Coping with Anxiety: Turning Down the Volume
Anxiety can feel like a constant background noise — sometimes a dull hum, sometimes a blaring siren. One of the most helpful ways to approach it isn’t to fight it or try to shut it out completely, but rather to turn down the volume.Having suffered with anxiety most of my life, these are some of the strategies I use to cope.
Learning to live with anxiety doesn't mean resigning yourself to it forever. It means accepting that anxious feelings might show up from time to time — and knowing that you don’t have to let them take over. Just like background music, you can notice it, acknowledge it, and then choose to focus your attention elsewhere.
Accepting Anxiety Without Letting It Lead
One of the most powerful steps is simply acceptance. When anxiety arises, it’s easy to resist it — to label it as bad, or to panic about the panic. But sometimes, just saying, “I feel anxious right now, and that’s okay,” can make a world of difference. Acknowledging your feelings takes away some of their power. You're not running from them; you're just choosing not to let them steer the wheel.
After you’ve acknowledged how you feel, the next step is to gently shift your focus. What small, grounding thing can you do in the moment? Go for a walk, call a friend, do a few deep breaths, or even just make a cup of tea.
Caffeine, Anxiety, and Setting Boundaries
If you’re struggling with anxiety, what you put into your body can either help or hinder your progress.
Caffeine can heighten feelings of anxiety, especially if you’re sensitive to it. That morning coffee might give you a boost, but it can also increase your heart rate and make you feel jittery — symptoms that mirror anxiety and can make it worse.
Personally, I limit my caffeine intake and don’t drink coffee after 11am. I’ve found that cutting back on coffee and energy drinks really helps keep my nervous system calm, especially later in the day when I want to wind down.
Alcohol and Anxiety: Mindful Enjoyment
Alcohol can be another hidden trigger. While it might seem to take the edge off in the short term, it often leaves you feeling more anxious afterwards. It disrupts sleep and messes with your brain chemistry — not ideal when you’re trying to stay steady and balanced.
That said, I enjoy a cold beer or a glass of wine or two on the weekend. But I’m aware of the effects alcohol can have on my anxiety, so I stay mindful of my intake and make a conscious effort not to overdo it. Enjoyment and awareness can go hand-in-hand.
Exercise: A Natural Antidote to Anxiety
One of the best tools I’ve found for managing anxiety is exercise. Moving your body changes your mindset. It helps release endorphins — the brain’s natural stress-relievers — and can instantly shift your energy.
Lifting weights in particular is something I personally find really helpful. It gives me a sense of focus, purpose, and control. Whether it’s strength training, a brisk walk, a HIIT session or a bit of boxing, exercise helps break the loop of overthinking and brings you back to the present.
You don’t need to do anything extreme — even 20 minutes of movement can make a difference.
Don't sit in silence
Anxiety often thrives in silence. If you find yourself sitting still with thoughts racing around your head, try to shift the energy. You don’t have to solve everything in that moment — just create a bit of space.
Listen to a podcast, put on a TV show you enjoy, or even some music. Distraction isn’t avoidance — it’s giving your brain a break from the internal noise. It’s okay to say, “Not right now.” The goal isn’t to never feel anxious, but to avoid getting stuck in it.
Final Thoughts
Coping with anxiety isn’t about finding a magic cure — it’s about building a toolkit that works for you. Accept your anxious moments, take care of your body, and be kind to yourself. The volume might still be there, but you can turn it down.
And finally, be mindful that others around you might also be struggling, even if they don’t show it. A bit of patience, kindness, or simply checking in with someone can go a long way. You never know the difference a small gesture might make to someone who's quietly carrying a heavy load.
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