Anxiety can feel like an uninvited guest that overstays its welcome—always whispering worries, making your heart race, and stealing your sense of calm. If you’ve been feeling overwhelmed, know this: You’re not alone, and there are ways to quiet the noise.
Here’s the thing—your brain is trying to protect you, but sometimes, it overdoes it. Anxiety isn’t just in your head; it’s in your body, your breath, your nervous system. So let’s talk about ways to actually help ease anxiety—without the fluff.
1. Breathe Like You Mean It
Breathing might seem too simple to make a difference, but anxiety thrives on shallow, rapid breaths. Try this:
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale for 8. It helps your nervous system switch from panic mode to chill mode.
Sigh it out: Let out a big, dramatic sigh—yes, like a cartoon character. It releases tension and resets your breath.
2. Ground Yourself in the Present
Anxiety loves to time travel—dragging you into worries about the future or regrets about the past. The key? Bring yourself back to the now.
5-4-3-2-1 Method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Cold Therapy: Splash cold water on your face, hold an ice cube, or step outside for a breath of fresh air. Your body will shift focus from stress to sensation.
3. Move That Stuck Energy
Anxiety is energy—and if it’s trapped in your body, it needs an exit.
Shake it out: Dance like no one’s watching (or shake your hands and feet like a weirdo—your nervous system will thank you).
Walk it off: Movement is medicine. Even a 10-minute walk can work wonders.
Stretch & Breathe: Yoga isn’t about fancy poses—it’s about connecting with your body and slowing your breath. Give it a go.
4. Talk to Your Anxiety (Yes, Really!)
Instead of fighting anxiety, get curious about it.
Ask it questions: “What are you trying to protect me from?” or “Is this thought 100% true?”
Write it out: Sometimes, putting your worries on paper makes them less scary. Try a ‘brain dump’ and let it all out.
Reframe the fear: What if your anxiety is trying to tell you something important? What if it’s nudging you toward change or growth?
5. Consider Professional Support
Anxiety isn’t a personal failure—it’s a natural human response, and sometimes, we need extra support to untangle it. Therapy isn’t just about ‘fixing’ anything—it’s about having a space where you can feel safe, heard, and understood.
At Another Chapter Counselling, we specialize in trauma therapy, virtual counselling, and holistic approaches to anxiety. Whether it’s talk therapy, EMDR, energy healing, or nervous system regulation, we tailor support to you.
You don’t have to figure it all out alone. If you’re ready for a little extra support, you can book a session or reach out at info@anotherchapter.ca. Also, follow us on Instagram @anotherchapter.ca for more mental health tips, encouragement, and reminders that you are not alone.
Final Thought: Your Anxiety Doesn’t Define You
You are so much more than your anxious thoughts. You’re a whole, complex, beautifully resilient human. Healing isn’t about erasing anxiety—it’s about learning how to dance with it, finding moments of calm, and knowing that support is always within reach.
If this resonated with you, take the next step. Whether it’s trying one of these techniques today or booking a session, your healing journey starts now.
Paige Mathison
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