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Anxiety shows up uninvited, and the worst thing is when it visits as frequently as possible to trample your peace.
I’ve experienced them, too, and it wasn’t a good memory to be stuck in a room, wondering if I was suddenly running out of breath. Yes, panic attacks.
While I believe healing from anxiety involves a significant mindset shift and change of perspectives, I want to share with you a few habits.
Let’s dive into these 20 everyday habits that may relieve you from the grasp of anxiety.
20 Everyday Habits That Will Gently Destroy Your Anxiety
1. Start Your Day with Stillness
To do this, you also need to wake up a bit earlier than you usually do. Try 20 minutes of meditation before your phone.
I wake up at around 5 or 6 AM to read a few Bible verses and write my devotion. The peace gives me peace and inspiration all throughout the day. It sets the tone for the day.
2. Drink Water Before Caffeine
Caffeine spikes cortisol, your body’s main stress hormone. And if you’re already feeling on edge, that espresso shot might push you over. Plus, dehydration (which is super common first thing in the morning) can make anxiety symptoms like dizziness, brain fog, and a racing heart even worse. Drink a full glass of water before your morning latte.
3. Make Your Bed
A made bed is a small win that sets the stage for a productive, grounded mindset.
4. Say No Without Explaining
If you’re being dragged into a situation you don’t like, try testing the waters. But if it doesn’t align with your values, just say no. You don’t owe everyone your time. Protecting your peace is self-care, not selfish.
5. Go for a Daily Walk (Even 10 Minutes)
Moving your body helps regulate your nervous system. Actually, any action and movement, and your body will thank you. Movement is the enemy of anxiety.
6. Limit Scrolling
It’s not a good feeling to be cramped with useless information. That’s what doomscrolling does.
Try replacing one scrolling session with a real book or podcast. Or better yet, stop consuming videos on your phone and start creating. Humans are meant to create. You will feel satisfied, I tell you.
7. Create a ‘Worry Dump’ Journal
Every night, write down your worries and find a motivational speech, quote, or Bible verse that counters them. Self-reflect and apply the wisdom in your life.
For example, I was once anxious that I might be taking too much of the spotlight in a certain activity and that people would judge me for it. There, I read a verse about how I should be a good steward of my skills. I shouldn’t downplay them because they are a gift.
When you ground yourself with the truth and wisdom, you feel calmer.
8. Eat Real Food
Blood sugar crashes can mimic anxiety. That’s why I stopped yearning for sweet foods. I also lessened my consumption of carby foods like rice and bread because they’re also sugar.
Focus on whole foods – vegetables, fruits, fish, and chicken. Avoid overprocessed ones. If you don’t understand the hundreds of ingredients in that grocery-bought food, don’t buy it!
9. Embrace the “Not Now” Rule
When a worry pops up, gently say, “Not now.” Return to it only if it truly needs attention later.
I have numerous activities going on: events, family, relationships, career, licensures, and side hustles. But for me to continue to be a functioning human being, I need to focus on the “Now” instead of trying to think about everything all at once.
I work based on the urgency of an activity.
10. Create, Do Not Consume.
Again, we’re born to be creative. You just have to create something, whether it’s intellectual craftsmanship like writing or art for the brutes like renovating homes.
Maslow’s hierarchy of needs states that self-actualization is sitting on the top. We need to self-actualize. We must bring forth our creation, service, talents, and gifts.
Beat procrastination, and make your move!
11. Declutter One Small Area
Declutter one area at a time. Start with one drawer or shelf. Next, do a vacuum. The next day, sort your kitchen condiments in beautiful jars. Tiny wins, big peace.
12. Curate Your Circle
Unfortunately, people bring dangerous toxicity that messes with our mental health. If you have these kinds of people in your life, either you:
- Change them – talk to them, hoping you can treat each other better or,
- Change them – you find another circle that will understand you and make you feel accepted.
13. Stretch Before Bed
Anxiety often hides in tight muscles. Gentle stretches help you release tension physically and mentally. Do stretch!
14. Use a Weighted Blanket
Studies show that weighted blankets improve your sleep. Try this weighted blanket for a good night’s sleep!
15. Practice the 5-4-3-2-1 Technique
Do you know where anxiety starts? In your mind. You begin to worry about the future and your abilities. Anxiety is an abstract idea that eventually manifests in the physical.
To help you ground yourself with your present and pull you away from your mind, you can do the 5-4-3-2-1 Technique to activate your senses.
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
16. Swap Late-Night Netflix and Doomscrolling for Reading
Screens stimulate your brain. Heck, I’d be sleepy at 9 PM, but once I start scrolling, I can stay awake until 2 AM.
That’s the scary part about smartphones. They keep you entertained, and the lights keep you active.
Instead, try reading. I bet you’ll be asleep in no time. Just kidding!
17. Repeat Saying, “Not everyone’s bad,” and actually believe it.
My social anxiety used to eat me alive. Not everyone’s out to get you.
But now, I realized they couldn’t care less. And I shouldn’t overthink all the actions I do.
Go on with your day as you reassure yourself out loud.
It rewires anxious thought loops.
18. Cut Back on Multitasking
One thing that caused me much anxiety was doing a lot while also finishing nothing.
So, do one thing at a time. Make sure you finish it because, oh boy, completed tasks are more satisfying than you thought they were.
19. Love Yourself and The People Around You
When you exude true love, it transcends people.
I experienced true love as I learned what God told me about myself, who I am, and why He gave me grace. He showed me my purpose. As I see how God showed me love, I can’t do anything else but share it, too.
When you’re filled with love and assurance, the worries have no room for it. You take your move.
20. Talk to Friends You Trust
What healed my anxiety the most weren’t the breathing techniques. It’s realizing that people around me struggle the same but still push through.
Talk to older people. They might not be as gentle in giving advice, but often, it’s what you need to hear—straightforward, no–nonsense life advice. I’m thankful I have elderly friends.
The peers your age will also help you endure. When I admitted to my friends the anxiety I felt, they all brought out the baggage they also felt. You’re not alone. Talk to people.
Final Thoughts
You don’t have to “fix” everything overnight. Practice one habit at a time. Trying them consistently can create serious shifts.
Remember, anxiety doesn’t get to rule your life. You do. You have full control on what to think, and how to think.
Don’t try to solve everything all at once. Do what you can do today, and let the future unfold.
Thank you for reading, God bless!
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