Practical Strategies to Take Control of Your Anxiety

Anxiety can feel like a monster that’s out of control, leaving you feeling powerless. But let me tell you, nothing could be further from the truth. You do have the power to reduce your anxiety. By adopting these seven strategies and restructuring your habits, that anxiety monster will lose its grip, and you’ll regain control over your life.

1. Create a Routine

Not every case of anxiety stems from some deep-rooted trauma. Sometimes, your anxiety can be linked to something as simple as a disorganized schedule. Believe me, I’ve seen it often in my coaching. People come to me feeling anxious, and a big part of the problem is a “wonky” or irregular daily or weekly routine.

While life will always throw surprises your way, you can structure your day in a way that reduces your anxiety triggers. Let’s look at some anxiety producers and reducers when it comes to your routine:

Anxiety Producers:

• Too much caffeine or alcohol.

• Irregular sleep and meal times.

• Inactivity and social isolation.

• Lack of connection to your community.

Anxiety Reducers:

• Follow a routine that respects your body’s natural circadian rhythm.

• Keep caffeine and alcohol consumption in check.

• Stick to regular sleep and meal times.

• Schedule activities, connect with friends, and build your support network.

• Get involved in your local community.

• And most importantly—give yourself downtime! Leisure activities are a reward, not a right.

2. Build Awareness

The first step in conquering anxiety is awareness. Anxiety often creeps into your life without drawing attention to itself, so you have to get familiar with your anxiety. Learn to recognize the signs—physically and emotionally—so you can respond to it more effectively. You can’t overcome something if you don’t understand it.

3. Practice Deep Breathing

Deep breathing is one of the most effective techniques for calming anxiety. Here’s how you can use it to manage anxiety:

• Inhale: Take a deep breath through your nose.

• Hold: Hold it for four seconds.

• Exhale: Slowly release the air through your mouth.

• Pause: Give yourself a moment before the next breath.

As you focus on your breathing, pay attention to your body. Where do you feel tension? Are you holding stress in your chest, jaw, or neck? Noticing these things gives you the opportunity to release that tension and address any deeper emotional issues.

4. Use Progressive Muscle Relaxation

When you have a free moment, practice progressive muscle relaxation. Start by tensing all the muscles in your body, and then slowly release that tension from your head down to your toes. It’s a simple, yet powerful, way to relieve both physical and mental stress.

5. Accept It and Move On

Your anxiety could be triggered by a failure or disappointment, or it might come out of nowhere. Either way, don’t let one bad thing ruin your entire day, week, or month. Accept that anxiety happens, and move on. Don’t give it more power than it deserves. You made a mistake? That’s okay. You’re anxious for no reason? That happens. Let it be what it is, and keep moving forward.

6. Find Distractions

Sometimes, anxiety doesn’t have an immediate solution. When that’s the case, distraction can be your best friend. Here are a few ways to distract yourself when anxiety takes over:

• Listen to music.

• Read a book.

• Go for a run.

• Call a friend.

• Write in your journal.

• Do yoga.

• Work on a creative project.

The key here is to shift your focus long enough for the anxiety to lose its intensity.

7. Stay Disciplined

Look, I wish I could tell you there’s a quick fix for anxiety, but the truth is, it takes discipline. Most people aren’t afraid of hard work—they’re afraid of sticking to it day after day, even when it’s tough. But that’s what it takes to make real, lasting change.

By adopting these seven strategies and turning them into daily habits, you’ll start to see your anxiety lessen. One day will turn into two, and before you know it, you’ll be living a lifestyle that puts you in control, not your anxiety. You’ve got this.