5 Calming Strategies for Managing Anxiety - Simple Practices to Try
Recently, I had a difficult dental appointment - and if you’ve been following this blog for a while, you know that the dentist is a really challenging place for me because of my chronic TMJ pain.
The anxiety that comes up before and during dental visits is pretty typical for me at this point. And no amount of positive thinking can shift it.
taking a breath at the end of a dental appointment - headphones not pictured
This got me thinking about how anxiety is sometimes just inevitable. Whether it’s sitting in a dentist’s chair, presenting at a big work meeting, or walking into a crowded family holiday gathering, anxiety will show up - and that’s normal.
As a creative arts therapist in Midtown Manhattan specializing in anxiety, I often tell my clients that the goal of therapy isn’t to completely eliminate anxiety. This usually surprises them. After 15 years as a therapist (and longer than that as a fellow anxious human), I can honestly say I still haven’t figured out how to “get rid of” anxiety.
Because anxiety is natural. It’s your nervous system doing exactly what it’s designed to do. The goal isn’t to erase it, but to learn how to soothe your anxiety rather than shame or criticize yourself for feeling it.
Why Anxiety Happens and Why It’s Normal
Anxiety is a natural response to situations that feel threatening or uncomfortable. It’s not a flaw - it’s your body’s way of trying to keep you safe.
The goal isn’t to never feel anxious, but to develop skills to manage and soothe anxiety when it shows up. Whether you’re experiencing dental anxiety or feeling stressed about work, understanding that anxiety is normal is the first step.
using soft objects to cope with anxiety can be helpful - see step 2 for more
5 Steps to Soothing Anxiety in Daily Life
Gentle Self-Talk
Instead of telling myself to “just calm down”, I focus on affirmations like, “Your anxiety makes sense” or “You’ve done hard things before.”
Gentle self-talk is a key tool for managing anxiety, whether it’s dental anxiety, public speaking stress, or everyday life challenges.
2. Comfort During Anxiety-Inducing Situations
I’ve developed a habit of looping a familiar, soothing song on my earbuds before even getting out of the car for my appointment. The music stays on until I’m done. Lately, it’s been Okan Bale by Angelique Kidjo, though I mix it up depending on the day.
For many of my anxiety therapy clients, comfort strategies like music, holding a small soft object, or simple breathing exercises can help make anxiety more manageable in the moment.
3. Movement After Anxiety
Anxiety needs movement, not stillness. After my dentist appointments, I might cry, sing, walk, or shake out my hands. Last night, I blasted Allison Russell on my drive home and sang full-voice until I felt more connected to my breath and body and the knot in my chest loosened.
Whether it’s post-dental stress or everyday anxiety triggers, movement helps regulate the nervous system and release tension.
4. Comfort After the Stressful Moment
I’ve found comfort in small rituals after anxious moments: soft blankets, favorite shows, delicious treats, or picking up Thai food after a dental visit. I make sure my calendar is clear so I can fully relax and decompress. I snuggle with my dog (otherwise known as my 80 lb weighted blanket).
In my NYC anxiety therapy sessions, creating these post-anxiety routines is a simple but powerful tool to help your body and mind reset.
5. Reflection and Planning for Next Time
Post-dental appointment reflection is key for me. Maybe I rushed to get there and my shoulders felt tight, or perhaps a soft, cozy shirt would have been helpful. Reflection isn’t about self-criticism - it’s about planning for next time, because if I know anything about anxiety, it’s that there will always be a next time.
For those seeking online anxiety therapy in New York, this step helps clients notice patterns, refine coping strategies, and build confidence in managing anxiety over time.
Final Thoughts: Anxiety is Normal, Soothing it is Empowering
Managing anxiety isn’t about perfection - it’s about practice. Anxiety is part of life, but learning to comfort, move, and reflect gives you the skills to handle it with more grace and less self-criticism.
If you’re looking for a Midtown Manhattan therapist specializing in anxiety, creative arts therapy can provide a safe space to explore your feelings and build coping strategies that truly work. I also offer online therapy for anxiety for people located anywhere in New York State.
If you’re interested in working together, you can learn more about me and schedule your free intro call for therapy.
About the Author
Maya is a creative arts therapist in Midtown Manhattan NYC and online across New York State. She deeply enjoys helping people with anxiety learn coping strategies that actually help, while understanding and healing the deeper roots of their anxiety.
As a long-time anxious human herself, Maya understands that anxiety needs a holistic, nervous system-based approach (not just positive thoughts) and that self-criticism won’t actually help (though it’s tempting!).
If you’re interested in working with Maya, you can learn more here or schedule your free intro call for therapy.
You don’t have to stay stuck - it’s time to reclaim your rhythm.