What should you not do when anxious?

Asked by: Keshawn Halvorson  |  Last update: March 3, 2026
Score: 4.6/5 (48 votes)

When anxious, you should avoid stimulants (caffeine, nicotine), alcohol, isolation, and unhealthy coping mechanisms like substance use, as these worsen anxiety; instead, focus on present-moment grounding, healthy routines (sleep, nutrition, exercise), and gradually facing triggers, rather than avoiding them or spiraling into excessive worry, catastrophizing, or seeking constant reassurance.

How to stop feeling so anxious?

To stop feeling anxious, use in-the-moment techniques like deep breathing, exercise, or grounding yourself with your senses, while also building long-term habits such as a healthy diet, regular routine, and stress management (mindfulness, journaling). For persistent anxiety, talk to a professional, as therapy, potentially combined with medication, offers effective, lasting solutions. 

What not to do when anxious?

Neglecting self-care is one of the most detrimental things you can do when you have anxiety. Skipping meals, not getting enough sleep, and not taking time for yourself can all increase your stress levels and worsen your anxiety.

What to take to calm nerves?

Here's what we know — and don't know — about some herbal supplements:

  • Kava. Some people use kava as a short-term treatment for anxiety. ...
  • Passion flower. A few small clinical trials have suggested that passion flower might help with anxiety. ...
  • Valerian. ...
  • Chamomile. ...
  • Lavender. ...
  • Lemon balm.

How to calm an anxious person?

To calm someone with anxiety, stay calm yourself, validate their feelings ("It's okay to feel this way"), and gently guide them with simple grounding techniques like deep breathing or naming objects, while offering reassurance that you're there and their feelings will pass, avoiding dismissive phrases like "just relax". Offer support by asking what they need (space, distraction, quiet) and provide a calm presence, but don't try to fix the problem or overwhelm them with questions, focusing on empathetic listening and practical grounding instead.
 

How to stop feeling anxious about anxiety | Tim Box | TEDxFolkestone

35 related questions found

What is the 3 3 3 rule for calming?

The 3-3-3 rule is a grounding technique for anxiety: name 3 things you see, then 3 sounds you hear, and finally, move or touch 3 parts of your body, to shift focus from anxious thoughts to the present moment, interrupting panic and bringing calm by engaging your senses. It's a simple, accessible tool to quickly regain control during overwhelming moments, working by redirecting your brain's attention outward.
 

What drink calms the nervous system?

To calm your nerves, drink herbal teas like chamomile, lavender, or lemon balm; green tea (for L-theanine); warm milk; or water, as hydration and certain ingredients (like apigenin in chamomile or antioxidants) can help reduce stress, but avoid excessive caffeine or sugar. A mindful ritual with a calming beverage can also promote relaxation.
 

Which vitamin deficiency causes anxiety?

Scientific studies confirm a direct link between deficiencies in certain nutrients and symptoms of anxiety. Specifically, vitamin D and B vitamin deficiencies are strongly linked to the development of anxiety disorders.

What are the early warning signs of anxiety?

Symptoms

  • Feeling nervous, restless or tense.
  • Having a sense of impending danger, panic or doom.
  • Having an increased heart rate.
  • Breathing rapidly (hyperventilation).
  • Sweating.
  • Trembling.
  • Feeling weak or tired.
  • Trouble concentrating or thinking about anything other than the present worry.

What can worsen your anxiety?

Common habits that can contribute to anxiety

  • Lack of sleep. Sleep is essential for mental well-being. ...
  • Excessive caffeine. Caffeine might offer a temporary energy boost during the day, but it can make anxiety symptoms worse for some people. ...
  • Poor eating habits. ...
  • Overloading your schedule. ...
  • Excessive screen time.

What drinks are good for anxiety?

In addition to behavioral tools, healthy eating, and lifestyle choices, drinking tea can also help with stress and anxiety relief.

  • Green tea. ...
  • Chamomile tea. ...
  • Peppermint tea. ...
  • Lemon balm. ...
  • Lavender tea. ...
  • Other herbal teas. ...
  • Caffeinated teas and anxiety. ...
  • Peppermint tea.

