Anxiety can (and often does) come over you when you least expect it.
Maybe you’re overthinking something that hasn’t even happened yet, or you might even be feeling overwhelmed for no clear reason. While you can’t always switch it off, there are simple things you can do to take the edge off and bring yourself back to a calmer place. These aren’t magic fixes, but small, consistent habits can make a huge difference. Here are some easy ways to manage anxiety and feel a bit more at ease in your everyday life. They’re worth a try, anyway!
1. Focus on your breathing.
When anxiety kicks in, your breathing tends to become shallow and rapid, which only makes things worse. Taking a few slow, deep breaths can help calm your nervous system and signal to your brain that you’re safe. Try inhaling deeply through your nose for four seconds, holding it for four, and then exhaling slowly for four. It might feel a bit forced at first, but after a few rounds, you’ll notice your heart rate slowing and your body starting to relax.
2. Move your body, even just a little.
I get it — the last thing you feel like doing when you’re feeling anxious is a workout, but it helps. Exercise isn’t just good for physical health; it’s one of the quickest ways to reduce anxiety. Moving your body helps burn off excess nervous energy, releases feel-good endorphins, and gives your mind something else to focus on.
You don’t have to do an intense workout, either. Just a short walk, some stretching, or even dancing around your living room can help. Anything that gets you moving and breaks that anxious loop in your head can make a difference.
3. Limit your caffeine and sugar intake.
Caffeine might give you a temporary boost in energy levels, but if you’re prone to anxiety, it can also make things worse. Too much coffee, energy drinks, or sugary snacks can leave you feeling jittery and on edge, mimicking the physical symptoms of anxiety. If you notice that caffeine makes your heart race or sugar causes crashes that leave you feeling worse, try cutting back. Swapping out coffee for herbal tea or drinking more water can help keep your energy steady without the anxiety spike.
4. Get outside and get some fresh air.
There’s something about stepping outside that instantly makes everything feel a little lighter. It doesn’t matter if it’s a short walk, sitting in the garden, or just opening a window, fresh air and natural light can do wonders for your mood. Spending time in nature, even for a few minutes, has been shown to reduce stress and lower anxiety. If you’re feeling overwhelmed, changing your environment and getting some air can be a simple but effective reset.
5. Try some simple grounding techniques.
When your mind is racing, grounding yourself in the present moment can help bring you back to reality. A simple way to do this is the 5-4-3-2-1 method: list five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This technique helps pull your focus away from anxious thoughts and back to your surroundings. It’s a great tool to use when you feel overwhelmed and need to regain a sense of control.
6. Reduce your screen time (especially social media).
Scrolling through social media or reading endless bad news can make anxiety worse without you even realising it. The constant comparison, negative headlines, and information overload can leave you feeling stressed and drained. Taking breaks from your phone, setting screen time limits, or muting accounts that trigger anxiety can help. Even just swapping screen time for a book, a walk, or a conversation can make a noticeable difference.
7. Keep a journal to get thoughts out of your head.
Source: Unsplash Writing things down can help clear the mental clutter that builds up throughout the day. When anxious thoughts feel overwhelming, putting them on paper can make them seem more manageable. You don’t have to write pages upon pages; just jotting down what’s bothering you, things you’re grateful for, or even random thoughts can help. It’s a simple habit that can make a big difference in how you process stress.
8. Prioritise getting quality sleep.
Lack of sleep and anxiety go hand in hand. When you’re not getting enough rest, everything feels more overwhelming. On the flip side, when you’re anxious, getting to sleep can be a struggle. Creating a relaxing bedtime routine, reducing screen time before bed, and keeping a consistent sleep schedule can help. Even small changes, like dimming the lights or listening to calming sounds, can make falling asleep easier.
9. Connect with people who make you feel safe.
Anxiety can make you want to withdraw from people, but isolating yourself often makes things worse. Talking to someone you trust, whether it’s a friend, family member, or even a therapist, can help you feel supported and less alone. Even if you don’t want to talk about what’s worrying you, just spending time with someone who makes you feel at ease can be comforting. Sometimes, knowing you don’t have to go through it alone makes all the difference.
10. Set small, achievable goals.
Anxiety thrives on feeling overwhelmed, so breaking things down into smaller steps can help. Instead of focusing on everything at once, try setting one or two small goals for the day. Whether it’s getting out of bed, responding to an email, or making a meal, each completed task helps build a sense of accomplishment. Taking things one step at a time makes overwhelming tasks feel much more doable.
11. Laugh (even if you don’t feel like it).
It might sound simple, but laughter really does help. Whether it’s watching a funny video, listening to a comedy podcast, or chatting with someone who makes you laugh, finding small moments of humour can break the cycle of anxious thoughts. Even forcing yourself to smile can trick your brain into feeling a little better. It’s a quick, natural mood booster that reminds you not to take everything too seriously all the time.
12. Learn to say no more often.
Feeling overwhelmed often comes from taking on too much. If you’re constantly saying yes to things that drain your energy, it’s time to set some boundaries. Learning to say no without guilt is a skill that can majorly reduce anxiety. Putting yourself first is one of the best things you can do for your mental, emotional, and physical health. It’s definitely not selfish, at least not in a bad way — it’s 100% necessary.
13. Remind yourself that feelings pass.
When anxiety hits, it can feel like it’s never going to go away. But the truth is, no feeling lasts forever. Emotions, like waves, come and go, even the really intense ones. Reminding yourself that what you’re feeling is temporary can help you ride it out with a little more ease. You’ve got through anxious moments before, and you’ll get through this one too.
