5 Things to Do If You’re Anxious Right Now (From NYC Anxiety Therapists)
Written by: Lauren Larkin, LMHC
If you’re Googling therapy for anxiety in NYC, there’s a good chance you’re feeling overwhelmed in this exact moment. Anxiety doesn’t always show up neatly—it can feel like racing thoughts, chest tightness, nausea, irritability, or the sense that something is about to go wrong.
While therapy for anxiety in New York can help address the root causes long-term, there are also things you can do right now to help your nervous system settle. Below are five therapist-recommended steps that can help reduce anxiety in the moment—especially for people navigating the intensity of life in NYC.
1. Slow Your Body Down Before You Try to “Calm Your Mind”
When anxiety spikes, your nervous system is in fight-or-flight. Trying to “think your way out” of anxiety often makes it worse.
Instead, start with the body.
Try this:
Put your feet flat on the ground
Inhale through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat for 1–2 minutes
This signals safety to your nervous system and is a technique often taught in anxiety therapy in NYC, especially in CBT and trauma-informed treatment.
2. Name What’s Happening (Without Judging It)
Anxiety feeds on confusion and self-criticism. Simply naming the experience can reduce its intensity.
Try saying (out loud or internally):
“This is anxiety.”
“My nervous system is activated.”
“I’m not in danger, even though my body feels like I am.”
Many anxiety therapists in NYC teach this skill to help clients reduce panic spirals and regain a sense of control.
3. Reduce Stimulation—Even Briefly
New York City is stimulating by default. When anxiety hits, your system may need less, not more.
If possible:
Step outside for fresh air
Put your phone on airplane mode for 10 minutes
Dim the lights
Sit somewhere quiet or familiar
This isn’t avoidance—it’s regulation. NYC therapy for anxiety often includes learning when to intentionally lower sensory input so your system can reset.
4. Bring Attention to Something Concrete and Neutral
Anxiety pulls attention into the future (“What if?”). Grounding brings you back to the present.
Try the 5-4-3-2-1 exercise:
Name 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This is a staple technique used in therapy for anxiety in New York, particularly for panic, dissociation, and trauma-related anxiety.
5. Remind Yourself That You Don’t Have to Handle This Alone
If anxiety feels frequent, intense, or hard to manage on your own, that’s not a failure—it’s a signal.
Working with an anxiety therapist in NYC can help you:
Understand why your anxiety shows up the way it does
Learn tools that actually work for your nervous system
Address underlying stress, trauma, or burnout
Build long-term relief instead of short-term coping only
Therapy for anxiety in NYC isn’t about “fixing” you—it’s about helping your system feel safer and more supported.
When to Consider Therapy for Anxiety in NYC
You might benefit from anxiety therapy if:
Anxiety interferes with work, relationships, or sleep
You feel constantly on edge or overwhelmed
Panic attacks or intrusive thoughts are recurring
Coping tools stop working
You’re exhausted from managing it alone
Support exists—and effective anxiety treatment is available right here in New York.
Looking for Therapy for Anxiety in NYC?
If you’re searching for therapy for anxiety in NYC, working with a therapist who specializes in anxiety can make a meaningful difference. The right therapeutic relationship can help you move beyond survival mode and toward lasting relief.
In Need of Support?
At LEL Therapy, we believe your darkest chapter can lead to your brightest one. Whether you’re navigating an eating disorder, trauma, relationship struggles, anxiety or general mental health concerns, we’re here to support you every step of the way.
You don’t have to do it alone!