I Tried These 13 Ways To Calm My Anxiety Naturally And Here’s What Actually Worked

I hate myself for writing this, but caffeine is not great for anxiety. It's just the truth. I love coffee, and I drink it until my chest is literally screaming at me from the inside out to STOP. IT. Then I switch to sparkling water. Caffeine is great for productivity, but it's not often great for your mental health.

If you really love your coffee, try switching to half-caf. You'll still get a brain boost, but you might be surprised that you don't feel like you're spinning in circles by noon.

A lot of people focus on the physical benefits of exercise. That's totally understandable and OK! But when you realize that exercise can also boost your mood and lower stress hormones, your motivation for hitting the trail or the gym might change. That's been true for me. When I started opting for workouts that I knew would have a positive impact on my mental health by lowering my anxiety, I started doing it more.

I also started choosing the exact workout I needed that day that would benefit my mental health, rather than my booty, the most. If I needed to be outside, I'd go for a long hike. If I felt my shoulders and back tensing up, I'd get on my yoga mat. If I was really cranky or mad about something, I'd get down with a kickboxing workout. In turn, approaching exercise as a tool for mental wellness has helped my anxiety in major ways.

Can pets cause stress and anxiety? For sure they can. As the owner of a very challenging 1-year-old rescue dog with his own anxiety issues, I'll be the first one to admit that. But contrary to popular belief, pets are really good for mental wellness. They can even have therapeutic benefits and, if you're choosing a pet for that specific purpose, you can focus on finding one who is calm and helps you feel safe and secure!

Adopting an animal is a huge commitment, but it's one that can have big benefits. That's specifically true for sufferers of anxiety and depression.

It's probably the former yoga teacher in me, but I'm a big believer in the power of the breath. Your breath is the thing that gives you life, and it's also the thing that makes you know you're alive. That also means that when you're anxious, your breathing patterns are the first thing to change.

Taking action by controlling and slowing your breathing can help you game the system, however. There are many different breathing techniques aimed specifically at lowering stress and anxiety. But for starters, taking long, slow, deep breaths, filling your belly, then letting all of the breath out can be a huge help.

Check out more breathwork techniques at Healthline.

This is not an easy exercise, but it's bound to be effective. Anxiety can be something you cope with on the regular, or it can be situational. One important thing to do, if you're suffering, is to try to understand where your anxiety is coming from. Is there a life situation that, when alleviated, could shift your mental health for the better?

Assess what's going on in your life so that you can make positive changes. They might not all be easy to make, but your health is worth it.

You know that icky feeling when you get up in the morning after a terrible night of very little sleep? It's the absolute worst. You know you have so much to do and that you're going to be doing it while utterly exhausted.

But it's also more than that. It's not just the added stress of going through your day while tired. You're also on edge because your stress hormones are elevated from lack of sleep. It can also create a vicious cycle of going to bed overtired and anxious, leading to more bad sleep.

For so many reasons, but mainly for your anxiety, sleep should be a priority. Going to bed early and setting yourself up for proper sleep — whether you need a sound machine, an eye mask, blackout curtains, or whatever it is — is crucial in lowering anxiety.

It's beating a dead horse at this point, but screens keep our minds active and overstimulated. If you're having a ton of anxiety and you don't know why, it might be particularly because of the devices that keep your life running. The only thing is, your brain isn't supposed to be running nonstop.

Taking phone breaks is a super-healthy practice that can help calm your mind. Try doing it on the regular — and definitely before bed.

It's one of the easiest things to say we "should" do, and one of the hardest to actually do, but talking about your anxiety can help relieve it. Whether you talk to a therapist or a trusted friend, getting your emotions off your chest (literally!) can feel like a weight lifted.

Talk therapy has so many benefits, but when it comes to anxiety, it's massively important to open up. Anxiety can be totally debilitating, and if that's true for you, talking about what's going on in your life, or how you're feeling, is tremendously important.

Personally, I love going to therapy because I always feel a little calmer after a session. Simply getting my thoughts out of my head just feels good.

Here's the thing about anxiety and stress: It convinces you to make unhealthy choices. When you feel bad, you tell yourself it's OK to indulge. It's fine to have that extra drink or that whole pint of ice cream. "I had a rough day!" your mind says. But the truth is, consistently putting too much of anything — caffeine, alcohol, sugar — into your body is not great. And in terms of mental wellness, it can make you feel a whole lot worse. Plus, if you start to physically feel off from not taking care of your body, you're going to feel worse mentally.

If your anxiety has been fierce, clean up your diet and see if it helps quiet some of the noise. Sometimes, the simple act of knowing you're putting in efforts to take care of yourself can make you feel good.