Anxiety & worry

What's happening

Anxiety often shows up as a constant sense of dread, 'what if' thinking, or physical tension. Your nervous system is trying to protect you — but sometimes it stays switched on longer than needed.

Things that can help right now

• 1

  Breathe out longer than you breathe in

  Try breathing in for 4 counts and out for 6–8 counts. A longer exhale activates your body's calm response. Do this for 2 minutes and notice the difference.

• 2

  Name the worry specifically

  Instead of "I'm anxious about everything," try writing: "I'm worried that [specific thing] will happen." Naming it precisely makes it smaller and easier to deal with.

• 3

  Step away from your phone

  News, social media, and notifications can quietly feed anxiety. Give yourself 30–60 minutes without checking anything. Notice how your body feels after.

• 4

  Move your body gently

  A 10-minute walk, stretching, or even shaking out your hands and shoulders releases the physical tension anxiety creates. You don't need a workout — just movement.

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