Anxiety is something we all experience. It’s a natural response to stress or threat, but when anxious feelings become long-term, overwhelming, or out of proportion to what’s happening, they can take a serious toll. That’s when it’s important to reach out for support - from loved ones, or from a health professional if needed.

For everyday anxiety, though, there are simple techniques you can try to calm your mind and regain a sense of control. These practices are especially useful if you tend to overthink, replay conversations, or get stuck in “what if” spirals.

Here are some of the most effective tools our team - and the Luma community - use to deal with anxiety.

Focus on Your Senses

Anxiety keeps you stuck in your head. Grounding yourself in the present moment helps bring your attention back to your body.

Try a breathing exercise like 4-7-8 breathing.
Rub two fingers together and notice the texture of your skin.
Use one of Luma’s sensory practices to gently shift focus away from racing thoughts.

Make Movement Part of Your Day

Exercise helps release endorphins (your body’s natural stress relievers), but movement doesn’t have to mean an hour at the gym.

Take the stairs instead of the lift.
Go for a 10-minute walk at lunch.
Park further away to get a few extra steps in.

Small movements add up - and they make a real difference to anxiety levels.

A woman hiking on a dirt trail through a field of pink and white flowers under a blue sky.

Get Outside

Spending time in nature has been shown to lower stress and boost feelings of calm.

Walk in the park or woods
Try a wild swim
Sit in a garden or green space

Even a short time outdoors helps you reconnect with natural rhythms and step out of anxious thought loops.

A person with a red and beaded bracelet on their wrist is writing in a notebook with lined pages, sitting cross-legged.

Challenge Negative Thoughts

Anxious thoughts often feel like facts, but they’re usually distortions.

Write them down in a notebook - or use Luma’s Negative Thought Reframing tool.
Ask yourself: How likely is this really to happen?
Consider whether the thought is helping you - or just making you feel worse.

The more you practice challenging your thoughts, the easier it becomes to shift towards more balanced ones.

Check Your Sleep

Poor sleep and anxiety feed each other. If you’re not getting enough rest, your stress tolerance goes down.

Create a calming bedtime routine.
Limit caffeine and screens before bed.
Use scheduled worry time or Luma’s Worry Tree to park racing thoughts until tomorrow.

👉 Read more here: How Anxiety Can Affect Sleep

Stay Hydrated (and Cut Caffeine)

Dehydration can worsen anxious feelings, and caffeine is a stimulant that ramps them up even further.

Swap a few coffees for water or fruit tea.
Try limiting caffeine to one or two drinks in the morning.

You may notice your baseline anxiety drops when you cut back.

A hand holding a glass of water with a blurred background of window blinds.

Connect with People

Talking to someone you trust - a friend, partner, therapist, or supportive colleague - can ease anxious feelings.

Share what’s on your mind instead of bottling it up.
Spend time with people who lift you up.
Join activities or groups where you feel connected and understood.

Final Thoughts

Anxiety doesn’t disappear overnight, but small, consistent steps can help you manage it and feel calmer day by day. Try one or two of these techniques and notice what works best for you.

And remember: you don’t have to do this alone. If anxiety feels overwhelming or constant, reach out for professional support.

For everyday tools to calm your mind and stop overthinking, download Luma and start your 7-day free trial. You’ll get access to the Worry Tree, Negative Thought Reframing, and more.

How Do I Deal with Anxiety? 7 Tools That Really Help