Managing anxiety can feel overwhelming, but with the right strategies, you can regain a sense of control and calm. Whether you’re just starting to overcome anxiety or looking to improve your coping tools, the new year is a great time to take stock and make a plan.
One of my favorite refrains is “Anxiety is treatable!” In this post, we’ll review the insights and proven techniques that can help you manage your anxiety.
Understanding and Managing Anxiety in 2025
Anxiety is a natural response to stress, but sometimes it becomes persistent or overwhelming, and it’s time to take action. These days, we have a deeper understanding of how anxiety works in the brain and how lifestyle, technology, and mindfulness can play a role in managing it. By focusing on the following actionable steps, you can begin to reduce your anxiety and improve your quality of life.
I am confident that these suggestions are effective. Not only are they are supported by research, but I rely on them to manage my own anxiety, and I have seen how much they help my therapy clients overcome anxiety.
1. Remember that Your Body is Your Friend
Anxiety stems from the body’s fight-or-flight response, a natural mechanism designed to protect you from danger. When you perceive a threat—whether real or imagined—your nervous system steps up to help you survive the threat. At these times, our body is flooded with stress hormones like adrenaline and cortisol. This response can cause symptoms like a racing heart, rapid breathing, and muscle tension.
While this system is meant to keep you safe, it can become overactive, triggering anxiety even in situations that aren’t truly dangerous. Overcoming anxiety involves retraining your nervous system to respond more calmly to your anxiety triggers. By understanding this process, you can start to see anxiety as your body’s misguided way of trying to protect you—and take steps to recalibrate your responses. Remember, your body thinks it’s helping you when it’s anxious. You can retrain your body and mind to feel safe in these anxiety-provoking (but not dangerous) situations.
Tip: Try reassuring yourself at your most anxious moments that you are safe, and that your anxious feelings will pass.
2. Start with Small, Actionable Steps
You might feel overwhelmed where you are at right now. That’s okay. One of your first steps to overcoming anxiety is to break things down into small, manageable parts.
Instead of trying to tackle everything at once, focus on small, consistent actions like:
- Practicing deep breathing exercises for five minutes each day.
- Journaling your thoughts and feelings to identify anxiety triggers.
- Scheduling a short walk outdoors to calm your mind.
These small steps may seem simple, but they build a strong foundation for long-term anxiety relief. Consistency is key because it helps rewire your brain and reinforces positive habits over time. By sticking to these small actions daily, you will gradually reduce the intensity of your anxiety and build your resilience.
Here’s a great place to start for self-help techniques to incorporate into your life: I wrote a ten-part series on managing social anxiety that, now that I re-read it, is applicable to all types of anxiety. The series starts here and includes ten additional posts.
3. Embrace Mindfulness Practices
Mindfulness is not just a buzzword! In fact, mindfulness remains one of the most effective tools for managing anxiety. In 2025, digital mindfulness tools like apps and guided meditations make it easier than ever to integrate anxiety-management practices into your daily life. Some options include:
- Meditation apps like Calm or Headspace.
- Mindfulness journals that encourage self-reflection.
- Breathing exercises, such as box breathing and the 4-7-8 technique.
These practices help reduce anxious thoughts by grounding you in the present moment and calming your nervous system. Research strongly supports mindfulness as an effective way to reduce anxiety, with studies showing its ability to decrease stress levels and improve emotional regulation. Incorporating mindfulness into your daily routine can create lasting positive changes in how you manage anxiety.
4. Leverage Technology for Support
In 2025, technology offers innovative ways to manage anxiety. It can also help with accountability, turning anxiety management into something more engaging and even fun, like a game. Consider incorporating these tools into your routine:
- Wearables: Devices like smartwatches can track stress levels and prompt relaxation exercises. I recently started wearing an Oura ring, which has increased my awareness of my stress levels and my sleep quality. This has helped me refine my evening routine to support better sleep, which in turn helps with anxiety management (see #5, below).
- Digital CBT programs: Cognitive Behavioral Therapy apps can help you reframe negative thought patterns. Two well-reviewed apps are WorryWatch and Mindshift CBT.
- Virtual therapy sessions: Online therapy provides accessible, professional support. My own therapy practice is completely online, and I have found it to be equally effective as in-person therapy in helping my clients. Plus, I can serve a wider population online.
These types of tools make anxiety management more accessible and customizable than ever before.
5. Prioritize Lifestyle Changes
There is no way around it: your daily habits play a significant role in managing anxiety. While these lifestyle changes don’t always come naturally to me — I’d much rather lie around and eat ice cream! — they are incredibly helpful in supporting my mental health. And, they are foundational in my approach as a therapist in helping my clients.
Key lifestyle changes to consider include:
- Nutrition: Eating a balanced diet primarily consisting of whole foods can stabilize your mood and energy levels. For example, I know that my mood and anxiety levels are worse when I eat a lot of sugar.
- Exercise: Regular physical activity, even just 20 minutes a day, can reduce anxiety symptoms. This is key for managing anxiety, and don’t worry: you don’t have to be an exercise fanatic to benefit. If you are currently sedentary, start with a daily ten-minute walk.
- Sleep hygiene: Prioritizing consistent, quality sleep helps your body and mind recover from stress. Sleep is foundational for your emotional wellness, as well as your physical health.
Small adjustments to your routine can make a big difference in how much anxiety you experience, and how you respond to it.
6. Build a Support System for Managing Anxiety
You don’t have to face anxiety alone. Connecting with others who understand can provide comfort and encouragement.
Some ways to build your support system include:
- Joining a local or online anxiety support group. Circles is an app that offers live audio-based support groups for a low monthly fee.
- Reaching out to trusted friends or family members.
- Scheduling regular check-ins with a therapist or counselor. If you’re not sure where to start in finding a therapist, you may find this article I wrote on finding a therapist for anxiety useful.
A strong support system reminds you that help is always available. We are not meant to recover in isolation, and having a community allows you to lean on others, as well as provide support to others.
7. Practice Self-Compassion
Managing anxiety does not require perfection, so fear not! Instead, it’s a process of learning, adapting, and growing over time, and setbacks are a natural part of moving forward. Instead of striving for unrealistic goals, focus on celebrating small victories and recognizing the effort you’re putting into caring for yourself. By fostering patience and self-kindness, you set yourself up for lasting change.
Remember to:
- Celebrate small victories, like completing a breathing exercise.
- Acknowledge your feelings without judgment.
- Give yourself permission to rest and recharge when needed.
Self-compassion fosters resilience and helps you stay motivated to keep moving forward.
Next Steps in Managing Anxiety in 2025
Your anxiety may feel daunting, but please know that there is hope to regain a sense of control and calm. With consistent effort, you can create meaningful change in 2025. Start small, be consistent, and reach out for support when needed. Remember, progress takes time—but every step you take is a step toward a calmer and more balanced life.
If you’re looking for more personalized guidance, consider reaching out to a licensed therapist who specializes in anxiety. Many therapists, including myself, offer free consultations to help you find the right fit. You don’t have to do this alone!
You can reach out to me here and schedule a free 15-minute phone consultation. With over 20 years of experience helping individuals overcome anxiety, I’d love to help you.
I am authorized to see clients in online therapy in 40 states. If we’re not the right fit, I can guide you toward resources to help you find the support you need. Thanks, and be well!
