Feeling Overwhelmed with Anxiety? Real-Life Ways To Cope

Have you ever felt like life is moving too fast, and you’re barely able to keep your head above water? Like you’re stuck in place while the world rushes past you, and no matter how hard you try, you just can’t catch up? I’ve been there actually, I’m there right now. That all-too-familiar tightness in the chest, the racing thoughts, the mental exhaustion, it’s the classic signs of feeling overwhelmed with anxiety.

It’s more than just stress. It’s when your to-do list keeps growing, responsibilities pile up, and even the smallest tasks feel impossible. Living with OCD and anxiety makes it even harder because my mind doesn’t let things go easily.

Everything feels urgent.

Everything feels like too much.

And it’s exhausting.

The truth is, anxiety affects more people than we realize. According to the National Institute of Mental Health, nearly 1 in 5 adults in the U.S. experience an anxiety disorder each year. That means a lot of us are silently struggling, trying to keep it all together when we feel like we’re falling apart on the inside.

So what do we do? How do we function when our brains won’t slow down? How do we find balance when everything feels so out of sync?

I’ve started looking for small steps to help me navigate this season, and I wanted to share a few that are making a difference, or at least reminding me that I’m not powerless in this.

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Feeling Overwhelmed With Anxiety- Things that can help!

1. Move your body, even just a little

Exercise is one of the most powerful natural tools we have against anxiety. It doesn’t have to be an intense workout. A walk outside, stretching, or light yoga can help release tension and boost endorphins. When I move, even for ten minutes, I can feel the heaviness shift just a little.

2. Practice mindfulness and grounding techniques

When my thoughts start spiraling, I’ve found that pausing to breathe, really breathe, makes a difference. I’ll sometimes put one hand on my chest and the other on my stomach and focus on the rise and fall. Apps like Calm and Insight Timer have guided meditations that help me re-center when everything feels out of control.

3. Keep your diet and sleep in check

I’m not perfect at this, but I’ve noticed that when I’m eating well and getting enough sleep, my anxiety isn’t quite as intense. Cutting back on caffeine has helped too. What we put in our bodies really does affect our minds.

4. Talk it out

Whether it’s a therapist, a friend, or even journaling, letting the thoughts out helps. Bottling it up only makes it worse. Sometimes saying “I’m not okay right now” is the most powerful thing we can do to start feeling okay again.

5. Try natural supplements or treatments (safely)

Things like magnesium, L-theanine, or herbal teas with chamomile or lemon balm can help soothe anxiety. Always check with a healthcare provider before trying anything new, especially if you’re on other medications.

6. Don’t be afraid of medical support

For some people, anxiety becomes too much to manage with lifestyle changes alone, and that’s okay. Medication like SSRIs can help balance brain chemistry and make therapy more effective. There’s absolutely no shame in getting the help you need.

I know I’m not the only one who feels overwhelmed sometimes. Life can be a lot, and anxiety doesn’t exactly wait for a convenient moment to show up. But I’m learning that there are things we can do small steps, helpful tools, and reaching out that really can make a difference. Taking care of our mental health isn’t always easy, but it’s so worth it. Whether it’s finding what calms your mind, talking to someone who gets it, or just giving yourself grace in the hard moments, it all matters. We don’t have to have it all figured out. We just have to keep showing up for ourselves.