3 Ways to Tame Anxiety
Anxiety can show up quietly—or it can hit all at once.
Your thoughts start racing.
Your body feels tense.
Small worries suddenly feel overwhelming.
If this sounds familiar, you’re not alone. Anxiety is one of the most common mental health conditions in the United States, affecting millions of adults, teens, and children each year.
The good news? There are practical ways to calm your mind, reduce stress, and regain a sense of steadiness, even in the middle of challenging moments.
How to Tame Anxiety
Here are three simple, effective ways to tame anxiety.
1. Challenge Anxious Thoughts
Anxiety often grows from thoughts that feel true but aren’t accurate.
When worry takes over, the mind tends to jump to worst-case scenarios, assume negative outcomes, and become far more critical than it would be toward anyone else.
Common anxious thinking patterns include:
- Seeing situations in black-and-white
- Letting one tough moment define everything
- Assuming you know what others think
- Focusing only on what went wrong
- Expecting the worst to happen
When anxious thoughts show up, pause and gently ask:
- Is this thought based on facts or fear?
- Would this make sense if a friend said it out loud?
- Is there another possible explanation?
Questioning anxious thoughts doesn’t make problems disappear, but it can take away some of their power.
Learn More: Cognitive Distortions: 15 Examples & Worksheets
2. Practice Mindfulness
Mindfulness helps bring attention back to the present moment—where steadiness, clarity, and control live.
To start:
- Notice thoughts instead of fighting them.
- Focus on breathing and how the body feels.
- Gently guide attention back when the mind wanders.
Mindfulness isn’t about emptying the mind—it’s about learning to observe thoughts without letting them control the day.
Learn More: Mindfulness for Anxiety: How It Works & Techniques to Try
3. Release Nervous Energy
Anxiety affects both the mind and the body. Movement helps release tension and reset the nervous system.
Helpful ways to move include:
- Walking
- Stretching
- Climbing stairs
- Playing outside
- Short workouts
Even a few minutes of movement can make anxious feelings feel more manageable.
Learn More: Can exercise help treat anxiety?
When to Reach Out
When anxiety starts affecting work, school, sleep, or daily routines, professional support can make a difference.
If you have a child who is struggling, YBGR can help.
We deliver children’s mental health care across Montana to help kids navigate anxiety and other mental and behavioral health challenges.
Learn more about our full range of services. Then, contact us online to get started.
Want More?
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