Some Techniques for Managing Anxiety

Anxiety has a way of sneaking into our lives like an uninvited guest—often showing up with a suitcase full of “what-ifs” and a playlist of worst-case scenarios. Whether it’s the pressure of parenting, work stress, or just trying to keep up with life’s pace, anxiety can feel overwhelming.

Coaching offers gentle, body-aware techniques that help you meet anxiety with curiosity rather than fear. Here are a few simple, effective tools you can use anytime.

1. Posture shifting

Our bodies tell stories. When we’re anxious, we often collapse inward—shoulders hunched, chest tight, breath shallow. This posture sends signals to the brain that we’re under threat, reinforcing the anxious loop.

Coaching technique:

Check your own posture when you are feeling anxious. Does the above resonate with you? If yes, try standing or sitting tall, feet grounded, spine lengthened, shoulders relaxed. Imagine a string gently lifting the crown of your head. Open your chest slightly and breathe deeply with your belly.

If you’re in a meeting or with your kids and can’t stand up dramatically, even a subtle shift—rolling your shoulders back, lifting your gaze—can make a difference.

Why it works:

This isn’t just about looking confident—it’s about feeling more stable. Research in somatic psychology shows that posture directly influences emotional states. A more open, grounded posture can help you feel more capable and calm.

2. Naming the feeling

Anxiety thrives in vagueness. When we don’t name what we’re feeling, it can grow into a fog that clouds everything. But when we label our emotions, we begin to reclaim control.

Coaching technique:

Pause and ask yourself:

• What am I feeling right now?

• Where do I feel it in my body?

• What might be triggering this?

Instead of saying “I’m overwhelmed,” try “I’m feeling anxious because I’m afraid I won’t meet expectations.” This clarity helps you respond with intention rather than react from fear. If you say it out loud, or share it with someone else, it can be even more powerful.

Why it works:

Studies in affect labeling (naming emotions) show that it reduces activity in the amygdala—the brain’s fear center—and increases activity in the prefrontal cortex, which helps with reasoning and decision-making.

3. Shake it out

Yes, you read that right—shaking. It might sound silly, but it’s one of the most effective ways to release built-up tension and reset your nervous system.

Coaching technique:

Find a private space. Stand with your feet hip-width apart. Start gently shaking your hands, then your arms, shoulders, legs—let your whole body move. You can bounce on your heels, wiggle your hips, even let out a sigh or sound.

Make it fun. Put on music. Laugh at yourself. The goal isn’t to look graceful—it’s to feel free.

Do this for 1–2 minutes. Then pause. Notice how you feel.

Why it works:

Shaking mimics the natural discharge of stress seen in animals after a threat. It helps release adrenaline and cortisol, and brings the body back to a regulated state. It’s used in trauma-informed practices and somatic coaching to help people reconnect with their bodies safely.

Anxiety doesn’t need to be battled—it needs to be understood. Coaching offers tools that are simple, body-based, and deeply effective. Whether it’s shifting your posture, naming your emotions, or shaking off the stress, these techniques help you meet anxiety with compassion and clarity.

So next time your mind starts racing, try one of these. Your body already knows how to come back to calm—you just have to listen.