Small Steps to Calm Anxiety Before It Takes Over

Small Steps to Calm Anxiety Before It Takes Over

By Kristina Carrera, LCSW, LAC, DVCS – Anchor of Peace

Hey friend, I know what it feels like when anxiety starts to creep in. Your heart might race, your thoughts spiral, and it can feel like everything is too much. I want you to know that there are simple steps you can take right in that moment to feel a little more grounded and calm.

One thing that can help is focusing on your breath. Take a slow, deep breath in through your nose and let it out gently through your mouth. Do this a few times and notice how your body softens with each exhale. Even a few breaths can make a big difference.

Another step is to pay attention to what’s around you. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounding exercise brings your mind back to the present instead of racing ahead to worries about the future.

It can also help to talk to yourself kindly. Tell yourself it’s okay to feel anxious and that these feelings don’t define you. Imagine you are speaking to a friend and giving yourself the same compassion and understanding you would give them.

Movement is another tool. Stretch your arms, roll your shoulders, or take a short walk. Even small movement can release tension and help your mind feel more settled.

Finally, if it feels right, write down what’s on your mind. Putting your thoughts on paper can create space between you and the anxiety, and it can help you see solutions or next steps more clearly.

These steps are not about fixing everything perfectly or immediately. They are about giving yourself tools to feel safer in your body and calmer in your mind. You deserve to feel some relief, even in small moments, and practicing these simple steps can make those moments come more often.

Written 9/28/2025