14 Practical Tips to Overcome Anxiety and Find Calm

When anxiety starts to take over, it can feel like your mind is running faster than your life. If you have been feeling overwhelmed, worried about the future, or unsure how to quiet the constant swirl of thoughts, you are in the right place. You are not alone, and there is nothing wrong with you for feeling this way. Life brings a lot of pressure, and anxiety shows up when our hearts are trying to make sense of it all.

The good news is that anxiety does not get the final say. With the right tools and a little support, you can create more peace, more clarity, and more calm in your everyday life.

Today I am sharing 14 practical tips to help you overcome anxiety and feel grounded again. These simple steps have helped so many women find relief, and I know they can help you too.

1. Let Yourself Name What You’re Feeling

One of the most powerful things you can do when anxiety shows up is simply name what you are feeling. Instead of pushing it down or pretending you are fine, give yourself permission to be honest. Anxiety is a normal human response, and acknowledging it is the first step toward loosening its grip.

Pay attention to what triggers your anxiety and how it tends to show up in your day. Maybe it hits you first thing in the morning, or maybe it sneaks in when life feels uncertain. The more aware you become, the more clarity you gain.

You might find it helpful to jot your thoughts in a journal or talk things through with a trusted friend or therapist. Sometimes saying your feelings out loud brings a kind of relief you did not expect. Remember, acknowledging your emotions is not a sign of weakness. It is a brave, proactive step toward healing and a more grounded, peaceful life.

2. Use Your Breath to Calm Your Body

When anxiety hits, your body often reacts before your mind even knows what is happening. Your shoulders tense, your chest tightens, and your breathing gets shallow. This is why slowing your breath on purpose is one of the simplest and most powerful ways to interrupt the spiral.

In my conversation with Justin Whitmel Earley, he explained that anxiety often shows up in the body long before the mind can name it . He also shared something that surprised so many listeners: breathing might be one of the most spiritual practices you are ignoring . Your breath is not just a physical response. It is a way to bring your whole self back into the presence of God.

When you pause and take slow, intentional breaths, you are signaling your nervous system to settle. You are reminding your body that you are safe.

3. Move Your Body to Release Stress and Build Strength

Anxiety does not just live in your mind. It settles into your shoulders, your jaw, your chest, and your breath. One of the most effective ways to break that tension is to move your body in a way that feels kind and supportive.

In my episode Move to Get Strong, Not to Shrink, I talk about how we were never created to move our bodies just to take up less space . For so many women, movement has been sold as punishment or a way to earn worth, but that is not God’s heart for you. What if movement became a celebration instead of a chore? What if it became a way to step into your God‑given strength and show up in your life with boldness and joy ?

Physical activity, whether it is a walk, stretching, dancing in your kitchen, or a full workout, helps release stress, boosts endorphins, supports better sleep, and clears mental fog. Even more than that, it reconnects you with your body in a way that anxiety often disrupts.

Movement is not about shrinking yourself. It is about honoring the body God designed for you and choosing strength over striving. Start small, show up consistently, and let those moments of movement remind you that you are capable, grounded, and stronger than anxiety wants you to believe.

4. Be Mindful of Your Social Media Intake

Social media can be a wonderful place to connect, learn, and be inspired, but it can also quietly fuel anxiety without us realizing it. The constant comparison, the highlight reels, the opinions, the pressure to keep up, and the endless scroll can leave your mind feeling overwhelmed and your heart feeling not enough.

It is important to pay attention to how social media makes you feel. If you notice your anxiety rising, your mood dipping, or your thoughts getting heavier after scrolling, that is your cue to take a break. You are not meant to carry the weight of everyone’s lives, opinions, and emotions all at once.

Try setting gentle boundaries around your screen time. Unfollow accounts that drain you. Mute the noise that pulls you into comparison. Choose creators who lift your spirit and point you toward truth, joy, and peace. And do not be afraid to step away completely when your mind needs rest.

Staying connected is good, but protecting your mental health is essential. When you limit the content that overwhelms you and intentionally choose what you let into your heart, you create more space for calm, clarity, and the things that truly matter.

5. Challenge Negative Thoughts

Anxiety loves to tell stories that feel true in the moment but are not always rooted in reality. Your mind can take one worry and spin it into a whole worst case scenario before you even realize what is happening. One powerful way to loosen anxiety’s grip is to question those negative thoughts instead of automatically believing them.

When an anxious thought shows up, pause and ask yourself: Is this actually true? What evidence do I have for this? What evidence do I have against it? How would I talk to a friend I love who was thinking this way? Often, just slowing down long enough to examine the thought helps it feel less overwhelming.

