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Top 5 Ways to Relieve Anxiety

If you live with anxiety, you are not alone. 

Over 14 million American adults live with some form of anxiety. 

For context, that’s more than 19% of all adult Americans. 

As a lifestyle coach specializing in relationships, careers, finances, and happiness, I’ve witnessed firsthand the detrimental effects anxiety can have on an individuals’ well-being and overall quality of life. 

That said, I’m here to assure you that there are many effective ways to combat anxiety and restore a sense of calm and balance—mentally, emotionally, and physically. 

In this blog, I’ll share with you the top five techniques I frequently recommend to my clients. 

Ready? Let’s dive in and discover these valuable strategies together!

1. Mindfulness and Meditation

At the top of the list is the practice of mindfulness meditation. These ancient techniques have been scientifically proven time and again to alleviate anxiety and promote a sense of inner peace.  

In fact, some studies show that just a practice of mindfulness meditation can alleviate anxiety by up to 30% and stress up to 75%!

By focusing on the present moment and observing your thoughts without judgment, you can create mental space and distance yourself from anxious thoughts. 

 Anxiety is usually anticipatory stress about the future. If you can fast forward to 15 minutes after the thing you’re stressing about, then in your meditative state, imagine everything coming together easily (and keep this up daily), you will shift the anxiety to a more manageable state of emotion, feeling certain that everything will all be ok—including you.

Engaging in a daily meditation routine, even for just a few minutes, can bring about profound positive changes in your mindset and overall well-being.

2. Regular Exercise and Physical Activity

Exercise is not only crucial for maintaining mental health but also plays a significant role in managing it! 

Engaging in regular physical activity releases endorphins, the body’s natural mood enhancers, which can help reduce stress and anxiety levels. It’s literally an antidepressant! 

If you can’t get to the gym, try a long walk outdoors to clear your mind and focus on your breathing. Not only will you get the benefits of the endorphins, but you’ll get the calming and grounding earth energy. The earth’s electromagnetic frequency actually resonates with our calmest brainwave frequencies, calming the mind to be with nature.

To keep the rolling fog of anxiety at bay, incorporate activities you enjoy into your routine—whether it’s jogging, yoga, dancing, or playing a sport. (Bonus points if it’s outside!)
Not only will you experience the physical benefits, but you’ll also find that exercise serves as a powerful outlet for pent-up emotions, helping you achieve a more balanced state of mind.

3. Healthy Lifestyle Habits

It might sound too simple, but sometimes the simplest things are the most powerful! 

Mountains of research show that adopting a healthy, conscientious lifestyle can significantly contribute to anxiety relief. 

Ensuring you get enough sleep (doctors recommend 8 straight hours), maintaining a well-balanced diet, staying hydrated, and minimizing caffeine and alcohol intake are essential steps toward achieving emotional equilibrium. 

Sleep deprivation and poor nutrition can exacerbate anxiety symptoms (think dizziness, sluggishness, and headaches), while proper self-care nurtures a resilient mind and body. 

Remember: small changes in your daily habits can have a remarkable impact on your overall well-being!

4. Social Support and Connection

There’s a reason our hearts feel full after a long, intimate meeting with dear friends. 

Just like food and water, human connection is a fundamental need. 

We humans are social creatures, meant to be living in communities. When you have social contact, whether it’s a hug or even eye contact, it releases oxytocin in the brain and floods your whole nervous system with that ‘feel good’ feeling. 

This powerful action is especially important if you work from home!

Make sure that, even in a video call, you make eye contact to help release the oxytocin you need to feel good. An even better choice is to find a local workspace where you can have some healthy social interaction and get your daily dose of this mood altering neurochemical.  

In short, fostering healthy relationships can play a pivotal role in combating gnawing anxiety. 

Surrounding yourself with supportive friends, and family, or even seeking professional help can provide a strong support system during challenging times. 

What’s more, engaging in meaningful conversations, sharing your thoughts and feelings, and seeking guidance from trusted individuals can alleviate anxiety by providing fresh perspectives and offering solutions to what’s heavy on your mind.

5. Stress Management Techniques

Last (but certainly not least), incorporating stress management techniques into your daily routine is essential for anxiety relief. 

Find activities that help you unwind and relax like reading a novel, listening to music, practicing deep breathing exercises, or indulging in a hobby (bonus points if it involves moving your body or working with your hands). 

Consider exploring therapeutic techniques like journaling, art therapy, or even seeking professional coaching or counseling. 

If you’re already practicing meditation, then you’re familiar with the benefits of breathwork. If you don’t yet meditate, taking six deep breaths with a slower exhale can trigger your parasympathetic nervous system into action to calm you.  

Oddly, a shower with about 30 seconds of cold water therapy can also trigger your body’s natural calm response!

By actively managing stress, you can regain control over your thoughts and emotions, leading to a more balanced and anxiety-free life.

 So, What Now?

We know that embracing a balanced lifestyle is crucial for managing anxiety and achieving holistic well-being—and getting clear on your core motivators is a powerful way to jumpstart your journey to inner peace. 
To further understand your personality and to get intentional with what’s causing your stress, I invite you to take The Life Block Personality Quiz.

This free online personality test provides valuable insights into your unique strengths and motivations while allowing you to discover your true potential and embark on a transformative journey toward living your best life.

Remember, anxiety is not a life sentence. You can learn to rewire the brain for greater calm.

By implementing these strategies, you can regain control, find inner peace, and create the life you deserve!


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.