Have you ever felt like your chest is tightening, like no matter how hard you try, you just can’t catch your breath? Anxiety has a way of sneaking up on you when you least expect it, whether it is at work, at home, or in the middle of a quiet moment. It can make even simple tasks feel impossible.
I know this because I have been there. My journey with anxiety began in my mid-20s after a difficult breakup. It hit me unexpectedly – one day, I was out walking in the mountains, and suddenly, I couldn’t breathe. I felt like I was suffocating, gasping for air but never able to get enough. I didn’t know what was happening to me.
It wasn’t until years later that I understood what those feelings really were: anxiety. And since then, I have learned a lot about how to manage it. I want to share some of those strategies here with you.
1. Recognize anxiety in your life
The first step in managing anxiety is to recognize it when it shows up. For years, I didn’t realize that what I was feeling was anxiety. It just felt like something was wrong. It was only after I learned to identify the symptoms – tightness in my chest, shortness of breath, a constant sense of dread – that I could begin to manage it.
Anxiety can look different for everyone. For me, it also manifested in other ways, like restlessness or needing to control everything around me. If you find yourself snapping at people or obsessing over little details, it might be anxiety trying to take control.
By learning to recognize these signs, you can take action before anxiety spirals. The earlier you catch it, the better chance you have to manage it.
2. Identify the source of your stress
Anxiety often comes from unresolved stress. A few years ago, I finally acknowledged that I needed help. Therapy was a turning point. It helped me realize that my anxiety was being triggered by specific stressors – some were big, like life transitions, while others were small, everyday things that would build up.
Identifying your triggers is key. Take time to figure out what sets off your anxiety. Is it something at work? A personal relationship? Even small daily stressors like a messy house can contribute. Once you identify the sources, you can start working on how to manage or avoid them.
For me, therapy was incredibly helpful. It gave me tools to handle these stressors, and the people around me noticed the change too – my family even called me “Valentina 2.0” because I was so much calmer. Knowing your triggers puts you in control of your reactions.
3. Be present in the moment
Anxiety thrives on worrying about the future – things that haven’t happened yet or might never happen. One of the most effective strategies I have found is practicing mindfulness and staying in the present.
When my mind starts racing, I bring myself back to the present with simple techniques, like the 333 rule: identify three things you see, three things you hear, and touch three parts of your body. It is a quick and easy way to ground yourself when anxiety starts creeping in.
Journaling also helps. When I am feeling anxious, I write down what is going through my mind. It helps me put things into perspective and sometimes, just seeing my worries on paper makes them feel less overwhelming.
Another way I stay present is through gratitude. Focusing on what I am thankful for right now keeps my mind from wandering too far into the future.
4. Take a walk (literally)
Whenever I feel overwhelmed, I find that taking a walk helps. Walking clears my head and lets me step away from whatever is making me anxious. It also helps with breathing and gives me a break from focusing on the problem. Sometimes, solutions come to me naturally when I am outside moving, instead of sitting and stewing over it.
If you feel stuck or overwhelmed, getting outside – even for a few minutes – can be a game changer.
Related posts:
- Finding balance in managing stress
- 5 Reasons why I keep a gratitude log (and why you should too)
- 9 Ways to read more: a personal guide for busy lives
- 6 Reasons why walking just makes sense
- 10 Surprising benefits of walking: why you should start today
5. Talk to someone you trust
One of the best ways to manage anxiety is by talking to someone you trust. Whether it is a friend, a therapist, or a loved one, talking through what is on your mind can make a world of difference.
I often talk to my husband, Pietro, or my therapist. Just speaking the words out loud helps me process my emotions and sometimes, I even find solutions just by voicing my concerns. The other person doesn’t always need to give advice; often, just having someone listen is enough to help me calm down.
6. Distract yourself with a book
Reading is one of my favorite ways to cope with anxiety. When I feel like anxiety is starting to take over, I pick up a book. It helps me escape the anxious thoughts and brings my focus somewhere else.
During the period when I was working on my anxiety, I read more than ever. It became one of my go-to coping mechanisms, and it still is today.
7. Get creative with your hands
One of the best ways I have found to manage anxiety is through creative activities like knitting, sewing, or crafting. Using your hands helps you focus on the present, and working with your hands can be a great stress reliever.
When I am feeling anxious, I often turn to crafting, which helps me relax and forget about what’s bothering me. Plus, there is something incredibly soothing about the repetitive motions of knitting or sewing.
8. Accept anxiety as part of life
Finally, the most important lesson I have learned is to accept anxiety as a part of life. It is unrealistic to expect that anxiety will ever go away completely. Instead, I have learned to manage it and coexist with it in a healthier way.
By accepting that anxiety might always be there, I take away some of its power. Instead of fighting it, I focus on managing the symptoms and getting back to a place where I can function normally.
9. Anxiety isn’t forever
While anxiety might always be part of your life, it doesn’t have to control you. Through mindfulness, identifying your stressors, and leaning on support systems, you can learn to manage it in a way that works for you. Whether it is a quick walk, talking with a loved one, or simply staying present in the moment, there are plenty of ways to keep anxiety in check.
The key is to find what works for you and stick with it. Some techniques may not work for everyone, but once you find your own way to cope, managing anxiety becomes much easier.
Thanks for hanging out with me today!
See you next time.
Valentina
Leave a Reply