Finding Calm in the Chaos: How to Cope with Anxiety

Anxiety can show up in so many ways—racing thoughts, sleepless nights, tightness in your chest, or that persistent sense of feeling "on edge.” For some, it feels like a low discomfort in the background; for others, it can be completely overwhelming.

At BrightSpire Health, we understand that anxiety isn’t a personal failure—it’s a signal that something inside you needs care and attention. Healing begins when you give yourself permission to pause, breathe, and choose you.

Understanding Anxiety

Anxiety is a natural human response to stress. It can help keep us alert, motivated, and safe. But when it becomes constant or disproportionate to life’s challenges, it can start to interfere with your ability to think clearly, connect with others, and find joy in everyday moments.

Common symptoms of anxiety include:

• Difficulty sleeping or relaxing

• Restlessness or irritability

• Racing thoughts or obsessive worries

• Physical symptoms like tension, headaches, or nausea

• Avoidance of certain people, places, or situations

If you’re noticing these signs more often than not, it may be time to reach out for support.

Photo by Nathan Cowley on Pexels

Practical Ways to Cope with Anxiety

While therapy provides long-term healing, there are small daily practices that can help calm your body and mind.

1. Ground Yourself in the Present

When anxiety pulls your thoughts into the “what ifs,” grounding techniques can bring you back to the here and now. Try focusing on your senses—notice five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste.

2. Breathe Intentionally

Slow, deep breathing signals your body that it’s safe to relax. Try inhaling for four counts, holding for four, and exhaling for six. Repeat several times to lower your heart rate and ease tension.

3. Challenge Anxious Thoughts

Anxiety often thrives on assumptions and worst-case scenarios. When you notice those patterns, ask yourself: Is this thought true? Is it helpful? Is there another way to see this situation?

4. Move Your Body

Gentle exercise, such as walking, yoga, or stretching, helps regulate stress hormones and release built-up energy.

5. Talk It Out

You don’t have to manage anxiety alone. Talking with a therapist provides a safe place to explore what’s beneath the worry and learn practical ways to regain control.

How Therapy Can Help

Therapy offers a space to slow down and understand what your anxiety is trying to tell you. Our therapists use evidence-based approaches like Cognitive Behavioral Therapy (CBT) and mindfulness-based interventions to help you identify patterns, manage triggers, and build healthier coping strategies.

Whether through individual therapy or group therapy, we help you reconnect with your sense of peace, purpose, and confidence.

You’re Not Alone—And You Don’t Have to Stay Stuck

Anxiety doesn’t define you. With the right tools and support, you can calm your mind, find balance, and rediscover joy. If you’re ready to take the next step, we’re here to help. Book an appointment today and begin your journey toward lasting calm and confidence.