Anxiety triggers physical symptoms like rapid heartbeat, sweating, and muscle tensionAnxiety is our brain’s way of alerting us to potential threats, preparing us for “fight or flight.” It’s a natural response that, in moderation, helps us stay safe.

IT’S NOT JUST IN YOUR HEAD

Stressors like caffeine, lack of sleep, or even subtle environmental cues (e.g., crowded spaces) can amplify anxiety.

Triggers Can Be Subtle

Techniques like the 5-4-3-2-1 exercise help refocus your mind on the present moment—notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste—to break the cycle of anxious thoughts.

GROUND YOURSELF WITH THE 5-4-3-2-1 TECHNIQUE

Slow, controlled breathing can calm the nervous system, reduce physical symptoms, and remind your body that you’re safe.

DEEP BREATHING

Challenge negative thought patterns by questioning their validity, like, Ask, “Is this thought helpful or true?” Replace catastrophizing with balanced statements like, “I can handle this step by step.”

CHALLENGE NEGATIVE THOUGHTS

Talk to trusted and supportive friends or family members, share your feelings, and prioritize self-care routines—like adequate sleep, a balanced diet, or hobbies—to build resilience over time.

REACH OUT & SELF-CARE

WHAT IS ANXIETY AND WHY IT'S PROBLEMATIC

It affects both our thoughts and body—think racing heart, tension, and scattered thoughts—illustrating how intertwined our emotions and physical sensations are.

EFFECTS ON THE MIND AND BODY

Anxiety can serve as an indicator that something in our life needs attention, whether it’s an unmet need, unresolved stress, or a situation requiring change.

WARNING SIGNAL

WAYS TO DEAL WITH ANXIETY

Exercise releases endorphins and reduces tension. Even a short walk or a few minutes of stretching can help shift your mind away from anxious thoughts.Exercise (walking, yoga, dancing) lowers stress hormones and releases endorphins. Even 15 minutes helps.

REGULAR PHYSICAL ACTIVITY

Meditation helps reduce anxiety by calming the mind, focusing attention on the present, and promoting relaxation through deep breathing and mindfulness. This reduces stress hormones and fosters a sense of calm. Spend 5–10 minutes daily focusing on your breath or using apps like Calm or Headspace to quiet mental chatter.

PRACTICE MINDFULNESS OR MEDITATION

Anxiety often involves repetitive “what-if” thoughts, catastrophizing scenarios, or ruminating on past events.Anxiety can persist even when you know there’s no real danger—it’s your brain’s overactive threat-detection system.

OVERTHINKING

Avoiding anxiety-provoking situations may feel safe short-term but reinforces fear long-term, creating a cycle of avoidance.

AVOIDANCE FUELS ANXIETY

Anxiety is manageable, not a life sentence. Small, consistent actions—like breathwork or reframing thoughts—build resilience over time.

CHALLENGE NEGATIVE THOUGHTS

Similar ideas to CHALLENGE NEGATIVE THOUGHTS

How To Manage Overgeneralization

Challenge negative thinking

Challenge your thoughts