10 Everyday Habits That Can Reduce Anxiety

Anxiety tends to slip into our days when we least expect it. One minute you’re calmly sipping your morning coffee, and the next, your mind is running a mile a minute with worries that feel hard to shake. While those moments can feel overwhelming, the good news is there are simple, everyday habits that can help calm your mind and keep anxiety from taking over.

1. Start your day screen free

   While it is tempting to go straight to Instagram when your alarm goes off in the morning, studies show that screen time upon waking can delay our cognitive functioning for the day and can increase anxiety. Seeing negative news articles or being overwhelmed by your digital to-do list right away doesn't allow time for your brain to naturally wake up and reset for the day. Consider implementing a "down time" feature on your phone so that you can only access the essentials in the early morning hours.

2. Get outside!

   Sunlight and fresh air are natural mood boosters. I know that not everyone has time for a 30 minute walk in the mornings, but opening up the backdoor, a quick walk to the mailbox, or even just taking the dog out can provide a great boost of vitamin C and help you feel more grounded going into your day.

3. Practice deep breathing

   If you find that your heart rate is escalated when you are navigating stressors, reflecting on your day, or preparing for your day, don't underestimate the power of deep breathing. When we are anxious, our respiratory rate tends to decline. Deep breathing helps to regulate this and ensure that our brain has all of the good oxygen it needs to function properly.

4. Limit your caffeine intake

   Caffeine is a stimulant which means that it is going to activate your nervous system. When you're anxious, your nervous system is already in overdrive, so adding a stimulant into the mix is only going to amplify those physical symptoms of anxiety. If you are noticing that your anxiety spikes after your afternoon coffee, opt for decaf or something with less caffeine like tea.

5. Pray or meditate daily

   Quiet moments with God can settle our minds and hearts when they are feeling scattered. Pausing to take moments to surrender your worries to God can help to remind you that you are not alone in what you're carrying.

6. Practice gratitude

   A recent study shows that our brains are not able to process anxiety and gratitude at the same time because both of them activate the same parts of our brains. Gratitude is powerful for our mindset and also our bodies. Gratitude can look like jotting down 2-3 things that you are thankful for at the end of the day or stopping throughout your day to acknowledge something that you are intentionally thankful for.

7. Move your body daily

   Movement is such a powerful tool that is available to us. Movement does not always equate to intense exercises like running or HIIT workouts. It can be as a simple as a sunset walk or stretching at your desk between meetings. But when we move with intention, our bodies are able to break down cortisol and release endorphins that help us to feel better and more grounded.

8. Nourish your body with the fuel it needs

   Have you ever heard the saying "you are what you eat?" There's definitely some truth to this! If we are only eating foods that are sugary and full of junk, it is going to lead to brain fog and fatigue, which are close friends with anxiety. Our bodies need fuel of nourishing foods to feel their best, which will impact us from a mental health perspective as well.

9. Stay connected to supportive people

   Anxiety grows in isolation. Surround yourself with safe people that you can be honest with. Share with them how you're truly feeling, not just giving the standard "I'm fine" answer. Allow people to remind you of truth when anxiety is feeding you lies.

10. Journal or write

    I know, I know- typical therapist recommendation. But the reality is that when we are anxious, our brains are often racing. Writing helps us to slow down our thoughts enough to organize them into coherent thoughts so that we can better evaluate them and determine what is true and what is not. You quite literally cannot write as fast as you can think so next time you find your mind racing, grab a notebook and start writing!

A Gentle Reminder

Building these habits won’t erase anxiety overnight, but small, consistent steps can make a big difference in how you feel day to day. And if you find that anxiety is still weighing you down, therapy can give you additional tools and support.

If you’re in Florida and looking for a faith-based counselor to walk alongside you, I’d love to help. You don’t have to do this alone, peace is possible, one small habit at a time.