Self-Care for Anxious People (That’s Not Just ‘Have You Tried Yoga?’)

If I had a dollar for every time someone told me to “just relax” or “try yoga” to deal with my anxiety, I’d be writing this from a private island. Look, I’m not anti-yoga. I get it. It’s calming, it’s good for you, and yes, stretching is important. But when my brain is in full-on existential crisis mode, telling me to hold a downward dog isn’t exactly the game-changing advice I need.

So, if you’re like me — someone whose idea of relaxing often involves spiraling into overthinking — here are some self-care tips that actually work. No incense or handstands required.

1. The “Did I Eat Today?” Check-In

I wish I were joking, but sometimes when anxiety takes over, basic human functions become optional. If you’re feeling extra on edge, ask yourself: Have I eaten anything besides caffeine and vibes today? Because, shocker, food helps. Blood sugar crashes are real, and they love to disguise themselves as panic attacks. So eat something. Preferably not just chips (but hey, baby steps).

2. The “No, You’re Not a Hermit” Walk

Going outside feels like an Olympic event when your brain is stuck in worry mode. But hear me out — just walking around the block can trick your body into thinking you’ve done something productive. Fresh air is free therapy. Plus, sunlight exists. It’s like nature’s antidepressant, and you don’t even need a prescription.

3. The Sensory Reset (a.k.a. Tricking Your Nervous System)

When my anxiety gets unbearable, I do something super simple: dunk my face in cold water. Why? Because science. The “dive reflex” (yes, that’s a thing) calms your nervous system instantly. If full-face dunking sounds too dramatic, holding an ice cube, taking a cold shower, or even just splashing water on your wrists can help.

Alternatively, if cold water isn’t your thing, try something grounding — holding something with texture, lighting a scented candle, or listening to music so loudly that your thoughts have no choice but to shut up.

4. The “Talk to Yourself Like You Would a Toddler” Method

Would you tell a stressed-out child to “just chill” and “stop overreacting”? No. You’d probably say something soothing, like, “Hey buddy, it’s okay. You’re safe. You’re doing great.” So why do we bully ourselves when we’re anxious? Next time your brain is in overdrive, try talking to yourself like you would to a little kid who just spilled their juice. It sounds ridiculous, but it works.

5. The “Stop Trying to Win at Relaxing” Rule

Sometimes, self-care becomes just another thing to stress about. Like, “Ugh, I didn’t meditate today, I’m failing at mental health.” No. If sitting still and breathing deeply makes you more anxious, don’t force it. Relaxation looks different for everyone. Maybe it’s watching a terrible reality show, baking cookies, reorganizing your bookshelf, or sending memes to your best friend. If it makes you feel 5% less like you’re about to explode, it counts.

6. The “Get It Out of Your Head” Dump

Anxiety loves to throw 7,000 thoughts at you at once, so get them out of your brain. Write them down, even if they make no sense. Make a list of everything stressing you out, then look at it and ask: Do I actually need to deal with this right now, or is this just my brain being extra? (Spoiler: It’s usually the second one.)

7. The “Friendly Reminder That Your Phone Is Lying to You” Break

Social media is great for memes but terrible for mental health. If scrolling leaves you feeling like everyone else is thriving while you’re barely functioning, close the app. No one is as happy as their highlight reel. (And honestly, Becky from high school’s “living her best life” post is probably just staged.)

8. The “Okay, Maybe a Little Bit of Yoga” Exception

Alright, fine. Some of that mindfulness stuff can help. But instead of forcing yourself into a full yoga routine, try lying on the floor and stretching like a cat. Just five minutes of rolling your shoulders, unclenching your jaw (seriously, do it right now), and breathing a little deeper can work wonders.

Final Thoughts: You’re Doing Better Than You Think

At the end of the day, self-care isn’t about perfection — it’s about doing little things that make existing feel slightly less overwhelming. And if all you did today was survive, that’s more than enough.

Now, go drink some water. Yes, right now.

(And no, coffee doesn’t count.)

Thank you for reading and joining me on this journey! Keep breathing, keep going, and remember — every step forward counts. Until next time!

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