In part one of our Anxiety Truth Series, we talked about how to recognize when anxiety becomes more than everyday stress. (If you missed it, read how to recognize when anxiety is a problem to catch up.)
Many people hesitate to admit they have anxiety. Our culture often labels anxious people as weak, dramatic, or overly sensitive. None of that is true. Anxiety can stem from many factors—brain chemistry, stress, personality, or past trauma—and for some people, the cause may never be clear.
What matters most is that anxiety doesn’t have to control your life. Once you recognize that anxiety is impacting your day-to-day well-being, there are concrete things you can do to start feeling better.
Practical Ways to Manage Anxiety
1. Talk to someone you trust.
Anxiety thrives in secrecy. When you hide your worries, they tend to grow bigger. Sharing your struggle with a safe, supportive person helps bring relief and perspective. You might be surprised how many people you know quietly deal with anxiety too.
2. Protect your sleep.
Lack of rest intensifies anxiety. Go to bed at a consistent time, avoid screens an hour before bed, and aim for eight hours of sleep. If that feels impossible, start small—cut bedtime scrolling in half or dim the lights earlier. Small habits add up.
3. Move your body.
Exercise really does help. Whether it’s walking, biking, or dancing in your kitchen, movement reduces stress hormones and boosts your mood. You don’t have to run a marathon—just do something that feels manageable and consistent.
4. Cut back on alcohol.
It might feel like alcohol takes the edge off, but it often disrupts sleep and worsens anxiety the next day. If skipping drinks feels hard, ask yourself why. It might reveal something important about how you’re coping.
5. Reduce caffeine.
Caffeine can amplify anxious thoughts and physical tension. Try half-caf coffee or switch to herbal tea. A calmer nervous system will thank you later.
6. Practice mindfulness.
Our brains aren’t designed to be “on” all the time. Mindfulness gives your mind a chance to rest and reset. Try sitting quietly for five minutes, focusing on your breath. Apps like Headspace or Calm can guide you if you’re new to it.
7. Do one enjoyable thing every day.
Joy is an antidote to anxiety. Read a book, take a hot shower, play with your dog, or sip your favorite tea. Choose something small that helps you feel grounded and human again.
8. Check your magnesium.
Magnesium helps regulate your nervous system, and many people don’t get enough. Foods like avocados, almonds, spinach, and black beans are great natural sources. Ask your doctor before adding supplements.
When Self-Help Isn’t Enough
Even when you do all the right things, anxiety can still feel overpowering. That’s when it helps to have professional support. A licensed therapist can help you uncover the root causes of your anxiety and give you tools to manage it long-term.
At Lime Tree Counseling, our team provides anxiety therapy in Ambler, PA that’s practical, compassionate, and personalized. You’ll learn evidence-based techniques—like CBT and mindfulness—that help you calm your mind, regain control, and feel more confident handling daily stress.
If you’re not local, we also offer secure online counseling to residents throughout Pennsylvania.
You weren’t made to live in a constant state of stress and fear. With the right help, you can experience peace again—and learn to navigate life’s challenges with greater calm and clarity.
About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs About Managing Anxiety
How do I know if I need therapy for anxiety?
If anxiety is affecting your sleep, relationships, work, or physical health, it’s time to seek support. Therapy can help you manage symptoms and feel more grounded.
Can anxiety therapy really help?
Yes. Many clients report feeling relief after just a few sessions as they learn how to interrupt anxious thought patterns and regulate their bodies.
Do I need medication for anxiety?
Not necessarily. Some clients benefit from therapy alone, while others use medication short-term. Your therapist can help you explore what’s best for you.
Can I do anxiety therapy online in Pennsylvania?
Yes. Lime Tree Counseling offers secure online sessions for residents across Pennsylvania so you can receive care from the comfort of your home.
If you’ve been fighting anxiety on your own, you don’t have to keep struggling. Help is available—and lasting change is possible.