How to Handle Anxiety: A Couple Quick Tips

Contributed by Alexandra Hickey — Speak Up for Kids Student Intern, a Florida Atlantic University High School student involved in psychology and neuroscience studies, with experience in infant cognition research, DECA leadership, and community volunteering.

Anxiety can feel very overwhelming, especially when going through tough & very stressful situations. It’s something that’s pretty common…However, it’s important to note that you are not alone and that there are simple things you can do that can help!

1. Breathe.

First things first, try the method called the 4-7-8 technique! This is where you inhale for 4 seconds, hold it in for 7 seconds, then exhale for 8 seconds. This method helps slow your heart rate down.

2. Ground Yourself.

You can also try the 5-4-3-2-1 method to help yourself feel normal and come back to reality. To do this, you name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. 

3. Take a Break.

Try to do something that can take your mind off the stressful situation, like taking a walk, listening to music, or stretching.

4. Write Your Feelings.

Journaling can sound silly at first; however, it can be really helpful to write out your feelings. It gets them out of your system, instead of feeling as if they’re being bottled up.

5. Talk to Someone.

You are not meant to go through the troubles of anxiety by yourself. With that being said, talking to a trusted adult can help ease symptoms. This again, helps get those feelings out of your system.

Final Thoughts

Overall, anxiety is something that you can, in fact, learn to manage. It can feel impossible to deal with at times; however, following these tips can reduce the effects of it!