While meditation for anxiety can be an amazing tool, it’s not a one-size-fits-all solution. Anxiety is complex, and sometimes you need different approaches to help reduce anxiety and restore calm. Here are 10 effective ways to manage anxiety that go beyond the usual meditation advice:
1. Brain Dump Your Thoughts
When anxiety is running wild, grab a journal and write everything down—no filtering, no second-guessing. A brain dump helps clear the mental clutter and allows you to process overwhelming thoughts. If you’re not sure where to start, my digital affirmations journal has positive ocean-themed affirmations as well as reflection space for you to write down your thoughts.
2. Try the 5-4-3-2-1 Grounding Technique
This simple exercise brings you back to the present:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
This method is great for managing racing thoughts and calming anxiety attacks.
3. Use Guided Journaling for Reflection
Journaling isn’t just about venting—it can be a structured way to explore your emotions. My 30-Day Anxiety Workbook provides daily prompts and exercises to help with stress relief, self-compassion, and mindfulness.
4. Exercise for Anxiety Relief: Find Movement That Feels Good
Exercise is often recommended for anxiety, but forcing yourself into a rigid fitness routine can be overwhelming. Instead, find movement that brings joy—whether it’s dancing, stretching, or taking a slow walk outside.
5. Laugh (Even If You Don’t Feel Like It)
Laughter releases feel-good chemicals in your brain. Watching funny videos, reading a lighthearted book, or journaling about a humorous memory can shift your perspective. If you’re a cat lover, my Funny Cat Journal might bring a smile to your face!
6. Create an ‘Anxiety Toolkit’
Fill a box with items that help you feel safe and calm—essential oils, stress balls, a favorite book, or printable worksheets for anxiety management. My Anxiety Relief Toolkit includes therapy-inspired exercises to help when you’re feeling overwhelmed.
7. Challenge Negative Thoughts with CBT Techniques
Cognitive Behavioral Therapy (CBT) techniques help you reframe anxious thoughts. Instead of accepting every worry as fact, question its validity. My Instant Anxiety Relief Worksheet provides a quick exercise to help reframe negative thinking.
8. Set Boundaries to Reduce Overwhelm
Sometimes anxiety stems from saying ‘yes’ too often. Learning to set healthy boundaries can prevent burnout and create space for self-care. If this is something you struggle with, my Healthy Boundaries Worksheet is a great starting point.
9. Try ‘Anxiety Dumping’ Instead of Spiraling
Instead of overthinking in circles, voice your worries into a voice memo or write them down without judgment. The goal isn’t to analyze, but to release. This can be a powerful practice for diffusing anxious thoughts.
10. Give Yourself Permission to Rest
Anxiety often convinces us that we need to be ‘doing’ something constantly. But rest is productive too. Curl up with a book, take a nap, or simply do nothing without guilt. Sometimes, slowing down is the best way to reset your nervous system.
Anxiety management isn’t about finding a single fix—it’s about building a toolbox of strategies that work for you. If you’re looking for structured guidance, my collection of digital anxiety relief worksheets offers therapist-recommended exercises to help you navigate stress and overwhelm.
What’s your go-to anxiety coping technique? Let’s chat in the comments!
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Wellness Wave Collective 
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