“I’m just anxious.” As a society, we’ve begun to normalize anxiety. But in reality, anxiety is not a state you should be battling every single day.
Anxiety is a persistent state of worry, even when there’s no immediate threat. Over time, we’ve blurred the lines between anxiety and stress, often using the terms interchangeably. But they are not the same.
Stress is a response to something specific.
It’s what we feel when there are too many demands, too many responsibilities, and too many things on our plate at once. Stress shows up when tasks pile up. Anxiety, on the other hand, tends to linger.
Stress appears. Anxiety hovers.
If your nervous system is saying, “There may be danger ahead—stay alert,” that is anxiety speaking. If your nervous system is saying, “Wow, I have a lot going on right now,” that is stress. Both are powerful experiences, and both can create physical effects in the body.
Prolonged, unmanaged stress can lead to illness, this is often your body forcing you to slow down. High levels of anxiety can make you feel like you’re going to be sick: nausea, diarrhea, a racing heart, shortness of breath. This is your body reacting to perceived threat, even if that threat isn’t immediate or real.
Stress and anxiety can both become debilitating if they’re ignored or normalized. Statements like “I’m okay, I’m just anxious” often signal the opposite. Anxiety is not something to push through, it’s something to listen to.
So what can you do when anxious thoughts or overwhelming schedules take over? Sometimes it can feel like there’s no way around it, like this is just something you have to live with.
That’s not true. Let’s begin.
How to Manage Anxiety
When anxiety rises, your nervous system is asking for regulation. Your body needs to feel safe again. And while that may sound overwhelming, there are tools that help.
Breathing
Breathing is the fastest way to communicate with your nervous system.
Try this:
- Inhale through your nose for 4
- Exhale slowly through your mouth for 6
- Repeat for 2–5 minutes
Longer exhales signal to your body that you are no longer in danger.
Grounding
Anxiety pulls you into your thoughts and can make you feel out of control. Grounding brings you back into the present moment and reminds your body that you are safe right now.
Try one of these:
- Press your feet firmly into the floor and notice the pressure
- Name 5 things you see, 4 things you feel, 3 things you hear
- Hold something cold or textured (a stone, a mug, ice)
Grounding helps your brain reconnect with the here and now.
Gentle Movement
Stillness isn’t always calming for an anxious nervous system. In fact, it can sometimes increase anxiety by giving your mind more space to spiral.
If movement feels accessible, try:
- Walking
- Gentle rocking
- Stretching
- Yoga or slow Pilates
- Swaying to music
Rhythmic, predictable movement helps your body settle and feel supported.
Lower Stimulation
Most of us live in a state of constant overstimulation. When anxiety is present, your nervous system is already overloaded.
Reducing stimulation can help restore balance.
Try reducing:
- Phone scrolling
- Loud noise
- Bright lights
- Multitasking
Try adding:
- Dim lighting
- Soft or quiet music
- Warm showers
- Cozy textures
A candle-lit shower followed by soft music and a warm blanket can do more for your nervous system than you might expect.
Reassure Yourself
It’s easy to dismiss anxiety or tell yourself you shouldn’t feel this way. Instead of resisting it, try reassuring your body.
Helpful statements:
- “I’m anxious right now, and I’m safe.”
- “This feeling will pass.”
- “My body is trying to protect me.”
Saying these out loud matters. Hearing your own voice speak safety can be incredibly regulating.
When Anxiety Keeps Returning
If anxiety feels chronic, it’s often because:
- Stress has been ongoing
- Emotions haven’t been processed
- Past experiences or trauma are stored in the body
This is where therapy and hypnotherapy can help your nervous system reset, rather than just cope.
Consistency matters. Small, supportive practices over time can create meaningful change. You are not broken. You are not weak. Your nervous system learned anxiety to survive, and it can learn safety again.
How to Manage Stress
Stress is different. While anxiety is rooted in fear and anticipation, stress comes from pressure and demand. Regulating stress isn’t about calming your body, it’s about helping it complete the stress response.
Complete the Stress Cycle
When you’re stressed, your body expects action.
Helpful ways to release stress:
- Brisk walking or light cardio
- Cleaning or organizing
- Shaking out your arms and legs
- Laughing or engaging socially
Movement tells your body, “We handled it.”
Reduce the Load
Stress is often a sign that too much is being asked of you.
Try asking:
- What actually needs to be done today?
- What can wait?
- What can be delegated or simplified?
The “three-task rule” can help:
- Choose three realistic priorities for the day
- Everything else is optional
Get It Out of Your Head
Stress thrives on mental clutter.
Helpful tools:
- Brain dumps
- Writing everything down
- Creating a “later” list
Once tasks are externalized, your nervous system can breathe again.
Build in Micro-Recovery
Stress regulation doesn’t require long breaks, just frequent ones.
Try:
- Stepping outside for two minutes
- Stretching between tasks
- Drinking water slowly
- Pausing between responsibilities
Interrupting stress prevents buildup.
Address Chronic Stress
If stress feels constant, it may be tied to:
- Over-functioning
- Weak or absent boundaries
- Caretaking roles
- Survival-mode habits
Support can help you restructure, not just endure.
Stress signals too much demand. Anxiety signals perceived danger. Both deserve care. Neither should be ignored. If you are looking for more guidance on managing your stress and anxiety, visit The Lighted Path LLC. We have licensed therapists ready to listen and help guide you through. You do not have to navigate this alone.