BrittanyAnxiety is one of the most common mental health conditions in the US, with over 40 million people living with it every year. It can change the way you see life and even worse, it can completely reshape the way you live it. Because anxiety is a mental illness, explaining how it feels to friends, family or even medical professionals can be really difficult. That’s why getting medical help should always be your first step if you think you might be struggling with anxiety. A doctor or therapist can help you figure out the right treatment, whether that means medication, therapy or a mix of both.
That said, there are also plenty of things you can try at home that may ease your symptoms and help you feel more in control. These aren’t meant to replace professional care, but they can make the day-to-day challenges of anxiety a little easier to handle.
Recognize the Symptoms
Anxiety doesn’t look the same for everyone, but there are some common symptoms people often experience. Many describe a sudden feeling of panic, uneasiness or fear that shows up without a clear reason. Sleep can become a struggle, with some people lying awake for hours or waking repeatedly through the night. Physical signs like heart palpitations, shortness of breath, dizziness, nausea or even vomiting can also happen. Changes in behaviour are another red flag. You might talk much faster than usual, feel like your words are stuck, or even develop a stutter. Some people feel the need to escape situations they would normally handle without a second thought, especially when large groups are involved. On top of that, anxiety can leave you tense, restless and unable to relax.
Get Support
Even when you’re doing everything you can at home, professional support is often the most effective way to manage anxiety. Talking with a therapist gives you practical tools to understand your triggers, challenge negative thoughts and develop healthier coping mechanisms. If you’re covered through insurance, Aetna therapists can provide support tailored to your needs, whether through regular sessions, short-term therapy or ongoing treatment. Having someone guide you through the process can make all the difference.
Improve Your Sleep
Sleep plays a huge role in how much anxiety you experience. A well rested mind can process challenges more clearly and handle stress better than one running on empty. Of course, getting good sleep isn’t always easy when you’re anxious, but there are habits that can help. Try going to bed at the same time every night so your body gets used to a routine. Writing down your worries before bed can clear mental space so you’re not lying awake running through them.
Eat Well
When anxiety is high, it’s easy to reach for sugar and junk food. It’s comforting in the moment, but it actually makes symptoms worse. Junk food and processed sugars can throw off the brain’s chemical balance, intensifying feelings of anxiety, stress and even depression. Making changes to your eating habits can improve not only your anxiety but your overall health. Cutting back on processed foods and adding more whole ingredients like fruits, vegetables, lean proteins and whole grains will fuel your body in a way that helps you feel steady. The bonus is that healthy eating often improves energy levels, confidence and quality of life, which may also ease some of the root causes of your anxiety.
Let Emotions Out
Bottling up frustration and fear tends to make anxiety worse. Finding ways to release those emotions can be a big relief. It might be something simple like going somewhere private and screaming it out, or allowing yourself to cry when everything feels too heavy. A good cry can be surprisingly healing, though if you find yourself crying all the time and feeling out of control, it may point to something more than anxiety and should be discussed with a medical professional. Another option is talking it through with someone you trust. It could be a close friend, a family member or even a coworker you feel safe opening up to. The point is to give your emotions an outlet instead of letting them build up until they explode.
Use Grounding Techniques
When anxiety hits, it can feel like an out of body experience. Grounding yourself can help bring you back into the present moment. A simple way to do this is by engaging your five senses. Notice something you can see, touch, smell, taste and hear. This shifts your focus away from racing thoughts and helps you feel more connected to reality. Grounding is especially useful in stressful situations like giving a speech, taking an exam or walking into a crowded room. It may not make your anxiety vanish, but it can make it more manageable and help you move through the moment with greater calm.
Find Healthy Distractions
Sometimes distraction gets a bad reputation, but when used in the right way it can be very effective. Shifting your attention to something else breaks the cycle of anxious thinking. It doesn’t solve the root of anxiety, but it gives you a break long enough to calm down. Distractions look different for everyone. For some, it’s reading a book or watching a show. For others, it’s going for a walk, cooking or working on a hobby. The key is to experiment until you find what pulls your focus away from the spiral of anxious thoughts.
Remove Triggers
In some cases, anxiety seems to come out of nowhere. In others, it’s tied to a specific trigger. Paying attention to when and where your anxiety flares up can help you identify patterns. If you know certain situations, people or environments are fueling your anxiety, it may be worth making changes. That might mean rethinking your career path, stepping back from toxic relationships or exploring new hobbies that bring more joy into your life. Removing triggers where possible creates more space for calm and less opportunity for anxiety to take hold.
Ride It Out
As uncomfortable as it is, sometimes the best thing you can do is ride out an anxiety attack. Anxiety can only climb so high before it begins to fade, and reminding yourself of that can make the experience a little easier. Finding a safe space to sit, practising deep breathing, sipping cold water and grounding yourself with simple techniques will help you get through it. Over time, the more you practise riding it out, the shorter and less intense your anxiety episodes may feel.
