From calm to chaos

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The Problem

Anxiety has a tight grip

A friend hates freeway driving. She's not at all incompetent; her angst derives from a fear that a distracted driver will run into her. Some people's anxiety is severe enough that, in this case, they will stop freeway driving entirely.

Anxiety can feel like an unwelcome guest that refuses to leave. It creeps in, often uninvited, and manifests as racing thoughts, a pounding heart, or a sense of impending doom--fearing a crash when driving on the interstate, for example.

While anxiety serves as a natural response to stress, chronic anxiety can take a toll on your mental and physical well-being, making it difficult to focus, sleep, or even enjoy daily life. Many people struggle to find quick, accessible ways to manage these overwhelming feelings without turning to medication or extensive therapy. Others ignore the anxiety or simply choose to live with it, dangerous choices that can lead to other mental and physical problems and even reduce life expectancy by years.

While we're not medical experts, our own experience and research helped us discover a few practical strategies to help you loosen anxiety's grip--practices you can do anytime from the comfort of home.

When your mind wanders (and it will), gently redirect it back to your breath or a soothing word like “calm” or “peace.”

The Hack

Practice this calming trio: affirmations, meditation, breathing techniques

Combining affirmations, meditation, and intentional breathing offers a powerful, natural remedy to combat anxiety. These practices help rewire your brain to focus on the present, calm your nervous system, and cultivate a sense of control and inner peace.

Affirmations target negative self-talk, meditation shifts your mind to a state of relaxation, and intentional breathing slows your physiological response to stress. If, like our friend, driving on the freeway or on busy streets is one of your triggers, you might try one of these strategies while driving; we recommend using affirmations, as deep breathing and meditation can make you drowsy--not a good condition for driving.

What you can do tomorrow

Craft a personalized affirmation.
Write or memorize a short, calming affirmation that resonates with you. Consider what triggers your anxiety and create specific affirmations for those triggers. Repeat your affirmation when anxiety strikes. Here are just a few examples:
- “I am safe, and this feeling will pass.”
- “I can handle whatever comes my way.”
- "Today, I'll be better than I was yesterday."
- "Exercise lifts my spirits."
- "I will eat at least one healthy meal today."
- "I am enough."

Meditate for 5 minutes. While meditation and mindfulness have grown in popularity in recent years, many people refuse to believe in the ancient art. We suggest starting small. Begin with a simple, five-minute meditation. Find a quiet spot, sit comfortably, and close your eyes. Focus on your breath as it moves in and out. When your mind wanders (and it will), gently redirect it back to your breath or a soothing word like “calm” or “peace.” Counting the breaths can help you clear your thoughts. There are many apps that can guide you; just search "meditation apps" online or in your favorite app store.
Master the 4-7-8 breating technique.
This easy breathing exercise lowers your heart rate and activates your parasympathetic nervous system, which helps you relax. We find this simple practice especially helpful during panic attacks, anxiety triggers, and insomnia.
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
  Repeat this cycle four times whenever you feel overwhelmed.
Combine the trio for maximum effect. The next time anxiety strikes, pause for a few minutes. Start by repeating your affirmation. Then, practice the 4-7-8 breathing technique while imagining your worries leaving with each exhale. Finish with a brief meditation, focusing on your breath or a positive image.

Final word

Anxiety doesn’t have to dominate your life. By incorporating affirmations, meditation, and intentional breathing into your daily routine, you can create a toolkit that helps you face challenges with calm and clarity. There's no law saying you have to use the entire trio daily. Consistently incorporating at least one of the strategies, though, goes a long way to helping you cope with your anxiety. Start small, and this simple calming trio might help you reclaim your peace of mind.