Anxiety symptoms like nervousness and fear can creep into many parts of your life. Simple things, like cutting back on caffeine or practicing mindfulness, might help ease those feelings.
I wasn’t an anxious person before, but six years ago, after being diagnosed with depression, I suddenly found myself drowning in symptoms I couldn’t ignore.
As if depression wasn’t hard enough, my doctor told me I had generalized anxiety disorder. Before I knew it, the anxiety had spread into everything, making normal life feel impossible.
I was terrified of talking to strangers. Anxiety attacks hit me out of nowhere—my heart would race, I’d feel sick, and it got so bad that I stopped going to public places like bars and restaurants. For a whole year, I couldn’t work at all.
When I finally tried working again, I took a part-time job with no real responsibility and as little stress as possible, just to cope with my anxiety.
It took years of medication, therapy, and building healthier habits, but now I can say I’m almost completely symptom-free.
These days, I run my own freelance writing business. After being too scared to even step into public spaces, I now confidently network with strangers, do live interviews online, and share personal videos every day.
I regularly speak on podcasts and Instagram Live, and I even travel to new places for events—all because I’ve finally gotten my anxiety under control.
Being held back for so long has only made me more determined to push my limits and chase my goals, anxiety or not.
It wasn’t easy, but with my doctor’s help and some tricks I’ve picked up, I’ve learned to manage my anxiety. I still get anxious sometimes, and I doubt it’ll ever fully disappear—I’ve just gotten better at handling it.
Here’s what helps me when anxiety hits:
1. Skip the caffeine
Caffeine is a well-known anxiety trigger. But since drinking coffee is such a habit, I often forget how much it affects me.
If I’m feeling anxious—or know I’m about to be (like before taking public transport)—I make a point to avoid caffeine, including sodas.
2. Steer clear of alcohol
When anxiety feels overwhelming, you might think a drink will help you relax.
And while it might work briefly, alcohol messes with serotonin and other brain chemicals, making anxiety worse later. In fact, you might feel even more anxious once it wears off.
3. Write it down
One of the worst things about anxiety is not even knowing why you’re nervous. You could be on a peaceful beach, listening to waves, and still feel panicked for no reason.
That’s where writing helps. It’s a great way to sort through your feelings, especially when saying them out loud feels impossible.
Research shows journaling is a healthy way to process negative emotions and lower stress.
4. Try calming scents
Lavender is famous for its relaxing effects. I keep a small bottle of lavender oil handy for when anxiety starts creeping in.
If you meditate, try smelling lavender during your practice. Over time, your brain will link the scent to relaxation, making it even more helpful.
(Here’s how to find good-quality essential oils.)
5. Talk to someone who understands
If anxiety is making life hard, a mental health professional can help. But friends can too—especially ones who get it.
I have friends with anxiety, and when I’m really struggling, I’ll message them. They might have a new tip or spot a trigger I missed. Sometimes, just venting to someone who knows helps.
6. Use positive affirmations
I use daily affirmations to keep my mood steady. When anxiety strikes, I repeat a calming mantra like, “I’ve got what it takes.”
Studies show positive self-talk can even help you think more clearly under stress.
7. Move your body
Sometimes anxiety comes from built-up adrenaline. Exercise—even just a walk—can burn it off.
I often feel anxious if I’ve been sitting too long, so walking helps me use up that extra energy.
Walking in nature is especially good—research shows it lowers stress hormones more than city walks.
8. Drink water
Dehydration can make anxiety worse, even causing heart palpitations that trigger panic.
If you’re feeling off, try drinking a big glass of water and see if it helps.
9. Take alone time
I need alone time to recharge. If anxiety hits, find a way to be by yourself—walk to the store, hit the gym, or clean the bathroom.
It’s a sneaky way to get space without seeming rude, plus a chance to practice mindfulness (which eases anxiety).
10. Unplug
Being constantly connected is a modern-day curse.
Don’t be afraid to turn off your phone sometimes. Use that time to meditate, take a bath, or journal about your anxiety.
11. Soak in a bath
Do anxious thoughts leave you physically tense too? It’s a vicious cycle—hard to relax when your body’s wound up.
A hot bath with Epsom salts loosens tight muscles, which can calm your mind.
I also find baths great for meditation since there’s no TV or other distractions.
12. Eat something
I get so busy with work that I sometimes forget to eat until 2 PM. Then I realize I’m shaky, irritable, or anxious—classic signs of low blood sugar.
Try an easy snack like a banana, then follow up with a balanced meal (protein, carbs, and veggies).
How to calm an anxiety attack
If you’re having a panic attack, try these steps:
- Breathe slowly: Try the 4-7-8 method—inhale for 4 sec, hold for 7, exhale for 8.
- Ground yourself: Use the 5-4-3-2-1 technique—name 5 things you see, 4 sounds, 3 textures, 2 smells, and 1 taste.
- Smell lavender: Sniff lavender oil or flowers for at least 3 minutes.
- Repeat a mantra: Like “This too will pass.” Panic attacks usually peak in 10 minutes, then fade.
- Remind yourself: You’ve survived panic attacks before. Be patient—it will pass.
Final thoughts
There’s no instant cure for anxiety, and some days feel like an uphill battle. But by understanding your triggers and working with a doctor, you can manage it.
Some of these tips might work for you right away; others may not. The key is to keep trying.
Hiding from the world only made my life harder in the long run. Finding what worked for me changed everything. Keep practicing—you’ll find your way too.