Managing Anxiety: Practical Tips From a Therapist

Posted on September 11, 2025

Reading time: approximately 5 minutes

Anxiety is a common experience, affecting millions of people around the world. It’s natural to feel anxious from time to time, especially when facing challenges or the unknown. However, when anxiety becomes overwhelming and starts affecting daily life, it’s important to address it with practical strategies and professional support. At GlowMind Counseling LLC, we specialize in helping individuals navigate anxiety and develop effective coping mechanisms. In this blog post, we will explore practical tips from a therapist on how to manage anxiety, reduce its impact, and foster emotional well-being.

What Is Anxiety?

Anxiety is the body’s natural response to stress. It involves feelings of worry, nervousness, or fear, often about situations that may or may not occur. While it’s normal to feel anxious occasionally—before a big presentation, for example—chronic anxiety can interfere with daily functioning. It can manifest as generalized anxiety disorder (GAD), social anxiety, panic disorder, or specific phobias, each with its own unique symptoms and challenges.

Anxiety can lead to physical symptoms such as a racing heart, shallow breathing, muscle tension, and fatigue. It can also affect your mental and emotional well-being, leading to negative thinking patterns and a sense of impending doom. While anxiety is a natural response, managing it effectively is key to improving your quality of life.

Understanding the Root Causes of Anxiety

Before diving into practical strategies, it’s important to understand the root causes of anxiety. Anxiety doesn’t always have a single cause. It can result from a combination of genetic, environmental, and psychological factors. Here are some common contributors to anxiety:

1. Genetics: Anxiety can run in families. If a close family member has an anxiety disorder, you may be more prone to developing one as well.
2. Life Stressors: Significant life events, such as moving, changing jobs, or going through a divorce, can trigger anxiety. Chronic stress, whether from work, finances, or relationships, can also contribute.
3. Past Trauma: Trauma or stressful events from the past can have a lasting effect on mental health, often manifesting as anxiety.
4. Physical Health Conditions: Some medical conditions, such as heart disease or respiratory problems, can cause or exacerbate feelings of anxiety.

Understanding the causes of anxiety is essential to managing it. Therapy helps identify the underlying triggers and provides tailored strategies to cope with these triggers effectively.

Practical Tips to Manage Anxiety

Managing anxiety is a process that requires consistent effort and the right techniques. While therapy plays a crucial role, there are several practical steps you can take on your own to reduce anxiety. Here are some tips that therapists often recommend:

Practice Deep Breathing and Relaxation Techniques

One of the simplest and most effective ways to manage anxiety is through deep breathing. When you feel anxious, your body’s fight-or-flight response is triggered, leading to shallow, rapid breathing. Slowing down your breath and practicing deep breathing can activate the body’s relaxation response, reducing physical symptoms of anxiety.

Try this technique:

• Breathe in slowly through your nose for four counts.
• Hold your breath for four counts.
• Exhale slowly through your mouth for four counts.
• Repeat for several cycles.

Incorporating deep breathing into your daily routine can help you feel more grounded and calm, especially in high-stress situations. Additionally, practicing progressive muscle relaxation (PMR) and mindfulness meditation can further reduce physical tension and mental stress.

Challenge Negative Thoughts

Anxiety often arises from negative or irrational thoughts. These thoughts may center around fears of what might happen, even if those fears are unlikely to come true. One effective way to manage anxiety is to identify and challenge these thoughts. This is a core component of Cognitive Behavioral Therapy (CBT), a widely used therapeutic approach for treating anxiety.

To challenge negative thoughts:

• Identify the thought causing anxiety (e.g., “I’m going to fail this exam” or “Something bad is going to happen”).
• Question the evidence: Is this thought based on facts? What evidence do you have to support or contradict this thought?
• Replace it with a more balanced thought: For example, “I’ve prepared for the exam and I’ve done well before.”

By actively challenging negative thoughts, you can reduce the power they have over your emotions and better manage your anxiety.

