Underrated Ways I Support Myself When Anxiety Is Loud

I have struggled with anxiety since I can remember, before I even knew what it was. I’d call my mom from school to pick me up due to “tummy aches”, desperate to be home in the safety of my bed to ease the discomfort even slightly.

I’ve learned ways to soothe over the years, some healthy, some not, and slowly made peace with the idea that anxiety will likely always be a roommate, one I live alongside now rather than fight against.

Though not as often anymore, there are times when this roommate gets so loud it feels like I’m no longer welcome in my own skin. The last time this happened was almost two years ago. I couldn’t eat, I couldn’t sleep, I couldn’t sit still for multiple days on end. The last thing I wanted to hear was typical advice about breathing techniques or practicing mindfulness. In fact, this well-intentioned advice would make me feel like combusting right there on the spot.

I’ve stopped trying to “fix” my anxiety and started focusing on expanding my capacity to carry it. It’s a subtle shift, but it’s helped me. Here is what I actually do to support my nervous system when the noise is deafening - not to make it go away, but to prove to myself that I can handle it.

Temperature shifts

Your nervous system responds quickly to temperature. A heating pad, hot bath or shower, ice-cold water on your face or stepping outside into cold air. These aren’t random comforts, they’re physical signs to your body that something is changing and when anxiety feels stuck, it helps move it.

Stretching

Hear me out. When your body thinks you’re under threat, your muscles tighten. You wouldn’t be able to stretch if you were being chased by a tiger. Stretching sends a message to your body: I’m safe enough to soften. I’m not saying do a whole yoga class, do 2-3 of the easiest stretches available to you at that time.

Eat Something

When I’m anxious, my appetite disappears, and not eating makes me feel even more on shaky ground. My go-to is smoothies. If I don’t feel like I have the ability to make it, I buy one and sip on it throughout the day. This isn’t about perfect nutrition, it’s about giving your body enough support so it’s not running on empty.

Put your phone in another room

Like everyone these days, my phone is the first place I turn when anxiety is present. Doomscrolling may feel like momentary relief, but it keeps your nervous system activated. I know it’s not realistic to ask you to put your phone away and go on a walk in these moments, so instead, replace doomscrolling with your comfort show or movie. Long-form familiar content is going to be a safer place for your brain to land.

Sit outside

You don’t have to leave your property if you can’t. Stand out on your balcony, sit on your front step, or even just open your window if that’s what feels manageable. Being outside forces you to engage your senses and helps pull you back into your body. If you can be close to a body of water or an open field, even better. When we are anxious, our perspective becomes hyper-focused. Landscapes with no walls or boundaries force our brain to stop looking inward and start looking outward.

Find an anchor

When your mind is racing, thinking your way out usually doesn’t help. You need somewhere to place your attention, and anything tactile and textured can help draw focus. If drawing, knitting, lego, or puzzles feel doable, great - if that feels like too much, sensory strips, fidget toys, or a weighted squishy ball can do the trick.

None of these are “cures”, but they are the quiet, underrated anchors that keep me from spiraling when things get heavy. They don’t make the anxiety go away, but they give me enough steady ground to stand on while it passes.