This news story is also available in Spanish.
In the United States, anxiety disorders are among the most common mental illnesses, affecting almost one third of adults at some time in their lives. When left unchecked, anxiety can feel overwhelming, but there are practical strategies you can use to help manage symptoms and know when it’s time to reach out for professional help.
“Anxiety is a common challenge that can arise from a complex set of factors, from brain chemistry and genetics to stress from past and current life experiences,” said Nicole Stelter, Ph.D., LMFT and director of Behavioral Health Clinical Strategy and Programs for Blue Shield of California. “The good news is anxiety is highly treatable. There are techniques you can use to manage anxious feelings on your own, as well as professional treatment if your symptoms persist or worsen to a point where they impact your daily life.”
Dr. Stelter offers four tips to help navigate anxious moments:
- Ground yourself with your senses. When anxiety takes hold, grounding techniques can bring you back to the present moment and reduce feelings of panic. One popular approach is the 5-4-3-2-1 method: name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
-
Try box breathing. Box breathing is another sensory technique that helps slow down your breathing and can bring relief. Here’s how it works: Inhale slowly through your nose for a count of four, hold your breath for four seconds, exhale through your mouth for four seconds, then pause and hold again for four seconds. Repeat this cycle several times. This technique not only calms your nervous system but also shifts your focus away from anxious thoughts. Watch Dr. Stelter demonstrate the box breathing technique here.
Dr. Nicole Stelter, Blue Shield of California - Limit caffeine. What you consume can have a significant impact on your anxiety levels. Stimulants like caffeine can trigger or intensify anxiety symptoms. Consider cutting back on coffee, energy drinks and other stimulants to help you feel more balanced. Instead, choose herbal teas or water as calming alternatives.
- Get out and exercise. Exercise is a natural stress reliever. Regular physical activity boosts your mood by releasing endorphins and can help reduce anxiety over time. However you choose to move — a brisk walk, gentle stretching or any movement tailored to your physical capabilities — find an activity that you enjoy and try to incorporate it into your routine.
Reach out for professional help when needed
“While self-care strategies can be helpful, it’s important to recognize when you might need additional support,” said Dr. Stelter. “If anxiety is interfering with your daily life, relationships or well-being, reaching out to a mental health professional is crucial.”
Resources
- 988 Crisis Lifeline is free, anonymous and available in multiple languages. Connect to 988 here.
- Blue Shield members can find mental health resources here.
- Many members have access to Wellvolution, an online platform with lifestyle-based tools to support mental health, including Headspace in Wellvolution which offers guided box breathing.
- For youth mental health resources, visit Blue Shield of California’s BlueSky website.
Click on the video to watch Dr. Stelter demonstrate the box breathing technique.
