Manage Anxiety
Evidence-based techniques to manage anxiety, worry, and nervousness. Breathing exercises, grounding practices, and cognitive strategies you can use anytime.
Last reviewed: 2026-01-12
What this means
Anxiety is a natural response to stress, but when it becomes excessive or persistent, it can interfere with daily life. These practices help you work with anxious thoughts and physical sensations, bringing your body and mind back to a calmer state.
Anxiety involves feelings of worry, nervousness, and physical symptoms like increased heart rate, muscle tension, and restlessness. These techniques help you work with both the mental and physical aspects of anxiety.
Common experiences that may benefit from anxiety management include:
- Excessive worry or rumination
- Physical tension or restlessness
- Feeling overwhelmed or panicky
- Difficulty concentrating
- Sleep difficulties related to worry
How to choose a technique
- If you feel panicky or overwhelmed: Choose breathing techniques. They work quickly to activate your body's calming response.
- If you feel disconnected or spaced out: Choose grounding techniques. They help bring your attention back to the present moment.
- If you feel stuck in worried thoughts: Choose cognitive techniques. They help you work with mental patterns and create distance from anxious thinking.
- If you feel tense or restless: Choose body-based techniques. They help release physical tension and regulate your nervous system.
This is guidance, not diagnosis. Individual experiences vary.
Breathing
Breathing techniques activate the parasympathetic nervous system, helping your body shift from anxiety to calm.
4-7-8 Breathing
5-10 minutes
A breathing pattern that activates the parasympathetic nervous system and places the body into a state of deep relaxation.
Box Breathing
5-10 minutes
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
Physiological Sigh
30 seconds - 2 minutes
A rapid stress-reduction breathing technique that quickly lowers CO₂ levels and calms the nervous system. This is the body's natural way of resetting during times of stress.
Grounding
Grounding techniques help bring attention to the present moment when anxiety pulls you into worried thoughts.
Cognitive
These techniques help you work with anxious thoughts and mental patterns that contribute to worry.
Body-based
These practices work with physical sensations and tension that often accompany anxiety.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.