How to Calm Anxiety and Stress: 9 Simple Strategies

Stress and anxiety are normal parts of life, but that doesn’t make them any easier to deal with.

Whether you’re living with an anxiety disorder, feeling overwhelmed by a stressful situation, or just stuck in a loop of negative thoughts, knowing how to calm anxiety can make a big difference.

Anxiety disorders affect roughly 22 percent of the U.S. population — so if you’re struggling, you’re far from alone. The good news? There are simple, effective ways to ease both the mental and physical symptoms of anxiety.

Let’s explore practical strategies for calming anxiety.

Our best advice for calming anxiety includes everyday habits to fold into your lifestyle, along with quick-relief tips you can use in the moment:

• Get some exercise

• Do yoga

• Reach out to loved ones

• Practice mindfulness

• Listen to music

• Keep a journal

• Limit caffeine intake

• Avoid alcohol

• Focus on whole foods

Keep scrolling for more detailed insight and pointers on how to calm anxiety.

1. Get Some Exercise

Physical activity isn’t just beneficial for your body — it can be a game-changer for your mind, too.

This is partly because physical activity releases endorphins, those feel-good chemicals that help reduce stress and boost your mood. Exercise can also improve sleep, build confidence, and provide a healthy outlet for nervous energy.

The best part? You don’t need to be a marathon runner or live at the gym to feel the benefits.

A brisk walk, a dance break in your kitchen, or some dedicated stretching can all help ease anxiety and lift your mood. Just find something you enjoy and get moving.

2. Do Yoga

Yoga falls under the exercise umbrella category, but it’s powerful enough to warrant its own dedicated section.

Yoga helps you stretch your muscles, build strength, and relax your body and mind.

A very small study from a 2018 meta-analysis found that yoga may be an effective and safe intervention for those with higher levels of anxiety. More research supports this finding, too.

Though larger studies need to be done, yoga might be a worthwhile addition to your routine to support other healthy habits that promote relaxation.

3. Reach Out to Loved Ones

When anxiety kicks in, connecting with friends or family members can help you feel supported and less overwhelmed.

It’s not always easy to ask for help, but opening up to someone you trust — whether to vent, get advice, or just share a laugh — can make a big difference.

You don’t have to have a deep heart-to-heart if you’re not up for it. Even just hanging out, grabbing coffee, or watching a movie together might help.

4. Practice Mindfulness

Anxiety often pulls you into the past — ruminating over what you think you should have done — or pushes you into the future, imagining worst-case scenarios.

Practicing mindfulness is one of the best ways to calm anxiety. It can help bring you back to the present moment, grounding you in what’s happening right now. It can also help with managing anxiety, improving sleep quality, lowering stress, and so much more.

Even something as easy as the 4-7-8 breathing method can help calm your mind in moments of stress.

Check out our guide on how to relieve anxiety with more mindful relaxation techniques and deep-breathing exercises that promote calm and balance.

5. Listen to Music

Can you use music to calm anxiety? Maybe!

According to research, listening to music is associated with positive effects on mood and may help temporarily relieve symptoms of anxiety.

This isn’t to say making a playlist is a cure-all, but it might be a good technique to supplement other strategies when you feel anxious.

6. Keep a Journal

Writing down your thoughts and feelings is like having a conversation with yourself. It helps you sort through emotions, manage stress, gain clarity, and make sense of your day.

Plus, journaling is a low-cost, low-risk way to reflect before reacting. This can help you stop negative thoughts in their tracks — or at least push against them — which might end up calming down your anxiety.

Another approach: Research shows that writing down things you’re thankful for each day can shift your mindset and improve your overall well-being.

7. Limit Caffeine Intake

We get it — lots of people rely on coffee to kickstart the day. But caffeine is a stimulant, and it can trigger increased cortisol (the stress hormone), which can make anxiety worse.

One review of studies examined the anxiety-inducing effects of caffeine on humans and animals. Though low concentrations of coffee can help get you moving, higher amounts were found to have anxiogenic-like effects — that is, they increase anxiety levels.

This is especially true for folks prone to panic attacks or other symptoms of anxiety.

So, if you’re already feeling on-edge, it might be worth trying an alternative like green tea. Green tea has a small amount of caffeine but way less than coffee.

8. Avoid Alcohol

A drink at the end of a long day might seem like a nice way to unwind, but alcohol can actually make anxiety worse in the long run.

The connection between alcohol and anxiety is well-documented. Have you ever felt extra anxious after a night out? This has been nicknamed “hangxiety” — the panicky, on-edge feeling that can hit when the booze wears off.

