Building a Better Wellness Routine to Address Anxiety – Part 1
Posted: May 7, 2025 | By: Shanon Peckham
Anxiety affects us all in different ways. For some, it’s the nagging worry that we may have left the stove on, might fall short on the rent, or even the fear we associate with public speaking. For others, it’s the ever-present fear of danger on all sides, whether real or perceived.1 A little bit of anxiety is helpful for survival, but too much can be debilitating and damaging. Chronic poor mental health can put you at greater risk of developing chronic diseases, unpleasant symptoms (like headaches, fatigue, digestive issues, etc), and even a shorter life expectancy.2,3,4
Over 40 million Americans (around 19% of the population) currently are diagnosed with anxiety disorder, making it one of the most common mental health issues in the U.S.1 With recent surveys reflecting an overall rise in Americans’ unease over the past few years(and decades),5,6,7 anxiety is impacting more people’s health and quality of life than ever. For Mental Health Awareness Month, we’re taking a look at anxiety and how you can make simple, yet meaningful changes in your routine to build a healthier relationship with the sources of worry in your life.
We hope you enjoy and learn something new from this multi-part blog series. Check back for Part 2 next week!
Practice Creating a Sense of Safety
When anxiety-inducing situations and intrusive thoughts come knocking, it can be helpful to be able to quickly create a sense of safety for yourself and others. If your environment suddenly becomes unsafe, regaining physical safety should be your top priority. For example, if your car breaks down in an unsafe area like on a freeway, you should take steps to get yourself to a safer place as soon as you can and/or call for help.
Emotional safety, on the other hand, is a little trickier to achieve, especially for those with chronic anxiety. According to Psychology Today, “Emotional safety is the visceral feeling of being accepted and embraced for who you truly are and what you feel and need” without fear of judgment or danger.8 In the same car accident scenario, an anxious person may spend the entire rest of the month after the incident second-guessing whether they made the right choices during the crash or worrying what the other driver involved will tell their insurance. This never-ending panic is them carrying a sense of unease or danger with them long after the danger is behind them (or when there is no danger at all). Emotional safety is essential to making important decisions from a place of calm and achieving physical safety, and we can’t very well do that if anxiety is eating away at us.
So what are some ways we can quickly create a sense of emotional safety? Here are some of our suggestions:
Call a therapist, a loved one, or warm lines for support
- If you feel overwhelmed and unsafe, it’s time to reach out for help
- Always call 911 or other crisis hotlines in an emergency
Practice grounding techniques and breathing exercises
- These can help quickly calm you and keep you focused on the present moment, rather than living in your anxiety
- Once you’ve found your footing, you can focus on next steps
Make a list of what YOU need to feel safe
- Consider whether there are specific causes for your anxieties, make a plan to address them, and get started – take it one at a time!
- Example: Concerned about food safety and frequent recalls? Make a list of websites you can regularly check, ask a friend for help, and try to shop local more often
Plan ahead
- It never hurts to have extra supplies in your car, practice your speech ahead of time, or make a safety plan for your stressors/triggers
- Focus on knowing and empowering yourself, NOT trying to out-plan to avoid every conflict
Give yourself permission to be imperfect
- Remind yourself that you’re human and that it’s okay to make mistakes – we all do
- Make use of professional help, coping tools, and hobbies to help you practice letting go of what you can’t control
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 Anxiety Disorders, National Alliance on Mental Illness
2 About Mental Health, Mental Health, Centers for Disease Control and Prevention
3 Physical health and mental health, Mental Health Foundation
6 The prevalence of undiagnosed anxiety: A national survey, 2023
7 Rates of Anxiety, Depression Rising Among Americans, Especially the Young, U.S. News
8 Emotional Safety: What It Is and Why It’s Important, Psychology Today
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