Anxiety can show up in many ways—racing thoughts, tight muscles, trouble sleeping, constant worry, or feeling on edge for no clear reason. While occasional anxiety is a normal part of life, ongoing anxious feelings can affect your work, relationships, and overall quality of life.
At Pearlman & Associates in St. Louis, we help clients understand anxiety and build practical tools to manage it. Below are 25 therapist-approved tips you can start using today to calm your nervous system, improve emotional balance, and feel more in control.
Anxiety activates your body’s fight-or-flight response. Your heart rate increases, breathing becomes shallow, and your brain scans for danger, even when no real threat exists. The goal isn’t to eliminate anxiety completely, but to teach your body and mind how to return to calm more easily.
Slow breathing signals safety to your nervous system. Inhale for four counts, hold for four, and exhale for six to slow your heart rate.
Notice five things you see, four you feel, three you hear, two you smell, and one you taste. Grounding pulls attention away from anxious spirals.
Ask yourself: Is this thought helpful, realistic, or just fear talking? Replace catastrophic thinking with balanced alternatives.
Mindfulness trains your brain to stay in the present instead of worrying about the future. Even five minutes a day can help reduce anxiety.
Journaling helps release mental clutter and identify patterns that fuel anxiety.
Movement releases endorphins that naturally improve mood and reduce tension.
Caffeine can mimic anxiety symptoms like racing heart and restlessness.
Aim for seven to nine hours and keep consistent sleep and wake times.
Tense and relax muscle groups to release stored tension.
Nature exposure lowers stress hormones and supports emotional regulation.
Blood sugar crashes can feel like anxiety. Focus on protein, hydration, and regular meals.
Alcohol can temporarily numb anxiety but worsen it long-term.
Overcommitting increases stress. It’s okay to say no.
Structure creates predictability, which calms the nervous system.
Constant news and social media can increase anxious thinking.
Connection helps regulate emotions and reduce isolation.
Write down three things you’re thankful for to shift focus away from fear.
Acts of kindness reduce self-focused anxiety and boost mood.
Aromatherapy, calming music, or warm showers can help relax your body.
Techniques like box breathing, visualization, and grounding improve emotional control.
A licensed therapist can help identify anxiety triggers and teach personalized coping strategies.
Knowing others experience similar struggles reduces shame and loneliness.
These combine movement, breathing, and awareness to calm the mind.
Keep a journal to see which techniques reduce your symptoms most effectively.
Understanding how anxiety works reduces fear of the unknown and builds confidence.
If anxiety interferes with daily life, relationships, sleep, or work, professional support can make a lasting difference. Therapy helps you understand your triggers, retrain anxious patterns, and develop long-term resilience.
At Pearlman & Associates, our St. Louis therapists support kids, teens, adults, couples, and families dealing with anxiety and stress-related concerns.
We offer:
In-person and virtual sessions
Let this be the season you prioritize your St. Louis mental health, with the right guide by your side.
What are fast ways to calm anxiety?
Deep breathing, grounding exercises, and slowing your thoughts can quickly reduce anxious feelings.
Can lifestyle changes really help anxiety?
Yes. Sleep, nutrition, exercise, and boundaries play a major role in emotional regulation.
When should I see a therapist for anxiety?
If anxiety interferes with daily life, relationships, or work, professional support is recommended.
Does therapy help anxiety long term?
Therapy helps identify triggers, change thought patterns, and build coping skills that last.
Is anxiety common?
Yes. Anxiety is one of the most common mental health concerns and is highly treatable.
