Simple Tools to Calm Anxiety When Life Feels Overwhelming
If you’re anything like me, you’re constantly juggling a million things—for everyone in your life—while also trying to work on yourself. Yet, at the end of the day, it feels like you’ve never stopped moving, but somehow haven’t made a dent in your to-do list. Life moves at a pace far faster than our bodies were designed for.
In today’s world, we’ve trained our brains to keep up with constant stimulation—social media, TV, endless communication, caregiving, and planning for the future. Unfortunately, our bodies haven’t adapted to this overdrive. It’s no wonder we’re feeling more anxious, overstimulated, and overwhelmed. Our nervous systems need recovery time, but we rarely give them the chance.
In this post, I’ll share some quick and easy tools to help you tend to your body and mind, even amidst life’s chaos.
Quick and Easy
It may sound “woo-woo” to think you can change your experience with just your breath, but breathing is deeply tied to our nervous system. For example, when we’re asleep, we breathe deeply and slowly. In contrast, when we’re panicked, we hyperventilate. Learning to control your breathing gives you the power to regulate your body. Here are two simple breathing exercises to help you slow down and pause:
4-7-8 Breathing
This is my favorite skill to teach at the start of therapy because it activates your body’s natural “calm down button,” the Vagus nerve. By expanding your lungs and slowly exhaling, your lungs press on the Vagus nerve, signaling your brain that it’s time to relax. Try this:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat 5-10 rounds, and you’ll likely feel much more relaxed. "Zen-ed out" even :)
Nostril Breathing
If you’re thinking, “I’m breathing every day, isn’t that enough?” this one’s for you. Intentional breathing is different from the automatic breathing your body does to stay alive. It’s our job to bring focus and intention to our breath if we want to feel truly calm.
Next time you feel overwhelmed, focus on breathing through your nostrils. Pay attention to where the air touches your nose and lips. Notice the tiny sensations as you breathe slowly and deliberately. Do this 10 times, each breath slower than the last. You might be surprised by how much quieter your mind becomes as your focus shifts to your breath.
Long-Term Practices
Calming yourself from an overwhelmed state is like running a marathon—it requires training and conditioning. But unlike marathon training, this is far less strenuous! If you want to soothe yourself more effectively and consistently, try these strategies:
Practice Mindfulness
Mindfulness doesn’t mean sitting in a quiet room and thinking about nothing—that’s nearly impossible. Instead, it means practicing how to respond when your brain inevitably starts to think.
Every time you notice your thoughts wandering and gently bring them back to the present moment, you’re building your “mindfulness muscle.” The more you practice, the better you’ll get at noticing when anxiety begins to build—and stopping it before it becomes overwhelming.
Try tools like the Calm app or guided YouTube videos to make mindfulness fun. You can even challenge friends to join you in mindful activities for added motivation.
Therapy
Therapy is an excellent tool because it offers a built-in “mirror” to help you recognize what’s happening in your body and mind—things you may have been trained to ignore. Therapy is also a mindful practice, as it brings awareness to your experiences and provides tailored tools to help you cope. Plus, your therapist can offer real-time feedback, helping you find what works best for you.
Final Thoughts
Anxiety doesn’t have to control your life. By incorporating simple tools like intentional breathing and mindfulness, you can create space for calm even in the busiest moments. And with regular practice and support, you can build resilience and reclaim a sense of control over your mind and body.
You’ve got this—one breath at a time.
If you're struggling with similar challenges, consider reaching out to a mental health professional, like me, for personalized support.
