Building a Better Wellness Routine to Address Anxiety – Part 2

Posted: May 14, 2025 | By: Shanon Peckham

Set Boundaries

In Part 1 of this blog series, we talked about how to create a sense of safety quickly. Now that we’re aware of how important emotional safety is for our wellness journey, we can start talking about boundaries.

Boundaries are the “borders” we set in life to determine what we will and won’t do or tolerate (our lines in the sand, so to speak).1 They can also help empower us to make healthier choices. YOU get to choose how much time you engage with people, content, and other influences in your life that negatively affect you.

In 2025, one major source of anxiety stands out: our smartphones. According to data from recent surveys, as much as 44% of Americans feel anxious when they’re separated from their phone for too long, and around the same number of people consider themselves addicted to their phone.2,3 Smartphone addiction has been linked to impaired cognitive function and mental health issues, as well as exacerbated feelings of anxiety, loneliness, and stress.4 On top of that, the emotional incentive systems that keep us glued to our screens (whether it be online shopping, doomscrolling, live streams, etc) mess with our dopamine and cortisol levels, dysregulating our nervous systems and sleep cycles.5,6

Seeing as our phones help us do everything – from watching our favorite shows and making calls, to shopping and navigating  – our digital overwhelm comes as no surprise. In many ways, we need these devices to get through the day, but too much time on them is making us feel more lonely, anxious,  exhausted, and less self-reliant than ever. The good news is: with a little self-awareness and self-discipline, we can continue to enjoy the many amazing benefits of smartphones while keeping them from owning every minute of our time and energy.

Setting new or better boundaries can help you manage your anxieties and maintain a more stable sense of emotional safety. Here are some ways to set healthy boundaries with your phone, and other stressful influences in your life:

Limit your exposure to stressors

  • If something/someone is a big energy drain but important/unavoidable, it’s okay to take a little extra breathing room or find a new middle ground
  • Plan when, where, and how long you’ll engage; set a timer or calendar reminders if you need them!

Reclaim your time and energy

  • Replace temporary fixes with more sustainable, long-term fulfillment/enrichment
  • Example: Swap doomscrolling for reading a book, taking action in your community, or taking a course
  • Don’t waste your time on rage bait or trying to “fix” people
  • Remember, you don’t have to earn your rest – just enjoy it

Reset and nurture your nervous system

  • Your nervous system may need some help getting back to baseline, especially if the boundary was hard to set
  • Try meditations, digital detoxes, spending time outside, and other low-stimulation activities
  • Practice positive affirmations and always acknowledge your needs (“I know what’s best for me”)
  • Next time you catch yourself in a worrying loop, remind yourself of the facts (“This is a hassle, not a horror”)

Don’t let the stigma stop you from getting the help you need to change your life for the better – everyone deserves to live in safety, dignity, and enjoy a fulfilling life. We hope this research, nutrition, and these coping tools help you negotiate a healthier relationship with the anxiety in your life. Share your favorites with friends and loved ones to help spread awareness for Mental Health Awareness Month!

Note: Though all of these exercises are well-researched and we believe they will help support you in your healing journey, please keep in mind that they may not work for everyone and are not a replacement for a doctor, licensed therapist, or live-saving medication. Likewise, our products are not for everyone; please consult your healthcare professional before trying a new supplement for the first time. If your emotional distress symptoms are severe or worsen while trying these exercises or products, we always recommend contacting your healthcare professional or therapist. Don’t wait to seek help if you need it. If you are experiencing a mental health emergency, you can get the help you need by calling SAMHSA’s National Helpline at 1-800-662-HELP (4357).

Sources

1 Boundaries, Psychology Today

2 Smartphones, YouGov Omnibus, 2019

3 Cell Phone Usage Stats 2025: Americans Check Their Phones 205 Times a Day, REVIEWS.org

4 Excessive Smartphone Use Is Associated With Health Problems in Adolescents and Young Adults, 2021

5 5 Ways Scrolling is Ruining Your Sleep, Youngevity Blog

6 The hidden stress of cell phones, UC Health

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