When Anxiety Strikes: Simple Steps to Regain Control

Feeling Overwhelmed About the Future? You’re Not Alone.

If you’ve ever felt like you’re the only one constantly worrying about what lies ahead, rest assured, you’re in good company.

There have been times in my life where my mind and heart raced so fast I thought my smart watch was going to give up! For me, one of the biggest triggers of anxiety has been financial concerns— wondering if all the work I’ve done might not amount to much in the end. It’s a deeply uncomfortable thought, to say the least.

And while nobody’s life may be directly on the line in these moments, our brain doesn’t always differentiate between real, immediate danger and imagined threats. A threat is a threat, whether it’s real or simply a worrying thought.

But the good news is, you can learn to manage anxiety, no matter where it shows up— at work, at home, or in social settings. Below, I’ll share three simple, science-backed techniques to help you find calm amidst the chaos.

How to Recognise Anxiety

The first step in managing anxiety is acknowledging it’s there. It sounds simple, but recognising anxiety can often be tricky. Here are a few signs to look out for:

  • Your heart’s racing, and you don’t know why.

  • Your thoughts are jumping from one topic to another.

  • You feel drained, physically or mentally.

Everyone’s symptoms of anxiety might differ, but the feeling is often uncomfortable. Pay attention to that discomfort— it’s your system’s way of telling you something isn’t quite right.

Three Practical Techniques to Manage Anxiety

1. The Physiological Sigh As Etty Hillesum, the Dutch Jewish author who endured immense hardship, once said: “Sometimes the most important thing in the day is the rest we take between two deep breaths.”

The physiological sigh is an easy, immediate way to calm your body. Here’s how to do it:

  • Inhale deeply through your nose.

  • Take a second short breath to top it up.

  • Exhale fully with a sigh.

  • Repeat as needed.

This simple technique helps to slow down fast breathing and reduce your heart rate within seconds. It’s free, it’s quick, and you can do it anywhere.

2. The “What If” Technique Worried about the future? Try flipping your thinking.

When anxiety strikes, we tend to focus on the worst-case scenario, but there are often many more positive possibilities. The “What If” technique helps you balance your perspective by thinking about both the negative and positive outcomes.

Here’s a quick example:

  • Negative What If: What if I lose my job?

  • Positive What If: What if I get promoted?

By considering the full spectrum of possibilities, you can reduce the hold that negative thinking has on you.

3. The Rule of Threes Feeling stuck in your anxious thoughts? This technique helps ground you in the present moment by focusing on your senses:

  • Name three things you can see.

  • Name three things you can hear.

  • Move three parts of your body and focus on the sensations.

Adding in a few physiological sighs while you do this can further enhance the calming effect.

Takeaway: Small Steps Can Make a Big Difference

Managing anxiety isn’t about making drastic changes overnight. It’s about taking small, actionable steps that help you find balance, even in stressful moments.