Anxiety is a sneaky little gremlin that used to run my life. You know the type—heart racing for no reason, endless overthinking, and that lovely habit of replaying embarrassing moments from 10 years ago at 2 AM. Fun times, right? After trying everything from deep breathing to stress-eating my weight in chocolate, I finally realized that if I wanted real peace, I had to start cutting things out of my life. Some were small tweaks, others felt like an actual breakup, but all of them made a huge difference.
So, if you’re constantly feeling like you just chugged five espressos even though you don’t drink coffee, this might help. Here are five things I had to give up to kick anxiety to the curb—and trust me, it was worth it.
1. Doomscrolling Like It’s My Job
You know when you pick up your phone “just to check something,” and suddenly it’s two hours later, you’ve read 17 terrifying news articles, and somehow, you’re convinced the world is ending? Yeah, that was me. Constantly consuming bad news, social media drama, and “BREAKING: EVERYTHING IS TERRIBLE” headlines was like feeding my anxiety steroids.
I had to set strict social media time limits and start my mornings WITHOUT my phone. (Honestly, that felt like losing a limb at first.) Instead, I swapped my doomscrolling habit for a quick gratitude list and, okay, maybe a cute dog video or two—just for balance.
Why It’s Harmful:
- Increases stress hormones like cortisol
- Keeps your brain in a constant state of fight-or-flight
- Tricks you into thinking the world is way scarier than it actually is
What to Do Instead:
- Set app limits (yes, even on TikTok)
- Unfollow accounts that stress you out
- Read actual books—remember those?
2. Drinking Caffeine Like It’s Water
Look, I love coffee. It smells like happiness and productivity. But it turns out my “three cups before noon” habit was basically an anxiety bomb. Caffeine ramps up your heart rate, triggers jitteriness, and tells your nervous system, “Hey, let’s panic for no reason!”
Cutting back wasn’t easy. I had withdrawal headaches, and I briefly hated everything. But once I switched to half-caf (and sometimes herbal tea—who am I?!), my anxiety levels dropped noticeably.
Why It’s Harmful:
- Spikes adrenaline and increases anxiety symptoms
- Disrupts sleep (which makes anxiety worse)
- Makes you more likely to overthink EVERYTHING
What to Do Instead:
- Swap coffee for matcha or decaf options
- Hydrate (because, fun fact, dehydration causes anxiety too)
- Try golden milk (it’s like a warm hug for your nervous system)
3. Saying “Yes” to Everything
I used to be that person who agreed to every invite, every project, and every “can you do me a quick favor?”—even when I was drowning in stress. The result? Burnout, exhaustion, and, of course, skyrocketing anxiety.
I had to learn the magic of saying no. And guess what? The world didn’t end. People didn’t hate me. If anything, they respected my boundaries more. Now, I protect my energy like a dragon hoarding gold.
Why It’s Harmful:
- Leads to burnout and resentment
- Increases stress levels and mental exhaustion
- Makes you feel like you have no control over your life
What to Do Instead:
- Practice saying “let me get back to you” before committing
- Set clear boundaries (and stick to them)
- Prioritize what actually matters to you
4. Eating Like a College Student
Anxiety and bad eating habits go hand in hand. For the longest time, I lived off processed snacks, takeout, and whatever was fastest. Turns out, my body wasn’t a fan. Sugar spikes, nutrient deficiencies, and inflammation all played a role in keeping my anxiety levels high.
Once I started focusing on whole foods—more protein, healthy fats, and magnesium-rich foods—my brain felt calmer. Don’t worry, I didn’t go full kale smoothie on myself, but I made enough changes to notice a difference.
Why It’s Harmful:
- Sugar crashes make anxiety worse
- Processed foods can increase inflammation (which affects mood)
- Lack of nutrients = brain fog and fatigue
What to Do Instead:
- Eat more protein and healthy fats (avocados, nuts, salmon)
- Cut back on processed sugar
- Try magnesium (seriously, it’s like nature’s chill pill)
5. Neglecting Sleep Like It’s Optional
Raise your hand if you’ve ever stayed up late watching Netflix and then regretted all your life choices the next day. Yeah, same. Sleep and anxiety have a love-hate relationship—if you don’t sleep well, your anxiety gets worse, and if your anxiety is bad, you don’t sleep. A vicious cycle.
I had to start treating sleep like an actual priority. That meant putting my phone away before bed (painful), cutting late-night caffeine (tragic), and making my bedroom a sleep sanctuary. The result? I finally started waking up feeling human again.
Why It’s Harmful:
- Lack of sleep increases stress hormones
- Makes you more reactive and irritable
- Weakens your ability to handle daily stress
What to Do Instead:
- Create a bedtime routine (no screens!)
- Try a weighted blanket (game-changer)
- Stick to a consistent sleep schedule
5 Anxiety-Relief Products You Can Buy on Amazon
If you want to take anxiety management to the next level, here are some life-saving products I swear by:
- Weighted Blanket – Feels like a big, calming hug. Helps with sleep and stress relief.
- Blue Light Blocking Glasses – Reduces eye strain from screens and helps with sleep.
- Ashwagandha Supplement – A natural adaptogen that helps reduce stress and anxiety.
- Essential Oil Diffuser – Lavender oil is a legit anxiety-soother.
- EMF Protection Phone Case – Because tech exposure might be messing with your nervous system.
Final Thoughts
Anxiety sucks, but small changes add up. Cutting out these five things made a huge difference in my life. And no, I didn’t have to give up everything fun—just the things that weren’t serving me. If you’re struggling with anxiety, try experimenting with these changes and see what works for you.
Now go forth and be calm, my friends. And if you catch yourself doomscrolling later… well, you know what to do.