Have you ever felt that your mind is like a city full of traffic and notifications that never stop? Me too. In 2025, anxiety can feel like that exhaustion after an entire day in front of a screen, where well-being seems far away.
Today I want to share that there are techniques to control anxiety—real and human—that help us return to calm. Science and experience show us 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 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 this 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 also demands that we’re always available. Hyperconnectivity, global uncertainty, and constant job changes create an environment where stress is part of the landscape. All this makes anxiety more common and sometimes 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 statistic. I feel it when, after hours of video calls, I’m left with a tired mind and a racing heart—or when social networks won’t let me rest, even when I close my eyes.
Anxiety affects the body and the mind. It can rob you of sleep, make you feel irritable, or strip you of concentration. Sometimes it seems that insomnia and fatigue are travel companions; other times the mind won’t stop running, even when the body has already called for a halt.
It’s important to differentiate between normal anxiety and an anxiety disorder. We all feel nerves in the face of a change or challenge, but when anxiety becomes constant and affects your daily life, it’s time to pay attention. Recognizing it is the first step to looking for 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 last word. There’s always a way 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 only tool we always carry, ready to use no matter where you are.
Deep breathing isn’t just a pretty phrase—it’s pure science. When you inhale slowly and exhale even more slowly, your body sends signals of calm to the parasympathetic nervous system. That helps lower your 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 found 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 in anxiety.
In my day-to-day life, I apply techniques to control anxiety like box breathing or resonant breathing. When the inner traffic gets heavy or before a tough 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 handle 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 companion to practice techniques to control anxiety, Pausa is here for you. Breathe with me, give yourself that moment, and let your well-being begin with something as simple and powerful as your breath.
7 Powerful Techniques to Control Anxiety in 2025
Living with anxiety is like being stuck in a mental traffic jam where thoughts won’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, science-backed paths to regain your calm and mental health.
1. Deep, conscious breathing
Breathing is my refuge when the world feels 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 the window and letting fresh air in.
One exercise I highly recommend is 4-7-8 breathing: inhale counting to 4, hold for 7 seconds, and exhale for 8. Another option is box breathing: inhale, hold, exhale, and wait—each for 4 seconds.
Science supports these methods. Harvard has highlighted that conscious breathing reduces heart rate and cortisol levels—the stress hormone. Just five minutes can make a difference.
Need a guide? In Exercises to calm anxiety you’ll find simple practices to get started. I use breathing before sleep, after an argument, or when traffic becomes unbearable. Breathe with me and feel anxiety decrease little by little.
2. Mindfulness and present-moment attention
The second of the techniques to control anxiety is mindfulness—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 scan 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 in 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 drifts. If you want to explore more, in Pausa you’ll find guided meditations and mindfulness exercises. Feel how your mental well-being strengthens with every moment of presence.
3. Conscious movement: yoga and gentle stretches
Moving the body is another technique to control anxiety that I recommend. You don’t need to be flexible or an expert. It’s enough to stretch upon waking, 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 lowers anxiety levels.
I usually stretch after hours in front of a screen. I feel my body relax and my mind find space. You can also dance at home or take a slow walk. The important thing is to move with attention and kindness toward yourself.
4. Limit exposure to news and social media
In 2025, information overload is one of the biggest anxiety triggers. That’s why limiting social media and news is one of the most effective—and most forgotten—techniques to control anxiety.
I suggest setting specific times to check your phone and having social-media-free days. Turn off notifications and keep the 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 hearing 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 that we often overlook. The body needs to recharge for the mind to work better.
Create a nightly ritual: turn off screens, drink 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 kindly.
6. Express emotions and ask for help
Don’t bottle up what you feel. Writing, talking, or drawing are techniques to control anxiety that relieve internal weight. I usually 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 technique to control anxiety I’m sharing today is gratitude. Write down three good things each day—no matter how small. This practice strengthens 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 one 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 techniques to control anxiety is like looking for the best route in a traffic-filled city. Each person has their own path, rhythm, and shortcuts. I’ve felt that fatigue of trying everything and not knowing where to start. That’s why the first thing is to listen to your body and mind—recognize what you truly need right now.
There’s no magic formula. What helps one person might not work the same for another. So I invite you to try, fail, and try again—without demanding perfection. Consistency is like tuning an instrument: little by little, gently and patiently, your well-being is built. If a technique doesn’t work one day, that’s okay. The next day, you might find 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 three things you’re grateful for. Or go for a walk while practicing mindfulness. It’s not about doing it perfectly—it’s 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 a chance to return to myself and choose again. Breathe with me, allow yourself to adjust your routines, and celebrate every small step. Your well-being is unique and deserves time, compassion, and curiosity.
Resources and communities to accompany you on the journey
Anxiety can feel like getting lost in a sea of thoughts, but no one has to navigate it alone. Sometimes it’s enough to reach out and discover there’s a support network waiting—ready to hold us when fatigue and stress pile up.
There are safe, 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 reliable 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 find 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 on the path.
After exploring these 7 science-backed techniques to manage anxiety in 2025, you know 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 help, it can transform your mental well-being. If you want to easily incorporate these exercises into your routine and feel the support of a community that understands your challenges, I invite you to discover Pausa. You can start today breathing with greater calm and clarity—download the app for your device Download for iOS and take the next step toward your tranquility.