So, while alcohol might temporarily take the edge off and mute feelings of anxiety, it can also create a cycle where you feel more anxious over time but continue to use alcohol to numb that anxiety and stress. Cutting back might help you feel calmer and more in control.

9. Focus on Whole Foods

The food you eat affects your body and your mind.

Whole foods like fruits, veggies, nuts, and whole grains can support healthy mood and energy levels. Meanwhile, sugary snacks and ultra-processed foods might leave you feeling sluggish or anxious.

On a similar note: Don’t forget about hydration! Drinking enough water supports brain function and an overall sense of wellness, making it easier to keep stress in check.

We all deal with anxiety from time to time — but when anxious feelings or worries interfere with your daily life, you could be dealing with an anxiety disorder.

Some common anxiety disorders:

• Generalized anxiety disorder (GAD)

• Panic disorder

• Social anxiety disorder

• Specific phobias

Although post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD) are classified as other types of mental health conditions, they often come with similar symptoms as anxiety disorders.

Some common symptoms of anxiety disorders include:

• Restlessness

• Dizziness

• Sleep issues

• Difficulty concentrating

• Irritability

• Trouble controlling anxious thoughts

• Panic attacks that cause increased heart rate and shortness of breath

If you’re struggling with any of these symptoms on a regular basis, seeking professional help can be a powerful step toward feeling better.

How to lower anxiety looks different for everyone, but therapy, medications, or a combination of both can give you the tools you need to manage anxiety long-term.

While the habits and strategies to calm anxiety we went over can be helpful, they shouldn’t necessarily replace professional guidance and proven treatment options, like therapy and meds.

Medication for Anxiety

A healthcare provider like a licensed psychiatrist or psychiatric nurse practitioner may recommend trying anxiety medication.

Some common types used to treat anxiety include antidepressants, anti-anxiety medications, and beta-blockers.

Antidepressants

Hers offers access to Balance Blend Rx, a unique compounded antidepressant that pairs prescription SSRIs (selective serotonin reuptake inhibitors) with natural supplements like vitamin B6 and L-theanine. SSRIs boost serotonin activity to help with mood regulation.

Zoloft® (sertraline), escitalopram (Lexapro®), fluoxetine (Prozac®), and Paxil® (paroxetine) are a few SRRIs prescribed for anxiety. And L-theanine promotes relaxation and focus, while B6 helps regulate the nervous system, potentially enhancing SSRI effects.

Just a heads-up, antidepressants can take a few weeks to kick in, so try to be patient as you wait for your anxiousness to subside.

Anti-Anxiety Medications

Anti-anxiety meds like benzodiazepines provide quick relief by promoting a relaxed feeling, but they’re usually for short-term use due to their addictive potential. 

Buspirone (generic for Buspar®) is another anti-anxiety medication used for generalized anxiety disorder. It’s typically a second-line treatment for people who don’t respond to antidepressants.

Beta-Blockers

Propranolol and other beta-blockers limit the effects of stress hormones on your heart. They’re occasionally used off-label to treat the physical symptoms of performance anxiety — a type of anxiety that may bubble up before speeches or performances.

Though beta-blockers can temporarily prevent the physical symptoms of anxiety, such as racing heart, tremor, and excessive perspiration, they don’t treat the psychological symptoms.

If you think anxiety medication may help calm your anxiety, here are some tips on asking your healthcare provider for anxiety medication. You can also connect with a healthcare provider through Hers, who can help you explore your options and find the right fit.

Talk Therapy for Anxiety

For many people with anxiety disorders, managing symptoms is easier with a mix of medication and talk therapy. Having a supportive space to unpack your thoughts with a trained mental health professional can make a huge difference.

One of the most effective approaches is cognitive behavioral therapy (CBT), which teaches you how to recognize negative thought patterns and shift your response to anxiety triggers.

Think of it as building a mental toolkit to help you reframe anxious thoughts, develop healthier coping strategies, and feel more in control.

Managing anxiety and stress can positively impact your mental and physical health, and there are plenty of ways to find relief.

Here’s how to calm down anxiety and work on improving your overall quality of life:

• Simple lifestyle changes — like cutting back on caffeine and alcohol, exercising regularly, and practicing mindfulness — might help ease symptoms of anxiety.

• Anxiety is common, but when it starts interfering with daily life, it’s worth addressing.

• Therapy and medication are two of the most effective treatments for anxiety, helping with both the mental and physical symptoms.

The key takeaway? Using the above strategies in combination with medical advice from a healthcare professional is the best approach to lessening anxiety.

If you’re considering medication, you can use our online psychiatry platform to connect with a licensed healthcare provider and get started with anxiety treatment.