Have you ever felt like your mind is a city full of traffic and nonstop notifications? Me too. In 2025, anxiety can feel like that exhaustion after a whole day in front of a screen, when well-being seems far away.
Today I want to share that there are real, human techniques to control anxiety that help us return to calm. Science and lived experience show that by reconnecting with breathing and mindfulness, it’s possible to transform mental health.
Breathe with me and discover 7 powerful tools to feel better every day.
What is anxiety and why is it increasing in 2025?
Sometimes I feel that anxiety is like being trapped in a mental traffic jam. Thoughts come and go like cars without traffic lights, and my chest fills with that invisible pressure. Has that happened to you? I live it every day, and I know many of us are looking for techniques to control anxiety that truly work.
In 2025, anxiety seems to grow at the speed of notifications. Technology connects us, but it also demands that we’re always available. Hyperconnectivity, global uncertainty, and constant changes at work create an environment where stress is part of the landscape. All of this makes anxiety more common and, at times, more intense.
The numbers confirm it: according to the WHO, anxiety cases have increased by 25% since the pandemic. It’s not just a cold data point. I feel it when, after hours of video calls, my mind is tired and my heart is racing. Or when social media won’t let me rest, even if I close my eyes.
Anxiety affects both body and mind. It can steal your sleep, make you feel irritable, or take away your focus. Sometimes insomnia and fatigue become travel companions. Other times, the mind won’t stop running, even when the body has already asked for a break.
It’s important to differentiate between normal anxiety and an anxiety disorder. We all feel nervous in the face of change or a challenge, but when anxiety becomes constant and affects your daily life, it’s time to pay attention. Recognizing it is the first step toward seeking techniques to control anxiety and beginning to heal.
Accepting that we feel anxiety doesn’t make us weak. It makes us human and opens the door to new ways of caring for ourselves. If you want to go deeper into strategies and techniques to control anxiety, I invite you to explore this article on Techniques for Anxiety, where we share resources and exercises that can help you find calm.
Breathe with me. Anxiety doesn’t have the final word. There’s always a path back to well-being.
Conscious breathing: The art of pausing
Sometimes I feel that anxiety in these times is like being stuck in city traffic, surrounded by horns, notifications, and thoughts that won’t stop moving. I’ve lived it, and I know how overwhelming it can feel. That’s why, among all the techniques to control anxiety, conscious breathing is my refuge. It’s the one tool we always carry with us, ready to use no matter where you are.
Deep breathing isn’t just a nice phrase; it’s pure science. When you inhale slowly and exhale even more slowly, your body sends calming signals through the parasympathetic nervous system. That helps lower heart rate, reduces cortisol—the stress hormone—and clears the mind, as if opening a window after hours in a closed room. A recent study showed that just five minutes of conscious breathing can lower cortisol by up to 20%. If you’re interested in the evidence, I recommend this analysis on the effectiveness of conscious breathing for anxiety.
In my day-to-day life, I apply techniques to control anxiety such as box breathing or resonant breathing. When the inner traffic gets heavy or before a difficult meeting, I pause and breathe with myself. The benefits are felt instantly:
- Calms the mind and body
- Improves mental clarity and decision-making
- Allows you to manage emotions without reacting immediately
You don’t need to be an expert or meditate for hours. It’s enough to close your eyes, inhale deeply, and release the air slowly. If you’re looking for an authentic partner to practice techniques to control anxiety, Pausa is here for you. Breathe with me, give yourself that moment, and let your well-being start with something as simple and powerful as your breath.
7 Powerful Techniques to Control Anxiety in 2025
Living with anxiety is like being in a mental traffic jam where thoughts don’t stop and notifications surround you like horns. I understand that feeling because I’ve lived it. But I also know there are techniques to control anxiety that can transform your days. Today I’m sharing seven real, human, and science-backed paths to reclaim your calm and mental health.
1. Deep, conscious breathing
Breathing is my refuge when I feel the world moving too fast. It’s the first of the techniques to control anxiety because it’s immediate, simple, and always available. Inhaling slowly and exhaling even more slowly is like opening a window and letting fresh air in.
An exercise I often recommend is the 4-7-8 breathing technique: inhale counting to 4, hold for 7 seconds, and exhale for 8. Another option is box breathing: inhale, hold, exhale, and wait—each phase for 4 seconds.
Science backs these methods. Harvard has highlighted that conscious breathing reduces heart rate and cortisol levels, the stress hormone. Just five minutes can make a difference.
Do you want a guide? In Exercises to calm anxiety you’ll find simple practices to get started. I use breathing before bed, after an argument, or when traffic becomes unbearable. Breathe with me and feel how anxiety slowly eases.
2. Mindfulness and present-moment attention
The second of the techniques to control anxiety is mindfulness, or present-moment attention. It’s about being here and now without judging your thoughts. It sounds simple, but it changes how your mind reacts to stress.
You can start with a body scan: close your eyes and mentally move through your body, noticing each sensation without trying to change anything. Or simply observe the sounds around you, the aroma of your coffee, or the texture of water on your hands.
Eight weeks of mindfulness can reduce anxiety symptoms by up to 60%. I know because I’ve lived it: rumination decreases and focus improves. You don’t need complicated apps—just a few minutes a day, in silence, with yourself.
