Just about everyone deals with anxiety at one time or another, and learning how to effectively manage our anxiety can make the difference between staying stuck in unsatisfying habits and finding the resources to move forward into the lives we dream about.

There are many ways to manage anxiety, and depending on the situation sometimes it's beneficial to get some support from a friend or even a therapist. Other times, learning to cultivate more internal calm and comfort can help us discover the courage to take that next, meaningful step. These 3 simple techniques can help you find your way out of the grip of anxiety, and back to a stable, centered place where you can thrive!

#1 - Take a Brain Break: Come Back to your Body

Often, anxiety is maintained by repetitive, negative thoughts. We get overwhelmed by the chaotic voices in our heads, and find ourselves stuck, not knowing what to do.

When our awareness is preoccupied with these kinds of thoughts, we can't see what's really there. It's almost like wearing glasses with stickers all over the insides of lenses: you miss out on what's right in front of you, and it's difficult to see the next step.

One simple way to get out of the cycle of repetitive thoughts is by shifting the focus of your attention to your body. Our bodies (unlike our minds) never leave the present moment, and as such they always offer a doorway back to the here and now.

An exercise that takes advantage of this is called the "Body Scan". It's a form of mindfulness meditation where your focus is directed toward the sensations within your body. Using the body scan meditation to shift your focus away from "thinking" and onto "sensing" can begin to help you to get out of repetitive, negative thought processes for long enough to gain some perspective.

A great way to learn this exercise is to do it as a guided meditation. Check it out here, where you can download it or listen to it online for free.

#2 - Manage Stress with Stretching: The 5 Tibetan Rites

Often, stress and anxiety become trapped in our bodies as physical tension. Some common places where this tension tends to accumulate are the neck, shoulders, chest, diaphragm, and hips. One exercise system that I have found to be invaluable in opening these areas and clearing the physical roots of anxiousness from my body is the 5 Tibetan Rites.

There are many places online to learn about this system of exercises, including this page, which does a wonderful job of presenting the 5 rites clearly, and without a lot of extra fluff. A couple of years ago, Dr. Oz even shared them on his show, and posted a great video version of the instructions.

Like anything else, there is no substitute for learning them from a teacher who can share the experience gained through practice over time. I've been doing these exercises for almost 10 years now, with the specific focus on how they can be used to support the release of anxiousness and depression, and if you live in or near Los Angeles, I'd love to share them with you! Either way, if you choose to practice these exercises, here are some secrets I've discovered that help can make them more effective for you:

Don't strain yourself. This is hugely important. If you fight against your body, it is counterproductive. It's helpful to think of gently expanding or lengthening your body, rather than pushing into a stretch.
Focus on the 3 main junctions of the body: The lower neck/upper chest, the lower ribs/diaphragm, and the pelvis/hips. These are major areas where stress and tension accumulate.
As you do these exercises, sometimes the muscles may begin to shake. This doesn't happen every time, but shaking can be one way our bodies release chronic tension.
Finally, as you breathe out, making some sound to express the feelings in your body can help to release tension. Go ahead and make some noise!

#3 - Get some Fresh Air

Get outside! Take a hike! Nature speaks simply and directly to those who are willing to listen. Here's an exercise in listening to nature that can help refocus the mind and calm the body:

Find an area with flowing water. It can be a river, a waterfall, or the ocean washing up against the beach. If it's water and it's moving, that's where you want to be. In a pinch, you can even use one of those desk-top water fountains.
Close your eyes, and find the ground underneath you. Feel the contact with the earth supporting your body, and let go as much as possible, allowing it to hold you.
Let your mind rest with the sounds of the water, allowing them to wash over you. Thoughts may come into your awareness - do your best to let them float by in the background, almost like a dream. When you notice you've lost the sound of the water, refocus there. Come back as many times as you need to.