Understanding Anxiety: How to Calm Your Mind and Take Back Control

Feb 162 min read

Have you ever felt your heart race, your stomach tighten, or your thoughts spin out of control? That’s anxiety. It’s a normal part of life, but when it feels overwhelming, it can make even small things feel scary. The good news? We can learn how to handle anxiety in a healthy way.

What is Anxiety?

Anxiety is our body’s way of saying, “Hey, something might be wrong!” Long ago, this feeling helped humans survive by keeping them alert to danger. But today, anxiety often shows up even when there’s no real threat—like when you have to make a tough decision or speak up for yourself.

Anxiety Isn’t the Problem—Our Reaction Is

Anxiety itself won’t hurt us. It’s just a feeling. The real problem is how we react to it. When we fight it, avoid it, or panic about it, anxiety feels even stronger. But when we accept it and let it pass, we take back our power.

How Anxiety Feels in the Body

Anxiety can feel different for everyone. You might notice:

A tight chest or fast heartbeat
A nervous stomach or feeling sick
Racing thoughts that won’t slow down
Feeling frozen, like you can’t act

These feelings are uncomfortable, but they aren’t dangerous. Anxiety is simply a sensation in our bodies.

How to Manage Anxiety in the Moment

Instead of letting anxiety take control, try these three steps:

Acknowledge It – Say to yourself, “This is just anxiety. It’s okay to feel this way.”
Breathe Deeply – Take slow breaths in and out, relaxing your shoulders and jaw.
Remind Yourself – Anxiety is not danger. It’s just discomfort, and you are strong enough to handle it.

Healthy Ways to Cope with Anxiety

If anxiety shows up often, try these simple strategies:

Name It – Saying, “I feel anxious about ___,” helps you see it clearly.
Write It Down – A quick brain dump can help clear racing thoughts.
Give It a Time Limit – Set a timer for 10 minutes to feel your anxiety. Knowing you have control over it makes it less scary.
Move Your Body – A short walk or stretch can help release nervous energy.
Practice Letting It Be – Instead of fighting anxiety, sit with it. The more you accept it, the weaker it becomes.

You Are Stronger Than Anxiety

Anxiety might feel powerful, but it doesn’t control you. The more you understand it and use these tools, the more confidence you’ll gain.

Want More Support?

You don’t have to face anxiety alone. If you want help learning how to manage it, book a free next step strategy session with me.

Schedule Next Step Strategy Session