12 Habits That Help With Anxiety (That You Might Not Have Tried Yet)

Unfortunately, anxiety can sneak in when you least expect it. One minute you’re fine, the next you’re spiraling over something your coworker said or dreading an event you haven’t even RSVPed to yet. While deep breathing and therapy are staples (and very helpful), there’s a whole world of lesser-known habits that can make a real difference in calming your nervous system.

If you’ve been looking for fresh ways to manage anxiety that actually stick, these 12 habits might be the missing pieces you didn’t know you needed.

1. Start your morning without checking your phone

Scrolling first thing spikes cortisol and floods your brain with information before you’ve even gotten out of bed. Try starting your morning tech-free (even just 10–15 minutes) to ease into your day with a calm mind.

Coach tips:

• Try leaving your phone in a different room when you sleep so that you’re not tempted to scroll!

• Physically turn your phone off and don’t turn it on until you’ve done one task in the morning.

• Put a social media blocker on your phone so that you cannot use it before a certain time.

2. Drink something warm, before caffeine

There’s something soothing about a warm drink in the morning that isn’t coffee. A calming herbal tea or warm lemon water can ground your nervous system before caffeine ramps everything up.

I recommend peppermint tea in the morning. It’s great for digestion and the mint wakes you up!

3. Practice “brain dumping” every night

Anxious minds tend to overthink, especially before bed. Create a habit of writing down everything that’s swirling in your brain—no structure, no grammar rules. Just dump it out and go to sleep lighter.

I like to use my notes app for this. It’s really easy and accessible.

4. Label your emotions

Instead of saying “I feel anxious,” get curious. Is it dread? Pressure? Overstimulation? Naming the emotion helps you understand it, and that understanding is the first step to releasing it.

Learn how to coach yourself (but don’t take away my job please!) . This equips you with the skills that you need to handle anything.

5. Stand outside in the sun, even for 2 minutes

Natural light helps regulate your circadian rhythm and increases serotonin. You don’t need to hike a mountain, just stand on your doorstep, take a few breaths, and feel the sun on your face.

If you live in a flat or wake up before the sun comes out, consider investing in a sunlight alarm clock (best purchase ever!).

6. Create a calming “anchor habit”

Choose one small, grounding ritual you do at the same time every day (like stretching your arms overhead when you wake up or lighting a candle before journaling). This acts as an anchor, giving your brain a sense of safety and predictability.

7. Organise one small area a day

A cluttered space can make your brain feel overwhelmed. Instead of tackling your entire home, choose one tiny area a day—a drawer, your desktop, your car console. Little wins calm your mind and create a sense of control.

8. Eat grounding meals (warm, slow, and balanced)

Cold, rushed, or sugar-heavy meals can throw off your energy. Warm, nourishing meals eaten mindfully help support blood sugar balance and emotional regulation, two big players in anxiety.

My current favourite is apple and blueberry porridge or overnight oats. Delicious and super simple!

9. Check your caffeine timing

You don’t have to give up coffee (thank goodness), but try delaying it by an hour after waking to avoid the cortisol-caffeine combo. Bonus: it may help reduce that afternoon crash too.

10. Say what you need out loud, even just to yourself

Anxiety often comes from unmet needs or unsaid boundaries. Get in the habit of saying, “I need…” or “I don’t want…” out loud to validate your own feelings and clarify your next step.

*this is my favourite lesser-known habit! Start doing it today :)

11. Put a “worry window” in your schedule

Instead of worrying all day, give yourself 10 minutes to journal or talk out every single anxious thought. When thoughts pop up outside that window, remind yourself: “That’s for later.”

Coaching tip: Schedule in 30-60 minutes per day to do all of your “worrying”. Keep a running list of things to worry about during the day and then circle back to them during this time.

12. Romanticise your wind-down routine

Nighttime routines don’t have to be boring. Use essential oils, soft music, cozy lighting, whatever feels luxurious and calming to you. Make it an act of self-love rather than another to-do.

The Takeaway:

Anxiety doesn’t disappear overnight, but your habits can be powerful allies in managing it. These lesser-known shifts might seem small, but they add up to a calmer, more grounded version of you. Try a few this week and see what clicks. You don’t need to “fix” yourself—you just need tools that actually work for you.