Stress and anxiety are common, but they don’t have to run the show. Whether it’s the weight of responsibilities, health concerns, or just the constant “go-go-go” of life, your nervous system needs support too.
Here are some of my favorite, evidence-based strategies to help manage stress and anxiety — both in the moment and over the long haul:
Quick Calm Techniques
– Try 4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8
– Use the 5-4-3-2-1 grounding tool to reconnect with the present
– Move your body, even if it’s just a 10-minute walk
– Practice progressive muscle relaxation from head to toe
Daily Habits That Make a Difference
– Exercise regularly (whatever you enjoy)
– Prioritize sleep and create a calming bedtime routine
– Eat well: limit sugar, alcohol, and caffeine
– Meditate or use mindfulness apps like Headspace or Insight Timer
– Journal to clear mental clutter or express gratitude
– Set healthy boundaries with screen time and social media
When to Reach Out
Sometimes talking with a professional—whether for counseling, support groups, or medication—is the most empowering next step. You don’t have to “just deal with it.”
Your mental health is part of your overall health. If you’re feeling overwhelmed, I’m here to help you create a personalized, compassionate plan that works with your life.
Call or text my office if you’d like to talk more about how to care for your emotional wellness: 541-238-2905
You’re not weak for feeling anxious. You’re human. 
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