7 Everyday Strategies to Reduce Anxiety

Anxious feelings abound right now, and they can feel overwhelming, but small, intentional changes can make a huge difference in managing stress. Whether you're a parent juggling the emotional ups and downs of your child, a teen navigating school and friendships, or a young adult trying to figure out life, learning to regulate anxiety in daily life can help you feel more in control and at peace.

Here are some simple, practical strategies that work in real life—not just in theory. They do take a little practice to become habits, however.

1. Recognize Triggers and Patterns

Anxiety usually doesn’t pop up out of nowhere. It tends to follow patterns. Maybe it’s the night before a big test. Or the awkward silence before you walk into a crowded lunchroom. Or every Sunday evening as the “Sunday scaries” creep in.

Start paying attention to when and where anxiety shows up. Is it tied to transitions? Social dynamics? Perfectionism? Identifying triggers isn’t about avoiding everything that causes discomfort—it’s about making a plan so you’re not caught off guard.

Example: If mornings are a disaster zone at your house, prep the night before: clothes laid out, backpacks packed, breakfast planned. That little bit of preparation can ease everyone into the day with less cortisol coursing through your veins.

2. Use the 5-4-3-2-1 Grounding Technique

This is one of my favorite tools to recommend because it works everywhere. Anxiety pulls us out of the present and into future worries or past regrets. This sensory-based exercise helps re-center you quickly.

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Example: One teen I worked with used this before big exams—she kept a small textured rock in her pocket and a piece of gum on hand. Grounding doesn't have to be fancy to be powerful.

3. Set a Routine for Stability

Anxiety loves unpredictability. The more structured your day is, the more you remove the mental load of “what’s next?” Having a rhythm to your day can help reduce background stress and support nervous system regulation.

Tip for parents: Even a simple visual schedule on the fridge can work wonders for younger kids with ADHD or anxiety. Predictability creates safety, and safety calms the brain.

4. Try Small, Daily Movement

You don’t need a Peloton membership or a 60-minute HIIT class. Just move your body. Movement helps process adrenaline, calms the amygdala, and boosts dopamine and serotonin—your brain’s natural mood lifters.

Example: One family I worked with started doing a “5-minute dance party” after homework. Not only did it shift energy and relieve stress, but it also brought in joy and connection—an anxiety antidote on its own.

5. Practice "Mini Breaks"

When you or your child is spiraling or stuck, pushing through often backfires. Instead, think reset button. Short breaks throughout the day give the brain time to breathe and recalibrate.

Try this: Set a reminder to pause every 90 minutes. Stand up, stretch, do a breathing exercise, or walk outside. Even a change in scenery (hello, front porch) can calm your system.

6. Limit Stimulants Like Caffeine and Social Media

No judgment here—I'm not saying ditch your coffee (I wouldn't survive), but caffeine and anxiety are besties in the worst way. Same goes for the endless scroll of highlight reels and drama on social media.

Try cutting back in small ways:

• Switch your second coffee for herbal tea.

• Keep phones out of bedrooms overnight.

• Take one screen-free hour a day—just one—and see how it feels.

Tip: Try the “no social scroll until school starts” rule for teens. Morning anxiety can peak when comparison kicks in before the day even begins.

7. Talk It Out

Anxiety grows in silence and shrinks in safe connection. You don’t need to have the perfect words—just make space to say, “Hey, I’m feeling off today,” or “Can I talk this out?”

For parents, be the non-judgmental landing pad. For teens and young adults, know that asking for help isn’t weakness—it’s wisdom.

Example: One teen told me she felt like she was carrying around “an invisible backpack of bricks.” Once she started naming the worries out loud, we could take some of those bricks out, one by one.

Anxiety isn’t something to “get rid of”—it’s something to understand, manage, and move through with the right tools, the right support, and a little bit of practice.

✨ The more we practice small, intentional strategies, the more resilient we become.