Freedom from your anxiety
How to Overcome Anxiety: A Guide for Women in Their 20s
Your anxiety is lying to you. It’s time to step out of victim mode, drop the unhelpful label of “having anxiety,” and start taking responsibility for freeing yourself from this feeling.
Let’s be real—we live in an anxiety-producing world. From societal pressure to be constantly productive, to the barrage of notifications, and the immediacy with which everything is accessible to us, it’s no wonder dealing with anxiety is so prevalent. While we can’t control the world, we can control how we respond to it and how intentional we are about taking care of ourselves.
Here are anxiety symptoms in females, and how you can overcome them to give you instant anxiety relief. All of these symptoms and tips are focused on natural anxiety relief.
1. Overthinking and the Inability to Be Present
The truth is, 95% of your problems and anxiety don’t exist when you’re deeply immersed in the present moment. Your need for control and doubt is often just a byproduct of your thoughts. To let go with more ease, use your breath to disrupt overthinking. Try this simple exercise: slowly inhale through your nose and silently say the word “LET,” then exhale and say the word “GO.” Repeat this 10 times.
2. Prioritize Relaxing Your Nervous System
Make your #1 priority in life to keep your nervous system relaxed. This means prioritizing exercise, getting regular sunlight, incorporating breathwork and meditation, and taking 5-minute breaks to ground yourself. When your nervous system is calm, your anxiety will naturally decrease.
3. Set Boundaries with Your Phone
News flash: your phone is likely contributing significantly to your anxiety. Your brain is wired to crave the quick dopamine hits it provides, which is why you can’t stop checking it. But all that stimulation can make you feel anxious. Set phone boundaries—put your phone away at a certain time every night and commit to not checking notifications until a specific time each morning (or Monday to Friday if that suits you better). Use the “Do Not Disturb” mode more often to give your brain a break.
4. Listen to Your Body When Anxiety Strikes
Listen to your body as soon as it starts to feel anxious. When you notice yourself becoming stressed or anxious, use your breath to relax immediately. This sends signals to your brain that you’re safe, which can calm your brainwave states and reduce the intensity of your thoughts. Anxiety often makes your breathing shallow, so slowing down your breath can help the anxiety dissipate.
5. Reframe Your Thoughts
When you start to feel anxious, ask yourself, “How are my thoughts contributing to this feeling?” Are you worrying about the future, doubting yourself, juggling too many mental “tabs,” or getting caught up in “how” things will work out? Channel your most elevated self—ask her what she would say—and begin to filter your thoughts through her perspective.
Deeper Anxiety and the Role of the Nervous System
Anxiety can also stem from a nervous system stuck in a sympathetic state due to unresolved or suppressed trauma and emotions. If this resonates with you, breathwork is your friend. It can help you release stored tension and bring your nervous system back into balance.
The Power of Journaling for Anxiety
Journaling is the GOAT (Greatest of All Time) for reducing anxiety symptoms.
Here’s how to start:
Identify two areas you’re feeling anxious about. Write down your thoughts and feelings about these areas in your journal.
Before you begin, ask yourself: “What is actually going on right now?” When you read your notes back, you’ll likely notice how your conditioning, stories, and emotions are exaggerating the current problems.
Consider the worst-case scenario: If the worst happened, how would you manage it?
Now, imagine if you were the most elevated version of yourself and you trusted the process—what would be different about these two areas of your life?
Create two mantras for when you start to spiral, so you can let go of the anxiety.
Final Thoughts
Taking charge of your anxiety isn’t about denying its existence; it’s about empowering yourself to respond differently. By prioritizing your well-being, setting boundaries, and practising mindfulness, you can cultivate a calmer, more-centred life. Remember, you have the power to change how you think & feel—starting now.