3 Practical Tips for Managing Anxiety When You Feel Overwhelmed

Anxiety can follow you through a workday and stay with you long after you get home. You might replay a conversation, imagine everything that could go wrong, or feel tense without knowing exactly why. You do not have to solve every concern at once. These three strategies offer a manageable place to begin.

1. Give your body a brief pause

Try a minute of gentle, comfortable breathing. Let your shoulders soften and allow each breath to come without forcing it or holding it. You can also notice the feeling of your feet on the floor and name a few things you see around you.

Think of this as an opportunity to pause before your next action. You do not need to make anxiety disappear for the pause to count. If focusing on your breath feels uncomfortable, try looking around the room or taking a gentle walk instead.

2. Separate what you know from what you fear

Write down the worried thought, then ask: What facts do I have? What am I predicting? Is there a more balanced way to describe this situation?

For example, “My manager wants to talk, so I must be in trouble” could become “I do not know the reason yet. I can ask what to prepare.” A balanced thought can acknowledge uncertainty without treating the worst possible outcome as a fact.

If there is a practical step to take, make it specific and manageable. Sending one clarifying question may help more than mentally rehearsing every possible conversation.

3. Choose one routine that supports you

Sleep, regular meals, movement, and supportive relationships can all be part of caring for yourself when anxiety is high. Excess caffeine can also make anxiety harder to manage for some people. Pick one realistic adjustment to try this week.

For a busy Chicago workday, that might mean protecting a lunch break, taking a short walk after work, or checking in with someone you trust. Choose an action that fits your actual schedule. Notice how you feel and adjust as needed.

When anxiety needs more attention

If worry keeps interfering with sleep, work, or the things you want to do, consider talking with a mental health professional. Therapy can help you understand your patterns and practice ways of responding to anxiety. Some people also benefit from medication discussed with a qualified prescriber.

At Sam Rustum Therapy in Chicago, you can talk about what has been weighing on you and what you would like to change. Schedule a free 15-minute consultation to see whether working together feels like a fit.

This article offers general education and does not replace personalized mental health care.

Further reading: National Institute of Mental Health: Coping With Stress and Anxiety.