6 Simple Ways to Get Rid of Anxiety and Feel Like Yourself Again

Anxiety can sneak up on anyone—at work, in relationships, or even during a quiet night at home. It’s the nagging worry that won’t go away, the racing heart that appears out of nowhere, and the feeling that something’s wrong even when everything seems fine. While everyone’s experience is different, there are practical, evidence-based ways to ease anxiety that don’t require medication or major lifestyle overhauls. Let’s explore some easy, effective techniques to help you find calm and clarity.

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1. Breathe—But Do It Right

When anxiety hits, your breathing often becomes shallow and rapid. This triggers the body’s stress response and worsens your symptoms. One of the fastest ways to reset is with deep, diaphragmatic breathing.

Try this: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 6 seconds. Repeat for 3–5 minutes.

This simple technique can offer instant relief from stress and anxiety, grounding your mind and lowering cortisol levels within minutes.

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2. Move Your Body

Exercise isn’t just about physical fitness—it’s one of the most effective tools to get rid of anxiety. Moving your body boosts endorphins and helps your brain process stress more efficiently.

You don’t need to run a marathon. Even a brisk 20-minute walk or a few rounds of bodyweight squats and push-ups can dramatically shift your mood.

Personal note: I remember feeling overwhelmed before a major presentation. I walked around my neighborhood for 15 minutes, focusing only on my steps and breath. By the time I returned, the racing thoughts had slowed, and I delivered the presentation with calm confidence. It was a turning point in understanding how movement truly helps manage worry.

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3. Cut the Caffeine, Cut the Chaos

Caffeine is a stimulant. When you’re already anxious, it acts like gasoline on a fire. If you’re experiencing regular anxiety, try cutting back on coffee, energy drinks, and sodas.

Opt for herbal teas like chamomile, lemon balm, or passionflower. These natural options are known for their calming properties and can help reduce jittery feelings without affecting focus.

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4. Name the Feeling

One powerful yet underrated way to reduce anxiety is to label it. Say to yourself: “This is anxiety. It’s a feeling. It’s not permanent.”

By acknowledging what’s happening, you reduce its control over you. This technique, rooted in cognitive behavioral therapy (CBT), helps separate you from your emotions and reminds you that you’re not your thoughts.

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5. Try Natural Supplements (With Caution)

If you're wondering what can I take to get rid of anxiety, there are some supplements that may help when used carefully:

• Magnesium: Helps regulate the nervous system and promotes relaxation.

• L-theanine: Found in green tea, it can promote a relaxed but alert state.

• Ashwagandha: An adaptogen that helps balance cortisol levels.

Always consult your healthcare provider before starting supplements, especially if you’re taking medication or have a health condition.

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6. Create a 'Calm Toolkit'

Sometimes the most effective strategies are the ones you prepare in advance. A “calm toolkit” is a collection of activities and items that bring you comfort when anxiety strikes.

Examples:

• A playlist of soothing music

• A journal to write your thoughts

• A guided meditation app

• A favorite scent or essential oil (like lavender)

• A reminder card with your favorite affirmation: “This feeling will pass. I am safe.”

Keep it accessible—your bag, your car, your desk. When panic creeps in, you’ll have your defense ready.

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Final Thoughts: You’re Not Alone

Anxiety is part of being human. But it doesn’t have to control your life. Whether you're looking for how to get rid of anxiety and worry or searching for what helps to get rid of anxiety in a lasting way, the answer often lies in small, consistent habits.

Start with one or two of these strategies. See what works for you. And remember—progress isn't measured by the absence of fear, but by your growing ability to face it calmly.

If anxiety ever becomes too overwhelming, don’t hesitate to talk to a mental health professional. There’s strength in asking for help—and relief in knowing that healing is always possible.