Written by Nell Bauduin, Trauma & Empowerment Coach
Nell Bauduin is well-known when it comes to reprogramming your subconscious mind & taking back your power. She is the founder of the "Intense Empowerment" program, an online learning platform & 1:1 coaching strategy, created a workbook around personal development, and is the host of the Empowered Souls podcast.
Anxiety. Everyone experiences it, oh man, I experienced it a lot and not everyone knows how to manage it. Whether it’s fear of failure, social anxiety, or worries about the future, these feelings can hold us back from living fully. But here’s the good news: anxiety doesn’t have to control your life. In this article, you’ll discover how to understand, manage, and ultimately transform anxiety into a force that helps you grow.
As becoming a female entrepreneur and coach, I struggled with anxiety constantly but now I know that I had to experience & overcome it to help other people with anxiety. I wish now that I had known earlier what I know now and could have saved myself sooner and already helped more people with the dysfunction and frustration anxiety creates.
Why anxiety exists: Your brain's alarm system
Anxiety isn’t your enemy. It’s your brain trying to protect you. This feeling evolved as a survival mechanism to warn us about danger, such as predators or threats. But today, the dangers we face are different: deadlines, social pressures, and an uncertain future. Your brain reacts as if your life depends on it, even when it doesn’t.
Understanding that anxiety is just your brain’s way of keeping you safe helps to shift your mindset. Instead of fighting it, you can learn how to respond to it more effectively.
The hidden impact of anxiety
Chronic anxiety can take a toll on both your mind and body. You might experience:
Insomnia and restless sleep
Trouble concentrating
Fatigue, headaches, or muscle tension
Doing too much & trying to control everything
Avoidance behavior, which limits your opportunities and shrinks your world
The good news is that anxiety isn’t a life sentence. With the right strategies, you can learn to manage it, even if it doesn’t disappear entirely.
9 steps to turn anxiety into positive change
1. Recognize and accept your anxiety
Denying your anxiety often makes it worse. The first step toward relief is acknowledging your feelings. Tell yourself: "I feel anxious right now, and that’s okay." Accepting your anxiety takes away some of its power.
2. Use breathing techniques
When anxiety strikes, your breathing tends to become shallow or rapid. Try slowing it down by taking deep breaths through your nose and exhaling slowly through your mouth. A helpful exercise is the 4-7-8 method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. You can do this wherever you are, in the car, in a shop, when visiting friends or family, for example, by going to the bathroom.
3. Write down your thoughts
Put your fears on paper. This helps organize your thoughts and gives you some emotional distance from them. Often, your worries seem less frightening when you read them rather than letting them swirl in your mind. Keeping a gratitude journal can also help shift your focus to the positive.
4. Expose yourself to your fears
Avoiding situations that cause anxiety may offer short-term relief, but it reinforces anxiety in the long run. When you feel anxious about something, usually, that action is the specific thing you’ll have to do to overcome it. Don’t think about it too long & just act. Sometimes, you can also just acknowledge that most of the time, the situation you’re afraid of isn’t even a fact or that scary. Start small and gradually expose yourself to your fears. The more you do this, the less intimidating it becomes.
5. Exercise regularly
Physical activity helps release tension and boosts endorphins, which improve your mood. Choose an activity you enjoy, such as walking, yoga, or running. Just 30 minutes a day can make a significant difference.
6. Talk about your anxiety
Share your fears with someone you trust. Sometimes, just saying your worries out loud can ease some of the tension. You don't have to face it alone; support from others makes it more manageable.
7. Practice mindfulness and meditation
Mindfulness keeps you grounded in the present moment without judgment of your feelings. Regular mindfulness exercises or meditation train your brain to remain calm, even in stressful situations. Try a body scan meditation to release tension consciously.
8. Maintain a healthy lifestyle
A balanced diet, enough sleep, and limiting caffeine and alcohol contribute to mental stability. Caffeine can worsen anxiety, while sleep deprivation makes you more irritable and prone to negative emotions.
9. Shift your perspective with positive self-talk
Pay attention to how you talk to yourself. Anxious thoughts are often overly negative. Replace thoughts like "What if it goes wrong?" with "What if it goes well?" By consciously speaking positively to yourself, you build confidence. Try to understand that you will either learn or succeed, and you cannot fail.
What happens when anxiety fades?
When anxiety no longer dominates your life, you create space for growth. You will no longer lose yourself into the feeling, you will acknowledge the opportunity of growth when you feel anxious. Many people who overcome their fears discover new passions, build stronger relationships, and take on challenges they never thought possible. The goal isn’t to eliminate fear but to build resilience so that fear no longer holds you back.
Seeking help is a strength, not a weakness
If anxiety feels overwhelming, it’s okay to seek professional help. A therapist or coach can provide tools such as Cognitive Behavioral Therapy or mindfulness techniques to help you regain control. There’s no shame in asking for support. Doing so is a sign of strength and not giving up.
Conclusion: Step by step toward positive change
Overcoming anxiety is a journey, but every small step counts and you don't have to face it alone, there’s no shame in this. Start today with one of the strategies above, and gradually build your confidence. Whether you're a student, a professional, or someone navigating personal challenges, know that you have the power to rewrite your narrative.
Let's work together to break free from the shackles of anxiety and embrace your true potential. The life you want is waiting on the other side of fear and you’re closer than you think.
So, what small step will you take today?
If you're ready to embark on a journey of self-discovery and empowerment, book a coaching call today.
Read more from Nell Bauduin
Nell Bauduin, Trauma & Empowerment Coach
Nell Bauduin is a leader in training the subconscious mind & taking back your power. Her childhood traumas left her with life challenges; she created strategies to dramatically enhance her power of becoming in charge of her life. She has since dedicated her life to helping others unleash their true power and consciousness. She is CEO of BDN Coaching and the founder of the "Intense Empowerment" program, an online learning platform & 1:1 coaching strategy. Her mission: Help take back everyone's power.
