Do you find yourself lost in a loop of anxious thoughts or endless worry? First things first—you’re not alone. Anxiety is something many of us face, and while it can feel overwhelming but there are ways to manage it and regain your peace of mind.
In this article, I’ll explore five simple but effective hacks to help you manage anxiety and stop worrying. These strategies can be easy to implement and can make a big difference in how you handle stress. From ways to think differently about worries to helpful breathing techniques, you’ll find practical tools to help you find relief from anxiety.
1. Will This Matter in a Month?
One question to ask yourself that is particularly helpful is “Will this matter in a month?” as it can help you gain perspective.
When you feel anxious about something, it’s easy to blow it out of proportion. By assessing the future importance of your worry, you can see if it’s worth your mental energy. Often, you may find that the issue feels less significant when you think about it in the long-term.
Take a moment to write down your worries and revisit them after some time. You’ll likely notice that many concerns have resolved themselves or no longer seem important. This exercise helps you prioritize what truly matters and lets go of what doesn’t.
2. The Worry Decision Flowchart CBT Exercise
When we start worrying about something it rarely stops at one thing. One worry leads to another and before we know it there are multiple things racing around your brain, a bit like a tornado catches debris, whipping up adrenaline and making your thoughts swirl in a loop. Reach into your tornado full of worries and grab one at a time and really think about in a constructive way. I call this making a Worry Flowchart.
The Worry Decision Flowchart is a helpful tool based on Cognitive Behavioral Therapy (CBT) strategies. This helps you gain clarity by distinguishing between concerns worth addressing and those you can’t do anything about or choosing to not do anything about it.
The Worry Decision Flowchart
Grab a pen and paper and taking one worry at a time write out the worry and then ask yourself the following questions:
1. Identify Your Worry: Write down your current worries and then use this chart for one worry at a time.
2. Ask if the Worry is Real: Determine if there is a problem to solve right now (not in the past or distant future).
3. Can You Do Something About It? If the worry is about something you can’t control, remind yourself of the strategies we’ve discussed in How To Stop Worrying About Things You Can’t Control
4. Choose Immediate Action or Plan: If you can take action, use problem-solving strategies or other CBT strategies described in my article CBT For Anxiety: What It Is & How It Works and then decide if you need to do something now or plan for it later.
5. Act or Disengage: Either take the necessary steps or consciously choose to not act. This helps you feel more in control of the situation.
By following these steps, you may be able to reduce unnecessary stress and focus on what’s within your control. The Worry Flowchart can help you break the cycle of continuous worrying by offering a structured way to address your concerns.
You may also find this article helpful when your thoughts get stuck in a rumination loop How to Stop Ruminating: Proven Strategies and Techniques From An Anxiety & Depression Expert
3. Reframe Worry with “What’s the Worst That Could Happen?”
This hack is closely linked to Will This Matter In A Month and The Worry Flowchart but can also be used alone. Persistent worries often feel larger-than-life so one way to regain perspective is by challenging your thoughts with this logical question, “What’s the worst that could happen?” Often, when you break down those daunting fears, you’ll find they’re not as catastrophic as they initially seem which reduces the emotion level too.
1 . Write out your worry
2. List out all the worst possible outcomes, even silly ones.
3. Plan what steps you could take were they to occur.
Sometimes, having a simple plan—even for the worst-case scenario—provides relief by giving you a sense of control.
4. The “I AM” Exercise
The “I AM” exercise is a powerful way to reduce anxiety by affirming positive qualities about yourself. This technique may help ground you in the present and shifts your focus from negative thoughts.
How to Use It Effectively:
1. Identify Positive Qualities: Start by listing positive “I am” statements. For example, “I am capable,” “I am strong,” or “I am kind.”
2. Repeat Daily: Say these affirmations daily, especially when you feel anxious. You can say them in front of a mirror, write them down, or say them silently to yourself.
3. Believe in Your Affirmations: It’s crucial to believe in what you are saying. This belief strengthens your self-esteem and reduces anxious feelings.
This exercise may remind you of your strengths and help you stay focused on positive aspects of yourself. Over time, you will find that these affirmations become a natural response to negative thoughts, helping to calm your anxiety.
5. Using Mantras During Anxiety Attacks
Mantras are short, powerful phrases that you repeat to yourself during moments of anxiety. They help center your thoughts and bring a sense of calm.
Examples and Benefits:
1. Simple Mantras: Use easy-to-remember phrases like “I am okay,” “This too shall pass,” or “Breathe in, breathe out.” These mantras are quick reminders that you can handle the situation.
