10 Practices to Reduce Anxiety

Anxiety can feel overwhelming, but mindfulness has been a lifeline for me in managing those racing thoughts and physical tension. Mindful practices provide a way to anchor yourself in the present, where anxiety has less power. Here are ten practices that have helped me reduce anxiety and find peace.

The first is mindful breathing, a simple yet powerful tool. I like to use the 4-7-8 technique: inhale for four seconds, hold for seven, and exhale for eight. This slows my heart rate and calms my nervous system. Even just a few cycles of this breathing can make a big difference.

Body scans are another favorite. Lying down or sitting comfortably, I focus on each part of my body, starting at my toes and working upward. This practice helps me release physical tension and connect with my body in a non-judgmental way.

Gratitude journaling has been transformative for my mindset. When anxiety starts to spiral, I pause to write down three things I’m grateful for. This shifts my focus from worry to abundance and helps me reframe my thoughts.

Another practice is mindful walking. Instead of letting my mind race during a walk, I focus on the sensation of my feet hitting the ground and the rhythm of my steps. Nature walks, in particular, help me feel grounded and at peace.

Progressive muscle relaxation is a technique I use when anxiety feels intense. Starting at my feet, I tense each muscle group for a few seconds, then release. This contrast between tension and relaxation helps my body let go of stress.

I’ve also learned the power of mindful affirmations. Phrases like “I am safe” or “I can handle this” provide reassurance and counteract anxious thoughts. Repeating them during moments of stress helps me stay calm.

Limiting screen time has been another game-changer. Constant notifications and doomscrolling used to fuel my anxiety. Now, I set boundaries for when and how I use my devices, creating more space for calm and connection.

Meditation apps like Calm or Headspace offer guided sessions specifically for anxiety. These short meditations provide structure and support when my mind feels overwhelmed.

Practicing self-compassion is essential. When anxiety arises, I remind myself that it’s okay to feel this way and that I’m doing my best. Treating myself with kindness instead of judgment makes a huge difference.

Lastly, I schedule mindful pauses throughout my day. Whether it’s taking five deep breaths before a meeting or stepping outside for fresh air, these moments of presence help me reset and keep anxiety at bay.

Anxiety doesn’t disappear overnight, but these mindful practices have made it more manageable for me. By staying present and compassionate, you can create a sense of peace, even in the midst of uncertainty.