You know that tight feeling in your chest? The racing thoughts, the restless tension, the feeling like you need to escape, but you’re not sure what from… 

That’s anxiety. It sneaks in quietly, sometimes out of nowhere, and suddenly everything feels a little too much.

Anxiety isn’t just “in your head”, it’s a real, physical and emotional experience that can affect how you think, feel, and function. The good news? You're not alone, and you’re not powerless. With the right tools, many people learn to navigate anxiety in ways that bring more clarity, calm, and control into their lives. 

Please Note: This isn’t medical advice, while we’re not doctors or therapists, we’ve spent time digging into the latest studies, expert recommendations, and proven practices that can genuinely help. We also happen to make super soft, weighted hoodies with built-in squishies that are designed for anxiety relief!

This guide is here to empower you with practical, research-backed tips to ease anxiety and support your mental wellbeing. 

What is Anxiety?

According to the American Psychological Association (APA), anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” (1) Unlike stress, which usually has an external trigger, anxiety can often arise without an obvious cause. 

The National Institute of Mental Health (NIMH) reports that anxiety disorders are the most common mental health disorders in the United States, affecting nearly 31% of adults at some point in their lives. (2)

While everyone experiences anxiety occasionally, persistent or intense anxiety may indicate an anxiety disorder requiring professional support. 

Anxiety vs Stress

Although they are closely related, anxiety and stress are distinct experiences. Stress is typically a reaction to an external cause, like facing an upcoming deadline. Once the situation resolves, stress usually fades. Anxiety, on the other hand, often persists even after the threat is gone and may not always have a clear cause. Left unmanaged, chronic stress can develop into anxiety over an extended period of time.

Common Causes of Anxiety

Genetic and Biological Factors

Studies show that anxiety disorders can run in families, suggesting a genetic component. Research published found that brain structure & chemistry play a significant role in an individual's susceptibility to anxiety (3).

Environmental Triggers

Early life upbringing environments, trauma or major life changes such as moving houses can increase the risk of developing anxiety.

Lifestyle Choices

Poor sleep, excessive alcohol or caffeine consumption, and substance abuse can significantly worsen anxiety symptoms. 

Social and Cultural Pressures

Constant exposure to social media and unrealistic standards can trigger feelings of inadequacy and loneliness, both of which are closely tied to anxiety.

Health Conditions

Certain medical conditions, like thyroid disorders or cardiac issues, can produce symptoms that mimic or exacerbate anxiety.

Top Tips for Anxiety Relief

Physical Activity & Exercise

Exercise is a powerful natural anxiety reliever. When you engage in physical activity, your brain releases endorphins (chemicals that naturally improve your mood). A review by Harvard Health highlights that regular aerobic exercise decreases tension, stabilizes mood, and promotes better sleep (4). You don't need an intense workout routine, even a daily 20-minute walk can have significant mental health benefits.

Good Sleep Hygiene

Poor sleep and anxiety go hand in hand. The Sleep Foundation recommends adults aim for 7–9 hours of sleep each night (5). Good sleep practices include maintaining a regular bedtime, avoiding screens before bed, and creating a calming sleep environment. Prioritizing high-quality sleep can noticeably improve anxiety symptoms and emotional wellbeing.

Healthy diet - Limiting Caffeine, Alcohol, and Sugar

While a coffee or a glass of wine might seem soothing short-term, overconsumption can heighten anxiety levels by disrupting sleep and overstimulating the nervous system. Cutting back on stimulants is one of the simplest ways to manage anxiety symptoms. Switching to healthier alternatives such as water, herbal teas, and eating balanced meals can make a big difference.

Mindful Breathing and Meditation

Practicing mindfulness and controlled breathing techniques, like the 4-7-8 method, can immediately calm the nervous system. According to a 2020 meta-analysis published in JAMA Internal Medicine, Mindfulness and meditation significantly reduces symptoms of anxiety and depression (6). Even a few minutes of deep, slow breathing a day can help reset your body’s stress response.

Journaling & Gratitude Practices

Writing down your thoughts helps declutter your mind and process difficult emotions. According to Psychology Today, expressive writing reduces emotional distress and promotes self-awareness (7). Gratitude journaling, where you list three things you are grateful for daily, is associated with improved mood, reduced stress, and better overall health.

Cognitive Behavioral Techniques (CBT)

CBT strategies focus on identifying and challenging irrational or catastrophic thoughts. The Beck Institute emphasizes that by practicing cognitive reframing, you can significantly decrease anxiety's hold over your mind (8). A simple technique you can try: When you notice an anxious thought, ask yourself, "What is the evidence for and against this thought?" 