2. Consistency Matters: Choose a mantra that feels right for you and use it consistently. The repetition trains your brain to associate the phrase with relaxation.
3. Immediate Relief: Mantras can provide immediate relief during an anxiety attack. They disrupt the cycle of negative thoughts and offer a moment of peace.
Mantras work by giving your mind something simple and positive to focus on. This helps break the spiral of anxiety and brings your attention back to the present moment.
6. Move Your Body
When your mind feels overwhelmed, sometimes the best way to hit reset is through physical movement. Exercise releases feel-good chemicals like endorphins, which naturally counterbalance stress hormones. Moving your body is not just about fitness—it’s about giving your brain a break from the anxious spiral.
It doesn’t need to be a full gym session! Try one of these quick, anxiety-relieving options:
- A 10-minute walk outdoors, soaking up fresh air and Vitamin D.
- An online yoga class focusing on stretches or mindfulness.
- Dancing to your favourite, upbeat song.
7. Use Music As Therapy
Using music to affect your emotions is a simple, accessible way to reduce anxiety. These simple techniques can be used anytime you need to calm your mind and body or increase energy and your positive emotions.
Listening to Music: Choose calming music that you enjoy. Soft, slow rhythms can help lower your heart rate and blood pressure. Listen to upbeat songs, especially ones from a favorite time in your life, can increase endorphins and positively impact your mood and energy.
Singing: Singing along to your favorite songs can also help. It forces you to control your breathing and can lift your mood.
8. Practice the 4-7-8 Breathing Technique
When anxiety hits, it often hijacks your breathing, leaving you feeling panicked or short of breath. The 4-7-8 method is a powerful way to recalibrate your nervous system and bring yourself back into the moment.
Here’s how it works:
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeat this cycle for 3 to 4 rounds. This technique works by sending signals to your brain that it’s okay to relax, quieting the “fight-or-flight” response.
To read more about how deep breathing calms anxiety and different breathing techniques see Take a Deep Breath: How Deep Breathing Helps Combat Anxiety
9. Ground Yourself with the 5-4-3-2-1 Method
Anxiety can often pull you away from the present and throw you into a whirlwind of “what-ifs” and fears. The 5-4-3-2-1 grounding exercise helps anchor you back to the here and now by engaging your senses.
Follow these steps:
Spot 5 things you can see around you.
Notice 4 things you can touch.
Identify 3 things you can hear.
Pinpoint 2 things you can smell.
Recognise 1 thing you can taste.
It might sound simple, but grounding exercises can be brilliant for breaking the cycle of overthinking. Use it anywhere—whether you’re on the train, in a meeting, or lying awake in the middle of the night.
To read more about why grounding techniques help reduce anxiety and different ones to try see 7 Simple Grounding Techniques For Calming Down Quickly
10. Limit Anxiety Triggers
Sometimes, avoiding anxiety isn’t about what you do—it’s about what you don’t do. Pay attention to triggers that fuel your worry and take proactive steps to reduce them.
Minimize Scrolling: Social media bombards you with content that can trigger comparison or anxiety. Consider setting screen time limits for apps that leave you feeling worse than before.
Watch Your Caffeine Intake: Too much coffee or energy drinks can mimic the physical symptoms of anxiety, like a racing heart. Switch to herbal tea or decaf if caffeine makes you jittery.
Create Boundaries: Whether it’s saying no to draining commitments or muting a constant flood of notifications, protecting your mental space is key.
Reducing triggers may require some lifestyle changes, but it can work wonders for lowering overall stress levels.
Feel More In Control
I hope you find that these simple hacks are helpful to you in your journey to take control of your anxiety. Try incorporating 1 or more of these techniques into your daily routine and see the difference they make. Consistency is key, so practice regularly to build resilience against anxiety.
For personalized support and professional guidance, Dr. Sarah Allen can help you navigate anxiety, depression, and more. As an experienced anxiety therapist in Northbrook, Chicago, IL, FL and the UK, I can help you start your journey toward a calmer, more peaceful life. You don’t have to be stuck in a cycle of anxiety and worry. These 10 hacks are tools that can really help, whether you’re dealing with small moments of nervousness or bigger waves of anxious thoughts. Start small—choose one hack that feels achievable, and gradually work other techniques into your routine.
And remember, you don’t have to face anxiety on your own. If you’re finding it difficult to manage, I am here to help.
If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at 847 791-7722 or on the form below.
If you would like to read more about me and my areas of specialty, please visit Dr. Sarah Allen Bio.
Dr. Allen’s professional license only allows her to work with clients who live in IL & FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients.
Dr. Allen sees clients in person in her Northbrook, IL office or remotely via video or phone.
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