Coping with Anxiety: Simple, Therapist‑Recommended Tools You Can Use Today
- Keilyn Goatley
- Jul 31, 2025
- 4 min read
Learn therapist‑recommended tools for coping with anxiety. Simple steps you can use today to feel calmer and more in control.
Life can be unpredictable. Stress from work, relationships, or personal challenges can leave you feeling unsettled. For many people, this stress can grow into ongoing anxiety. If you’ve been feeling tense, restless, or overwhelmed lately, you’re not alone. Millions of people experience anxiety at some point in their lives. The good news is that there are simple, practical ways to manage it...starting today.
As therapists at Still Waters Therapy, we know that anxiety is more than just “worrying too much.” It can affect your sleep, your focus, and even your ability to enjoy daily life. The right tools, however, can help you calm your mind and take back control. Here are some therapist‑recommended coping strategies that you can begin using right away.
1. Understand What Triggers Your Anxiety
One of the most important steps in coping with anxiety is to identify what sets it off. Triggers can be external, like a stressful meeting or financial pressure, or internal, like certain thoughts or fears.
Try keeping a simple journal for a week. Each time you feel anxious, write down:
What were you doing
What thoughts went through your mind
How your body felt
This awareness can help you spot patterns. For example, you might notice that your anxiety spikes before social events or after reading certain news stories. Once you know your triggers, you can plan and use coping tools before anxiety takes hold.
2. Use Your Breath to Calm Your Body
When you feel anxious, your body enters “fight or flight” mode. Your heart beats faster, your breathing becomes shallow, and your muscles tense up. By focusing on your breath, you can send a signal to your brain that it’s safe to relax.
Try this simple breathing technique:
Inhale slowly through your nose for a count of 4
Hold your breath for a count of 4
Exhale slowly through your mouth for a count of 6
Repeat for one to two minutes
You can do this anywhere—at your desk, in your car, or even during a meeting. Over time, your body will learn to relax more quickly.
3. Practice Grounding Exercises
Anxiety often pulls your mind into the future, worrying about what might happen. Grounding exercises bring your focus back to the present moment, helping you feel more in control.
A popular grounding tool is the 5‑4‑3‑2‑1 method:
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
By engaging your senses, you can interrupt anxious thoughts and feel more connected to your surroundings.
4. Limit Stimulants Like Caffeine
Many people don’t realize that what they eat and drink can affect anxiety. Caffeine, for example, can make your heart race and your mind feel jittery—two sensations that can make anxiety worse.
If you drink coffee, tea, or energy drinks regularly, try cutting back and see if your anxiety symptoms improve. Instead, opt for herbal teas like chamomile or peppermint, which can have a calming effect.
5. Make Movement Part of Your Day
Exercise is one of the most effective natural tools for managing anxiety. Physical activity helps burn off stress hormones and releases endorphins, which improve your mood.
You don’t have to spend hours at the gym to see benefits. Even a 10‑minute walk outside can help clear your mind and reduce muscle tension. Gentle practices like yoga and stretching can also be especially helpful if your anxiety is tied to physical tightness.
6. Create a Calming Routine
Having a predictable daily routine can help reduce feelings of uncertainty that fuel anxiety. Try to keep regular sleep and wake times, plan your meals ahead, and set aside time for self‑care.
Small rituals can also signal to your brain that it’s time to relax. For example:
Lighting a candle in the evening
Reading a few pages of a book before bed
Listening to soft music after work
The goal is to create moments in your day where your nervous system can unwind.
7. Talk to a Therapist
While self‑help tools are valuable, sometimes anxiety needs professional support. A therapist can help you understand the root causes of your anxiety and teach you personalized strategies that work for your lifestyle.
Therapy isn’t just for when things feel “bad enough.” In fact, many people find that starting therapy early helps prevent anxiety from becoming overwhelming. At Still Waters Therapy, we create a safe, non‑judgmental space where you can explore your feelings and learn how to manage them effectively.
When to Seek Immediate Support
If your anxiety is interfering with your work, relationships, or ability to function day‑to‑day, it’s important to reach out for help. You should also seek professional support if you notice physical symptoms like chest pain, frequent panic attacks, or severe sleep problems.
You don’t have to manage anxiety alone. With the right tools and guidance, you can create a life that feels calmer, more balanced, and more enjoyable.
Anxiety can be exhausting, but it is not unbeatable. By understanding your triggers, practicing breathing and grounding techniques, making small lifestyle adjustments, and seeking therapy when needed, you can reduce anxiety and feel more in control of your life.
If you’re ready to take the next step, Still Waters Therapy is here to help. We specialize in evidence‑based approaches for coping with anxiety, tailored to your needs and goals.
If anxiety has been holding you back, reach out today to schedule a session with one of our licensed therapists. We’ll work with you to find practical, lasting solutions so you can feel calmer and more confident every day.
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