Anti Anxiety Strategies You Can Use Today
Chapter 1: Understanding Anxiety in Everyday Life
Chapter 2: Building a Foundation of Calm
Chapter 3: Mindfulness as a Daily Habit
Chapter 4: Breathing Techniques That Work
Chapter 5: Rethinking Anxious Thoughts
Chapter 6: Movement and the Mind
Chapter 7: Creating Safe and Supportive Spaces
Chapter 8: Sustaining Peace Through Life’s Ups and Downs
Chapter 1: Understanding Anxiety in Everyday Life
Anxiety is a word you’ve probably heard before. But what does it really mean? Simply put, anxiety is the feeling we get when we’re nervous, worried, or scared about something that might happen. It’s like when your heart beats faster before a big test, or when your stomach feels funny before speaking in front of a group. That’s anxiety — and believe it or not, it’s something everyone feels sometimes.
Anxiety is not always bad. In fact, a little bit of it can help us. It can remind us to study, get ready, or stay safe. But when anxiety sticks around too long or gets too strong, it can start to make everyday life harder. You might feel tired all the time, get headaches, have trouble sleeping, or feel like something bad is going to happen even when everything is okay.
The important thing to remember is that anxiety is just a feeling — it’s not who you are. And just like feelings of happiness or sadness, it doesn’t last forever. You can learn how to handle anxiety so that it doesn’t take over your day.
Imagine anxiety like a smoke alarm. A smoke alarm is helpful when there’s real danger, like a fire. But if it goes off just because someone burned toast, it’s not very helpful. Anxiety can be like that too — going off when there’s no real danger. The goal of this guide is to help you figure out how to turn the volume down on that alarm when you don’t need it.
In this book, you’ll learn simple, helpful ways to calm your mind and body. These tools don’t need to be fancy or complicated. You can use them at home, at school, or anywhere you start to feel anxious. And with practice, you’ll start to feel more in control — one small step at a time.
Chapter 2: Building a Foundation of Calm
Before we jump into all the ways to deal with anxiety, let’s talk about something really important — building a strong, calm base inside of you. Think of it like building a house. You need a strong foundation so the house doesn’t wobble. When your mind and body feel steady, it’s easier to handle stress when it shows up.
So, how do we build this calm foundation? It starts with the little things you do every day. Getting enough sleep, eating good food, and moving your body are all big helpers. When your body feels good, your brain works better and stays calmer. You’re like a phone that stays charged because it’s plugged in. You need to keep yourself charged too!
Another important part of your calm base is knowing what makes you feel safe and happy. Is it a cozy blanket, your favorite music, or talking to someone you trust? These are like your “calm tools.” Everyone’s tools are different, and that’s okay. What matters is finding what works for you.
You can also train your brain to look for the good. It’s easy to focus on problems — like forgetting your homework or saying something silly. But your brain also needs to notice the good stuff — like someone smiling at you, or the feeling of sunshine on your face. Each time you notice something good, it helps build your calm foundation a little stronger.
Lastly, try to be kind to yourself. If you make a mistake or feel nervous, that’s okay. You’re learning, and you’re doing your best. Talk to yourself the way you’d talk to a friend. Would you tell your friend they’re terrible, or would you say, “It’s okay, you’ve got this”? That kindness matters.
With sleep, food, movement, happy moments, and kindness, you’re creating a solid place inside where calm can grow. And from that place, you’ll be ready to handle whatever comes your way.
Chapter 3: Mindfulness as a Daily Habit
Have you ever eaten a snack and then realized you don’t even remember how it tasted? Or walked somewhere and forgot how you got there? That’s what happens when your mind is on “autopilot.” Mindfulness is the opposite of that — it means paying attention to what’s happening right now, on purpose.
Being mindful helps you feel calmer because it keeps your brain from racing ahead or getting stuck in worry. When you focus on the present moment — what you see, hear, feel, and do — your anxiety doesn’t get as much space to grow.
You don’t need special tools or fancy stuff to practice mindfulness. You just need to pause and notice. Try this: stop what you’re doing, take a slow breath, and look around. What colors do you see? What sounds can you hear? What’s one thing you can feel with your hands right now — maybe your clothes or the chair you’re sitting on?
Here’s a fun way to practice: try the “5 Senses Game.” Name five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This helps your brain slow down and feel more present.
Mindfulness can also be as simple as paying full attention when you brush your teeth, eat your lunch, or walk to the bus. You can even do it while petting your dog or playing with a toy. The key is to notice what’s happening right now, instead of worrying about yesterday or tomorrow.
