![<p>If you're experiencing anxiety, <a href="http://comprehendthemind.com/" target="_blank" class="ga-track" data-ga-category="Related" data-ga-label="http://comprehendthemind.com/" data-ga-action="In-Line Links">Sanam Hafeez</a>, PsyD, a neuropsychologist and faculty member at Columbia University in New York City, recommends creating gratitude lists. "Another form of journaling, gratitude lists can be a great way to elevate your mood and help [you] cope with some of the negative thoughts that bring about anxious feelings," she said. "Keeping a journal with a list of positive prompts can help you contrast some of the stressful situations in your day with things that bring you joy."</p>](https://s.yimg.com/ny/api/res/1.2/9MN8kcM7qbobgQrLpA6vhw--~A/YXBwaWQ9aGlnaGxhbmRlcjtzbT0xO3c9MTI4MDtoPTk2MA--/https://media.zenfs.com/en-US/popsugar_fitness_773/03ddd3b759e3612da7a5037e97125883)
![<p>If you aren't into meditating and don't have access to a therapist, try a breathing strategy that can be done anywhere. "It's helpful for people to practice these techniques when they aren't feeling anxious so they are better equipped to implement these skills in an anxious state, when adrenaline and emotions are high," said Lauren Mosback, MA, LPC, NCC, and founder of <a href="https://laurenmosbackcounseling.com/" target="_blank" class="ga-track" data-ga-category="Related" data-ga-label="https://laurenmosbackcounseling.com/" data-ga-action="In-Line Links">Lauren Mosback Counseling Services</a>.</p>
<p>The first technique Lauren recommends is 4-7-8 breathing. "Slowly breathe in [for] four seconds, hold your breath [for] seven seconds, and exhale [for] eight seconds," she said. She suggested repeating this technique four to five times.</p>
<p>Another breathing technique you can follow is the 5-4-3-2-1 grounding technique. "Rather than being trapped by anxious thoughts in your mind, grounding helps you stay in the present moment instead of worrying about things that have happened or may happen in the future," she said.</p>
<p>How to do the 5-4-3-2-1 technique: "Look around you and list five things you see, name four things you feel (your hair, a carpet), three things you hear (birds, the sound of your breath), two things you can smell (your perfume, a candle), and one thing you can taste," Lauren said. "This strategy helps individuals feel more in control of their surroundings and themselves by refocusing on their body and how they are physically feeling rather than on their anxious thoughts," she explained.</p>
<p>LaQuista Erinna, PhD, LCSW, founder of <a href="http://www.laquistaerinna.com/" target="_blank" class="ga-track" data-ga-category="Related" data-ga-label="http://www.laquistaerinna.com/" data-ga-action="In-Line Links">T.H.R.I.V.E. Behavioral Health and Consulting</a>, recommends trying the four-square breathing technique. "Breathe in for four [seconds], breathe out for four [seconds], breath in for four [seconds], and breathe out for four [seconds]," she explained.</p>](https://s.yimg.com/ny/api/res/1.2/IU6PJ_8DnPqDR5CmA.MZKQ--~A/YXBwaWQ9aGlnaGxhbmRlcjtzbT0xO3c9MTI4MDtoPTk2MA--/https://media.zenfs.com/en-US/popsugar_fitness_773/ea2bc8087135ff7b0b0f4ab45862491a)
5 Therapists Shared Their Simple Tips For Managing Anxiety If You Don't Have a Therapist
Approximately 40 million American adults ages 18 and older have an anxiety disorder, according to the American Psychological Association. Anxiety can affect everyone differently, with symptoms including feeling restless, on edge, and fatigued; having difficulty concentrating; experiencing a lack of sleep; heart palpitations; and trembling or shaking, according to the National Institute of Mental Health.
There are a variety of ways to treat anxiety disorders, with options like psychotherapy and medication, and it's best to speak to a mental-health-care provider to figure out what's best for you. If you don't have access to a therapist for whatever reason, we enlisted five licensed therapists to share their tips and techniques that can help you manage your anxiety and stress. Check them out ahead.
Related:
Want to Start Therapy but Not Sure Where to Turn? Let This Article Be Your Guide