When anxiety hits, turning to substances can feel like instant relief. But that temporary escape often deepens the struggle, creating a cycle that’s hard to break. The good news? There are healthier ways to manage anxiety—tools that empower rather than numb, and help build lasting resilience.
Try These Tools:
• Grounding exercises – When your thoughts race, bring yourself back to the present. Use the “5-4-3-2-1” method: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. It’s a simple but powerful way to anchor your mind in the now.
• Movement – Physical activity doesn’t have to mean a full workout. A short walk, stretching, or even dancing to your favorite song can release nervous energy and help regulate your nervous system.
• Talk to someone – Anxiety can feel isolating, but you don’t have to carry it alone. Reach out to a friend, therapist, or support group. Connection creates safety, and saying your fears out loud can take away their power.
• Creative outlets – Channeling anxiety into creative expression—whether it’s drawing, writing, playing music, or crafting—gives your brain a release and a way to make meaning out of your experience.
Most Importantly: Breathe.
You don’t have to fix everything right now. Healing and calm don’t come all at once—they come step by step. When anxiety shows up, meet it with compassion. Focus on just the next right thing, and trust that peace is possible, even in the small moments.