Anxiety can feel overwhelming, especially when it shows up uninvited in your everyday life. For many women, it becomes a silent companion that disrupts sleep, concentration, and overall well-being. By understanding how anxiety impacts your mind, body, and emotions, you can find tools that help you regain a sense of calm and control.
In this guide, I’ll walk you through simple, effective anxiety relief techniques you can practice daily. Whether you're juggling a demanding career, navigating motherhood, or feeling overwhelmed by life’s pressures, these strategies are designed to help you feel more grounded and connected to yourself.
What Is Anxiety?
Anxiety is a natural response to stress and danger, a survival mechanism that can feel like nervousness, worry, or fear. While it’s normal to feel anxious occasionally, chronic anxiety can interfere with your daily life, affecting how you feel physically, emotionally, and mentally.
If you often find yourself battling racing thoughts, restlessness, or a constant sense of unease, you’re not alone - and there are ways to manage and reduce these symptoms.
So let's look at some techniques that can take you out of your head and into your body and the present moment you find yourself in.
1. The 3-3-3 Rule for Anxiety
The 3-3-3 Rule is a simple grounding technique that helps you focus on the present moment when you feel overwhelmed. Here's how it works:
Name 3 things you see around you. Take a moment to visually engage with your surroundings. It might be a picture on the wall, the cup on your desk, or a tree outside your window.
Identify 3 sounds you hear. Tune into the sounds you typically ignore - the hum of the air conditioner, distant chatter, or even birds chirping.
Move 3 parts of your body. This could be wiggling your toes, stretching your fingers, or rolling your shoulders. This helps bring awareness to your body and gets you out of your head.
Who is this for? Women who find themselves stuck in spiralling thoughts or overwhelming emotions, needing a quick and effective way to bring their focus back to the present moment and space they actually find themselves in.
2. How Deep Belly Breathing Can Help
Breathing deeply into your belly is one of the simplest yet most effective tools for calming anxiety. When anxiety strikes, your body goes into "fight or flight" mode, often causing shallow, rapid breathing. Deep breaths slows your heart rate, lowers your blood pressure, and sends signals to your brain that it’s okay to relax.
Try this:
Inhale deeply for 4 seconds, allowing your belly to expand.
Hold for 4 seconds, letting the oxygen nourish your body.
Exhale slowly for 4 seconds, releasing all the tension in your body.
Who is this for? Busy women, especially those juggling a packed schedule or feeling emotionally overwhelmed, who need a quick tool to calm their body in stressful moments. Practice deep breathing by using this tool.
3. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) involves tensing and relaxing specific muscle groups to release stored tension. It’s an effective way to relax your body, especially when your anxiety manifests as physical tension.
Here’s how to practice PMR:
Start by tensing a group of muscles (e.g., your shoulders) for 5-10 seconds.
Release the tension and notice how your muscles feel when they’re relaxed.
Move through all your different muscle groups—your toes, legs, jaw, all the way up - until you’ve relaxed your whole body.
Who is this for? Women whose anxiety shows up physically - tight shoulders, clenched jaw, or stiffness - and want a way to feel more in tune with their bodies and practice physical relaxation.
4. Visualization Techniques
Visualization is a powerful technique where you imagine yourself in a peaceful, calming setting to reduce anxiety. Picture yourself on a quiet beach, in a serene forest, or in a favorite childhood memory. By engaging your senses (sight, sound, smell, touch), visualization helps shift your focus away from anxiety and onto something soothing.
Who is this for? Creative women or those with active imaginations who find comfort in guided imagery or daydreaming, looking for a mental escape when anxiety flares up.
5. The Power of Physical Activity
Movement is one of the best natural remedies for anxiety. Whether it’s a quick walk, a yoga session, or even dancing to your favorite song, physical activity releases endorphins, which naturally improve your mood and reduce anxiety.
Even five minutes of moderate exercise, like a walk, can make a difference. Find something you enjoy and make it a regular part of your routine.
Who is this for? Women with high levels of stress, especially those managing work, family, and personal obligations, who need a healthy outlet for pent-up anxiety.
6. How Journaling Can Help
Journaling offers a space to release your anxious thoughts, helping you make sense of them instead of letting them loop endlessly in your mind. You don’t need to write anything perfect or polished - just let your thoughts flow freely onto the page.
Try this:
Write down everything you're worried about for 10 minutes, without editing.
Challenge the thoughts by asking, "Is this true?", "What would I say to a friend in this situation?", or “is this being kind to myself?”.
List 3 things you’re grateful for, place your hands on your chest and spend 5 minutes focusing on the physical sensations of gratefulness in your body to shift your feeling state.
Who is this for? Women who tend to overthink or ruminate on their anxieties and benefit from reflection or creative self-expression. You can explore intuitive journaling technique further here.
7. Nature’s Role in Anxiety Relief
Spending time outdoors, especially in natural settings, has a calming effect on the mind and body. Nature helps lower levels of cortisol (the stress hormone) and increases feelings of peace and well-being.
A simple walk in the park, breathing fresh air, or even sitting by a window with a view of trees can bring immediate relief from anxious thoughts.
Who is this for? Women who enjoy the outdoors or who feel rejuvenated by nature, looking for a simple, accessible way to recharge when anxiety feels overwhelming.
Ready to Change Your Relationship to Your Anxiety?
Anxiety doesn’t have to control your life. Whether you try the 3-3-3 Rule, deep breathing, or journaling, there are plenty of techniques available to help you regain a sense of control and calm.
Maren specializes in helping women understand and manage their anxiety through integrative, holistic therapy. Her Flourish, Evolve, and Thrive therapy programs offer compassionate, personalized care to help you develop lasting tools for well-being.
Click here to book a free taster session today to see how integrative therapy can bring calm, balance, and empowerment into your life.