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How To Help Your Anxiety Now
- Jessicah Walker Herche, PhD, HSPP
- Mar 31
- 3 min read
Updated: Apr 16
For many, living with anxiety has been a lifelong experience. It can feel so constant, so familiar, that it begins to feel like part of who you are. It’s hard to imagine a version of life where anxiety isn’t quietly humming in the background.
For others, anxiety arrives more suddenly - during a season of change or increased pressure. A new baby. A demanding role. A move. A relationship shift. And suddenly, your mind feels louder, your body more activated, and you’re left wondering how to disentangle from something that now feels ever-present.
This is especially true for high-achieving individuals - those who are used to managing, performing, and holding a lot. Anxiety can become the hidden cost of doing so much, so well.
Without going deep into the roots of anxiety (like nervous system dysregulation or attachment patterns) or the longer-term treatments that can be incredibly helpful - such as cognitive behavioral therapy, EMDR, or parts-based work - here are a few things you can begin doing now to gently support your system.
3 Things You Can Do Right Now to Help Your Anxiety
1. Get Outside—Even Briefly
Anxiety lives in the body as much as it does in the mind.
When you’re anxious, your nervous system shifts into a heightened state - what we often refer to as fight-or-flight. One of the simplest ways to begin signaling safety back to your system is through time in nature.
Even a short walk outside - around your neighborhood, near water, or through a quiet green space - can help lower cortisol levels and shift your body toward a more regulated state. Many people also notice an increase in mood-stabilizing chemicals like endorphins and dopamine.
It doesn’t have to be long or perfect. Just consistent.
2. Pay Attention to Your Caffeine Intake
Caffeine is often our go-to when we’re trying to keep up with full lives.
But for many people, especially those already prone to anxiety, caffeine can amplify the very symptoms you’re trying to manage - racing thoughts, restlessness, irritability, and a heightened stress response.
Instead of assuming it’s “just stress,” get curious:
Do you feel more on edge after coffee?
Does your anxiety spike mid-morning or afternoon?
Some people find they tolerate alternatives like green tea better. Others benefit from gradually reducing intake.
This isn’t about restriction - it’s about understanding how your body responds and making adjustments that support you.
3. Consider Taking a Break from Alcohol
Alcohol often feels like it takes the edge off anxiety in the moment.
And in a way, it does - by increasing GABA activity in the brain, which has a calming effect. The catch is what happens after.
When alcohol artificially boosts this system, the brain may compensate by producing less of its own calming neurotransmitters in the days that follow. For many, this shows up as a rebound increase in anxiety.
If you’ve ever noticed feeling more anxious a day or two after drinking, this may be why.
Experimenting with a pause - or even swapping in a mocktail - can give your nervous system a more stable baseline to work from.
When Anxiety Feels Bigger Than These Tools
These strategies can be helpful starting points. But if anxiety has been a constant presence - or if it’s beginning to impact your relationships, work, or sense of self - it may be time for deeper support.
Working with a therapist who understands anxiety can help you move beyond short-term coping and into more lasting change.
At Cadence Psychology Studio, we offer therapy for individuals navigating anxiety, stress, and burnout. You can learn more about our approach to Anxiety Therapy and how we support clients in building a more regulated, grounded way of living.
You may also find these resources helpful:
EMDR for anxiety and trauma processing
Therapy for high achievers navigating stress and burnout
We offer in-person therapy in Fishers, Indiana, as well as secure online sessions throughout Indiana and PSYPACT-participating states.
If you’re ready to feel less controlled by anxiety and more connected to yourself, we’re here to help.
Call or text 317-747-0574 or visit our contact page to get started.
About the Author
Jessicah Walker Herche, PhD, HSPP, is a counseling psychologist and founder of Cadence Psychology Studio, a therapy practice in Indiana. She specializes in working with high-achieving adults and couples to navigate trauma, anxiety, and relationship challenges, offering care that is both clinically grounded and deeply relational.
Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.
