When Anxiety Shows Up: Simple Ways to Find Your Ground
Sometimes your mind just won't settle.
You're thinking about what could happen, what needs to happen, what already happened, and everything you might have forgotten somewhere in between.
Your body may join the conversation too.
Tension. Restlessness. A racing heart. Trouble concentrating. Difficulty sleeping. That familiar feeling of being on edge.
Feeling anxious from time to time is a normal part of life. But anxiety can also become persistent, difficult to control, or begin interfering with everyday life. Knowing the difference isn't something you have to figure out alone.
At Love YU, we believe caring for your Mind includes having tools you can reach for when anxious feelings show up, while also knowing that you don't have to self-manage everything.
Here are a few options that may help you find a little more ground.
Move in a Way That Feels Good to YU
Movement isn't only something we do for our physical health.
Research suggests physical activity can also support mental well-being and may help reduce symptoms of anxiety.
But that doesn't mean you need an intense workout every time you're feeling anxious.
Movement might be:
Taking a walk
Stretching
Dancing
Practicing yoga
Strength training
Riding a bike
Moving around your living room
If you want to bring a little mindfulness into it, try noticing what's happening in your body while you move.
Feel your feet hitting the ground.
Notice the rhythm of your breathing.
Feel the air against your skin.
Pay attention to your muscles as they stretch and contract.
The idea isn't to force anxious thoughts away. It's simply to give your attention somewhere else to land for a moment.
Try the 3-3-3 Grounding Technique
When your thoughts are moving quickly, grounding techniques can help bring your attention back to what's happening around you right now.
One simple option is the 3-3-3 technique.
Notice 3 things you can see.
Look around and choose three objects.
Instead of simply naming them, notice their details.
What color are they?
What shape?
How does the light hit them?
Are they smooth, textured, shiny, soft?
Notice 3 things you can hear.
Listen for three separate sounds.
Maybe it's traffic outside.
The hum of an air conditioner.
Someone talking in another room.
Music.
Birds.
Simply notice each sound.
Move 3 parts of your body.
Wiggle your toes.
Roll your shoulders.
Move your fingers.
Rotate your ankles.
Notice what each movement feels like.
That's it.
No special equipment. No perfect environment.
Just a way to bring some of your attention back to where you are.
Or Explore Your Five Senses
If you want something a little more involved, the 5-4-3-2-1 grounding technique uses all five senses to help bring your attention into the present moment.
Look around and notice:
5 things you can see
4 things you can touch or feel
3 things you can hear
2 things you can smell
1 thing you can taste
Take your time.
You might notice the texture of your clothes against your skin.
The sound of a fan.
The scent of your lotion.
The lingering taste of your coffee.
The color of something across the room you've looked at a hundred times but never really noticed.
There isn't anything you're supposed to accomplish.
You're simply using your senses to reconnect with the moment you're actually in.
Notice What Seems to Affect Your Anxiety
Sometimes it can be useful to get curious about patterns.
How have you been sleeping?
Has life been particularly stressful?
Have you been consuming more caffeine than usual?
Does alcohol seem to affect how you feel later?
Have you been eating regularly?
Is there a particular situation that seems to trigger anxious feelings?
You don't have to turn yourself into a research project.
But noticing patterns can give you useful information about yourself.
Caffeine is one example. NIMH notes that reducing caffeine may help some people experiencing anxiety symptoms. Alcohol can also interact with mental health in complicated ways, particularly when it's being used to cope with anxious feelings.
This isn't about labeling certain choices as good or bad.
It's about noticing:
How does this affect me?
Your answer may help you decide whether there's anything you'd like to do differently.
Let Support Be Part of the Conversation
You don't have to wait until things feel unbearable before considering support.
Sometimes talking with a friend helps.
Sometimes movement or grounding gives you what you need in that particular moment.
Sometimes you may want professional support.
Psychotherapy is an established treatment for anxiety disorders, and cognitive behavioral therapy, or CBT, is one of the most well-studied approaches. Medication may also be appropriate for some people depending on their needs and circumstances.
The important distinction is that grounding exercises, movement, mindfulness, sleep, and other wellness practices can be supportive tools, but they aren't replacements for professional care when professional care is needed.
If anxious feelings are persistent, getting worse, difficult to control, causing you to avoid things, or interfering with work, relationships, sleep, or everyday life, talking with a healthcare or mental health professional can help you better understand what you're experiencing and what options are available.
Your Compass Doesn't Have to Point to a Quick Fix
When anxiety shows up, the instinct can be:
How do I make this stop?
Sometimes one of these techniques may help you feel more grounded.
Sometimes it may not.
That doesn't mean you did it wrong.
Your Love YU Compass can offer another way to check in:
MIND: What has been taking up a lot of mental space?
BODY: What sensations am I noticing?
HEART: Is there something I'm carrying emotionally or somewhere I could use support?
JOY: Is there anything that helps me feel connected, present, comforted, or simply more like myself?
You don't need to answer every question.
And you don't need to immediately turn your answers into action.
Sometimes the first step is simply noticing where you are.
Find What Helps YU Find Your Ground
There isn't one technique that works for everyone.
Maybe movement helps you.
Maybe grounding does.
Maybe slowing your breathing feels supportive.
Maybe calling someone you trust makes the biggest difference.
Maybe what you're experiencing deserves a conversation with a professional.
You get to explore what supports you.
At Love YU, we aren't interested in telling you to control every anxious thought or become better at managing everything life brings your way.
We want you to have information, tools, and resources available when you need them, along with the reminder that reaching for support is always an option.
You don't have to conquer anxiety.
Sometimes you just need somewhere for your feet to land.
And when you need more than that, you deserve access to more support too.
Resources Worth Knowing
For evidence-based information about anxiety, symptoms, and treatment options, visit the National Institute of Mental Health's Anxiety Disorders resources.
The Office on Women's Health Anxiety Disorders resource also provides information specifically related to anxiety and women's health.