Picture this: you live in a private house on the outskirts, and suddenly the alarm system rings. What's that? You come running to see what's happening. It's just a cat passing through your door. In a little while, the system rings again. A bird flying near your house. Then it's a tree stuck in the window. Gets you nervous, right?
This alarm system is your anxiety. It drains you again and again. It wears you out. You find yourself living in constant anticipation of something horrible when all is well.
Still, you don't have to let anxiety rule—or ruin your life. Make a pact with yourself that you'll try to lead a more peaceful, mindful life in 2025. In this article, we'll tell you how with 13 techniques.
You Are Not Alone: Celebrities Struggling With Anxiety
Sometimes, knowing someone shares the same problem with you feels like a significant relief. Especially when this person is a celebrity who seems absolutely happy on the surface. The reality is even the richest and most glamorous of all struggle with mental health problems, and anxiety is one of the most widespread ones.
Kristen Stewart, the Twilight star, has come out about struggling with panic attacks and stomachaches back in the day. Another in the row is Demi Lovato. The Camp Rock singer and Disney junior star confessed to struggling with eating disorders, anxiety, and depression. One more celebrity who seems "to have it all worked out" is Lady Gaga, the powerhouse pop singer and songwriter. The pop star has been open about living with anxiety and depression her whole life and even started the foundation to support her fans on their paths to cope with mental health problems.
How To Recognize Anxiety—And When It Becomes A Problem
Anxiety is a feeling of constant worry that seems to come out of nowhere. This nagging feeling tells you things will go wrong, you'll fail, and there's no way out of your situation. Chronic anxiety may lead to impaired decision-making, trouble sleeping, and overall body tension.
Well, as harsh as it may sound, we all experience anxiety. You might feel anxious about your next work task or ruminate over the social event you have this weekend. Sometimes, it's natural—you're just nervous. But if you notice anxiety is becoming a part of your daily routine, it's time to act on it.
Well-being apps like Liven can help you notice your persisting moods or feelings. Open the app, track how you're feeling, and repeat daily. Analyze it in two weeks. It may so happen that you'll need to check in with your healthcare provider to reduce the symptoms of anxiety.
Coping Mechanisms: 13 Ways To Take Anxiety Under Control
Some proven techniques can help you handle anxiety at home. Let's look at the methods advised by psychology professionals.
Accept your anxiety and let it be—for a while
If you feel a wave of negative thoughts, allow yourself to feel. Feel everything life throws at you. It's essential to recognize your feelings using the feelings wheel. Are you stressed, restless, or sad? Feel it to the deepest end, and, with time, anxiety will gradually subside.
The thing is, we usually want to reject anxiety, and this itself creates tension. Acceptance is the key.
The 5-4-3-2-1 method for hard times
Resort to this method when anxiety hits hard and feels like a panic attack. Try to sit down and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
If anxiety persists, go to another room and repeat the technique. This will help you get into focus and distract you from negative thoughts.
Support your body
Thoughts in your head and body feelings are closely connected. One thought may break your day, leading to harsh body symptoms.
Support your body with good nutrition by adding lots of fruits, vegetables, and healthy proteins to your diet. Snack on nuts and berries and avoid deeply fried food.
Get enough sleep in a dark room with your phone turned off. If you find it hard to fall asleep, ask your healthcare provider to prescribe you some pills, like melatonin.
Finally, establish your sports routine, getting at least 40 minutes of active workout twice a week. If you can't, engage in more pleasant activities: walk your dog longer, run with your friends, or try home yoga.
Cuddle your close ones—or yourself
You're the lucky one if you live with your family. Cuddle them at least eight times a day to release oxytocin. This happiness hormone reduces anxiety, promotes a positive mood, and helps you endure tough times.
If you live by yourself—cuddle yourself. Put your hands on your shoulders and embrace to feel relief. A good option is cuddling before you go to bed. Day by day, you'll grow into your support system.
Use the Brick method
Imagine your anxious thoughts and emotions as objects, such as a brick. Imagine this brick is now inside you. Take a deep breath. Fill your lungs with air so that it seems to envelop the brick. Breathe in slowly. With each breath, the air seems to envelop and hide this object.
Do this until the brick becomes smaller or is not visible at all.
Declutter your space
Everything is energy, and so are your belongings. Sort your stuff using the "keep, donate, toss" formula.
Keep the things that bring you joy: favorite clothes, books, meaningful decor. Other things you want to donate. Google a local charity shop, gather everything you don't need but that is still in good condition, and pass it on to those who need it most. Toss the things you haven't been using for the last year.
Try aromatherapy
Treat yourself to a session of aromatherapy to reduce anxiety. Choose essential oils like lavender, rosemary, and bergamot. Massage them into your body using soft gestures. Pay particular attention to your hands, neck, and temples.
Before bed, pour several oil drops on a special tissue and tuck it under your pillow. The scents will act on your parasympathetic nervous system, helping create a more profound, slower breathing rhythm for a more restful sleep.
Use EFT
EFT, or emotional freedom techniques, is also known as tapping. This method involves gently tapping different parts of your body—energy hotspots or meridian points. Typical points would be the top of the head, eyebrows, temples, and chin.
Tapping is said to promote emotional balance and relieve you from anxiety. It's a good idea to make tapping a part of your daily routine, like brushing your teeth. While tapping, say to yourself: "Though I have this problem, I completely accept myself."
Cut off alcohol
Most people drink to feel at ease and relaxed, but the morning afterward, it turns out the other way around. Alcohol is one of the most famous depressants, leading to negative thoughts. Plus, overconsumption of alcohol will affect your body: you might gain weight or experience acne.
If you like the taste, opt for non-alcoholic beer, wine, or champagne. When socializing, explain to your friends you're not drinking for a reason—they're sure to understand. You'll be surprised by how light your body and mind feel the following day.
Instead of spending a whole lot of money on beers, invest in vitamins and supplements. Omega-3, zinc, and vitamin D will help support your mood and reduce anxious thoughts.
Spend at least 20 minutes a day outside
Your bed might be a pleasant place to spend time in. Just ensure it's not the whole day you remain in your PJs. Take your friends out for a walk by the river. Spend some time alone in the forest. Or simply stroll around the park listening to your recent playlist.
Connecting with nature will reduce your anxiety and fill your lungs with fresh air—and thoughts.
And when you're alone in the forest, you might as well let your emotions go. Cry, shout, and release all the negative energy you've been hiding. No one will judge you.
Limit your screen time
Let's be realistic: in 2025, you can't go about without your phone. But screen time adds to your anxiety. You can grow jealous of your more successful friends—at least, they seem so on social media.
Some techniques will help you limit screen time: Delete the apps you don't need, pause non-work-related notifications, and reset your screen to the black-and-white color system; the content will seem less engaging. If you use your phone, opt for self-discovery apps or meditation guides.
Get a power symbol
Like Harry did in the third book, you can create your own Patronus. But a tangible one. What could it be for you? Some use stones, books, jewelry, or family relics. When you're feeling the anxiety approaching, grab your power symbol and hold it for a while.
Set up a special space in your room where you keep these items and protect them. Carry your symbol wherever you go—whether commuting to work or meeting up with friends. It's your source of support, ready whenever you need it.
Finally, analyze your thoughts
When you're calm and relaxed, try to analyze your thoughts. What is disturbing you the most? Can you do something about it? What's the worst thing that could happen? Sometimes, our minds create horrors that are never meant to be.
Put your thoughts on paper, structure them, and let them go. Remind yourself that everything you're going through is temporary—both good and bad. Even if the worst happens, you've got the techniques to cope.
