Real-World Examples of Techniques for Managing Anxiety and Overwhelm

Everyday examples of techniques for managing anxiety and overwhelm

Let’s start with real life, not theory. Below are everyday examples of techniques for managing anxiety and overwhelm that people actually use at home, at work, and in public spaces.

Picture this: you’re staring at your inbox, your heart is pounding, and your brain feels like 37 tabs are open at once. Instead of pushing through on pure panic, you:

• Put both feet flat on the floor.
• Place a hand on your chest and one on your belly.
• Breathe in slowly through your nose for a count of four, hold for four, then exhale for six.
• Repeat for two minutes.

That’s not fancy. It’s a simple breathing technique. But it’s one of the best examples of techniques for managing anxiety and overwhelm because it directly signals your nervous system to slow down.

Here’s another real example: you’re spiraling about a work mistake. Instead of catastrophizing for an hour, you:

• Write down the thought: “I’m going to get fired.”
• Ask: “What’s the evidence for and against this?”
• Write one alternative thought: “I made a mistake, but people make mistakes at work. I can fix it and talk to my manager honestly.”

That’s a basic cognitive restructuring exercise, borrowed from cognitive behavioral therapy (CBT), and it’s a powerful example of how you can challenge anxious thinking instead of believing every thought that pops up.

We’ll unpack more examples like these, and you can mix and match to build your own anxiety toolkit.

Breathing and grounding: simple examples of techniques for managing anxiety and overwhelm

When your body is in fight‑or‑flight mode, your breath and your senses are your fastest way back to center. These examples of techniques for managing anxiety and overwhelm are especially useful in the moment, when you feel like you’re about to snap or shut down.

Example of a 4–6 calming breath you can use anywhere

This one is short enough to use in a meeting, on a bus, or in line at the store.

• Inhale through your nose for a slow count of four.
• Hold gently for a count of two.
• Exhale through your mouth for a count of six, like you’re slowly blowing out a candle.
• Repeat for 8–10 breaths.

Why it works: Longer exhales activate the parasympathetic nervous system—the body’s “rest and digest” mode. The National Institutes of Health has published research showing that slow, paced breathing can reduce anxiety and improve emotional regulation.

The 5–4–3–2–1 grounding method (with a real-life scenario)

Imagine you’re lying in bed and your brain is replaying every awkward thing you’ve ever said. You feel wired, not sleepy. Instead of doom‑scrolling, you try this sensory grounding exercise:

• Look around and name 5 things you can see (the lamp, the ceiling, a picture on the wall).
• Notice 4 things you can feel (the sheets, your hair on your neck, your feet against the mattress).
• Listen for 3 things you can hear (a fan, distant traffic, your own breathing).
• Identify 2 things you can smell (your pillow, a candle, or even “nothing” is okay).
• Finish with 1 thing you can taste (a sip of water, or just noticing the taste in your mouth).

This is one of the best examples of techniques for managing anxiety and overwhelm because it pulls your attention out of your head and into your body and environment.

Cold water reset for sudden overwhelm

You’re about to give a presentation, your heart is racing, and you feel like you might cry or bolt. You duck into the restroom and:

• Run cold water over your wrists for 30–60 seconds.
• Splash cool water on your face, especially around your eyes and cheeks.

This taps into what’s called the “dive reflex,” which can slow your heart rate and calm your system. It’s a quick, practical example of how physical techniques can interrupt a spike of anxiety.

Cognitive and mindset shifts: examples include reframing, limits, and self-talk

Sometimes anxiety isn’t just about the body; it’s about the stories we tell ourselves. Here are several examples of techniques for managing anxiety and overwhelm by working with your thoughts and boundaries.

Turning “what if” spirals into action steps

Say your brain is running a greatest hits playlist of worst‑case scenarios:

“What if I mess up this project?”
“What if my partner leaves?”
“What if I never get out of debt?”

Instead of letting the spiral run the show, you:

• Write down the top “what if” that’s bothering you.
• Ask: “Is there one small action I can take in the next 24 hours related to this?”
• If the fear is “What if I mess up this project?”, the action might be: “Schedule 15 minutes to review my work with a coworker.”

This doesn’t erase the anxiety, but it shifts you from helplessness to movement.

The “good enough” rule for perfectionistic anxiety

If you tend to obsess over every detail, try this example of a mindset technique:

• Before starting a task, define what “good enough” looks like. Maybe it’s: “This email needs to be clear and polite, not Pulitzer‑level writing.”
• Give yourself a time limit: “I’ll spend 15 minutes drafting, 5 minutes editing, then send it.”

