Anxiety is something I know deeply. Not just the kind that shows up before a big presentation, but the kind that lingers, weighs heavy, and sometimes brings everything in life to a halt.

If you’ve ever struggled with anxiety, you know it doesn’t always look the same for everyone. In fact, some of the most high-performing, confident-looking people you see might be battling it silently every single day. I know that because I’m one of them.

The past month alone, my anxiety has been worse than ever before. There have been days when it’s forced me to slow down, when I couldn’t just push through like I wanted to. And even though I’ve learned strategies to manage it, over the last few years I’ve also had to seek help.

For so long I told myself I didn’t really have anxiety. I just needed to quit worrying. I needed to pray more. I clearly wasn’t trusting God. I was overreacting. Boy was I wrong.

Medication and therapy have been game changers for me, and I’ll never shy away from saying that. If you’re in that place where nothing seems to help, please know you’re not alone. Reaching out for professional help doesn’t make you weak. It makes you brave.

That said, here are three simple things I’ve leaned on to help manage my anxiety. They aren’t magic fixes, but they’ve helped me steady my breathing and quiet the noise on some of my hardest days.

1. Breathe with Intention

When anxiety hits, my chest feels tight, like I can’t catch a full breath. Something as simple as pausing and focusing on my breathing makes a difference. I use the “4-7-8” method: inhale for 4 seconds, hold for 7, and exhale for 8. It’s not complicated, but it helps reset my body when my brain is spinning.

2. Move Your Body

I’ll be honest, when anxiety is at its worst, I don’t feel like doing anything. When I was first diagnosed with severe anxiety, my doctor told me that most people, when getting a diagnosis, want to just right to medicine.

But he shared that what research shows, when it comes to anxiety and depression, is that medicine cannot be the sole fix. Physical activity must also be a part of your daily ritual. (And many times, getting a therapist is necessary as well to get lasting results.)

I quickly learned that moving my body, even for ten minutes, shifts something inside me. Sometimes that’s going for a quick walk around the block. Sometimes it’s doing stretches in my office. It doesn’t take much, but it reminds my brain that I’m not stuck.

3. Write It Down or Speak It Out

My thoughts often feel like a tangled knot. Writing them down, without judgment or worrying if it makes sense, helps untangle them. On paper, those worries don’t feel quite as powerful.

In therapy one week my therapist also shared with me that many of the thoughts that hold us hostage, only do so because we don’t speak them out loud. There have been many times I’ve just spoken out loud what my head was saying, and realized how untrue it was. Releasing it from the confines of my head often gives me much needed freedom.

Anxiety is tricky. It’s not always visible, and it doesn’t always respond to quick fixes. But you don’t have to fight it alone. These three practices may help you in the moment, but if you find yourself still stuck, don’t be afraid to talk with a therapist or explore medication. Both have made a tremendous impact in my journey.

If you’re walking through anxiety right now, I want you to know this: you are not alone. Even when it feels heavy. Even when it slows you down. Even when it feels like no one else understands. You’re not alone, and your story is still being written.