Let’s be real—life as a busy woman between the ages of 30 and 40 can sometimes feel like juggling a hundred different things at once. From work deadlines to family responsibilities, anxiety has a sneaky way of creeping in. At Evolution Wellness in Wilmington, NC, we understand how stress and anxiety can impact your daily life. That’s why we’re sharing five practical, easy-to-implement strategies to help you keep anxiety in check.
1. Practice Mindful Breathing (Take 5 Minutes!)
When you feel anxiety building up, it’s tempting to push through, but that often 
leads to more stress. Instead, pause for five minutes and focus on your breathing. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. This simple act of mindful breathing helps calm your nervous system, slowing your heart rate and clearing your mind.
Why it works: Mindful breathing activates the body’s relaxation response, reducing cortisol (the stress hormone) and giving you a moment to reset. This is perfect for when you’re at work, waiting for a meeting, or juggling tasks at home.
2. Set Boundaries (And Stick to Them!)
Ever feel like you’re saying “yes” to everyone and everything? If so, it’s time to start setting boundaries. Whether it’s turning off work emails after 6 PM or saying no to an extra project, boundaries are essential for managing anxiety. Give yourself permission to protect your time and energy.
Pro tip: Start small by identifying one area where you need to enforce a boundary. It could be as simple as not answering non-urgent texts while having dinner with your family.
3. Move Your Body (Even for 10 Minutes)
Physical movement is one of the best ways to release built-up anxiety. You don’t need a 90-minute gym session either—just a 10-minute walk, some light stretching, or a quick yoga session can work wonders.
Why it works: Exercise releases endorphins, the body’s natural mood boosters, while also helping to regulate stress hormones. Plus, moving your body breaks the cycle of overthinking and helps you reconnect with the present moment.
4. Create a “Brain Dump” Journal
When anxiety strikes, our minds tend to spiral with all the things we need to do, 
say, or fix. Instead of letting those thoughts take over, try creating a “brain dump” journal. Spend 5-10 minutes writing down everything that’s on your mind, without judgment or editing.
Pro tip: Once it’s all down on paper, prioritize the list and tackle the high-priority items first. This not only helps clear mental clutter but gives you a tangible plan of action.
5. Find Your “Non-Negotiable” Self-Care Ritual
Self-care isn’t just bubble baths and facials (although those are great too!). Find something that nourishes your soul and make it a non-negotiable part of your routine. Whether it’s reading for 10 minutes before bed, having a cup of tea in the morning, or scheduling a monthly massage, these little moments of self-care add up.
Why it works: Regular self-care reduces anxiety by helping you recharge mentally and emotionally. Make it a priority—after all, you can’t pour from an empty cup!
Conclusion
Anxiety doesn’t have to run your life, even when you’re balancing a full plate. By incorporating these five strategies into your daily routine, you can start to reclaim peace of mind and tackle whatever life throws your way—like the boss you are! At Evolution Wellness in Wilmington, NC, we’re here to support you with personalized counseling services designed to fit your busy lifestyle.
Looking for more personalized help managing anxiety?
To start your therapy journey with Evolution Wellness, follow these simple steps:
- Contact our Wilmington, NC-based counseling center
- Get matched with one of our skilled therapists.
- Start addressing the health effects of social media!
Other Services Offered With Evolution Wellness
Our team is here to support you with in-person and online mental health services. We are happy to also offer grief counseling, EMDR, anxiety treatment, disordered eating, CBT, substance abuse, trauma, depression, and Covid counseling. We are also happy to offer therapy for a variety of issues including LGBTQIA+ issues, women’s issues, men’s issues, therapy for vicarious trauma, and therapy for military families. Our trained clinicians know that family concerns can require unique care, so we are happy to also offer couples therapy, family therapy, divorce counseling, and sex therapy, in addition to therapy for young adults and teens.