This helps prevent perfectionism from turning into paralysis and overwhelm.

Reality‑checking catastrophic thoughts

Let’s say you send an email with a small typo and immediately think, “Everyone will think I’m incompetent.” Instead of letting that thought sit, you:

• Ask: “What would I say to a friend who made this mistake?”
• Consider: “How many times have I seen someone else make a typo and assumed they were terrible at their job?”

This is a simple example of CBT‑style thought challenging, a technique supported by decades of research and widely used in therapy. You can read more about CBT for anxiety from the Mayo Clinic.

Body-based and lifestyle examples of techniques for managing anxiety and overwhelm

Your nervous system doesn’t exist in a vacuum. Sleep, movement, food, and screens all play a role in how anxious or overwhelmed you feel day to day.

Movement snacks instead of “I need a full workout”

If you’re overwhelmed, the idea of a one‑hour workout can feel impossible. So instead, you:

• Walk around the block for 5–10 minutes between meetings.
• Do gentle stretches while your coffee brews.
• March in place or do a few squats while watching TV.

These “movement snacks” are small, realistic examples of techniques for managing anxiety and overwhelm because regular light activity can lower stress hormones and improve mood. The CDC notes that even moderate physical activity can help reduce symptoms of anxiety and depression.

The 2‑minute nervous system reset

You’re mid‑day, your brain is fried, and you’re bouncing between tabs. Instead of forcing yourself to keep grinding, you:

• Step away from screens for two minutes.
• Stand near a window or step outside if possible.
• Look at something far away (trees, buildings, the sky) to relax your eye muscles.
• Take a few slow breaths and roll your shoulders.

This micro‑break is an example of a technique that prevents overwhelm from snowballing into burnout.

Sleep boundaries in a 24/7 world

Anxiety loves late nights and glowing screens. A realistic example of setting a sleep boundary might look like:

• Plugging your phone in across the room an hour before bed.
• Switching from social media to a low‑stakes book or podcast.
• Using a simple mantra when your brain starts spinning in bed: “Not now, tomorrow me will think about this.”

According to NIH, sleep deprivation can worsen anxiety and mood. Protecting your sleep is one of the quieter but powerful examples of techniques for managing anxiety and overwhelm.

Digital and information overload: examples include limits, filters, and intentional breaks

In 2024–2025, anxiety and overwhelm often come with a screen attached. News alerts, group chats, doom‑scrolling—it adds up.

Notification triage

Instead of living at the mercy of every ping, you:

• Turn off non‑urgent push notifications (social media, shopping apps, random news alerts).
• Keep only truly important ones on (calls, messages from close family, maybe work if needed).
• Check everything else at set times, like twice a day.

This is a modern, tech-focused example of a technique for managing anxiety and overwhelm: you’re teaching your brain that it doesn’t have to react to every buzz.

Curating your feeds

If your social media or news feeds spike your anxiety, try:

• Muting or unfollowing accounts that constantly trigger fear, comparison, or outrage.
• Following accounts that share grounding, educational, or hopeful content.
• Setting a daily time limit on certain apps.

This isn’t sticking your head in the sand; it’s choosing not to marinate in constant stress.

The “offline hour” experiment

Pick one hour a day—maybe during dinner or right after work—where you:

• Put your phone in another room.
• Do something analog: cook, draw, journal, fold laundry, play with your pet.

Notice how your body feels when you’re not constantly “on call.” This simple practice is one of the best examples of techniques for managing anxiety and overwhelm in a hyperconnected world.

Connection and communication: real examples of emotional self-care

Anxiety loves isolation. It tells you, “You’re too much,” “No one gets it,” or “You’ll just bother people.” One of the most powerful examples of techniques for managing anxiety and overwhelm is reaching out anyway.

The honest text

You don’t have to write a novel. A realistic example:

“Hey, my anxiety is really loud today. Don’t need you to fix it, just wanted to say it out loud.”

Or:

“Feeling overwhelmed. Any chance you’re free for a quick call later, even 10 minutes?”

That tiny act of naming what you’re feeling can reduce shame and help your nervous system relax.

Setting small, clear boundaries

If your calendar is packed and you feel like you’re drowning, try:

• Saying, “I can’t do this week, but I’m free next Saturday,” instead of a vague “maybe.”
• Telling your manager, “I can do A and B by Friday, but not C unless we move something else.”

