Anxiety Isn’t Who You Are – It’s What You’re Facing: Real Ways to Cope and Reclaim Your Calm

You’re Not the Only One

Anxiety is the most common mental health disorder in the U.S. According to the National Institute of Mental Health. (NIMH) Over 40 million adults in the US Experience an anxiety disorder every year- that’s 19.1% of the adult population. Women are twice as likely as men to be affected with anxiety. Only 36.9% of those suffering receive treatment – despite the fact that anxiety disorders are highly treatable. (NIMH)

Even if you haven’t been diagnosed with a disorder, situational or chronic stress can trigger anxiety symptoms- and they’re just as real and disruptive. The American Psychological Association notes that anxiety is now one of the leading mental health issues among working adults, especially post- pandemic.

Let me tell you about a Tuesday that almost broke me.

The coffee was too strong, the inbox was too full, and my heart was racing for no reason I could explain. I sat in a Zoom meeting smiling and nodding, while silently managing a full-blown anxiety spiral underneath the desk. If that sounds familiar, you’re not alone – and you’re definitely not broken.

According to the Anxiety and Depression Association of America, over 40 million adults in the U.S. experience anxiety disorders every year – that’s nearly 1 in 5 people. But even if you’ve never been formally diagnosed, the constant pressure of daily life – deadlines, finances, relationships, health concerns – can quietly feed a cycle of chronic anxiety.

So, let’s talk about real ways to cope. Not the “just breath and be positive” kind of advice, but practical, grounded strategies that can make anxiety manageable – even on your worst days.

Anxiety doesn’t define you – it’s just something that you are feeling. Here are 5 powerful, practical ways to take your calm back – even on the hard days.”

1 Name it to Tame It

It might sound simple, but just acknowledging your anxiety helps. When you say to yourself, “This is anxiety – not danger,” your brain gets the signal that you’re aware and in control. It pulls you out fight-or-fight and into problem – solving mode.

Psychiatrist Dr. Dan Siegel coined the phrase “Name it to tame it.” Labeling emotions helps regulate them by engaging the brain’s prefrontal cortex, which dampens the emotional centers.

               Try this:

“I’m feeling anxious right now, but it’s just a feeling. I don’t have to believe everything it’s telling me.”

2  Shift the Breath, Shift the Brain

Controlled breathing isn’t just calming – it’s neurologically effective. Studies from Harvid Medical School show that slow, deep breathing stimulates the vagus nerve, lowering heart rate and blood pressure, and triggering the body’s natural relaxation response.

Deep breathing actually changes your nervous system. Try box breathing and inhale for 4, hold for 4, exhale for 4, hold for 4 – repeat. Within minutes your body will shift into a calmer state, and your brain will follow.

Bonus: Try it before meetings, while in traffic, or when trying to sleep.

3 Journal Without Judgment

Sometimes, anxiety feels like having 93 tabs open in your brain. Writing things down helps close some of them. Don’t worry about grammar or structure – just get the thoughts out.

Journaling has been shown to decrease mental distress and improve emotional clarity. A 2018 study published in JMIR Mental Health found that people who journaled for just 15 min a day for three days reported significant drops in anxiety and depressive symptoms.

Journal prompt:

                “What am I anxious about, and what do I know to be true right now?”

4. Connect, Don’t Isolate

The Mayo Clinic emphasizes that social connection is key to emotional resilience. Anxiety often feeds on isolation, but even small interactions can reduce stress hormones and provide emotional grounding.

Anxiety wants you to shrink your world – but connection is one of the best antidotes. Text a friend. Call someone you trust. Even a few minutes of feeling heard can calm the storm.

If you’re not ready to talk, even reading or watching something that makes you laugh helps reset your perspective.

5. Build a Coping Toolbox

The Cleveland Clinic recommends a mix of physical, mental, and social strategies to manage anxiety long-term.

Your anxiety tools might include:

-            Light exercise/Movement (even a teen minute walk can reduce cortisol)

-            Meditation or Mindfulness apps

-            Cognitive Behavioral Therapy (CBT), which has a 75% success rate in treating anxiety

-            Setting Boundaries (say “no” more often)

-            Limiting caffeine, sugar and doom scrolling (especially before bed)

-            Talking to a therapist (yes – therapy is a tool, not a last resort)

Pro-tip:

Make a “calm kit” with things that ground you – music, scents, affirmations, photos, or fidget tools.

Final thought: You’re Not Alone – And You’re Not Failing

Living with anxiety doesn’t mean your week. It means you’re human. The goal isn’t to “cure” it overnight - it’s to learn how to walk beside it without letting it led the way.

You’ve already survived every anxious day so far. That makes you stronger than you think.

If you are ready to start you journey to living anxiety free call us today and we would be happy to pair you with one of our licensed professionals that can guide you to your goal.