You can even write your anxious thoughts down and then write a more truthful, grounded response underneath. Over time, this practice trains your mind to look for what is real, not just what is scary. Remember, you are not your thoughts. You can notice them, challenge them, and choose to stand in truth instead of fear.

6. Reach Out for Professional Support When You Need It

There is absolutely no shame in needing help. In fact, choosing to talk with a therapist or counselor is one of the bravest and healthiest steps you can take when anxiety starts to feel bigger than what you can manage on your own. I have seen firsthand how life changing good therapy can be, both in my own story and in the lives of people I love.

A skilled counselor brings tools, perspective, and support that are tailored to you. They can help you untangle anxious thoughts, understand what is happening in your body, and build practical strategies that bring real relief. And with virtual sessions now so accessible, getting help fits more easily into real life. Many insurance plans even recognize how deeply mental health affects physical health and will cover the cost.

Reaching out is not a sign of weakness. It is a sign of wisdom. It is choosing healing over hiding. It is choosing to care for the version of you that anxiety tries to silence. You deserve support, and you do not have to walk through this alone.

7. Protect Your Peace by Setting Healthy Boundaries

One of the most loving things you can do for your mental and emotional health is to set clear boundaries. Anxiety grows in the spaces where we overcommit, over give, and overlook our own needs. Learning when to say no is not selfish. It is wisdom. It is stewardship. It is choosing peace over pressure.

In my episode Boundaries, Balance, and Breakthroughs: The Best of Emotional Health, you will hear powerful insights from leaders who have spent years practicing what they teach about boundaries, balance, rest, minimalism, and intentional living. Their message is simple but life changing: you cannot live a healthy, grounded life if you are constantly stretched beyond your limits.

Saying no creates space for what matters most. It protects your energy, your time, and your emotional well-being. It helps you show up with clarity instead of resentment. And it teaches the people in your life how to love you well.

If you have ever struggled to tell the difference between honoring your needs and feeling selfish, you are not alone. I have been there too. Boundaries are not about shutting people out. They are about showing up in relationships with honesty, strength, and compassion.

When you communicate your limits clearly and kindly, you create healthier, more balanced connections. You make room for rest. You make room for joy. You make room for the life God is inviting you to live.

8. Strengthen Your Heart Through Faith

When anxiety feels loud, faith becomes the steady place you can return to again and again. It reminds you that you are not walking through any of this alone and that God is already at work in the places you cannot see. Faith does not erase every hard thing, but it gives you courage, comfort, and a deeper sense of grounding when life feels uncertain.

In my episode Letting Go, Leveling Up: The Best of Faith Driven Disciplines, I share six of the most faith fueled, soul shifting conversations we have ever had on the show. These stories are powerful reminders that spiritual practices like prayer, Scripture, worship, and stillness are not just routines. They are lifelines. They help you release what is weighing you down so you can step into the peace and strength God has for you.

When you pray, you are inviting God into the very places where anxiety tries to take over. When you open your Bible, you are anchoring your mind in truth instead of fear. When you pause long enough to breathe and be still, you create space for God to steady your heart.

Keep leaning in. Keep trusting. Keep remembering that God is with you, He is for you, and He wants good for you even when the future feels unclear. And if you want weekly encouragement to help you stay rooted in truth, you can sign up for my Friday Devotionals. They are filled with hope, practical wisdom, and a whole lot of Jesus to carry you into the weekend.

9. Find What Helps You Relax and Truly Unwind

We all unwind in different ways, and that is part of what makes us beautifully human. I might be the odd one out here, but when I need to relax, I head straight for the amusement park. Nothing gets me out of my head faster than a roller coaster with my favorite people. Team thrill all the way.

But if you are on team chill, your version of rest might look completely different. Maybe it is curling up with a good book, soaking in a warm bath, listening to calming music, or simply sitting in a quiet corner with a cup of tea. Whatever helps your body soften and your mind slow down, make space for it.

Relaxation is not a luxury. It is a necessity. When you intentionally carve out time to unwind in ways that fit your personality, you give your nervous system a chance to reset. You recharge your energy. You create more balance and resilience for the days ahead.

Find what brings you peace, and let it become a regular rhythm in your life. Your mind and your body will thank you for it.

10. Prioritize Real Rest, Not Just More Sleep

Sleep matters, but as Dr. Saundra Dalton Smith explains in my episode The Hidden Reason You Feel Exhausted (Even After 8 Hours of Sleep), many women are still tired because we are only focusing on one type of rest. Real rest goes far beyond catching Z’s. There are different kinds of rest your mind and body need, and embracing them can completely renew your energy, focus, and joy .

