25 Tips for Reducing Anxious Feelings
By Dr. Bryan Pearlman, Pearlman & Associates
655 Craig Road, Suite 300, St. Louis, MO 63141
314-942-1147 | STLmentalhealth.com
Anxiety can feel overwhelming, but there are practical ways to ease those anxious feelings.
Here are 25 tips to help you find calm and balance from therapist Dr. Bryan Pearlman.
- Practice Deep Breathing: Inhale for four counts, hold for four, and exhale for four.
- Exercise Regularly: Physical activity releases endorphins that reduce stress.
- Limit Caffeine: Too much caffeine can exacerbate anxiety.
- Get Enough Sleep: Aim for 7–9 hours per night.
- Connect with Loved Ones: Talking to someone you trust can help.
- Practice Mindfulness: Stay present with guided meditations or apps.
- Eat a Balanced Diet: Avoid sugar spikes that can mimic anxiety symptoms.
- Challenge Negative Thoughts: Reframe them with positive alternatives.
- Set Realistic Goals: Avoid overwhelming yourself with too many tasks.
- Create a Routine: Structure can provide a sense of control.
- Avoid Overloading Your Schedule: Learn to say no when needed.
- Write it Down: Journaling helps process and release anxious thoughts.
- Limit Screen Time: Especially avoid social media comparison traps.
- Try Progressive Muscle Relaxation: Tense and relax muscle groups to release tension.
- Spend Time in Nature: A walk outdoors can reduce stress hormones.
- Focus on Gratitude: Write down three things you’re thankful for daily.
- Avoid Alcohol: It may increase anxiety in the long run.
- Learn Coping Strategies: Techniques like grounding can help in the moment.
- Volunteer or Help Others: Acts of kindness shift focus outward.
- Use Aromatherapy: Lavender and chamomile can have calming effects.
- Seek Therapy: A professional counselor can provide tools to manage anxiety.
- Join a Support Group: Connect with others who understand.
- Practice Yoga or Tai Chi: These activities combine movement and mindfulness.
- Listen to Music: Calming music can help regulate your mood.
- Educate Yourself About Anxiety: Understanding it can reduce fear of the unknown.
A goal can be to try to see how many of these tools for anxiety you can use in a week. Try keeping a journal and challenging yourself to try as many as possible each week. You can then track how effective each and all of these have been in reducing your symptoms of anxiety.
If anxiety feels unmanageable, reaching out for help is essential. Organizations like Mental Health America and the National Alliance on Mental Illness (NAMI) offer resources, support, and information to help you or your loved ones.
At Pearlman & Associates, we specialize in helping individuals navigate anxiety and other mental health challenges. Contact us at 314-942-1147 or visit STLmentalhealth.com to schedule an appointment. You’re not alone, and help is available.
Our St. Louis Mental Health Therapists are here days, evenings, and on Saturdays. We see kids, teens, adults, couples, and families. Our office is located in Creve Coeur.
