Anxiety is something we all feel at times. It can help us stay alert, prepare for challenges, or focus on important tasks. But when anxiety takes over and gets in the way of daily life, it’s time to take action. The good news? Small, simple changes can help you feel more in control and build confidence in managing your worries.

What is anxiety?

Anxiety is more than just being worried or nervous—it’s a mix of physical, mental, and emotional responses. These reactions come from your body’s built-in alarm system, called the “fight or flight” response, which kicks in when it thinks you’re in danger. While this response is helpful in real emergencies, it can make everyday worries feel much bigger than they are, making it harder to think clearly and feel calm. Here’s what anxiety can look like:

Physical symptoms you might notice:

Fast heart rate
Sweating or feeling too hot or too cold
Nausea or upset stomach
Shaking hands or legs
Difficulty sleeping

Mental and emotional symptoms:

Feeling constantly worried or afraid
Trouble focusing on tasks
Feeling stuck in negative thoughts

While anxiety can feel scary, it’s possible to manage it with the right tools and support. Recognizing these symptoms is the first step toward feeling better.

Here’s how you can start managing anxiety and feel more in control.

1. Start small

You don’t have to make big changes to manage anxiety. Small actions can make a big difference:

Breathe deeply. Try breathing in for four seconds, holding your breath for four seconds, and breathing out for four seconds. Repeat this until you feel calmer.
Move your body. A short walk, a stretch, or even yawning can help your body relax and your mind feel clearer.
Take a break from screens. Step away from your phone or computer for a few minutes. Giving your mind a rest from constant information overload can help reduce anxiety.

2. Build predictable routines

Having a daily routine can give your day structure and make life feel less chaotic. Simple habits, like eating meals at the same time, going to bed regularly, or spending a few quiet minutes in the morning, can help create a sense of calm.

3. Use your senses to feel grounded

When your mind races, grounding yourself in the present can help. Try this exercise:

Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
This technique helps bring your focus back to the present moment and away from anxious thoughts.

4. See challenges as chances to grow

It’s normal to feel nervous about trying new things, but stepping outside your comfort zone can build confidence. Whether it’s learning a new hobby, like cooking or drawing, or taking on a small challenge, each step forward makes you stronger.

5. Take care of your body

What you eat, drink, and do can affect how you feel. Too much caffeine can make anxiety worse, so try cutting back if needed. Listening to calming music, spending time outside, or eating a healthy snack can also improve your mood.

6. Spend time with others

Talking to friends or loved ones can help when you’re feeling overwhelmed. Sharing your thoughts or just spending time with someone who listens can make a big difference.

7. Ask for help when you need it

If anxiety is making daily life hard, talking to a counsellor can help. They can teach you new ways to manage your worries and feel more confident in your ability to handle stress.

Take control, one step at a time

Anxiety doesn’t have to control your life. By making small, steady changes, you can turn anxiety into an opportunity to grow. Every action you take—no matter how small—brings you closer to feeling more balanced and confident.

If you’re ready to take the next step, Counselling Alberta is here to support you. You don’t have to face anxiety alone.

Information for this blog post was provided by registered psychologists, Amy Ramler and Charisse Hodson.

Listen to our Living Fully podcast episode about managing anxiety.

Simple habits to manage anxiety