These are practical examples of techniques for managing anxiety and overwhelm through boundaries. You’re not being difficult; you’re being clear about your limits.

Support from professionals

If your anxiety is interfering with work, relationships, or daily life, reaching out to a mental health professional is a strong, proactive step. Therapies like CBT, acceptance and commitment therapy (ACT), and exposure-based approaches have solid evidence behind them. You can learn more about anxiety disorders and treatment options from NIMH.

Self-soothing and emotional regulation: gentle examples of techniques for managing anxiety and overwhelm

Not every tool has to be intense. Some of the best examples of techniques for managing anxiety and overwhelm are quiet, almost boring—and that’s the point.

The 10‑minute worry window

Instead of trying to “stop worrying” (which usually fails), you:

• Set a timer for 10 minutes.
• Let yourself write down every worry that’s on your mind.
• When the timer ends, you tell yourself, “Okay, I’ve given this time. I’ll come back to it during my next worry window if I need to.”

This creates a container for worry so it doesn’t leak into every minute of your day.

Comfort object, adult edition

Kids have stuffed animals and blankets. Adults are allowed to have comfort objects too, even if we don’t call them that.

Real-life examples include:

• A soft hoodie you wear when your anxiety spikes.
• A small stone or fidget toy you keep in your pocket and rub when you’re nervous.
• A specific tea you drink only when you’re overwhelmed, so your brain starts to associate it with calm.

These may sound small, but they’re real examples of techniques for managing anxiety and overwhelm by giving your body and brain familiar signals of safety.

Anchoring phrases

When your thoughts are racing, a short phrase you repeat can act like a mental handrail. Some people use:

• “I can handle this one step at a time.”
• “This feeling is uncomfortable, not dangerous.”
• “Right now, I am safe enough.”

Pairing these phrases with slow breaths can make them even more effective.

Building your personal toolkit

If you take nothing else from this, remember: there is no single magic fix, but there are many workable, realistic examples of techniques for managing anxiety and overwhelm. You don’t need to use all of them. You just need a few that fit your life, your body, and your schedule.

A simple way to start:

• Pick one grounding or breathing example from above to use during spikes of anxiety.
• Pick one lifestyle or digital habit to experiment with for a week.
• Pick one connection or self-soothing practice you’re willing to try.

Write them down somewhere you’ll see them—on your phone, on a sticky note, in a journal. When anxiety hits, you don’t want to rely on memory alone; you want a short list you can lean on.

And if your anxiety feels heavy, constant, or out of control, please know that support exists and you don’t have to “just deal with it” alone. Techniques like these can help, and so can therapy, medication, and social support. Reaching out is not a failure of willpower; it’s an act of care.

FAQ: real examples of techniques for managing anxiety and overwhelm

Q: What are some quick examples of techniques for managing anxiety and overwhelm at work?
A: Try a two‑minute breathing break between meetings, the 5–4–3–2–1 grounding method at your desk, a short walk around the building, or a “good enough” rule for emails so you don’t over-edit. You can also batch‑check messages instead of reacting to every notification.

Q: Can you give an example of a technique for managing anxiety in public places?
A: Yes. If you feel anxious in a store or on public transit, focus on physical anchors: feel your feet on the ground, hold onto a cart or handrail, and quietly practice 4–6 breathing. You can also pick one object in your environment (a sign, a building, a tree) and describe it in detail in your mind to redirect your focus.

Q: What are some of the best examples of techniques for managing anxiety and overwhelm before bed?
A: Helpful examples include a 10‑minute “brain dump” of worries onto paper, turning off bright screens 30–60 minutes before sleep, using a calming phrase like “Not now, tomorrow me will handle this,” and doing a short body scan where you gently tense and relax each muscle group.

Q: Are these techniques enough, or do I need professional help too?
A: These examples of techniques for managing anxiety and overwhelm can be very helpful, especially for mild to moderate anxiety or situational stress. If your anxiety is frequent, intense, or interfering with daily life, it’s wise to talk with a healthcare provider or therapist. They can help you explore options like CBT, medication, or other treatments. You can find more information about when to seek help from sources like the National Institute of Mental Health.

Q: How do I know which example of an anxiety technique is right for me?
A: Think of this as experimentation, not a test. Try one or two techniques for a week and notice: Do I feel even slightly more grounded? Is this realistic to use when I’m stressed? If something feels too complicated, shrink it. The “right” examples of techniques for managing anxiety and overwhelm are the ones you’ll actually use, not the ones that look perfect on paper.