Table of ContentsView AllTable of ContentsThe Worry JarPositive AffirmationsJournalingPhysical GroundingBreathing Exercises

Table of ContentsView All

View All

Table of Contents

The Worry Jar

Positive Affirmations

Journaling

Physical Grounding

Breathing Exercises

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TheNational Institute of Mental Health(NAMH) estimates that 31% of U.S. adults may experience an anxiety disorder at some point in their lives.

If we allow our anxiety to spiral without adequately dealing with it, our symptoms can become way worse. In addition, it can impact our relationships with our partners, family, and friends and interfere with our work. To help address anxiety, try one or more of the following self-soothing techniques.

The Characteristics of High-Functioning Anxiety

This exercise can be guided imagery or with a pen, paper, and a recycled jar. Physically placing the closed jar of worries aside and out of the way is symbolic of controlling your response to them and letting them go.

Repeat your affirmation slowly five to 10 times, allowing yourself to truly feel and absorb the message. Breathe deeply between each repetition to further connect to your body during the moment.

25 Positive Daily Affirmations for Your Mental Health

“Journaling can help you process your thoughts and feelings, as well as allow you to see them from a new point of view,” explains Anderson. “Whether you’re jotting down a to-do list for the next day or writing a lengthy reflection, journaling helps us slow down, calm down, and put challenges into perspective.”

There are different ways to format a journal entry. Try experimenting with the following, and allow yourself to change your journaling approach as necessary to help maintain motivation.

Mindful MomentNeed a breather? Take this free2-minute meditation for instant calm—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free2-minute meditation for instant calm—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Thisself-soothingtechnique is especially effective in the moment when you feel your stress and anxiety rising or spiraling. Here are a few ways you canphysically ground yourself:

Under anxiety, our breathing tends to become quick and shallow, depriving our body of essential oxygen. This can create a cyclical effect, where we feel anxious, take shallow breaths, get more anxious, and then breathe even more poorly.

Breathing exercisesgive us control over our breath in the moment, which can help us feel better physically and mentally.

Box breathing is a simple breathing exercise you can do at any time. It gets its name because it involves four equal parts: an exhale while counting to four, holding lungs empty for four counts, inhaling for four counts, holding air for four counts, then exhaling again before repeating.

These 9 Breathing Exercises Can Help Relieve Anxiety

What This Means For YouIf you’re experiencing ongoing anxiety, you’re not alone. The above coping strategies can help curb excessive worry, but if you find yourself unable to manage your anxiety, then we recommend seeking help from a therapist. Together, you’ll be able to identify some of your common anxiety triggers, come up with a treatment plan, and develop healthy pathways to handle ongoing anxiety.

What This Means For You

If you’re experiencing ongoing anxiety, you’re not alone. The above coping strategies can help curb excessive worry, but if you find yourself unable to manage your anxiety, then we recommend seeking help from a therapist. Together, you’ll be able to identify some of your common anxiety triggers, come up with a treatment plan, and develop healthy pathways to handle ongoing anxiety.

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