If you struggle with anxiety, lack of sleep can make everything feel heavier. Your thoughts race faster, your emotions feel bigger, and your resilience drops. Prioritizing rest is not indulgent. It is essential for your mental and emotional well-being.

Start by creating a simple, soothing bedtime routine. Dim the lights. Put your phone away. Let your mind slow down before your head hits the pillow. Make your bedroom a peaceful space that signals safety and calm. And remember, rest is not only what happens at night. Rest also looks like mental breaks, emotional breathing room, sensory quiet, and moments of stillness throughout your day.

When you care for your sleep and your rest, you are caring for your whole self. You are giving your body the chance to reset, your mind the space to breathe, and your spirit the margin it needs to feel grounded again.

11. Nourish Your Body With Foods That Help You Feel Your Best

What you eat has a powerful impact on how you feel, both physically and emotionally. When your body is nourished, your mind has a stronger foundation to handle stress, anxiety, and the demands of everyday life. Eating well is not about perfection. It is about paying attention to what helps you feel steady, energized, and clear.

Start by filling your plate with a variety of colorful fruits and vegetables. They are packed with vitamins and minerals that support your brain and your mood. Add whole grains like quinoa, oats, or brown rice for steady energy that lasts throughout the day. Include proteins and healthy fats that help keep your blood sugar stable and your mind focused.

Just as important is noticing the foods that slow you down. Pay attention to what leaves you feeling foggy, anxious, or depleted. Your body is always communicating with you, and learning to listen is one of the kindest things you can do for yourself.

When you fuel your body with foods that support your well-being, you are not just taking care of your physical health. You are strengthening your emotional resilience, supporting your mental clarity, and giving yourself the energy you need to show up fully in your life.

12. Be Mindful of Alcohol and Caffeine

Now, do not shoot the messenger, but we need to talk about alcohol and caffeine. Both can quietly make anxiety worse, even when they feel comforting in the moment. They can disrupt your sleep, increase your heart rate, and for some people even trigger panic symptoms. When you are already feeling overwhelmed, these little things can add up quickly.

This does not mean you have to give them up forever. It simply means paying attention to how your body responds. Notice what helps you feel steady and what leaves you feeling more anxious or wired. Your body is always speaking. Learning to listen is an act of self-care.

If you find that caffeine or alcohol ramps up your anxiety, try swapping in gentler options. Herbal teas, decaf drinks, or fruit infused water can give you something warm or refreshing to sip without the side effects. Small changes can make a big difference in how grounded and calm you feel throughout the day.

Choosing what supports your well-being is not about restriction. It is about honoring your mind and body so you can show up as the healthiest version of yourself.

13. Speak Truth Over Your Mind

Anxiety loves to whisper lies about who you are and what you are capable of. One powerful way to quiet those lies is to fill your mind with truth. Positive affirmations are not about pretending everything is fine. They are about reminding your heart of what God has already said about you.

Instead of letting negative self-talk run the show, speak words that reinforce your worth, your resilience, and your identity in Christ. Memorize a few Bible verses that steady your spirit when anxious thoughts rise. Keep a short list of Scriptures or encouraging truths where you can see them often. Let them become the words you reach for when your mind starts to spiral.

When you choose to focus on what is good, right, and true, you train your mind to return to peace instead of panic. Over time, this practice builds confidence, clarity, and a deeper sense of emotional steadiness.

Speaking truth over your life is not just a mindset shift. It is a spiritual discipline that strengthens your heart from the inside out.

15. Live According to Your Values

Anxiety often grows when your life drifts away from what matters most to you. Taking time to identify your core values helps you make choices that feel aligned, purposeful, and steady. These values reflect who God created you to be and how you want to show up in the world.

Once you know what truly motivates you, let those values guide your decisions, your boundaries, and your daily rhythms. Living in alignment brings clarity and peace because you are no longer reacting to life. You are choosing it.

We are living in challenging times, but small, intentional shifts can help you feel more grounded. Instead of focusing on what you cannot control, focus on the one thing you can: how you choose to live, respond, and move forward. When your actions reflect your values, you experience more confidence, more calm, and a deeper sense of meaning.

Conclusion

Anxiety may show up, but it does not get to lead your life. Every small, intentional choice you make to care for your mind, body, and spirit moves you toward greater peace. When you live in alignment with your values, you stop reacting to life and start choosing it.

You cannot control everything around you, but you can control how you show up. And as you take these steps, trust that God is with you, guiding you and strengthening you. Small shifts add up. Keep going. You are growing, you are capable, and you are never walking this alone.

If you want encouragement as you keep moving forward, you can download the free chapters of Standing Strong right from my site. They will help you stay grounded, confident, and rooted in the truth of who God created you to be.