Top Evidence-Based Strategies to Reduce Anxiety (That Actually Help)
Anxiety: Annoying, Common, and (Thankfully) Treatable
Anxiety has a way of convincing us that everything is urgent, dangerous, or about to go terribly wrong, even when we’re just trying to send an email or leave the house.
A little anxiety is normal. Helpful, even. But when it starts running the show, it can feel exhausting. The good news? There are evidence-based strategies that genuinely help reduce anxiety. And no, they don’t involve “just calming down” (if only).
Step One: Help Your Nervous System Chill Out
When anxiety kicks in, your nervous system thinks there’s a threat. Before logic can help, your body needs a signal that it’s safe.
Some helpful tools:
Slow, deep breathing (longer exhales help most)
Grounding exercises (name 5 things you can see, 4 you can feel, etc.)
Progressive muscle relaxation
These don’t make anxiety disappear forever but they do turn down the volume.
Step Two: Get Curious About Anxious Thoughts
Anxiety is excellent at storytelling especially worst-case scenarios.
Cognitive strategies (often used in CBT) help you:
Notice anxious thought patterns
Ask, “Is this a fact or a fear?”
Practice more balanced ways of thinking
You’re not trying to eliminate thoughts, just stop letting them drive the bus.
Step Three: Practice Mindfulness (Yes, Even If Your Mind Is Busy)
Mindfulness isn’t about having a perfectly quiet mind (if it were, no one would qualify). It’s about noticing what’s happening right now without judging it or trying to fix it immediately.
Mindfulness can help:
Reduce rumination
Increase emotional awareness
Improve your ability to respond rather than react
Even a few minutes a day can make a difference.
Step Four: Support Anxiety From the Outside In
Anxiety doesn’t exist in a vacuum. Things like sleep, movement, and connection matter more than we’d like to admit.
Helpful supports include:
Regular sleep (imperfect is fine)
Gentle movement
Eating consistently
Limiting caffeine (we know… rude)
Staying connected with others
Think of these as anxiety buffers, not cures.
When Anxiety Might Need Extra Support
If anxiety:
Sticks around despite your best efforts
Interferes with work, school, or relationships
Leads to avoidance or constant worry
Therapy can help you build a personalized toolkit and remind you that you’re not broken for feeling this way.
A Final Thought
Anxiety is not a personal failure. It’s a nervous system doing its best, just a little too enthusiastically. With the right support and strategies, it can get easier.
Looking for anxiety support?
Reach out to The Thought Centre to book a consultation to explore therapy options that fit your needs.