The key is to return to the present each time your mind wanders. If you want to explore more, you’ll find guided meditations and mindfulness exercises in Pausa. Feel how your mental well-being strengthens with each moment of presence.
3. Mindful movement: gentle yoga and stretching
Moving your body is another of the techniques to control anxiety I recommend. You don’t need to be flexible or an expert. It’s enough to stretch when you wake up, do gentle yoga, or simply walk slowly around your home.
Movement releases accumulated tension and helps the body let go of stress. Studies show that 30 minutes of yoga significantly reduces anxiety levels.
I usually stretch after hours in front of the screen. I feel my body relax and my mind find space. You can also dance at home or go for a slow walk. The important thing is to move with attention and kindness toward yourself.
4. Limiting exposure to news and social media
In 2025, information overload is one of the biggest anxiety triggers. That’s why limiting social networks and news is one of the most effective—and most forgotten—techniques to control anxiety.
I propose setting fixed times to check your phone and having social-free days. Turn off notifications and keep your phone out of the bedroom at night. Seventy percent of young people report more anxiety after browsing social media.
By reducing external noise, you’ll have more time for yourself and less unnecessary comparison. It’s like closing the window to traffic and listening to your own voice. Breathe, disconnect, and notice how stress decreases.
5. Self-care routines and real rest
Sleeping well, eating mindfully, and taking real breaks are techniques to control anxiety we often overlook. The body needs to recharge for the mind to function better.
Create a nighttime ritual: turn off screens, drink a tea, read a book. Sleeping 7–8 hours reduces anxiety symptoms by 30%. During the day, take micro-pauses. Stand up, breathe, stretch.
Self-care isn’t selfish—it’s an act of self-love. When you truly care for yourself, your well-being shows in your energy and mental health. Remember, your body and mind are your home. Treat them with kindness.
6. Expressing emotions and asking for help
Don’t keep everything inside. Writing, talking, or drawing are techniques to control anxiety that lighten the inner load. I often write in a journal when I can’t find the words to speak.
Sharing with friends, seeking therapy, or joining a support group can make a difference. People who express their emotions experience fewer anxiety crises.
If you need help, don’t hesitate to look for resources: helplines, online communities, or mental health professionals. Releasing emotional weight is like emptying a backpack full of stones. You don’t have to carry it alone.
7. Gratitude practices and positive focus
The last of the techniques to control anxiety I’m sharing today is practicing gratitude. Write down three good things each day, no matter how small. This practice reinforces well-being circuits in the brain.
Appreciating small details—from a message to the morning sun—transforms your perception. Grateful people report 23% fewer anxiety symptoms.
Start today. Write what you’re grateful for, say it out loud, or share it with someone. You’ll notice your resilience grow and anxiety lose strength. Gratitude is like turning on a light in the middle of mental traffic.
Breathe with me. Try some of these techniques to control anxiety. You’re not alone on this path. If you need support, Pausa is here to accompany you—with exercises, community, and space for your calm. Take the first step: breathe, feel, and choose your well-being.
How to choose and sustain your favorite techniques
Sometimes finding the techniques to control anxiety is like looking for the best route in a city full of traffic. Everyone has their own path, rhythm, and shortcuts. I’ve felt that fatigue from trying everything and not knowing where to start. That’s why the first step is to listen to your body and mind, and recognize what you truly need in this moment.
There’s no magic formula. What helps one person may not work the same for another. So I invite you to try, to fail, and to try again—without demanding perfection. Consistency is like tuning an instrument: little by little, with gentleness and patience, your well-being is built. If one day a technique doesn’t work for you, that’s okay. The next day you might discover that breathing deeply or writing your emotions changes your day.
Combine different techniques to control anxiety. For example, you can start with a deep breathing exercise like 4-7-8 breathing for relaxation, and then write down three things you’re grateful for. Or go for a walk while practicing mindfulness. It’s not about doing it perfectly, but about creating a small space of calm amid the noise.
At Pausa, I’m also learning and experimenting. It helps me remember that each breath is an opportunity to return to myself, to choose again. Breathe with me, allow yourself to adjust your routines, and celebrate each small step forward. Your well-being is unique and deserves time, compassion, and curiosity.
Resources and communities to accompany you along the way
Anxiety can feel like being lost in a sea of thoughts, but no one has to navigate it alone. Sometimes it’s enough to reach out and discover that there’s a support network waiting—ready to hold us when fatigue and stress pile up.
There are safe and free resources: from friends who listen without judgment to online communities that share techniques to control anxiety. You can also find support groups, mental health professionals, and trustworthy apps like Pausa—your companion to breathe and feel calm. You can even explore other recommended digital tools in Mindfulness and present-moment attention, where you’ll discover spaces to practice and share well-being.
Don’t isolate yourself. Breathe with me. Take a step, even a small one, toward your own rhythm of well-being. We all deserve company and light along the way.
After exploring these 7 science-backed techniques to manage anxiety in 2025, you know that the first step is to create small moments of pause throughout your day. Conscious breathing is far more powerful than we usually imagine and, with the right support,