5 Simple Coping Skills to Reduce Anxiety & Feel More Grounded

Practical Ways to Calm Anxiety & Stay Present in the Moment

Anxiety can feel overwhelming—like a constant mental chatter that won’t quiet down or a tightness in your chest that won’t go away. Whether it’s racing thoughts, restlessness, or physical discomfort, anxiety has a way of pulling us out of the present moment. The good news? You don’t have to stay stuck in the cycle.

Practical coping strategies can help ground you in the present moment and restore a sense of calm. Here are five effective techniques to help you manage anxiety when it arises.

5 Practical Ways to Manage Anxiety

1. The 5-4-3-2-1 Grounding Technique

When anxiety takes over, it often pulls us into worries about the future or regrets about the past. The 5-4-3-2-1 grounding technique brings you back to the present moment by engaging your senses. Try this simple exercise wherever you are, but engaging with nature can enhance its calming effect. Mindfully observe:

• 5 Things You See

• 4 Things You Feel

• 3 Things You Hear

• 2 Things You Smell

• 1 Thing You Taste

By focusing on your surroundings, you interrupt anxious thought loops and bring yourself back to the present.

2. Deep Breathing Exercises (4-4-6 or 4-7-8)

Anxiety often causes shallow breathing, reducing oxygen flow to the brain and making it harder to think clearly. Deep breathing can reset your nervous system and promote relaxation. Try one of these techniques:

• 4-4-6 Breathing: Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly for 6 seconds.

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.

Practice these exercises regularly so they become second nature when anxiety arises.

3. Leaves on a Stream: A Mindfulness Visualization

If anxious thoughts are looping in your mind, the Leaves on a Stream exercise can help. Visualize placing each thought on a leaf and watching it float down a stream. This mindfulness technique allows you to observe thoughts without attaching to them, helping you detach from worry.

If a stream doesn't resonate with you, try visualizing thoughts as clouds drifting by or cars passing on a road.

4. Progressive Muscle Relaxation (PMR)

Anxiety often manifests as physical tension—tight shoulders, clenched jaw, or restlessness. PMR helps release tension by tensing and then relaxing different muscle groups.

• Start at the top of your head and work down to your feet (e.g., face, shoulders, arms, legs, feet).

• Tense each muscle group, hold briefly, then slowly release and notice the difference.

• Combine PMR with deep breathing for added relaxation.

5. Changing Body Temperature

Temperature shifts can help regulate emotions. Try these techniques:

• To soothe your nervous system: Drink a warm beverage, take a hot bath, or use a heating pad.

• To activate your nervous system if feeling sluggish or numb: Splash cold water on your face, hold an ice cube, or take a cold shower.

Bonus- The PLEASE Strategy: Meeting Your Basic Needs

Anxiety can sometimes worsen when basic physical needs are unmet. The PLEASE acronym helps you check in with yourself:

• PhysicaL illness: Are you managing any health conditions and taking prescribed medications?

• Eat: Are you nourishing yourself and eating balanced meals and staying hydrated.

• Avoiding mood-altering substances: Be mindful of caffeine, alcohol, or drug use.

• Sleep: Are you getting enough restful sleep?

• Exercise: Have you moved your body today? Even a short walk or stretching can help.

How to Develop Effective Calming Techniques

Building strong calming techniques takes time and practice. Keep these tips in mind:

• Practice mindfulness: If your mind wanders during an exercise, gently bring your focus back. Notice if self-judgement starts to creep in, making judgements about yourself, the tool you are experimenting with. It’s okay if this happens, just observe it, and re-engage in the exercise you are trying out.

• Start small: Instead of a 15-minute meditation, try just 1-2 minutes and gradually increase.

• Avoid using new skills for the first time during a panic attack: Instead, practice them during mild stress so they become familiar.

• Personalize your toolkit: Not every technique will resonate with you. Keep what helps and set aside what doesn’t. Some may be helpful and some may not. Think of coping skills as tools—you may need to try different ones to see what works best for you.

• Layer techniques: Sometimes, a combination of strategies—like grounding, deep breathing, and PMR—works best.

When to Seek Professional Support

While coping strategies can help reduce and manage anxiety, anxiety that is impacting your daily functioning is often a symptom of something deeper. Addressing the root causes of anxiety is just as important as learning to manage its symptoms.

Therapy offers a space to explore these underlying issues while equipping you with tools. Cognitive Behavioral Therapy (CBT) can help challenge anxious thought patterns, while EMDR therapy is effective for getting to the root cause that may be contributing to ongoing anxiety.

As a therapist specializing in anxiety treatment, I’ve seen the powerful transformations that occur when people not only develop anxiety coping strategies but also address the deeper origins of their anxiety. You don’t have to manage anxiety alone.

If anxiety is interfering with your daily life, therapy can provide lasting relief. If you're in Arizona, explore my Anxiety Therapy and EMDR Therapy services or schedule a consultation to see how I can support you on your healing journey.

As a friendly reminder, this blog is for informational purposes only and is not a substitute for clinical advice or therapy.