What does severe anxiety feel like?

Severe anxiety feels like an overwhelming sense of dread or impending doom, accompanied by intense physical symptoms like a pounding heart, shortness of breath, trembling, sweating, and dizziness, coupled with mental distress such as racing thoughts, inability to concentrate, and an urge to escape, often disrupting daily life and leading to avoidance behaviors or panic attacks. It's a full-body alarm response where the brain perceives danger, triggering adrenaline, leading to extreme physical and emotional reactions that can feel terrifying and out of control.
 

What can anxiety do to your body?

Effects of anxiety on your body

  • a churning feeling in your stomach.
  • feeling light-headed or dizzy.
  • pins and needles.
  • feeling restless or unable to sit still.
  • headaches, backache or other aches and pains.
  • faster breathing.
  • a fast, thumping or irregular heartbeat.
  • sweating or hot flushes.

Why do I feel like I'm not here mentally?

Passing feelings of depersonalization or derealization are common and are not always a cause for concern. But ongoing or serious feelings of detachment and distortion of your surroundings can be a sign of depersonalization-derealization disorder or another physical or mental health condition.

How to eat when anxious?

Try these steps:

  1. Eat a breakfast that includes some protein. ...
  2. Eat complex carbohydrates. ...
  3. Drink plenty of water. ...
  4. Limit or avoid alcohol. ...
  5. Limit or avoid caffeine. ...
  6. Pay attention to the foods you're sensitive to. ...
  7. Try to eat healthy, balanced meals.

What is your body lacking if you have anxiety?

Deficiencies in B vitamins, particularly B12, B6, and B9, have been linked to symptoms of depression and anxiety. These vitamins are vital in producing chemicals, like serotonin, that affect mood.

What vitamin calms down anxiety?

To calm nerves, focus on B vitamins (especially B6, B9, B12) for neurotransmitters, Vitamin D for mood, and Magnesium for relaxation, alongside Omega-3s and herbs like chamomile, but always consult a doctor first, as supplements aren't FDA-approved and can interact with medications.
 

How to tell if vitamin D is low?

You know you might have a vitamin D deficiency through vague symptoms like persistent fatigue, bone/muscle pain, frequent illnesses, mood changes (depression), and slow wound healing, but a simple blood test is the only definitive way to diagnose it, as many people have no symptoms at all. A doctor will likely check your levels if you have risk factors like limited sun exposure, darker skin, or certain health conditions.
 

What is the best breakfast for anxiety?

Mood-boosting breakfast recipes

  • Chia & almond overnight oats. A star rating of 4.6 out of 5. ...
  • Smoky mushroom & potato hash with oaty thins. A star rating of 4 out of 5. ...
  • Blueberry baked oats. ...
  • Overnight oats. ...
  • Homemade muesli with oats, dates & berries. ...
  • Banana overnight oats. ...
  • Baked oats. ...
  • Healthy baked oats.

Can too much vitamin D cause anxiety?

The signs and symptoms of excessive vitamin D levels are related to hypercalcemia. Hypercalcemia symptoms involve an altered mental status (eg, with confusion, lethargy, anxiety, and depression). Constipation, anorexia, nausea, and musculoskeletal pain may also arise, as can cardiac arrhythmias.

What is the #1 worst habit for anxiety?

There isn't one single "#1 worst" habit, but procrastination/avoidance, lack of sleep, negative self-talk, and excessive caffeine/poor diet are consistently cited as major drivers that intensify anxiety by creating a cycle of stress, worry, and poor coping. These habits often feed into each other, making it harder to manage anxious feelings, with procrastination often stemming from anxiety and then worsening it further.
 

What is the 3 things anxiety trick?

The 3-3-3 rule is a grounding technique designed to help manage anxiety by focusing on the present. It involves three steps: identifying three things you can see, listening for three sounds you can hear, and moving three parts of your body.

What activities are good for anxiety?

Some research shows that physical activity such as regular walking — not just formal exercise programs — may help mood improve. Physical activity and exercise are not the same thing, but both are good for your health. Physical activity is any activity that works your muscles and requires energy.