01/27/2026
When anxiety shows up, it often makes itself known through the body first.
You may notice a faster heartbeat, quicker breathing, or a sense of being revved up inside. That’s your nervous system doing what it was designed to do—preparing you for action. The goal isn’t to shut that down, but to help your body safely release and regulate that energy.
One gentle way to do that is through movement.
When anxiety brings adrenaline online, moving your body can help process it. A short walk, stretching, yoga—anything that allows your body to move intentionally—can help settle your nervous system and create emotional release.
Sometimes, though, movement isn’t an option. You might be in a classroom, a meeting, or a public space. In those moments, breathing and focus can help.
Start by noticing where you feel anxiety in your body—often the chest, stomach, or shoulders. Then gently steady your breath. Box breathing can be especially grounding: slowly inhale, hold, exhale, and pause for equal counts. As you breathe, let your eyes trace a square or rectangle in the room—a doorframe, screen, or window—moving slowly around its edges. This combination of breath and visual focus can calm the nervous system and bring you back into the present moment.
Another supportive practice is writing.
Setting a timer for 10 minutes and writing freely—without editing or judging—can help externalize anxious thoughts. Putting feelings on paper often creates just enough distance to reduce their intensity and help your mind feel less crowded.
There’s no one right way to respond to anxiety. These are tools—not rules.
What matters most is learning to listen to your body with care and responding in ways that help you feel safer, steadier, and more supported.
