10 Steps to Become Less Anxious (Poster)

image Linda's 10 Steps to Become Less Anxious PDF

1. Breathe.

2. Breathe deeply.

3. Breathe in through your nose and breathe out through your mouth.

4. Breathe in for a count of four, hold for a count of four, and exhale for a count of four.

5.  Breathe when you’re not inclined to be self-aware.

6. Breathe when others are not self-aware.

7. Breathe before you say or do anything unkind.

8. Breathe before you say “Yes.”

9. Breathe before you say “No.”

10.  Keep breathing.


What did I miss?


Complete the sentence below and post to the comment section:


11. Breathe when __________________________ . <–Speak your mind!


Thanks to Brian Clark from copyblogger.com for the inspiration :).


PDF Poster: If you would like a copy of this PDF poster  to tape to the fridge, the office, or your forehead…<– click the link to download.

Thank you,


About Linda Esposito

Hi there! I'm an Anxiety Saboteur and the creator of the soon-to-be retired TalkTherapyBiz.com. If you want to join me on Wired for Happy click this link to subscribe for details.

24 Responses to "10 Steps to Become Less Anxious (Poster)"

  1. bensonNo Gravatar says:

    Nice poster that is now affixed to my home office bulletin board.

    “Breathe when you feel like holding your breath.”

    That’s about all I can come up with on election day.

    • Linda Esposito (@TalkTherapyBiz)No Gravatar says:

      Yay for the poster! May it bring you much calm and order each and every day :).

  2. Mary AnnNo Gravatar says:

    Breathe when you want to slow down your thoughts and center your body.

    Thanks for this reminder Linda. It’s easy to overlook the impact that such a common and universal body function is capable of.

  3. Linda Esposito (@TalkTherapyBiz)No Gravatar says:

    You’re welcome Mary Ann! Yes, we often forget how powerful mindful and intentional focus on our breathing patterns can be.

  4. JoAnn JordanNo Gravatar says:

    Breather when you find yourself getting tense or angry!

  5. MeganNo Gravatar says:

    I like this post. It speaks of concentrating on our breathing patterns when we are stressed, excited or tend to feel low. Deep breathing has always helped people to lower excitement levels and bounce back to normal behaviour.

  6. PeterNo Gravatar says:

    I say breathe deep when your extremely happy or extremely sad. Breathe when you are frustrated or in deep stress. Breathe whe you fight with someone close and also breathe whole heartedly when someone special looks at you and smiles. All the moments of life, happy or sad need to be lived and breathed well.

  7. Kathy Morelli, LPC (@KathyAMorelli)No Gravatar says:

    Loosen up and breathe when you feel your jaw tighten (that’s for me !)

  8. PaulNo Gravatar says:

    I loved reading this post as it has helped me to concentrate on my breathing pattern. It helps me to control my excitement level and makes me tension-free. Breathe when you are anxious and have stage-fear. I have tried this and it really works out. Great Post!

  9. Stephanie BoltonNo Gravatar says:

    Wonderful reminder of how important it is to breathe! I breathe when I need to focus and clear out the mental clutter– even if it’s just for a quick minute.

  10. Jess @UsedYorkCityNo Gravatar says:

    This is fantastic, Linda! One time I constantly remind myself to breathe is when I’m about to give a presentation…probably the most anxiety provoking activity for me! I can feel my heart start palpitating, and I do the combo of deep breathes and fidgeting with a paper clip to help calm down;-)

    • Linda EspositoNo Gravatar says:

      Great point to hone in on the breathing before a presentation. I think the majority of us share in your anxiety about public speaking…a real Ugh!-er, for sure.

      Cannot tell you how much I loved, loved, loved your Sex and the City Tour post! Gotta get to the NYC and check it out :).

  11. PeterNo Gravatar says:

    Breathing is so essential to live our life that we breathe all the time. Yes the intensity does increase and decrease as per the situations or circumstances that we face in life. We must breathe when we are at the highest position and full of pride and we must also breathe when we are going through the worst phase of life and think that everything will be alright.

  12. irenesavareseNo Gravatar says:

    Great idea with a poster that can be printed and used as a reminder!

    Breathe when you feel angry at your partner and need time to calm down and figure out how to respond.

  13. TerryNo Gravatar says:

    Breathe when you are about to say something but you don’t know what to say.The breathing technique discussed in the article is very useful and important because the body gets a fresh supply of oxygen and all the body parts are revived.

  14. Mid-Week Balance: 21 November 2012 says:

    [...] you still need some help managing anxiety, try this ten step plan from Linda Esposito, [...]

  15. Does Your Anxiety Got Game? | TalkTherapyBiz says:

    [...] Does Your Anxiety Got Game? 21 Nov 2012 ⋅ by Linda Esposito ⋅ in For Anxious Minds and Souls, Haphazard/'Half-Ass' Therapy ⋅ 0 Comments ⋅ Tags: anxiety, humor, laughter, panic attacks, tips for anxiety Greetings! With the holidays fast approaching, I wanted to lighten the mood and share some humor around anxiety. [...]

  16. LisaNo Gravatar says:

    I think anxiety can be handled if someone has the personality, and in some cases it can be an introverted blogger. Some of the greatest writers have been introverted as well…

  17. SteveNo Gravatar says:

    Deep breathing is the best way to get rid of anxiety and stress. Breathing exercises and yoga have helped me. I firmly believe when you are consumed with doubts and concerns, hit the yoga studio or go for a power walk.

  18. JanetNo Gravatar says:

    Breathe when you are super happy because that is the time when you need to calm yourself and stay stable. Breathing is the best form of exercise, and if you notice you every mentor–be it a yoga class mentor, or gym mentor makes you do breathing exercise first before proceeding with other form of exercises.

  19. LinaNo Gravatar says:

    Being a woman, I handle my work as well as the household chores. This is very tiring sometimes but then it is a necessity. When I get tired, I stand in the corner of my kitchen, have a sip of cold water and breathe. This helps me restore my energy and start my work again.

  20. JoeNo Gravatar says:

    Taking control of breathing, is a way of accessing and managing hormones. The nervous system is accessed through the nerve supply to the diaphragm – the muscle of breathing. Managing breathing also manages the chemistry/ acidity of the blood which has further biofeedback.

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