Updated on February 11, 2025

Part 2 of 3

Building on the Basics

In Part 1, we covered simple but effective ways to manage anxiety, like deep breathing and progressive muscle relaxation. These techniques help in the moment, but what if you want to go deeper?

Part 2 introduces strategies that take a little more effort but can provide longer-lasting relief. These techniques can help you manage anxiety more effectively in daily life and prevent it from building up in the first place.

Ground Yourself with Mindfulness

Anxiety often pulls your mind into the past (regrets, mistakes) or the future (worries, “what-ifs”). Mindfulness helps bring your focus back to the present moment, making anxiety easier to manage.

The 5-4-3-2-1 Grounding Technique

This simple but powerful method engages your senses to help you stay present:

5 things you can see – Notice details you might usually overlook, like patterns in the carpet or the color variations in a leaf.
4 things you can hear – Focus on subtle sounds, like the hum of a fridge, birds outside, or your own breath.
3 things you can touch – Pay attention to textures, like the warmth of a mug, the softness of your clothing, or the coolness of a tabletop.
2 things you can smell – Inhale the scent of a candle, fresh air, or your coffee. If you can’t smell anything, think of a favorite scent.
1 thing you can taste – Take a sip of water, a piece of gum, or imagine the taste of a favorite food.

This exercise pulls your attention away from anxious thoughts and into your surroundings, making it easier to regain control.

Make Mindfulness Part of Your Routine

Mindfulness works best when practiced regularly. Try incorporating it into daily tasks:

While walking, focus on the sensation of your feet touching the ground.
During meals, eat slowly and notice the flavors, textures, and aromas.
While showering, focus on the temperature of the water and how it feels on your skin.

Practicing mindfulness daily makes it easier to use when anxiety spikes.

Focus on What You Can Control

Anxiety often stems from feeling powerless over things outside of your control. Learning to shift your focus to what is within your control can help reduce feelings of helplessness.

The Circle of Control Exercise

Imagine three circles:

Inner Circle – What you can control (e.g., your actions, responses, and self-care routines).
Middle Circle – What you can influence (e.g., your work performance or how you communicate with others).
Outer Circle – What’s beyond your control (e.g., other people’s reactions, the weather, or unexpected events).

When you feel anxious, ask yourself: Am I focusing on something I can control? If not, shift your energy toward actions within your power.

Example: Managing Work Stress

If you’re anxious about an upcoming presentation, you can’t control how others will react. But you can prepare, practice, and make a plan for handling nerves. By focusing on preparation instead of fear, you regain a sense of control.

Visualize Calm Moments

Guided imagery is a simple but effective way to shift your focus away from anxiety and toward a place of calm.

Guided Imagery Exercise

Close your eyes and take a few slow, deep breaths.
Imagine yourself in a peaceful setting—a beach, a quiet forest, or a cozy reading nook.
Engage your senses:

What do you hear? Waves? Leaves rustling?
What do you feel? Sunlight on your skin? A soft blanket?
What do you see? Bright blue water? Trees swaying in the breeze?

Pair this visualization with deep breathing to deepen relaxation. The more vividly you imagine the details, the more calming the exercise becomes.

Build a “Calm Kit”

A calm kit is a collection of items and tools that help ground you when anxiety feels overwhelming. Having one ready gives you immediate ways to soothe yourself.

Ideas for Your Calm Kit

Fidget tools – Stress balls, fidget cubes, or textured objects to keep your hands engaged.
Soothing scents – Lavender oil, a scented candle, or herbal tea.
Comforting notes – Write down affirmations or encouraging messages for yourself.
Distraction tools – Puzzle books, calming music, or a favorite podcast.

Keep your kit somewhere easily accessible—by your bed, in your car, or in your bag—so you can use it whenever needed.

Use Journaling to Work Through Worries

Writing down your thoughts can help you process emotions and see your worries more clearly.

Journaling Prompts to Try

Brain Dump – Write down every thought in your head, without worrying about grammar or structure.
What’s in My Control? – List your worries and separate them into “things I can control” and “things I can’t.”
Challenge Negative Thoughts – If you think, I’ll fail, ask yourself, What evidence supports this? What evidence doesn’t?

Journaling can help untangle anxious thoughts and reduce their emotional intensity.

Reinforce Your Progress

You’re building on the techniques from Part 1 and preparing for the advanced strategies in Part 3.

Managing anxiety takes time, and progress may not always feel linear. Celebrate the small wins—whether it’s remembering to use a breathing exercise or simply noticing when anxiety starts to build.

Ready for the Next Step?

In Part 3: Advanced Anxiety Techniques, we’ll explore deeper strategies like cognitive restructuring, nervous system regulation, and exposure therapy. These methods help address anxiety at the root and promote long-term resilience.

Need Extra Support?

If anxiety is interfering with your daily life, therapy can provide personalized guidance. At Firefly Therapy Austin, our therapists specialize in anxiety management and can help you develop coping strategies that work for you.

Firefly Therapy Austin offers affordable, effective therapy in Austin, Texas.
Find out more about our Therapists and Specialties.

Coping with Anxiety – Part 2: Practical Skills for Daily Calm