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10 Effective Tips to Overcome Anxiety and Nervousness

Discover how to face the stress and pressure of today’s world while managing your own personal challenges. Learn how to overcome anxiety and distress in this ever-changing and demanding world....
Author: Patricia Alegsa
27-08-2025 11:57


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Table of Contents

  1. Types of Anxiety and Why It’s Important to Identify Them
  2. 10 Practical Suggestions to Control Anxiety
  3. Extra Tools for Emotional Well-being
  4. Routine for Better Sleep
  5. Take Care of Your Mental and Physical Nutrition
  6. Quick Deep Breathing Exercises
  7. Progressive Muscle Relaxation
  8. Keep Your Contacts Close

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Have you been feeling anxious, nervous, or distressed lately? Don’t worry! You’re not alone. 😊

In the hustle and stress of modern life, it’s totally normal to feel anxious sometimes. I see it every day in my practice: people who come in feeling like they’ve lost control and that anxiety is dominating their emotional well-being. But I assure you, there is a way out!

Below, I’ve gathered 10 practical suggestions—well-tested by my patients—for you to turn around anxiety, nervousness, and distress. You can start using these ideas today and begin to regain your serenity.


Types of Anxiety and Why It’s Important to Identify Them



Sometimes, anxiety arises as a worry about specific situations. But when it becomes constant, you might be facing Generalized Anxiety Disorder (GAD), where worry is hard to control, or even panic attacks, with symptoms like palpitations and a feeling of faintness. 😵

Remember: both medication and cognitive-behavioral therapy (CBT) can be allies in more intense cases. But there are also many natural resources you can add to your daily routine.

Did you know you can calm yourself using therapeutic writing? Discover more in this article


10 Practical Suggestions to Control Anxiety



1. Schedule Worry Time

  • Set aside 15 to 20 minutes a day exclusively to worry. Write down everything that’s on your mind.

  • Outside of that time, don’t allow yourself to ruminate! Focus on the present—I promise with practice, it works.


Tip: For one of my patients, this trick saved her from sleepless nights spent thinking about work.

2. Managing Extreme Anxiety Attacks

  • Whenever you feel anxiety “explode,” remind yourself it’s just a passing crisis.

  • Focus on your breathing and let the moment pass. You’ll survive, I assure you!



3. Review Your Thoughts

  • When you catch yourself imagining the worst, question it.

  • Change “I’ll do terribly” to “I’ll do my best and that’s okay.”


Question for you: Is it really that bad or is my mind playing tricks on me?

4. Breathe Deeply and Slowly 🧘‍♀️

  • Focus on each inhalation and exhalation. You don’t need to count, just feel the air coming in and going out.



5. The 3-3-3 Rule: Ground Yourself in the Now

  • Say out loud three things you see, listen for three sounds, and move three parts of your body.


Try this when you’re overwhelmed—you’ll see what a relief it brings!

6. Take Action

  • Go for a walk, do a small task, or simply change your position. Movement breaks obsessive thoughts.



7. Adopt a Power Pose

  • Straighten your back, take a deep breath, and lower your shoulders. Your body sends the right message to your mind: “I’m in charge here!”



8. Eat Well, Avoid Excess Sugar

  • When stress hits, choose protein or drink water instead of sweets.

  • A balanced diet strengthens your emotional stability and prevents anxiety spikes.



9. Talk and Write About Your Worries

  • Share what you’re feeling with someone you trust. Sometimes just hearing another perspective brings great relief.

  • Write down your thoughts to organize them—this helps more than you think.


I usually do this with my own fears before big talks or challenges. It works wonders!

10. Laugh Whenever You Can 😂

  • Laughter releases endorphins and relaxes you. Watch funny videos, your favorite comedian, or have fun video calls with friends.


I suggest reading: 10 Practical Tricks to Definitively Overcome Anxiety


Extra Tools for Emotional Well-being




  • Try guided meditation, mindfulness, or an online yoga class.

  • Physical activity: Walk, swim, run, ride a bike, or play your favorite sport!

  • Visualize calm places: Close your eyes and imagine your favorite place in the world. Or look for videos of beaches, mountains, forests on YouTube.

  • Essential oils: Lavender, bergamot, and chamomile help you relax. You can use them in a diffuser or simply inhale the aroma.

  • Music therapy: Listen to music that calms or cheers you up. Relaxing playlists on YouTube and Spotify are great!



Patient Example: Once, a woman told me that piano music helped her sleep better than any pill. Try it and find the genre that relaxes you most!


Routine for Better Sleep




  • Try to go to bed and wake up at the same time every day.

  • Turn off screens half an hour before sleeping. Try reading, listening to soft music, or taking a relaxing bath.

  • Make your bedroom your refuge: dark, comfortable, and quiet.




Take Care of Your Mental and Physical Nutrition



  • Include fruits, vegetables, and proteins in your daily diet.

  • Avoid refined sugar and white flour. Instead, opt for whole grains and fresh foods.

  • The omega-3s in salmon, sardines, and vegetable oils can help stabilize your mood.



    • Quick Deep Breathing Exercises




    • Sit in a quiet place, inhale through your nose counting to five, hold for a few seconds, exhale slowly through your mouth.

    • Place your hands on your abdomen and feel it rise with each breath.

    • Do this for five minutes whenever you feel anxious.




    Progressive Muscle Relaxation



    Quick Tip:Squeeze your toes, release them. Then calves, release. Move up through legs, abdomen, arms, shoulders, neck. When finished, your body and mind will float! 😴


    Keep Your Contacts Close



    Don’t isolate yourself. Talking to, calling, or seeing a loved one can be the best natural anxiolytic. And if you can’t go out, take advantage of video calls. It’s a thousand times better than just chatting or scrolling through social media.

    Will you try at least one of these ideas today? If any work especially well for you, I’d love to know—leave me a comment or share your experience. Remember, there’s no anxiety you can’t face by taking one step at a time! 💪

    If your anxiety is severe or doesn’t improve, seek professional help as soon as possible. You deserve to live with inner peace and fully enjoy life.



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ALEGSA AI

AI assistant answers you in seconds

The Artificial Intelligence assistant was trained with information on dream interpretation, the zodiac, personalities and compatibility, influence of the stars and relationships in general


  • Are there any specific areas in your life that you feel need improvement in order to feel better mentally?

    As an assistant, I have no personal experience or feelings as I am an AI, but I can give general advice to improve your mental well-being. To feel better mentally, it is important to take care of yourself in different ways. Here are some areas where you can focus on improvement:

    1. self-care: set aside time each day to do something that you enjoy and that brings you joy. This could be reading a book, taking a walk in nature or meditating.

    2. Healthy lifestyle: Make sure you get enough sleep, eat nutritious food and exercise regularly. Taking care of your body will also have a positive impact on your mind.

    3. Stress management: Learn different techniques to manage stress, such as deep breathing, meditation or yoga. Reducing stress levels can contribute to better mental health.

    4. social support: build a strong social network of friends and family that you can talk to and lean on when you need support or just want company.

    5. Self-reflection: Take time for self-reflection and identify any negative thought patterns or behaviors that may be negatively affecting your mental wellbeing. Then try to work on changing these to more positive and constructive ones.

    Remember, it is important to seek professional help if you feel that your mental wellbeing is being negatively affected in a serious way.

I am Patricia Alegsa

I have been writing horoscope and self-help articles professionally for over 20 years.

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