Anxious but Thriving

If you looked at me from the outside, you’d think I had it together. I smiled in photos. I got good grades. I held a steady job. But inside, I was in a constant state of panic—like I was waiting for something bad to happen, even when everything seemed fine.

That’s anxiety. And for years, I didn’t even have a word for it.

I thought I was just “sensitive,” or “a worrier,” or that I needed to “toughen up.” That’s what I told myself every time my heart raced over a simple email. Or when I couldn’t sleep because I was replaying a conversation from three days ago. Or when my stomach hurt for no reason except I had to make a phone call.

The truth is, I wasn’t weak. I was anxious. And I didn’t need to push harder—I needed to heal.

The Turning Poin

After a panic attack at work that left me hiding in the bathroom, I finally admitted it: I needed help. A kind friend, who quietly said “Me too,” helped me take the first step—therapy.

There, I began to understand myself. And slowly, I built a toolbox of ways to manage anxiety when it showed up.

🧘‍♀️ The “5-4-3-2-1” Grounding Technique (with Examples)

1. When I feel overwhelmed or anxious, I pause and name:

5 things I see

– The trees outside my window

– My coffee mug on the desk

– A photo of someone I love

– The texture on the wall

– The shadow from the sunlight

4 things I can touch

– The fabric of my shirt

– The floor beneath my feet

– A pen in my hand

– The smooth surface of my phone

3 things I hear

– A car passing by

– The hum of the refrigerator

– My own breathing

2 things I can smell

– Lavender hand lotion

– The scent of my morning tea

1 thing I can taste

– A mint or piece of gum (or even just the taste of your own mouth if nothing’s handy)

It brings me back to the present moment.

2. Daily Movement

Even just a 10-minute walk outdoors helps calm my nervous system. I don’t need a workout—I just need motion.

3. Journaling My Thoughts

Writing down my worries helps separate what’s true from what’s fear. I often discover I’m imagining worst-case scenarios.

4. Digital Boundaries

I limit screen time when I’m feeling anxious—especially news, social media, and doom-scrolling. Peace is better than being “in the loop.”

5. Breathing Like It Matters

I do deep breathing when I feel anxiety rising:

Inhale 4 seconds

Hold 4 seconds

Exhale 6 seconds

Repeat 4–5 times

This slows down my heart and mind.

🌱 Thriving With Anxiety

I still have hard days. But I’ve learned that anxiety doesn’t make me broken—it just means my mind is trying to protect me, sometimes in the wrong way.

I don’t wait for anxiety to be “gone” before living fully. I show up, even when I’m scared. I try. I rest. I speak up. I set boundaries. That, to me, is what thriving looks like.

📝 My Weekly Mental Health Check-In

Want to try one yourself? Here's a simple template I use:

Question My Answer

How am I feeling right now—really? (e.g., overwhelmed, tense, hopeful)

What’s one thing that’s been weighing on me this week?

What helped me feel calm or grounded this week?

Did I sleep, eat, and move in ways that support me?

What do I need more of next week? (e.g., rest, connection, quiet)

Try filling it out every Sunday or Friday evening. It helps you check in with your emotions before they overflow.

💬 Your Turn:

What’s one thing you can do today that your anxious self will thank you for later?

A walk? A call to a friend? Five deep breaths?

Start there. You're already doing more than you think.