Daily Habits to Reduce Anxiety and Overthinking
Ever feel like your brain just won’t shut off?
You lie in bed replaying a conversation from earlier or scroll endlessly trying to quiet your mind. Here in BC, I meet so many teens and young adults who tell me they’re stuck in this cycle of worry and overthinking. The good news is that small daily habits can make a real difference in calming anxiety and helping your mind feel more settled.
What actually helps with anxiety and overthinking?
The best habits for calming anxiety are the ones that train your mind and body to slow down. Think of it like building mental fitness; you don’t need huge changes overnight, just small steady steps. Everyday habits like movement, grounding, and creating healthy routines can reduce racing thoughts and give you back a sense of control.
Why does it feel so hard sometimes?
If you’ve tried to “just stop overthinking,” you know it doesn’t work that way. Anxiety tricks your brain into believing every thought deserves attention. You’re not broken, and you’re definitely not alone. With practice, you can teach your brain healthier patterns that bring more calm.
How can I calm my mind each day? Here are some practical strategies to try:
1. Can moving my body really help?
Yes. Exercise doesn’t have to mean hours at the gym. Try:
A 10-minute walk outside
Dancing to music in your room
Stretching before bed
And try this: Pair movement with a playlist you love—it boosts your mood while calming your nervous system.
2. What’s one way to stop spiralling thoughts?
Grounding techniques can pull you out of your head and back into the present. Try:
The 5-4-3-2-1 technique (name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste)
Holding something cold, like an ice cube
Focusing on your breath for 60 seconds
3. How do I give my mind a break from constant worries?
Overthinking tends to take over when it has all the time in your head. You might try:
Shifting your focus to a different activity like reading a book or doing a puzzle
Setting aside a short “worry time” each day (10 minutes), then moving on
Writing your thoughts down in a journal before bed
Why?: Your brain rests better when it knows there’s a plan to come back to those thoughts later.
4. Does connecting with others really make a difference?
Yes! Anxiety and overthinking feed on isolation. Reach out to a good friend, spend time with family, or join a supportive community. Even short conversations can remind you that you’re not alone.
FAQs
What if I’ve tried these tips and still feel stuck?
That’s normal. Daily habits help, but sometimes professional support gives you the tools to make lasting change.
Do you offer counselling for teens and young adults in BC?
Yes, I support teens and young adults who are struggling with anxiety, overthinking, and stress.
How soon can I feel better?
Everyone’s path is different. Some people notice small shifts quickly, while for others it takes more time. Progress is possible.
Finding your way forward
Anxiety and overthinking don’t have to control your life. With a few simple daily habits, you can begin to feel calmer, more focused, and more like yourself. Change takes time, but every step matters. If you’re curious about counselling and want to talk through what you’re going through, I’d love to connect.
Book a consultation today and let’s take this next step together.
This content is for educational purposes only and is not a substitute for professional mental health treatment. If you're struggling with anxiety or overthinking, please consult with a qualified mental health professional.
