1. Pause and Check In

Before anxiety spirals, take a moment to notice how it’s affecting you. A quick body scan can help—focus on your breath, unclench your jaw, relax your shoulders. Ask yourself: Where do I feel tension when stress kicks in? Identifying your body’s signals is the first step to regaining control.

2. Stay Connected

Anxiety often urges you to withdraw, but isolation can make things worse. Instead of shutting down, try reaching out. Spending time with people who aren’t caught in the same emotional storm can help bring perspective. Seek out friends who will listen and support you—without amplifying your worries.

3. Build Gentle Routines

Having small, soothing rituals can help regulate anxiety before it escalates. Whether it’s a short walk, journaling, or listening to music, prioritize activities that calm your mind. The key? Stick with them even on tough days, when motivation feels out of reach.

4. Have a Go-To Plan

When anxiety peaks, don’t get caught off guard—have a strategy in place. Deep breathing exercises, grounding techniques, or even splashing cold water on your face can help reset your nervous system. Write down what works best for you so that when the moment comes, you have a plan ready to go.

Anxiety can be overwhelming, but it doesn’t have to take over. With awareness, connection, and a few reliable coping tools, you can navigate those difficult moments and bring yourself back to balance.