How to Cope with Anxiety: 5 Simple Strategies That Actually Help

Anxiety can feel like a constant buzzing in the background of your life — or a sudden wave that crashes over you without warning. Whether it's a general feeling of unease or full-blown panic,

you're not alone. Many people struggle with anxiety, and the good news is: there are ways to manage it.

As a licensed therapist in Pennsylvania, I’ve helped many clients find relief by learning simple, practical tools that reduce anxiety and bring back a sense of calm. If you’re looking for a place to start, here are five gentle strategies to help you cope with anxiety — starting today.

1. Breathe Like You Mean It

It sounds simple, but deep, intentional breathing helps calm your nervous system.

Try this: Inhale for 4 seconds, hold for 4, exhale for 6. Repeat for a few minutes.

Doing this regularly can actually retrain your brain to recognize safety instead of threat.

2. Name What You’re Feeling

Anxiety often grows in silence. Naming it out loud — even just to yourself — can take away some of its power.

Instead of “I’m freaking out,” try “I notice I’m feeling anxious because…”

This small shift builds emotional awareness and helps you respond, not just react.

3. Ground Yourself in the Present

Anxiety pulls us into the what-ifs of the future. Grounding techniques pull us back into now.

Try the 5-4-3-2-1 method:

• 5 things you can see

• 4 you can touch

• 3 you can hear

• 2 you can smell

• 1 you can taste

4. Write It Out

Journaling is like decluttering your mind. You don’t need to be a writer — just get the anxious thoughts out of your head and onto paper.

You might even try ending each journal entry with, “Right now, I’m safe, and I’m doing the best I can.”

5. Ask for Help (That Includes Therapy)

You don’t have to figure this out alone. Anxiety can feel isolating, but reaching out is a sign of strength — not weakness.

Talking to a licensed therapist can help you untangle anxious thoughts, learn healthier coping skills, and feel more in control.

You Deserve to Feel at Ease

Anxiety might be part of your story, but it doesn’t have to run the show. If you’re ready to feel more grounded, confident, and at peace — I’d love to help.

👉 Book a session today and let’s talk about how therapy can support you on your journey.