7 Tips for Managing Anxiety Right Now

When Anxiety Feels Like Too Much

Anxiety isn’t just “worry.”

It’s waking up at 3 a.m. with your heart racing. It’s overthinking every text, every email, every word you said in a conversation. It’s feeling like your chest is tight, your thoughts won’t stop, and your body is buzzing with nervous energy you can’t shake.

And sometimes, it’s the guilt on top of it all—thinking you should be able to “just calm down” but not knowing how.

If this sounds like you, you’re not alone. Anxiety is one of the most common reasons people come to us for therapy in Chicago and across Illinois. And while healing takes time, there are simple tools you can start using right now to get a little relief.

Here are 7 quick techniques you can try the next time anxiety feels like it’s taking over.

1. Breathe Like You Mean It

We know what you’re thinking: “Not the breathing thing again.”

A lot of clients tell us:

• “I’ve tried it—it doesn’t work.”

• “I feel like I’m doing it wrong.”

• “I can’t shut my brain off long enough.”

That’s completely valid. Anxiety fills your mind with so many thoughts that slowing down feels impossible. But intentional breathing isn’t about being perfect—it’s about reminding your body that you’re safe.

Try this right now:

• Inhale for 4 seconds (1…2…3…4)

• Hold for 4 seconds (1…2…3…4)

• Exhale for 6 seconds (1…2…3…4…5…6)

Repeat 3–5 times. Notice if your heart rate slows or your shoulders drop, even just a little. That’s your nervous system resetting.

2. Engage the Senses

Anxiety pulls your mind into the past (“what went wrong”) or the future (“what if this happens”). The fastest way to anchor yourself is to come back to the present using your five senses.

Try the 5-4-3-2-1 technique:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This exercise gently tells your brain: Right now, in this moment, I am okay.

3. Move Your Body (Even Just a Little)

When anxiety spikes, your body releases stress hormones that make your heart pound and your muscles tense. Movement helps burn off that extra energy and bring your system back into balance.

It doesn’t have to be an hour-long workout. Try:

• Shaking out your arms

• Stretching for 2 minutes

• Dancing to one song

• Taking a quick walk around the block

Even small bursts of movement can shift your focus and help you feel grounded.

4. Call Out the Thoughts

Anxiety loves to tell stories—and they always end badly. “I’m going to fail.” “They’ll leave me.” “Something bad will happen.”

Here’s the truth: thoughts are not facts.

Try saying this when worry shows up:

“My brain is telling me that [insert thought], but that doesn’t make it true.”

Example: Instead of “I’m going to bomb this presentation,” try, “My brain is telling me I might bomb this presentation. But I’ve prepared, and doing my best is enough.”

That one small shift helps you take the power back.

5. Change the Scenery

Anxiety loops keep you stuck. Sometimes the fastest reset is physical.

• Step outside for a breath of fresh air.

• Move to another room.

• Look out the window and focus on one small detail.

• Even just sitting differently in your chair can send your body the signal: we’re safe, we’re shifting.

Little changes tell your nervous system: it’s okay to reset.

6. Do a 60-Second Task

Anxiety makes everything feel like too much. Even a simple to-do list looks impossible. The trick? Shrink it down.

Pick one task you can finish in under a minute:

• Drink a glass of water

• Reply to one text

• Put one dish away

• Throw away clutter on your desk

Completing something small gives your brain a quick win and breaks the cycle of overwhelm.

7. Talk to Yourself Like a Friend

Think about the way you talk to yourself when you’re anxious. Would you ever say those same words to your best friend? Probably not.

Instead of, “You’re failing,” try:

• “It’s okay to feel anxious right now.”

• “Not everything has to be figured out today.”

• “I’m doing the best I can—and that’s enough.”

The way you speak to yourself matters. Treat yourself with the same compassion you give to others.

Final Thoughts: You Don’t Have to Do This Alone

These 7 tools won’t erase anxiety forever—but they can help you reclaim moments of calm when you need them most. And over time, practicing them consistently can help retrain your nervous system to feel safer and steadier.

But if your anxiety feels overwhelming, exhausting, or like it’s stealing the joy from your life, you don’t have to figure it out on your own.

At Mindful Healing Counseling, we specialize in online therapy for anxiety across Chicago and Illinois. Our therapists work with teens, adults, and couples who are tired of feeling trapped in cycles of worry and stress. We provide trauma-informed, culturally affirming, and LGBTQIA+ inclusive care—because your story deserves to be honored and supported.

You deserve peace. You deserve to breathe easier. And we’re here when you’re ready.