Managing Your Anxiety

Anxiety feels overwhelming—but here’s how to take control:

Find your

Name what’s happening

  • Pause and ask: What am I thinking right now?

 

Anxiety often starts with automatic negative thoughts — we just don’t  notice them.

 

Find your triggers

  • Track when anxiety shows up (people, places, situations). 

  • Awareness is step one to changing patterns.

 

Challenge the thought

  • Ask yourself: Is this fact or fear?

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    Try replacing “I can’t handle this” with something balanced

    like “This is hard, but I can cope.”

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    Changing thoughts can change how you feel.

 

Calm your body first

  • Anxiety is physical too. Try: slow breathing, grounding (5-4-3-2-1), or muscle relaxation to reset your nervous system

 

Do the thing that scares you (gently)

  • Avoidance keeps anxiety strong.

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    Take one small step toward what you’re avoiding — confidence  builds through action.

 

Remember: Anxiety isn’t the enemy—it’s a signal

  • When you learn to respond differently, it loses its grip.

 

Print this for when your mind starts racing.

 

Share it with someone who needs this today