Tips to Reduce Anxiety Now

By Lizzie Streit, MS, RDN, LD 

It’s no secret that many people are experiencing a spike in anxiety during the pandemic and this time of civil unrest. Fear of contracting the virus or exposing loved ones, coupled with isolation from family and friends, are just a few factors that may lead to anxious feelings. 

While it may seem difficult to placate fear in the face of uncertainty, there are ways to reduce anxiety in the moment. The following tips can help you address behaviors that contribute to both acute and overall anxiety.  

1 – Limit the news. 

It’s important to follow the news during these unprecedented times, but reading, watching, or listening doesn’t need to be all-consuming. Try limiting your news consumption to a certain amount of time once in the morning and evening.  

Even better, you can set time limits for Twitter and other news apps on some smart phones. If you have an iPhone, go to Settings then Screen Time then App Limits. Keeping your phone in another room while you work during the day and relax in the evening can also help. To resist the urge to reach for your phone in bed, turn it on airplane mode before you go to sleep. 

2 – Read or watch something lighthearted and positive. 

Devoting too much screen time to the news can of course provoke anxiety, but so can watching scary shows or reading heavy books even if they don’t relate to what’s going on in the real world. 

If you like to unwind in front of the television before bed, tune into a funny sitcom or romantic comedy instead of a true crime show. Even better, nix watching TV and head to bed early to read a lighthearted novel. This will give your mind time to calm down at the end of the day. 

3 – Keep caffeine and alcohol intake in check. 

Consuming too much caffeine or alcohol can lead to or worsen feelings of anxiety. In particular, having a cup of coffee late in the day or one too many drinks in the evening can disrupt sleep. Without a good night’s sleep, you may feel more irritated and have less energy to address your anxiety the next day. 

If you routinely drink caffeine in the morning, stick to the amount that helps you feel your best and don’t go overboard. Try a cup of herbal tea instead of coffee if you feel the need to drink something warm later in the day. When it comes to alcohol, limit consumption to one drink (women) or two drinks (men) per day. Better yet, skip it entirely and enjoy a mocktail if you know that alcohol makes your anxiety worse.  

Note: The tips on this list are suggestions for navigating the complexities of this time. If you are experiencing anxiety or depression and feel that you need professional advice, please seek help from a mental health professional.  

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