Lately, it feels like the world is louder than ever. Between the nonstop news cycle, endless social media scrolling, and that constant hum of “what ifs” in the back of our minds, it’s no wonder so many of us are lying awake at night, wired with worry. I’ve been there too—staring at the ceiling until 2 a.m., heart racing, brain refusing to shut off.
But here’s the thing: anxiety, while uncomfortable, is a very normal part of life. And while we can’t completely erase it, we can learn to manage it. Over the past few weeks, I’ve been trying a handful of simple strategies to ease my own stress. If you’ve been feeling heavy with worry lately, I hope some of these ideas help lighten the load.
1. Give Your Brain a Break
When anxiety spikes, one of the best gifts you can give yourself is a pause—a true, intentional break. And no, that doesn’t mean scrolling through Instagram or binge-reading every article online. In fact, unplugging is key.
Research shows that being constantly connected can fuel anxiety. Every notification, headline, or comparison scroll only layers on more stress. Instead, step away from screens. Go outside, sit quietly with a cup of tea, or even just close your eyes and breathe deeply for a few minutes. Let your mind rest. Sometimes, silence and stillness are the most healing medicine.
2. Build a Self-Care Routine That Works for You
The word “self-care” gets tossed around a lot, but in practice, it looks different for everyone. For some, it’s yoga and meditation; for others, it might be journaling, sipping calming teas, or even taking long, mindful walks.
The key is finding what feels nurturing to you. My advice? Start small. Pick just one habit and stick with it for a week. Pay attention to how it affects your mood and stress levels. If it works, keep it up. If not, try something new. Over time, you’ll build a routine that feels like an anchor—a series of small daily rituals that ground you, even on stormy days.
3. Take Action Where You Can
A big source of anxiety is uncertainty about the future. We spin stories in our heads about what might happen, and those “what ifs” can quickly spiral. One of the most empowering ways to calm that storm is by focusing on what you can control.
You can’t change global events or unexpected news, but you can prepare in small, tangible ways. Stock up on essentials, tackle items on your to-do list, or start working on a project you’ve been putting off. Even tiny steps—like crossing one task off—can restore a sense of agency and calm.
4. Get Real with Yourself
Ever notice how anxiety has a knack for creating the most outrageous scenarios in your head? You’re not alone. I’ve definitely found myself spiraling into “what if” tunnels that have zero basis in reality.
When that happens, I try to pause and check in with myself. I’ll ask: What’s the absolute worst-case scenario here? And if that actually happened, how would I handle it? Nine times out of ten, the answers aren’t nearly as catastrophic as my anxious brain made them out to be. Shifting into this realistic lens helps put things back into perspective—and diffuses the fear.
5. Find Healthy Distractions
Sometimes, the best way to soothe an anxious mind is to redirect it. Activities that fully engage your attention—where you can’t simultaneously ruminate on worries—are the most effective.
That might mean going for a run, diving into a good book, baking a batch of cookies, or painting something just for fun. Personally, I love music and audiobooks as a way to break up anxious thought patterns. The goal isn’t to avoid your feelings but to give your brain a chance to reset.
Closing Thoughts
Anxiety may never disappear entirely, but it doesn’t have to take over your life. With small, intentional steps—like taking breaks, practicing self-care, acting where you can, reality-checking your thoughts, and leaning into healthy distractions—you can reclaim a sense of calm, even when the world feels heavy.
And if you’ve been feeling more anxious than usual lately, know you’re not alone. I’d love to hear how you’re managing your stress these days—sometimes the best strategies are the ones we learn from each other.
