Anxiety is when you feel worried, scared, or nervous, and it can make your heart beat fast. It’s okay to feel this sometimes, but if it happens a lot, it can be hard. Here are 10 easy tips to help you feel better when anxiety comes:
1. Take Slow Breaths
When you’re anxious, breathe slow and deep. Breathe in through your nose for 4 seconds, then out through your mouth for 4 seconds. Do this a few times—it calms you down.
2. Talk to Someone
Tell a friend, parent, or someone you like about how you feel. Sharing your worries makes them feel smaller, and they can help you feel better.
3. Move Your Body
Go for a walk, jump, or dance. Moving helps get rid of the extra energy anxiety gives you. It feels good to shake it off!
4. Focus on Now
Don’t think about big future worries. Look around—what do you see or hear right now? Maybe a tree or a song. It stops the scary thoughts.
5. Drink Water
Sip some water slowly. It keeps your body happy and helps you feel fresh when anxiety makes you tired.
6. Do Something Fun
Play a game, draw, or listen to music. Doing things you like takes your mind off worry and makes you smile.
7. Write It Down
Get a paper and write what’s making you anxious. Seeing it on paper can make it less big in your head. You can throw the paper away after!
8. Hug a Pillow or Toy
Hold something soft, like a pillow, teddy bear, or blanket. It feels safe and comfy, like a big hug.
9. Count Things
Count 5 things you can see, 4 things you can touch, and 3 things you can hear. It’s a fun game that keeps your mind busy and calm.
10. Rest a Little
If you feel too much, sit or lie down for a few minutes. Close your eyes and let your body relax. A small break helps a lot.