At first, mindfulness might feel weird or boring. That’s okay. Like any habit — brushing your teeth, tying your shoes — it gets easier with practice. And the more you practice, the more your brain learns to feel calm and focused, even when things feel a little stressful.
Just a few mindful moments each day can help you feel more in control. It’s like giving your brain a mini vacation — one deep breath at a time.
Chapter 4: Breathing Techniques That Work
Did you know you have a secret superpower that’s with you all the time? It’s your breath! That’s right — the way you breathe can actually help you feel calmer when you’re nervous, scared, or stressed out. And the best part? You don’t need anything but your own body to use it.
When you feel anxious, your heart might beat fast, your muscles might get tight, and your breathing can get quick and shallow. That’s your body’s way of saying, “Uh oh! Something might be wrong!” But if you take slow, deep breaths, it sends a message back to your brain that says, “It’s okay. You’re safe.” That’s how powerful your breath is.
Let’s try a simple breathing trick called “Balloon Belly”. Sit down and put your hands on your belly. Now breathe in slowly through your nose like you’re filling up a big balloon in your stomach. Feel your belly rise. Then breathe out slowly through your mouth, like you’re letting the air out of the balloon. Do that a few times and see how your body feels. Slower? Softer? That’s your calm kicking in.
Here’s another one: “Box Breathing.” Picture a square in your mind. Breathe in for 4 seconds (count slowly: 1…2…3…4). Hold your breath for 4 seconds. Breathe out for 4 seconds. Then wait 4 seconds before you breathe in again. Keep going around the “box” a few times. It’s a great way to reset your brain when you feel overwhelmed.
You can use these breathing tricks anywhere — in class, at home, in the car, or even when you wake up in the middle of the night. No one even has to know you’re doing them!
Your breath is always with you, like a built-in calm button. So the next time you feel anxiety starting to bubble up, remember: stop, breathe, and let that balloon or box help you find your calm.
Chapter 5: Rethinking Anxious Thoughts
Have you ever had a thought like, “What if something bad happens?” or “I can’t do this”? Those are anxious thoughts — and guess what? Everyone has them sometimes. But just because you think something doesn’t mean it’s true. Your brain can be like a storyteller, and sometimes the stories it tells are more like scary movies than real life.
When you feel anxious, your brain tries to protect you by imagining all the things that could go wrong. It means well, but it often gets things mixed up. It’s kind of like a smoke alarm going off when there’s just toast burning — no big danger, just an overreaction.
One way to feel better is to catch those anxious thoughts and talk back to them. Let’s say you’re thinking, “I’m going to mess up.” You can stop and ask yourself, “Is that a fact or just a feeling?” Then, try to change the thought to something more helpful, like, “I might make a mistake, but I’ll do my best.” That’s called a thought switch — and it’s a powerful tool!
You can also give your anxious thoughts silly names to make them less scary. Maybe you call that worrying voice “Nervous Ned” or “Worry Whirlwind.” When those thoughts pop up, you can say, “Oh, it’s just Nervous Ned again — thanks, but I’ve got this.” It sounds silly, but it works!
Try this trick: write down your anxious thought, then write a more helpful one next to it. Like this:
Anxious Thought: “No one will like me.”
Helpful Thought: “I’m kind and fun, and I don’t need everyone to like me.”
The more you practice switching your thoughts, the stronger and calmer your brain gets. Remember, you’re the boss of your thoughts — not the other way around. And every time you change a worried thought into a helpful one, you take a big step toward feeling better.
Chapter 6: Movement and the Mind
Did you know that moving your body can help calm your brain? It’s true! When you feel anxious, your body is full of extra energy — like a shaken-up soda can. Moving helps let that energy out so you don’t feel so jumpy, nervous, or stuck.
Exercise doesn’t have to mean running a race or lifting weights. It can be something fun and simple. Jumping on a trampoline, dancing to music, riding your bike, swinging at the playground, or even stretching on your bedroom floor — all of these help your brain feel better.
When you move, your body releases something called “feel-good chemicals” (they’re called endorphins, but you don’t need to remember that word). These chemicals help you feel happier and more relaxed. It’s like giving your brain a little hug from the inside!
You can even try “calm movement.” This is when you move slowly and gently, like in yoga or stretching. Try standing up and slowly reaching for the sky, then bending to touch your toes. Take a deep breath as you move. This helps your brain slow down too.
Sometimes, just shaking out your hands or doing a silly dance break can reset your mood. Feeling anxious in class or at home? Try squeezing your muscles tight like a robot for 5 seconds, then relax like a floppy noodle. Do that a few times and notice how your body feels.