Exercise Regularly

Physical activity is one of the most effective ways to reduce anxiety and boost overall mental health. Exercise helps release endorphins, the body’s natural feel-good chemicals, which can improve mood and decrease feelings of anxiety. Regular exercise also helps regulate sleep patterns, reduce tension, and enhance physical well-being—all of which contribute to better mental health.

You don’t need to engage in intense workouts to experience the benefits. Simple activities like walking, yoga, or swimming can be incredibly effective. Aim for at least 30 minutes of exercise most days of the week to experience the mental health benefits.

Establish a Routine

Anxiety often thrives in uncertainty. When we feel out of control or overwhelmed by life’s demands, anxiety can increase. Establishing a daily routine can help you feel more organized and in control. Knowing what to expect throughout the day can ease the feeling of chaos and reduce stress.

Your routine doesn’t need to be rigid, but having regular mealtimes, sleep schedules, and dedicated time for relaxation and self-care can provide structure. It’s also helpful to break down larger tasks into smaller, manageable steps, so you don’t feel overwhelmed by the demands of daily life.

Connect With Others

Social support plays a significant role in managing anxiety. Isolation can worsen anxiety, as it leaves you feeling disconnected and unsupported. It’s important to maintain healthy relationships with family, friends, or support groups, especially when dealing with anxiety.

Talking about your feelings and experiences can provide emotional relief and offer perspective. Support groups, whether in-person or online, provide an opportunity to connect with others who understand what you’re going through. It’s helpful to lean on people who can offer encouragement, understanding, and advice.

Limit Caffeine and Alcohol

Caffeine and alcohol can exacerbate anxiety. Caffeine is a stimulant that can increase heart rate and cause jitteriness, making anxiety symptoms worse. Similarly, alcohol, while it may seem relaxing in the moment, can increase anxiety over time as its effects wear off.

If you struggle with anxiety, consider limiting your intake of caffeine and alcohol. Opt for herbal teas, water, or other calming beverages instead. Reducing these substances can help you feel more calm and balanced in your everyday life.

The Role of Therapy in Managing Anxiety

While these practical tips can help reduce anxiety, therapy plays a crucial role in addressing the root causes of anxiety and developing long-term strategies for managing it. At GlowMind Counseling LLC, we specialize in treating anxiety through Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Mindfulness-Based Stress Reduction (MBSR), and other evidence-based therapies. Therapy helps you explore the underlying causes of anxiety and develop personalized coping mechanisms.

Therapy also provides a safe space to talk about your fears, stressors, and worries. A trained therapist can offer insight, support, and tools that empower you to manage your anxiety effectively. With regular therapy sessions, you can develop a greater sense of control over your thoughts and emotions, leading to improved mental well-being.

When to Seek Professional Help for Anxiety

While managing anxiety on your own is possible with the right strategies, there are times when professional help is necessary. If you find that anxiety is interfering with your daily life—whether it’s affecting your work, relationships, or physical health—it may be time to seek therapy.

Some signs that you may benefit from therapy include:

• Constant, uncontrollable worry
• Physical symptoms such as frequent headaches or fatigue
• Difficulty concentrating or making decisions
• Avoidance of social situations or activities
• Panic attacks or extreme fear

If you’re experiencing these symptoms, don’t hesitate to reach out for support. Therapy is an effective way to reduce anxiety and improve overall mental health.

Anxiety can feel overwhelming, but with the right strategies and support, it’s possible to manage it and regain control of your life. At GlowMind Counseling LLC, we offer Telehealth therapy to help individuals manage anxiety, depression, and other mental health concerns. Our therapists are here to support you in navigating life’s challenges with practical, evidence-based strategies tailored to your needs.

If you’re ready to take the next step toward managing your anxiety, we invite you to reach out to us. You can contact us at (201) 523-4185 or (719) 821-3110 or via email. We look forward to helping you on your path to emotional well-being.