Updated on February 11, 2025
Part 1 of 3
Understanding Anxiety and How to Manage It
Anxiety is something most people experience at some point, but for some, it can feel overwhelming and difficult to manage. Whether you’re struggling with generalized anxiety, social anxiety, or panic attacks, the racing thoughts and physical symptoms can make it seem like you’re losing control.
The good news? Anxiety is manageable. While it may not disappear overnight, you can learn techniques that help you calm both your body and mind. This first part of a three-part series will introduce simple, effective strategies that you can start using today. These techniques lay the foundation for the slightly more advanced methods covered in Part 2 and Part 3.
Step 1: Meet Your Basic Needs
Anxiety often worsens when we neglect our basic needs. Before jumping into specific techniques, take a moment to check in with yourself:
- Have I eaten recently?
Low blood sugar can trigger or worsen anxiety. Try eating a balanced meal with protein, healthy fats, and complex carbohydrates to keep your energy stable. - Am I getting enough sleep?
Lack of sleep heightens stress and makes it harder to regulate emotions. Aim for 7–9 hours per night and create a calming bedtime routine. - Am I staying hydrated?
Dehydration can cause dizziness, headaches, and increased heart rate—symptoms that mimic anxiety. Keep a water bottle nearby and sip throughout the day.
Meeting these basic needs may seem simple, but they create a strong foundation for emotional regulation.
Step 2: Calm Your Body to Calm Your Mind
When anxiety strikes, your body activates the “fight-or-flight” response, which can cause a racing heart, shortness of breath, or muscle tension. The following techniques help calm the body, signaling to the brain that you’re safe.
Diaphragmatic Breathing (Belly Breathing)
Slow, deep breathing can activate the parasympathetic nervous system, which helps counteract the stress response.
Try this technique:
- Find a comfortable sitting or lying position.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose for 4–5 seconds, allowing your belly (not your chest) to rise.
- Hold your breath for 4–5 seconds.
- Slowly exhale through your mouth for 6–7 seconds, letting your belly deflate.
- Repeat for 1–2 minutes until you feel more relaxed.
Slow breathing reduces heart rate and helps you regain control over your body’s stress response.
Progressive Muscle Relaxation (PMR)
Anxiety causes muscle tension, often without us realizing it. Progressive muscle relaxation helps release this tension, sending calming signals to the brain.
How to do it:
- Start with your feet: Tense the muscles for 5 seconds, then release.
- Move up to your legs, stomach, arms, and face, repeating the process.
- Focus on the sensation of relaxation after each release.
Progressive muscle relaxation is especially helpful before bedtime if anxiety is keeping you awake.
Step 3: Take Small, Actionable Steps
Anxiety can make even the simplest tasks feel overwhelming. One way to counteract this is by taking small, manageable actions.
Try one of these approaches:
- Tidy up a small space: Make your bed, organize your desk, or wash a few dishes.
- Complete a single task: Answer one email, make a quick phone call, or check one thing off your to-do list.
- Break tasks into smaller steps: If a task feels too big, divide it into micro-steps and focus on just the first one.
Small accomplishments help shift your focus from worry to action, restoring a sense of control.
Step 4: Reframe Negative Thoughts
When anxiety takes over, your mind may spiral into worst-case scenarios or self-criticism. Learning to reframe these thoughts can help you regain perspective.
Try this:
- Notice the anxious thought. Example: “What if I fail at this project?”
- Challenge it. Ask yourself, “Is this thought based on facts or fear?”
- Replace it. Shift to a more balanced thought: “I’ve handled challenges before. I can take it one step at a time.”
Cognitive Behavioral Therapy (CBT) research suggests that consistently challenging negative thoughts can rewire your brain for more balanced thinking.
Step 5: Give Yourself Grace
Managing anxiety is a process, and progress may not always feel linear. Some days will be harder than others, but each time you practice these techniques, you’re strengthening your ability to cope.
Celebrate Small Wins
- Did you try a breathing exercise today? That’s progress.
- Did you notice and reframe a negative thought? That’s growth.
- Did you take a small action despite feeling anxious? That’s resilience.
The goal isn’t to eliminate anxiety completely—it’s to develop tools that help you navigate it with more ease and confidence.
Looking Ahead: What’s Next?
These simple anxiety techniques are a great starting point. Once you’ve built a foundation with these strategies, you can explore more advanced approaches in the next parts of this series:
- Part 2: Slightly More Complicated Anxiety Techniques – Learn how mindfulness, thought-challenging, and exposure techniques can further reduce anxiety.
- Part 3: Advanced Anxiety Techniques – Explore powerful tools for long-term anxiety management, including nervous system regulation and cognitive restructuring.
Need Extra Support?
If anxiety is interfering with your daily life, therapy can provide personalized strategies to help. At Firefly Therapy Austin, our compassionate therapists specialize in anxiety management and can work with you to develop coping techniques tailored to your unique needs.
Contact us today to start your journey toward a calmer, more confident life.
Additional Resources
- Understanding the Stress Response
- Anxiety and Sleep (with Sleep Tips)
- Has Anxiety Killed Your Appetite? Here’s What to Do About It
- How to Do Progressive Muscle Relaxation
- How to Do Diaphragmatic Breathing
- Superbetter (This is a game that can help you prioritize and complete small tasks towards wellness)
Firefly Therapy Austin offers affordable, effective therapy in Austin, Texas.
Find out more about our Therapists and Specialties.