What comes to mind when you hear the word anxiety? Maybe it’s a pounding in your chest or your breath catching in your throat. Perhaps it’s that familiar pit in your stomach. Anxiety might feel like a stranger you rarely meet, or like a constant passenger in your mind. Whatever your relationship with anxiety, it’s something most people experience. For some, it can feel heavy and debilitating; for others, it’s a signal that something feels overwhelming or uncertain. Whatever form it takes, there are many ways to manage anxiety and even change your relationship with it.
Emotions serve a purpose. They exist to communicate something to us, and anxiety is no different. Because anxiety often feels unpleasant, our instinct is to suppress or avoid it. Sometimes that helps in the moment, and we’ll talk about tools for those situations. But suppression is temporary — the feelings usually return. The most sustainable way to manage anxiety is to move through it.
Mindfulness, the practice of making conscious contact with the present moment, helps us approach anxiety with curiosity instead of dread. The next time you feel your heart race or a pit forming in your stomach, pause (if you’re in a safe place to do so). Notice where you feel it. Is it in your chest, your stomach, your legs? Then, try to picture what it looks like. Maybe it’s you on stage forgetting your lines or a swarm of buzzing bees. Whatever image arises, meet it with curiosity and compassion. Ask yourself what you might need in that moment, and give yourself permission to meet that need.
A lovely way to practice this is by listening to one of the many readings of Rumi’s poem “The Guest House” on YouTube. It’s a beautiful reminder to welcome all emotions as visitors, each carrying its own message.
Sometimes anxiety is chronic, but other times it’s situational, linked to something specific. When it’s situational, it’s easy to avoid the thing that’s triggering it — but avoidance often strengthens anxiety over time. Instead, try naming what you’re anxious about. Once you identify the stressor, you can start taking action. Anxiety often communicates a need to do something.
I spent a few weeks feeling anxious about writing this blog, and the only thing that eased that anxiety was sitting down and starting to write! When your stressor isn’t as simple as a blog post, creating a small, realistic plan can still help. Taking action, even on one small piece, often makes what’s left feel more manageable. And for the things truly beyond your control, practicing Radical Acceptance (a Dialectical Behavior Therapy, or DBT, concept) can help you release resistance and find peace in the present.
Of course, there are times when anxiety becomes intense or overwhelming. In those moments, the DBT TIPP skills are powerful tools for calming your body and mind:
- T – Temperature: Try cooling your body with a cold shower, holding an ice cube, or briefly dipping your face in cold water to reset your nervous system. (Always check with a healthcare provider before attempting ice plunges or extreme cold exposure.)
- I – Intense Exercise: Consistent exercise is wonderful for long-term wellness, but this particular skill is about short bursts of movement in the moment when anxiety spikes. Even if you step into a private room or restroom, you can do jumping jacks, sprint in place, or shake out your arms and legs. This helps release built-up energy, reset your system, and remind your body that you are safe.
- P & P – Paced Breathing and Progressive Muscle Relaxation: Take slow, intentional breaths while tensing and releasing muscle groups. This combination slows your breathing and communicates calm to your body. If you’re new to progressive muscle relaxation, there are many guided YouTube tutorials that walk you through it step by step.
The next time you feel that familiar pit in your stomach or pounding in your chest, I hope you feel a little more equipped to meet yourself with grace — to pause, breathe, and move through it. And if these tools sound helpful but you’d like more support, therapy is a great place to start. We at The Sanctuary of Wellness have therapists available for new clients and would be honored to walk alongside you as you build a calmer, more compassionate relationship with yourself. Reach out today!
