Sunkissed Soul

Oh, anxiety. How much displeasure you bring to my life.

I am someone who has had anxiety since I was a teenager. I’ve experienced it in all its forms—mild unease, full-blown panic attacks, and that crippling kind where you feel frozen in your own thoughts, unable to break free. Anxiety can be sneaky, showing up unexpectedly or lingering in the background, making it hard to pinpoint a solution.

If you often experience anxiety that hits you out of nowhere—the kind that starts in your belly, rises to your chest, and tightens in your upper back—I have some tools for you to try. Anxiety left unchecked can spiral, making us feel stuck and helpless. But there are ways to manage it in the moment.

These tools aren’t magic fixes, but they can help you acknowledge your anxiety rather than fight against it. Think of them as a way to say, Hello, anxiety. I see you, I hear you, but I am choosing to continue with my day in the way I intended.

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Tip 1: Befriend Your Anxiety

This may sound counterintuitive, but one of the most effective ways to manage anxiety is to acknowledge it instead of trying to push it away. When we resist anxiety—telling ourselves, “Ugh, not this again,” or trying to ignore it—it often intensifies. That’s because anxiety is a form of protection.

Our brains are wired for survival, and anxiety acts as an alarm system, warning us of potential danger (even if that danger isn’t real). Instead of fighting it, try saying:

“Hello, anxiety. I see you. What are you trying to tell me?”

By acknowledging it, you create space for it to loosen its grip. You might even notice that the intensity fades just by recognizing its presence. After greeting your anxiety, try saying:

“Thank you for trying to protect me. But I am safe in this moment, and I am choosing to move forward.”

This technique, rooted in mindfulness and cognitive behavioral therapy (CBT), helps shift your relationship with anxiety from one of fear to one of understanding.

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Tip 2: Stop Scrolling!

Social media and anxiety go hand in hand, and not in a good way. We often turn to scrolling when we feel anxious, stressed, or just bored. It’s an easy way to check out—but it can actually make anxiety worse.

Research shows that excessive social media use is linked to increased anxiety, depression, and even feelings of loneliness. Why? Because when we scroll, we expose ourselves to endless triggers—comparison, bad news, information overload. If you’re already feeling anxious, this can be like pouring gasoline on a fire.

Instead of numbing out with Instagram or TikTok, try setting a personal rule:

• If you catch yourself mindlessly scrolling, put your phone down and take five deep breaths.
• Make it fun—have a deal with your partner where, if they catch you scrolling, you owe them a compliment.
• If you have kids, ask them to help hold you accountable (they love keeping us in check!).

Breaking the scrolling habit is hard, but even small changes can make a huge difference in calming your mind.

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Tip 3: Breathe Work – The 3-Second Love Breath

This is my favorite anxiety trick, and I use it every single day. When I feel that familiar wave of worry creeping in—when my stomach feels hollow, and my chest tightens—I turn to my breath.

Breathwork is one of the most powerful tools for anxiety relief because it activates the parasympathetic nervous system, which helps the body shift from fight or flight mode into a state of calm. One simple but effective technique is the 3-Second Love Breath:

1. Inhale deeply for 3 seconds
2. Hold your breath for 3 seconds
3. Exhale slowly for 3 seconds

Now, here’s the twist—add the word “Love” to it:

• Breathe in love (1-2-3)
• Hold onto love (1-2-3)
• Let love out (1-2-3)

Repeat this for at least five deep breaths. This practice not only slows your heart rate and calms your nervous system, but it also infuses your thoughts with something positive rather than letting anxiety take the wheel.

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Final Thought

Anxiety may never fully go away, but that doesn’t mean it has to control you. By learning to befriend it, breaking habits that make it worse, and using simple techniques like breathwork, you can navigate anxious moments with more ease.

Next time anxiety shows up, remember: You are not powerless. You have tools. You have choices. And most importantly, you are safe. 💛