Like any normal human being, I have moments of anxiety that sneak up on me. Usually this is when work stress piles up or I haven’t been prioritizing myself. Maybe it’s a new project with a same day deadline, back-to-back meetings, or just forgetting to engage in true self-care. During these peaks, my chest tightens, my mind races, and even small tasks feel overwhelming. Over time, I’ve learned some holistic strategies that actually work.

Self-care is the foundation. That means eating well, moving my body, resting properly, and checking in with my emotional state. When I skip meals, sit at my desk for too long, or ignore signs of burnout, anxiety escalates. Nourishing my body consistently creates a baseline of calm that makes those random spikes more manageable.

I also rely on movement. It doesn’t have to be a hardcore workout, sometimes a 20-minute walk, light stretching, or a few yoga poses is enough to release physical tension and reset my nervous system. Paired with mindful breathing, these practices remind me I’m anchored in the present.

Here’s a quick list of what I do when anxiety peaks:

• Move my body: Walk, stretch, yoga, or any activity that releases tension.
• Eat nourishing meals: Regular, balanced meals keep blood sugar stable and support mental clarity.
• Practice mindful breathing: Even 5 minutes of deep, slow breaths can reset my nervous system.
• Check in with myself: Ask, “What do I really need right now?” That can be rest, connection, or a pause from work.
• Rest and reset: Short breaks, naps, or simply stepping away from screens can make a huge difference.

Managing anxiety holistically isn’t about eliminating it entirely. It’s about responding rather than reacting. By consistently caring for my body, mind, and emotional state, those random peaks feel temporary and manageable.

Anxiety is a signal to listen to your body, honor your needs, and integrate practical self-care routines. By doing this, you can navigate stress with more ease and feel grounded, even in high-pressure moments.