5 Effective Techniques to Reset and Overcome Anxiety at Home and Work

Anxiety can strike at any moment, whether you’re at work or at home. When it becomes overwhelming, it can cloud your thinking, drain your energy, and make even simple tasks feel impossible. Knowing how to reset your mind and body during these moments is essential to regain control and keep anxiety from taking over your life.

In this post, I’ll share why resetting is crucial when anxiety hits, how to recognize when anxiety is interfering with your work and home life, and five practical techniques you can use to calm yourself and move forward.

A peaceful workspace with natural elements to promote calm

Why It’s Important to Reset When Anxiety Is Overwhelming You

Anxiety triggers a fight-or-flight response in your body, flooding you with stress hormones like adrenaline and cortisol. This reaction is helpful in short bursts but harmful when it lingers. When anxiety overwhelms you, your focus narrows, your heart races, and your muscles tense. This state makes it hard to think clearly or make good decisions.

Resetting helps interrupt this cycle. It lowers your stress hormones, slows your breathing, and brings your attention back to the present moment. This pause gives your brain a chance to calm down and regain clarity. Without resetting, anxiety can spiral, leading to burnout, mistakes, and strained relationships.

Resetting is not about ignoring your feelings. It’s about managing them so they don’t control you. When you practice resetting regularly, you build resilience and improve your ability to handle stress in the long run.

3 Signs Your Anxiety Is Getting in the Way of Your Work Life

Anxiety can subtly affect your work performance before you even realize it. Here are three signs to watch for:

• Difficulty Concentrating

You find it hard to focus on tasks or follow through on projects. Your mind jumps from one worry to another, making it tough to complete work efficiently.

• Avoidance of Responsibilities

You delay or avoid tasks because they feel overwhelming. This might include skipping meetings, procrastinating on deadlines, or withdrawing from team interactions.

• Physical Symptoms at Work

You experience headaches, stomachaches, or muscle tension during work hours. These symptoms can be signs that anxiety is taking a toll on your body.

Recognizing these signs early helps you take action before anxiety impacts your career or professional relationships.

3 Signs Your Anxiety Is Getting in the Way of Your Home Life

Anxiety doesn’t stay at the office. It often follows you home and affects your personal life. Here are three signs anxiety is interfering with your home life:

• Restlessness and Irritability

You feel on edge or easily frustrated with family members or roommates. Small issues may trigger strong emotional reactions.

• Difficulty Relaxing

Even in your downtime, your mind races with worries. You struggle to enjoy hobbies, conversations, or quiet moments.

• Sleep Problems

Anxiety keeps you awake or causes restless sleep. Poor sleep worsens anxiety, creating a cycle that’s hard to break.

If you notice these signs, it’s time to prioritize resetting techniques that help you regain calm and balance at home.

A person sitting outside practicing deep breathing to reduce anxiety

5 Techniques to Reset When Your Anxiety Is Overwhelming You at Work or Home

Here are five effective techniques I use to reset when anxiety feels too much. You can try them anywhere, anytime.

1. Deep Breathing Exercises

Deep breathing slows your heart rate and signals your nervous system to relax. Try this simple method:

• Inhale slowly through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of six.

• Repeat for 3 to 5 minutes.

  
  

This technique helps clear your mind and reduces physical tension quickly.

2. Grounding with the 5-4-3-2-1 Method

Grounding brings your focus back to the present by engaging your senses. Here’s how:

• Name 5 things you can see around you.

• Name 4 things you can touch.

• Name 3 things you can hear.

• Name 2 things you can smell.

• Name 1 thing you can taste.

  
  

This exercise interrupts anxious thoughts and anchors you in the moment.

3. Take a Short Walk

Movement helps release built-up tension and improves mood. Even a 5-minute walk outside can:

• Lower stress hormones

• Increase oxygen flow to your brain

• Shift your focus away from worries

  
  

If you’re at work, step outside or walk down a hallway. At home, walk around your yard or neighborhood.

4. Use Positive Affirmations

Anxiety often feeds on negative self-talk. Replace those thoughts with positive affirmations like:

• “I am safe right now.”

• “This feeling will pass.”

• “I can handle this moment.”

  
  

Repeat these quietly or write them down to reinforce calm and confidence.

5. Practice Progressive Muscle Relaxation

This technique reduces muscle tension by tensing and then relaxing different muscle groups:

• Start with your feet, tense muscles for 5 seconds, then release.

• Move up through your legs, abdomen, arms, and face.

• Focus on the contrast between tension and relaxation.

  
  

This method helps your body physically release anxiety.

A cozy living room setting designed for relaxation and comfort

Resetting when anxiety feels overwhelming is a powerful way to take back control of your day. By recognizing the signs anxiety is affecting your work or home life, you can act before it causes bigger problems. The five techniques I shared are simple but effective tools you can use anytime to calm your mind and body.

Try incorporating these resets into your daily routine. Over time, you’ll build stronger habits that help you manage anxiety more easily. Remember, managing anxiety is a process, not a quick fix. Be patient with yourself and keep practicing these techniques to create a calmer, more balanced life.

If anxiety continues to interfere with your daily activities, consider reaching out to a mental health professional for additional support. Your well-being matters, and help is available.