See Change Counseling Rochester

Managing anxiety can feel overwhelming! Here are some effective techniques that can help you feel more in control:

1. Practice Deep Breathing

Slow, deep breaths can signal your nervous system to calm down. Try:

Progressive muscle relaxation

Box breathing: Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.

Repeat for a few minutes, especially during moments of heightened anxiety.

2. Challenge Negative Thoughts

Anxiety often comes from exaggerated fears. Ask yourself:

Is this thought based on facts or assumptions?

Is this the thing I am worried about possible or probable?

Writing thoughts down and evaluating them can give perspective.

3. Limit Substances

Caffeine, sugar, and alcohol can increase anxiety symptoms. Try to:

Cut down on coffee or switch to decaf/herbal teas.

Avoid energy drinks.

Eat regularly to stabilize blood sugar and maintaining balance.

4. Get Moving

Regular physical activity helps reduce stress hormones and boost endorphins.

Try walking, swimming, dancing, yoga, or stretching.

Even 10–15 minutes a day can make a difference.

5. Set a Worry Time

Schedule a specific time each day (e.g., 15 minutes at 5 PM) to focus on your worries. This:

Helps contain anxiety to a manageable window.

Trains your brain not to dwell on anxious thoughts all day.

6. Stay Connected

Anxiety can make you isolate. Talk to friends, family, or support groups.

Sometimes just verbalizing a worry can reduce its power.

7. Try Grounding Techniques

These help bring you back to the present moment:

5-4-3-2-1 technique: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Touch something with texture (e.g., a stone, fabric, ice).

Seek mindful behaviors, not mindless

8. Sleep Hygiene

Poor sleep worsens anxiety. Try:

Keeping a consistent bedtime.

Avoiding screens an hour before bed.

Using relaxation routines (warm bath, soothing music, reading)

9. Avoid Avoidance

Avoiding what makes you anxious can make it stronger over time. Try gradual exposure:

Break anxiety-inducing situations into small steps.

Celebrate progress without expecting perfection.

10. Seek Professional Help

If anxiety is interfering with daily life, therapy (especially CBT) or medication can help. There's no shame in getting support.

See link on this page for therapy services!

Black lives matter.