By Claudia Pittard, Remain Connected Counseling Graduate Intern
Anxiety has a way of creeping into our lives when we least expect it. People experience anxiety in a variety of ways– racing thoughts, physical tension, or feeling overwhelmed by everyday tasks.
The good news? You don’t have to overhaul your entire life to feel better. Research shows that small, consistent habits can help ease the weight of anxiety and bring more calm into your daily routine. These strategies are simple, effective, and accessible to anyone. Let’s explore some ways you can take small steps toward lessening the impact of anxiety, even on the most stressful days.
1. Start and End Your Day with Routines
A steady routine can go a long way in making your day feel less chaotic. In the morning, focus on simple actions to set a calm tone:
Step outside for fresh air—even standing on your porch for a minute can help.
Drink a glass of water to rehydrate and wake up your body.
Spend five minutes stretching or doing light movement to release tension.
At night, create a wind-down routine to signal your body that it’s time to rest:
Turn off screens at least an hour before bed to reduce overstimulation.
Practice deep breathing or progressive muscle relaxation to calm your mind.
Read a light, calming book or reflect on your day.
Predictable routines in the morning and evening help you feel more grounded and in control, reducing anxiety over time.
2. Take Mini-Mindfulness Breaks to Lower Anxiety
Mindfulness doesn’t have to mean long meditation sessions. Small moments of mindfulness can be powerful tools to lower anxiety and bring you back to the present. Here are a few simple ideas:
Take five deep breaths, inhaling through your nose and exhaling slowly through your mouth.
Try a grounding exercise: Name five things you see, four you touch, three you hear, two you smell, and one you taste.
While eating, focus on the flavors, textures, and smells of your food instead of rushing through the meal.
3. Move Your Body to Manage Anxiety!
Physical activity is one of the most effective ways to manage anxiety. You don’t need to spend hours at the gym—even a few minutes of movement can make a difference:
Take a 10-minute walk in your neighborhood or at a local park.
Try gentle yoga stretches to release tension and relax your body.
Dance around your house to your favorite song for an instant mood boost.
Consistent movement reduces stress hormones and increases endorphins, helping you feel calmer and more balanced.
4. Schedule "Worry Time"
Anxiety often thrives when worries pop up uninvited throughout the day. Creating a dedicated "worry time" can help you set boundaries for anxious thoughts:
Choose a 10-15 minute window during the day.
Write down your worries without judging or trying to fix them.
When the timer is up, close your notebook or put the list away and refocus on another activity.
This practice helps contain your worries so they don’t take over your entire day.
5. Practice Gratitude
Gratitude is a simple but powerful way to shift your perspective and reduce stress. At the end of each day, take a moment to reflect on three things you’re thankful for. Writing these down or saying them out loud can help reframe your mindset and will train your brain to look for the good in each day.
Managing anxiety isn’t about fixing everything overnight. It’s about taking small, consistent steps that help you feel more grounded and in control. By creating routines, practicing mindfulness, moving your body, setting boundaries for worry, and embracing gratitude, you can build a foundation of calm and resilience.
In a busy place like Atlanta, it can feel hard to carve out moments of calm, but even small changes can make a big difference. Remember, you don’t have to do it all at once—start with one habit and build from there. Over time, these practices can help you find peace in the midst of life’s busyness.
Begin Working With A Therapist for Anxiety in Marietta, GA
Please consider reaching out to a qualified therapist. Our team of caring therapists would be honored to offer support with in-person and online services from our Marietta, GA-based practice. You can start your therapy journey by following these simple steps:
Reach out to talk to a Marietta therapist.
Have your first appointment at Remain Connected.
Learn how to wait well.
Other Services Offered at Remain Connected Counseling
Our team knows you may experience other issues in your life. This is why we are happy to offer a variety of services including teen therapy, anxiety treatment, and EMDR therapy. In addition, we also offer life transitions therapy and depression counseling, and more all under a Christian counseling lens. By using online therapy, these services are available to anyone in Georgia. Learn more about our team of dedicated therapists and contact us for more information.
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