When anxiety takes over, it can hijack your whole day, leaving you with racing thoughts, a pounding heart, and an intense wave of nervous energy that feels impossible to shake. Everyday stressors, from work deadlines to personal challenges, can send anxiety through the roof, triggering an intense “fight-or-flight” response. Though natural, persistent or intense anxiety can start interfering with daily life.
If this sounds familiar, you’re not alone; nearly 20% of U.S. adults experience anxiety, with sudden spikes common. Thankfully, several practical strategies—from grounding techniques to therapy—can help you regain a sense of control.
Get Moving: The Power of Physical Activity
Anxiety can make you feel trapped in a loop of worry, but physical movement offers a simple way to help shift your mood. Exercise releases endorphins—natural mood boosters—and lowers cortisol, the hormone tied to stress. A brisk walk or light activity can be enough to ease tension and calm the mind without needing an intense workout.
15-30 minutes of moderate exercise, like walking or stretching, can have lasting positive effects on anxiety. Movement helps the body process excess energy, and the change of scenery can break the cycle of anxious thoughts.
Practice Grounding Techniques to Stay Present
Grounding techniques help you reconnect with the present, pulling you out of the mental spiral that anxiety often creates. One popular method is the “5-4-3-2-1” grounding exercise. In this exercise, you identify five things you see around you, four things you can touch, three things you hear, two things you can smell, and one thing you can taste.
This technique taps into your senses, gently bringing your focus back to the present moment. Grounding techniques like these can reduce anxiety by as much as 40%, making them a great go-to when emotions feel out of control.
Try Breathing Exercises for Instant Relief
When anxiety is through the roof, your breathing might become shallow and fast, feeding the feeling of panic. Focusing on your breath and using slow, controlled breathing can reverse that response. Diaphragmatic breathing, or “belly breathing,” is quite effective. Start by inhaling slowly through your nose, allowing your stomach to rise as you fill your lungs, then exhale slowly through your mouth.
Repeat this for a few minutes, concentrating on each breath. Deep breathing helps activate the parasympathetic nervous system, which counters the stress response and helps you feel more at ease.
The Role of Therapy in Managing High Anxiety
Therapy, especially Cognitive Behavioral Therapy (CBT), is a proven, effective long-term solution for anxiety. CBT focuses on changing anxious thought patterns and responses to triggers, making it highly effective when anxiety spikes. Research shows that CBT can reduce symptoms for over 60% of people with anxiety.
Through exercises that challenge negative thoughts and build resilience, CBT provides lasting skills that help manage both current and future anxiety independently.
Mindful Distraction: Engage Your Senses and Break the Cycle
Anxiety can make you hyper-focused on everything that could go wrong. Distracting yourself with a sensory activity can help pull you away from anxious thoughts and bring your focus elsewhere. This could mean listening to your favorite playlist, cooking something simple, or even squeezing a stress ball.
By engaging the senses, you can redirect your brain from the worry loop and allow yourself to relax. Sensory distractions can help alleviate anxiety, especially when it’s intense, by giving your mind a temporary escape.
Practice Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a technique that helps reduce tension in the body, which in turn calms the mind. When anxiety spikes, the body often tenses up without us realizing it. PMR involves tensing and then relaxing each muscle group, from your feet to your head.
To try this, sit comfortably, tense your toes for a few seconds, then release and relax. Move on to your calves, thighs, and so on. By the time you reach your head, you’ll likely feel a greater sense of calm. PMR can reduce anxiety levels in people with chronic stress, making it a valuable technique when anxiety peaks.
Consider Medication as Part of Anxiety Management
Medication can be valuable for managing severe or frequent anxiety. Commonly prescribed SSRIs, like sertraline or fluoxetine, work by balancing serotonin levels to reduce symptoms over time, while benzodiazepines may be used for short-term relief due to potential dependence.
However, medication alone is often most effective when paired with therapy, as it can lower symptoms to a manageable level, enhancing engagement in therapeutic strategies. Consulting a mental health professional can help determine if medication, therapy, or a combination suits your needs best.
Reach Out for Connection and Support
Isolation tends to worsen anxiety, so reaching out to someone you trust can work wonders. This could be a friend, family member, or a mental health professional. Talking about what you’re feeling can be cathartic and might help you see things from a new perspective.
Research published in the Journal of Anxiety Disorders found that people who reach out for social support during periods of high anxiety experience a faster return to baseline. While you don’t have to share every detail, simply connecting with others can remind you that you’re not alone and can give you a boost of reassurance.
Reduce Stimulants: Minimize Caffeine and Sugar
When anxiety is high, it’s easy to reach for a coffee or sugary snack for a quick pick-me-up. However, caffeine and sugar can actually make anxiety symptoms worse by increasing heart rate and creating sudden energy spikes and crashes. Caffeine is a known anxiety trigger, and high doses can heighten symptoms in people who are already prone to anxiety.
Choosing a calming herbal tea or a glass of water instead can help keep anxiety levels from rising further. Staying hydrated and choosing foods that provide steady energy can make a real difference in keeping anxiety in check.
Practice Visualization: Imagine Your Calm Place
Visualization is a powerful tool for bringing your mind to a state of calm. When anxiety feels overwhelming, picturing a peaceful place—a beach, forest, or any scene that brings you comfort—can provide relief. Close your eyes and focus on the details: the sound of the waves, the warmth of the sun, the scent of pine trees. Guided visualization techniques have been shown to reduce anxiety by helping the brain switch focus from stress to serenity.
Experience Tailored Mental Health Services in West Orange, NJ
Anxiety doesn’t have to control your life. With the right tools, you can find calm and clarity and reclaim your day. At OASIS Mind & Body, we’re more than just a mental health center—we’re your personal sanctuary for holistic wellness. Located in West Orange, NJ, our luxurious facility offers a range of personalized services, from medication management to psychotherapy, all designed to help you thrive.
Under the expert care of Dr. Rachael Brothers, a board-certified psychiatrist, you’ll receive individualized attention in a soothing environment tailored to support your mental and physical well-being. Book your consultation online and discover a space where your journey to wellness is truly valued.
