Anxious, But Still Hot: Coping with Anxiety Without Losing Your Damn Mind

A guide for the overthinkers, panic-scrollers, and “what if” pros among us.

Let’s be honest: anxiety is exhausting. It’s like your brain installed a full-time alarm system that goes off at the worst possible moments. Grocery store? Ring, ring. Trying to relax on the couch? Sirens. Three a.m. and you suddenly remember that awkward thing you said in 2009? DEFCON 1.

If you’re a woman with anxiety, you’ve probably been told to “just calm down” more times than you’ve had coffee … and that’s saying something.

But you don’t need toxic positivity. You need tools. You need support. And maybe you need a nap. (Honestly, same.)

So here’s a non-judgy list of coping strategies that can help when your brain is doing its absolute most:

🌳 1. Go Outside (Yes, Like … Literally)

We’re talking fresh air, grass, sky, real sunlight. Nature slaps in the best way. You don’t have to go full wilderness girl—just sit on your porch, touch a leaf, and breathe for a damn second.

Bonus points: walking. Moving your body gently can lower cortisol and help that nervous energy go somewhere other than your jaw.

📵 2. Put Your Phone Down (We Love You, But Stop Scrolling)

Doomscrolling is anxiety’s favorite snack. If you’re spiraling after reading 300 posts about how the world is ending, it might be time to log out and touch some bark.

Instead, try:

Reading a real book (remember those?) Journaling it out Staring at a wall while you overthink in peace (we’ve all been there)

🧘‍♀️ 3. Grounding Techniques (aka Reality Checks for Anxious Brains)

When your brain starts spinning out, try the 5-4-3-2-1 method:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Or—my personal favorite—name five ridiculous things that aren’t your problem today. (The economy. Mercury in retrograde. Susan from accounting.)

☕ 4. Caffeine Check

This one might hurt: Too much coffee can make your anxiety worse. Rude, but true. If you’ve had 3 lattes and your heart’s doing the Macarena, maybe switch to water. Or tea. Or yell into a pillow. It’s all valid.

🤝 5. Connect With Someone (Even if It’s Just a Meme Exchange)

Because you deserve support, not just self-sufficiency.

Anxiety loves isolation. But connection—even tiny, silly, low-pressure connection—can remind you you’re not alone in the madness. Text a friend. Voice note someone. Send a meme. Say “I’m not okay” and let someone hold space for that.

💖 6. Let Yourself Off the Hook

You don’t have to do all the things. You don’t have to be “productive.” You don’t need to justify rest. Sometimes the bravest, most badass thing you can do is nothing, on purpose.

Your worth isn’t measured by how well you hide your anxiety.

Final Word: You’re Not Broken. You’re a Human with a Nervous System.

Anxiety isn’t a flaw. It’s a response. And you are not weak, dramatic, or “too much.” You’re carrying more than most people know—and still showing up.

Take a deep breath. Take your meds if you have them. Take a nap if you need one. You’re doing better than you think.

If this blog resonated with you, you should read You Were Never Broken.