You don’t have to hide. And, you are not alone.

It can be a good thing if a rush of exhilaration gets endorphins flowing to meet a goal. And, if you are anxious about family matters, terrorism, job security, or how to make the house payment you are not alone. The land of the free is the home of the anxious.

Anxiety disorders affect more than 40 million Americans. That’s more than 18% of the population of the United States. Worse yet reports suggest more than 30% of adults in North America, age 18–54 are misdiagnosed, go untreated, or don’t know they have anxiety issues.

I am not a doctor or licensed therapist. If your anxiety is severe please go to someone who is licensed to help. I am practical and these strategies may help if you have mild anxiety.

  • Check your diet
  • Exercise
  • Breathe
  • Tell yourself a story
  • Create order
  • Stop people pleasing
  • Take a bath
  • Detox

Check your diet

If your diet is full of bad food than your body isn’t performing at an optimal level. Eating habits don’t cause anxiety, but they can exacerbate the symptoms. So too can caffeine and alcohol. These are common triggers of panic. Limiting them may help limit your anxiety.


One vigorous exercise session can eliminate anxiety for hours. Exercise isn’t just about getting fit. It’s about improving self-confidence through meeting goals, even small ones. It can also improve your mental well-being.


Pause and breathe. That alone may help. Simple; right? Yoga and meditation focus on breathing and focused breathing helps relax and calm the body. You can’t be relaxed and anxious at the same time. It’s worth a try.

Tell yourself a story

Recreate your situation and change it. Write a story or journal as though you are someone else. Take an imaginary voyage and recreate the outcome. If that doesn’t work think about the worst thing that can happen and jot it down. Most times our thoughts are worse than what happens in real life. Writing about the most horrible possibility can be freeing.

Create order

When things are out of place anxiety can creep up. Create physical order. Clean the kitchen or make the bed. Studies show people who make the bed are more productive.

Stop people-pleasing

Nobody but you thought you could do everything. No one else knows your schedule or what you have on your plate. Give yourself permission to say no. And, create space. Get up a little earlier or stay up a wee bit later than everyone else so there is time for you and your thoughts alone.

Take a bath

Enjoy a Calgon moment and a nice soak in the tub. Light a candle or read a book. Do something relaxing.


Take a break from social media and everyone’s highlight reel. Go for a day trip, a walk, a hike. Eliminate comparing yourself to others so that your focus is on a more relaxed self.

Hope you enjoy these tips. If you have other advice, we’d be glad to hear it.