How to Cope with Anxiety (3 EASY Things That Work)
Anxiety is something we all experience. It’s our body’s natural way of preparing us for challenges, but sometimes, it can become too intense — making it hard to focus, breathe, or feel calm.
If you’ve ever found yourself stuck in a spiral of “what ifs,” you’re not alone. The good news? There are simple techniques that can help you manage those overwhelming moments and feel more in control.
Below, we’ll walk through three easy, effective ways to cope with anxiety — techniques you can start practicing today.
1. Start with Your Breath
When anxiety rises, our breathing often becomes shallow and quick. This signals to the brain that we’re in danger, which can make the anxiety feel even worse.
Try this:
Inhale gently through your nose for a count of 4
Hold for a brief moment
Exhale slowly through your mouth for a count of 6
Repeat this a few times. You may notice your shoulders dropping and your body beginning to relax. Deep, intentional breathing helps calm your nervous system and reminds your body that you’re safe.
2. Ground Yourself in the Present Moment
Anxiety loves to pull us into the future — into worries about what might happen. One of the best ways to interrupt that pattern is to ground yourself in the present.
Try the 5-4-3-2-1 grounding technique:
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
This exercise helps shift your attention away from anxious thoughts and brings your focus back to your senses — and to what’s actually happening right now.
3. Reframe Your Thoughts
Anxiety often tells us scary stories about the future. When you catch yourself thinking, “What if this goes wrong?” or “I can’t handle this,” remind yourself:
“This is just anxiety talking. I don’t have to believe everything I think.”
Reframing doesn’t mean ignoring your feelings — it means separating fact from fear. Try keeping an “anchor thought,” like a memory of a calm moment or a favorite beach trip. Having something positive to return to can help you stay grounded when your mind starts racing.
Watch the Video: Coping with Anxiety Made Simple
At Davidson Family Therapy, we believe that mental health support should feel approachable and practical. That’s why we’ve created a growing library of short educational videos to help you better understand your emotions and learn ways to care for your mental well-being — wherever you are.
In this video, Julia Rose, a licensed clinical mental health counselor in the Lake Norman area, shares three easy strategies you can use right now to cope with anxiety when it shows up.
You’re Not Alone
Managing anxiety takes practice. The more you work on these skills, the easier it becomes to recognize what’s happening in your body and respond with calm instead of fear. Every small step counts.
If you’d like to talk with someone about what you’re feeling, our team at Davidson Family Therapy is here to help. We offer both in-person and online therapy to make getting support as easy and accessible as possible.
📍 Davidson Location:
709 Northeast Drive, Suite 22
Davidson, NC 28036
📍 Cornelius Location:
20501 N Main Street
Cornelius, NC 28031
📞 Phone: 704-912-4095
👉 Tele-Mental Health / Online Therapy Available Anywhere in North Carolina