7 Tips for Managing Anxiety Right Now
Finding Peace in the Moment: Chicago Online Therapy for Anxiety
Anxiety can feel like a constant storm in the mind—racing thoughts, tight chest, and that overwhelming sense of not being able to catch a break. But here’s the good news: relief is possible, even in this moment. With the right tools, anxiety doesn’t have to take over. Our team helps people navigate anxiety every day, and here are seven simple but powerful techniques to bring calm right now.
1. Breathe Like You Mean It
Yes, we know, but don’t close the window yet. Hang in here with us. When deep deep breathing, or meditation comes up, many of our clients say things you may be thinking right now,
“It just doesn't work for me.”
"I feel like I'm doing it wrong."
"I can't shut my mind off!"
"I don’t have time for that."
"I tried it once, and it didn’t change anything."
That’s totally understandable. Anxiety fills the mind with nonstop thoughts, making everything feel hurried and overwhelming. But here’s something to remember: just because it feels rushed doesn’t mean it actually is rushed.
Take a moment and try it right now. That’s what you’re here for, so yes, right now. Here we go:
Take a deep breath in for four seconds. (1…2…3…4) Hold it for four seconds (1…2…3…4). Slowly exhale for four seconds ((1…2…3…4) . Now, repeat that at least 3 more times (preferably 5). Do you feel the heart rate slow down? That’s the power of intentional breathing.
2. Engage the Senses
Anxiety pulls our focus into the past or future, making it hard to stay present. One of the fastest ways to get grounded is by engaging the senses. Try this simple 5-4-3-2-1 technique:
5 things to see (a window, a book, hands, a light, a phone)
4 things to touch (clothes, a chair, a cup, hair)
3 things to hear (traffic outside, birds, breathing)
2 things to smell (coffee, lotion)
1 thing to taste (gum, tea, breath)
This brings awareness back to the now and reminds the brain that, in this moment, everything is okay.
3. Move the Body (Even Just a Little!)
When anxiety hits, the body fills with stress hormones. Movement helps burn off that excess energy and resets the nervous system. No need for an intense workout—just stand up, stretch, walk around, or shake out the arms. Even a five-minute walk or dancing to a favorite song can shift focus and bring a sense of relief.
4. Name the Thoughts (and Call Them Out!)
Anxiety loves to create stories—big, scary ones about everything that could go wrong. A great way to take power back is by calling out those anxious thoughts for what they are: just thoughts. Not facts.
Try this: When a worry pops up, say (out loud or in the mind), “My brain is telling me that [insert thought here]. But that doesn’t make it true.”
For example, instead of “I’m going to mess up this presentation,” say, “My brain is telling me I might mess up this presentation. But preparation is done, and doing the best possible is enough.” This small shift makes a big difference.
5. Change the Scenery
When stuck in an anxious loop, physically changing the environment can help shift the mindset. Step outside for fresh air, move to a different room, or even adjust posture. If stepping out isn’t an option, take a full minute to look out a window and take in the surroundings. A change in scenery—even a small one—signals to the brain that it’s time to reset.
6. Do a 60-Second Task
Anxiety makes everything feel overwhelming, and the to-do list can seem impossible. The secret? Shrink it down. Find one tiny thing that can be done in under a minute and do it.
Send a quick email
Make the bed
Drink a glass of water
Reply to a text
Throw away trash on the desk
Even the smallest action gives the brain a sense of accomplishment and helps break the anxiety paralysis.
7. Talk Like a Friend
Most people would never tell a friend, “You’re such a failure” or “You’ll never figure this out.” But anxiety makes it easy to talk to ourselves this way. The truth is, self-criticism only makes things worse. Instead, try speaking with kindness and reassurance.
Try saying:
“Doing the best possible is enough.”
“It’s okay to feel anxious right now.”
“Not everything has to be figured out all at once.”
“This moment is safe.”
The words said to ourselves matter. Speak with kindness—the mind is listening.
Final Thoughts: You’re Not Alone
We know these 7 tips won’t change your anxiety everyday, but maybe it can help you see that anxiety doesn’t have to be in control. These seven tips are small but powerful ways to calm the nervous system and find relief in the moment. If anxiety feels overwhelming or persistent, our therapists are happy to work with you to provide the support and strategies needed for long-term change.
