Anxiety is like a bad boyfriend, he keeps coming back, promises to help you, and feels overwhelming. Anxiety demands attention, monopolizes your time and mental energy. Anxiety interrupts your daily activities and is of course unpredictable. Anxiety can also drain you emotionally and physically. Cortisol is a real hormone released in our bodies when we are anxious, and even though small doses help us get out of tough spots, too much can be a bad thing. The noise in your head can keep you up at night and cause panic symptoms. But with small, intentional changes, you can make a significant difference in managing it. Here are ten actionable strategies to lower Anxiety and reclaim your peace of mind in 2025:
1. Ditch the Negative Self-Talk
Your inner voice matters more than you think. Negative self-talk can perpetuate feelings of Anxiety, so it's essential to reframe those thoughts. Practice self-compassion and speak to yourself as you would to a close friend. Replace phrases like "I'll never get this right" with "I'm learning and improving daily."
2. Set Boundaries
Setting healthy boundaries is a powerful way to reduce stress. Remember, boundaries are things YOU CAN CONTROL; we can't make other people do things. Switch from "Don't yell at me." To something within your control, such as, "If you scream and curse at me, I am going to leave the party early and drive home." Whether in your personal life or at work, know your limits and don't be afraid to communicate them.
3. Learn to Say No
In the words of Phoebe Buffay from Friends, "Oh, I wish I could, but I don't want to." It's okay to decline invitations or requests that don't align with your priorities. Saying "no" isn't selfish; it is necessary to maintain balance and avoid being overwhelmed if someone has an adverse reaction to you declining an invitation that reflects more on their behavior than yours.
4. Limit Time Around Stressful People
Specific environments or individuals can amplify your stress. If you find someone's energy-draining, limit your time with them. For instance, if you dread a baby shower, it's perfectly acceptable to drop by for 30 minutes, leave a card, and move on. You're an adult with choices—use them wisely.
5. Exposure therapy is amazing
Robert Frost said it best: "The best way out is always through." Avoidance is a natural coping skill but is not the most helpful in the long term. Avoiding anxiety-inducing situations often worsens the problem. Exposure therapy, or gradually confronting fears in a controlled way, can help desensitize your amygdala and build resilience over time.
6. A Little CBT Goes a Long Way
Cognitive Behavioral Therapy (CBT) is a proven tool for managing Anxiety. It helps you identify and change unhelpful thought patterns and behaviors. Even a few sessions with a therapist can make a significant difference.
7. Prioritize Self-Care
Self-care isn't just about spa days or pumpkin spice lattes. Personal self-care involves taking time for activities that nourish your mind, body, and soul, whether painting, drawing, or other hobbies. Make self-care a non-negotiable part of your routine.
8. Get Enough Sleep
Sleep is the foundation of mental health. Anxiety often intensifies when you're sleep-deprived. Prioritize 7-9 hours of quality sleep each night by creating a calming bedtime routine and limiting screen time before bed.
9. Pay Attention to Your Diet
What you eat impacts how you feel. Notice how your body reacts to different foods. Does sugar make you jittery? Does processed food leave you feeling sluggish? Reducing alcohol, sugar, and processed foods while focusing on a balanced diet may improve physical and mental health. However, all bodies are different, so you need to figure out what works best for you!
10. Blood draw, anyone?
One of the first things mental health counselors ask people when they come to their office is, "When was the last time you went to your doctor for a check-up and had bloodwork?" There are physical things that can make your Anxiety worse. The list is long, but it includes premenstrual dysphoric disorder (PMDD), hypoglycemia, and low vitamin D, C, E, and A levels. Iron deficiencies can exacerbate Anxiety and depression. Also, hyperthyroidism can cause an increase in Anxiety. If you are dealing with elevated anxiety levels and can make an appointment with your doctor, it might be worth getting checked out.
By implementing these strategies, you'll be better equipped to navigate life's challenges with a calmer and more confident mindset. Anxiety doesn't have to control your life—take small steps to reclaim your peace in 2025.