Socialising

Social support plays a crucial role in managing anxiety. Studies from the Mayo Clinic (9) show that people with strong social connections have lower rates of anxiety and depression. Make it a priority to regularly hang out with friends, participate in support groups, or even engage in small, positive daily interactions with new people. 

Calming Hobbies

Creative activities/hobbies like painting, gardening, playing an instrument, or even assembling puzzles help create a "flow state," according to Positive Psychology research (10). Flow states are immersive experiences that quiet the mind and reduce symptoms of anxiety.

Sensory Tools 

Weighted products, such as blankets or hoodies, use deep pressure stimulation to calm the nervous system. Research published found that deep pressure therapy can significantly lower heart rate and promote feelings of safety (11).Our Squiddy Weighted Hoodies with built-in squishies are designed to offer stylish, gentle pressure that may help users feel more grounded and comforted during anxious moments. Our built-in squishies are also an ideal sensory tool!

Digital Detox

Reducing screen time, especially social media use, can have profound effects on anxiety. Nexus Health Systems reports that constant digital engagement can overstimulate the brain and increase anxiety symptoms, especially among young adults (12).

Professional Help

If anxiety feels unmanageable despite lifestyle changes, seeking professional help is crucial.  Reaching out for support is a courageous step toward healing, not a sign of weakness.

Conclusion

Anxiety is a common experience, but it doesn't have to affect your day to day. By implementing small, consistent changes, like exercising, practicing mindfulness, improving sleep hygiene, and connecting with supportive people, you can manage anxiety more effectively. If your anxiety does somehow persist or worsen despite implementing changes, then seeking professional guidance is essential. This blog is based on research findings but is not a substitute for professional medical advice. Always consult a qualified healthcare provider regarding your mental health needs.

P.S. If you’re looking for an easy comforting tool to support you throughout your day, check out our Squiddy Weighted Hoodies with Built-in Squishies - Designed to offer comfort, calm, and a little extra coziness whenever and wherever you go!

FAQs

1. What are quick tips to calm anxiety immediately?
Deep breathing exercises, grounding techniques, and short walks can help reset your nervous system within minutes.

2. Can food affect my anxiety levels?
Yes, high sugar, caffeine, and alcohol intake can worsen anxiety symptoms. A balanced, nutritious diet supports mental health.

3. How much exercise is needed to see improvements?
Even 20–30 minutes of moderate activity, like brisk walking, five times a week can significantly help reduce anxiety.

4. How can journaling help with anxiety?
Journaling helps process emotions, reduce rumination, and increase self-awareness, all of which can lower anxiety levels.

5. Are weighted hoodies effective for anxiety relief?
Weighted clothing can provide deep pressure stimulation, helping to calm the nervous system and create a sense of comfort and security.

 

References

[1] American Psychological Association. (2025). Anxiety. American Psychological Association. https://www.apa.org/topics/anxiety

[2] National Institute of Mental Health. (2024, December). Anxiety Disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders

[3] Mentalhealth.com. (2024, September 25). Biological Explanations Of Anxiety Disorders. MentalHealth.com. https://www.mentalhealth.com/library/biological-explanations-of-anxiety-disorders

[4] Harvard Health Publishing. (2021, February 21). Exercise is an all-natural treatment to fight depression - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

[5] Suni, E. (2024, May 13). How Much Sleep Do We Really Need? (A. Singh, Ed.). Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[6] Goyal, M. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine, 174(3), 357. https://doi.org/10.1001/jamainternmed.2013.13018

[7] Expressive Writing for Physical and Mental Health. (2016). Psychology Today. https://www.psychologytoday.com/au/blog/the-mind-body-connection/201603/expressive-writing-physical-and-mental-health

[8] Beck Institute. (2018). Understanding CBT. Beck Institute. https://beckinstitute.org/about/understanding-cbt/

 

[9] Mayo Clinic. (2024, October 15). Friendships: Enrich Your Life and Improve Your Health. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860

[10] Moore, C. (2019, July 10). What is Flow in Psychology? Definition and 10+ Activities to Induce Flow. PositivePsychology.com. https://positivepsychology.com/what-is-flow/

[11] Bestbier, L., & Williams, T. I. (2017). The Immediate Effects of Deep Pressure on Young People with Autism and Severe Intellectual Difficulties: Demonstrating Individual Differences. Occupational Therapy International, 2017, 1–7. https://doi.org/10.1155/2017/7534972

[12] Nexus Health Systems. (2024, January 4). Excessive Screen Time & Mental Health Issues | Nexus Health Systems. Nexushealthsystems.com. https://nexushealthsystems.com/excessive-screen-time-mental-health-issues/