“Feeling Anxious? Here’s How to Gently Shift Your Focus—Without Ignoring Your Feelings”
Let’s be real: life can feel like a lot sometimes. Between the 24/7 news cycle, the expectations we place on ourselves, and the ever-present hum of social media, our nervous systems rarely get a break. So when anxiety shows up, it’s not because something is “wrong” with you—it’s because your body is trying to get your attention.
The goal isn't to pretend anxiety doesn't exist. It's about responding to it with kindness, curiosity, and small shifts that help you feel more grounded and less overwhelmed.
Here are four gentle, effective ways to redirect anxious energy—without suppressing your emotions or pushing yourself too hard:
1. Name What’s Happening—Out Loud
One of the most powerful things you can do when anxiety hits is to pause and name it. Not in your head, but out loud:
"I’m feeling anxious right now.”
This small act breaks the spiral. It creates space between you and the anxiety so you can start observing rather than reacting. From there, ask yourself:
What does this part of me need right now?
Maybe it’s safety. Maybe it’s rest. Maybe it just needs to know you’re listening. You don’t have to fix everything—you just have to show up for yourself.
2. Do Something With Your Hands
Anxiety is energy. If it doesn’t have anywhere to go, it stays stuck in your body—and that’s when it starts to feel unmanageable.
Try giving that energy a physical outlet. You don’t need fancy tools or apps. Wash a few dishes by hand. Fold laundry. Water your plants. Go pet your dog or cat. Put some of your favorite hand lotion on and give a gentle hand massage to yourself. It’s less about the task and more about gently guiding your focus back to the present moment—where your body is, not where your mind is racing.
3. Get to Know Your Triggers Without Judging Them
Most of us have patterns we’ve never paused to notice. Maybe scrolling the news late at night leaves your chest tight. Or back-to-back Zoom calls make your heart race even after you’ve logged off.
You’re not “too sensitive”—you’re responding to something that doesn’t feel right for your system. Once you start paying attention to what ramps up your anxiety, you can begin to make small but powerful shifts. That might look like setting boundaries around your time, choosing when (or if) to engage with certain content, or simply giving yourself permission to rest when your body says, “I’ve had enough.”
4. Breathe Like You Mean It
I know—“Just breathe” can sound annoyingly simple. But the truth is, your breath is the fastest way to tell your nervous system that you’re safe.
Try this (Box Breathing) :
Inhale for a count of four.
Hold for four.
Exhale slowly for four.
Hold for four.
Repeat for a minute or two.
Feel your shoulders soften? That’s your body shifting from survival mode to grounded presence. You’re not imagining it—deep, intentional breathing works. And it’s always available to you.
*To help you feel even more calm, try placing your right hand over your heart and your left hand around your waist to give a hug to self, while breathing.
Final Thoughts
Anxiety doesn’t mean you’re broken. It means your system is doing what it was built to do: respond to potential threats. But in today’s world, those threats aren’t always physical—they’re emotional, mental, digital. And they’re everywhere.
The good news? You’re allowed to take a break from it all. To care for yourself in small, simple ways. To shift your focus without abandoning yourself.
If you’ve been feeling stuck in anxious cycles and nothing seems to help long-term, therapy can offer the support, insight, and relief you’ve been looking for. You don’t have to navigate it alone.
Click here to learn more about Anxiety Therapy.