The goal isn’t to be the fastest or the best. The goal is to help your body and brain work together. When your body feels strong and active, your mind feels calmer and more in control.
So next time your worries feel big, try moving — even just a little bit. Whether it’s dancing, walking, or stretching, movement is a simple and powerful way to help your mind feel better.
Chapter 7: Creating Safe and Supportive Spaces
Everyone needs a place where they feel safe, calm, and happy. It could be a real place — like your bedroom, a cozy spot at school, or even a quiet corner in the library. Or it could be a feeling — like being wrapped in a warm blanket or sitting next to someone you trust. These are your safe spaces, and they’re super important when you’re feeling anxious.
A safe space helps your brain and body feel like everything is okay, even if things around you feel stressful. It’s kind of like a charging station for your feelings — you go there to reset and feel better.
You can make your own calm space at home. It doesn’t have to be big or fancy. Maybe it’s a pillow fort, a bean bag in the corner, or a chair by the window. You can add things that help you feel relaxed: a soft blanket, your favorite stuffed animal, calming music, or pictures you like. Some kids even make a “calm box” with fidget toys, drawing supplies, or a small notebook to write or doodle in.
People can be part of your safe space too! Think about the grown-ups or friends who make you feel heard and cared for. These are your support people — the ones you can talk to when your worries feel too big to handle alone. You don’t have to face anxiety by yourself.
If you’re somewhere that doesn’t feel safe or calm, like a noisy classroom or a busy store, you can create a mini safe space in your mind. Close your eyes (if it’s okay to), take a deep breath, and picture your happy place. Maybe it’s the beach, a tree house, or your grandma’s kitchen. Just imagining that space can help your brain calm down.
Having a safe and supportive space — real or imagined — gives you the strength to face tough moments. It’s your comfort zone, your calm corner, your power-up spot. And you can return to it anytime you need.
Chapter 8: Sustaining Peace Through Life’s Ups and Downs
Life is kind of like a roller coaster — full of ups and downs, twists and turns. Some days are smooth and fun. Other days feel bumpy, confusing, or a little scary. That’s just how life goes! But the good news is, you can learn how to stay steady on the ride by using the tools you’ve practiced in this book.
Feeling calm doesn’t mean you’ll never feel anxious again. Everyone feels nervous, sad, or overwhelmed sometimes — even adults! The goal isn’t to make anxiety disappear forever. The goal is to know what to do when it shows up, so it doesn’t take over your whole day.
Think of everything you’ve learned as tools in a backpack. You’ve got breathing exercises, calming movements, safe spaces, and thought-switching. You’ve learned to notice the present moment and take care of your body. That’s a pretty amazing set of skills! The more you use them, the stronger they get — just like muscles.
Some days, one tool will work better than another. And that’s okay. If deep breathing doesn’t help one day, maybe moving your body will. If your thoughts feel too loud, maybe writing or drawing will help. You get to choose what works for you.
It also helps to check in with yourself every day. Ask, “How am I feeling?” and “What do I need right now?” That small moment of kindness to yourself can make a big difference.
And don’t forget: you’re never alone. There are people who care about you and want to help — family, friends, teachers, counselors. Talking to someone can be one of the strongest moves you make.
Life will keep changing, but now you have a calm, confident guide inside you. Keep practicing, keep growing, and trust that you can handle the ups and downs — one breath, one step, and one peaceful moment at a time.
Conclusion: You’ve Got This
You made it to the end of this guide — and that’s something to feel proud of! You’ve learned so many helpful tools to manage anxiety and take care of yourself. From calming breaths to kind thoughts, safe spaces to movement, you now have a full set of strategies you can use anytime life feels a little too heavy or fast.
Remember, feeling anxious doesn’t mean something is wrong with you. It just means you’re human. Everyone feels worry or stress sometimes — even the people who seem super brave on the outside. What matters most is how you deal with those feelings. And now, you know how to face them with calm, courage, and care.
Some days will still be hard. That’s okay. Just take one moment at a time. Use your tools, take deep breaths, and speak kindly to yourself. You don’t have to be perfect — just keep trying, learning, and growing. That’s how real strength is built.
You’re not alone on this journey. Reach out to the people you trust when you need help. Sharing your feelings doesn’t make you weak — it makes you wise and strong.
So whether you’re heading to school, trying something new, or just getting through a tough day, remember this: you can handle it. You are calm. You are capable. You are brave.
And whenever anxiety shows up again — because it probably will — you’ll know exactly what to do.
You’ve got this.