A young man wearing headphones sits cross-legged on a couch with his hands on his chest and stomach, practicing deep breathing as a strategy to manage anxiety.

Strategies to Manage Anxiety: Therapist-Approved Tips

February 11, 2025 By Jacob Nuckolls Anxiety, Everyday Therapy, Twin Cities Live

For this article on strategies to manage anxiety, we consulted Nystrom & Associates providers: Dr. Karin Ryan, PsyD, LP; Brett Cushing, MA, LMFT; and Christa Overson, LMFT.

Have you been feeling more anxious or on edge lately? Anxiety can be subtle. Often, you may not notice how tense you've become until your shoulders are tight, your thoughts race, or you're lying in bed staring at the ceiling. While anxiety is a normal human response, it doesn't have to dominate your life.

In this article, we'll break down therapist-approved techniques—so you can start feeling calmer and in control.

Understanding and Managing Anxiety

Before exploring strategies to manage anxiety, let's understand what it looks like. Anxiety is more than just feeling worried; it's a complex experience affecting your entire being. You may experience any of these signs:

Physical signs: racing heart, muscle tension, fatigue, stomach issues

Emotional signs: feeling nervous, overwhelmed, or easily irritated

Cognitive signs: overthinking, worst-case scenario thinking, trouble focusing

Behavior signs: avoidance, restlessness, trouble sleeping

Some folks may have all four of these signs, while others may just have one or two. Physical signs are some of the most common.

'"In my experience, anxiety is very physical," says Christa Overson. "Some people get an upset stomach, some people get tension in their shoulders or their chest; they might be short of breath."'

Now that we've seen what anxiety looks like, let's get into four proven strategies to manage anxiety.

Related: How Gratitude Improves Anxiety

1. Master the Art of Deep Breathing

The first strategy is one of the most powerful ways to manage anxiety: deep breathing. Also called "diaphragmatic breathing," this technique can help quell physical anxiety in moments. Scientific studies consistently show that deep breathing can significantly reduce stress by resetting your nervous system.

Dr. Karin Ryan explains, "When we get anxious, we tend to take shallow breaths. But deep belly breathing tells our brains we can relax."

Here's an easy breathing technique you can do anywhere:

Place a hand on your belly.

Inhale deeply, feeling your stomach expand.

Exhale slowly, making your exhale longer than your inhale.

Repeat 3-5 times.

Watch Dr. Karin Ryan demonstrate this strategy to manage anxiety on Twin Cities Live

2. Reframe Your Anxious Thoughts

Next, let's look at another powerful strategy: reframing your anxious thoughts. Often, our thoughts can make our worry and physical agitation worse. Brett Cushing offers a compassionate perspective: "Anxiety doesn't mean something is wrong with you; it's a normal human experience that everyone encounters."

The "Stop & Reframe" method:

Stop negative thought patterns.

Observe the thought objectively.

Reframe with a more balanced, realistic perspective.

While this isn't a silver bullet, you may find that reframing your thoughts or "checking the facts," will help you feel calmer and more at ease.

Related: What is Social Anxiety?

3. Move Your Body to Move Through Anxiety

When anxiety floods your system, your brain can go into overdrive, making it challenging to break free from racing thoughts. The good news? Movement can be a powerful antidote. A 2022 meta-analysis confirms that physical activity is one of the most effective lifestyle interventions for managing anxiety.

"Don't sit and spin," Dr. Ryan says, "Get up. Move your body. Walk, bike, yoga, stretch, swing your arms while walking down the hall. That's what I do sometimes at work!"

This practical strategy to manage anxiety aligns perfectly with what research tells us about the mind-body connection. Movement helps release pent-up energy and resets your nervous system, creating a natural pathway to calm.

Try these gentle movement strategies:

If you're feeling anxious, stand up and shake out your arms and legs

Take a short walk—even a few minutes can help

Use bilateral movement (alternating left-right motions, like walking or tapping your feet) to help your brain process stress

4. Nourish Your Body and Mind

Lastly, we can't forget to mention the connection between physical well-being and anxiety. A 2021 Oxford meta-analysis revealed that nutrition plays a crucial role in mental health, highlighting how our daily choices can impact our emotional well-being.

"Diet, caffeine, sugar...these things all impact anxiety," says Brett Cushing. “Sleep, movement, and small daily habits can all help."

Consider these key areas for nurturing your mind-body connection:

Sleep: Are you getting enough rest?

Diet: How much caffeine and sugar are you consuming?

Routine: Does your daily schedule provide stability?

"Having a routine is really helpful because anxiety is often tied to the unknown future,” says Brett Cushing.

By making mindful choices about nutrition and establishing consistent routines, you're building a foundation for more stable mental health. Remember, these changes don't need to be dramatic – small, sustainable adjustments often lead to the most lasting impact.

Another Strategy from Nystrom & Associates on Managing Anxiety

Remember, anxiety may be a part of life, but it doesn't define you. By implementing these strategies, developing self-awareness, and approaching yourself with kindness, you can create a more balanced and peaceful inner landscape.

And if you feel like you need some more support, please reach out. We’d be happy to connect you with a therapist, psychiatrist, or other mental health professional who can help you overcome anxiety. Please give us a call at 1-844-NYSTROM or click here to make an appointment.