Overcome Anxiety in 2025: How I Took Control of My Mental Health and You Can Too!

Anxiety is that feeling that sometimes hits you like everything is going wrong. Your heart races, your mind runs in circles, and you feel like you’re losing control. But here’s the good news: you can take charge of anxiety. I’ve been through it too, but in 2025, I decided to take control of my mental health. Now, I want to share the steps that worked for me, and how you can do the same!

 

1: Understanding Anxiety

Anxiety is like an alarm that goes off inside you, even when there’s no real danger. Imagine you’re in a maze, and every turn feels like something is going to go wrong. Anxiety’s job is to prepare you for danger, but sometimes it goes off even when there’s no reason to worry.

Some common signs of anxiety include:

• A racing heartbeat.

• Feeling overwhelmed over small things.

• Trouble sleeping.

• Nervousness for no clear reason.

Understanding what anxiety feels like is the first step. Once you know what it is, you can start to deal with it. So, how did I start controlling it?

 2: Talk About It

Do you remember the feeling of talking to a friend and feeling lighter afterward? This works with anxiety too! When I started talking about my anxiety with my parents and a school counselor, I realized I wasn’t alone. Sometimes, just sharing what’s in your mind can help you feel heard and understood.

Who can you talk to?

• Parents or a trusted adult.
• Close friends who listen and don’t judge.
• A therapist or counselor who can guide you.

Don’t keep it all to yourself. Sharing your feelings is one of the quickest ways to feel better!

 3: Use Deep Breathing to Calm Your Mind

Breathing deeply is like having a secret superpower to calm your anxiety. Whenever I felt stressed or anxious, I focused on my breathing. It’s simple, but it really works! Taking slow, deep breaths helps to reset your mind and slow down your racing thoughts.

How to practice deep breathing?

1. Sit in a quiet space.
2. Close your eyes and take a deep breath through your nose for 4 counts.
3. Hold it for 4 counts.
4. Exhale slowly through your mouth for 4 counts.

Doing this for even just a few minutes can make a big difference. When you’re feeling anxious, this will help your body relax and stop that “fight or flight” response.

 4: Get Moving—Exercise Helps More Than You Think!

Physical activity isn’t just about staying fit—it’s a game-changer for your mental health. Exercise releases chemicals in your brain called endorphins, which are natural mood boosters. When I started exercising more regularly, I noticed my anxiety didn’t control me as much.

How does exercise help with anxiety?

• It lowers stress hormones like cortisol.
• It boosts your mood naturally.
• It helps your body use up that nervous energy in a healthy way.

You don’t need to run a marathon—even simple activities like walking, dancing, or doing yoga can help reduce anxiety. Start small and find an activity you enjoy, whether it’s sports, cycling, or just a walk in the park.

 5: Build a Routine—Structure Reduces Stress

One of the most helpful things I did was build a routine. When everything feels out of control, having a structure for your day can help bring calm. It doesn’t have to be rigid, but knowing what to expect during the day can reduce anxiety about the unknown.

How to create a routine?

• Wake up at the same time every day.
• Schedule time for schoolwork or chores.
• Include activities that make you happy, like reading, playing games, or spending time with friends.

Having a routine not only keeps you productive but helps your mind feel more secure, reducing the anxiety that comes from unpredictability.

 

 6: Practice Mindfulness

Mindfulness is all about focusing on the present moment. When your mind starts racing with “what-ifs” and worries about the future, mindfulness can help bring you back to the now. By practicing mindfulness, I became more aware of my thoughts and learned not to let them control me.

How to practice mindfulness?

• Take a few minutes each day to sit quietly and focus on your surroundings.
• Pay attention to your breath, sounds, or the feeling of your feet on the ground.
• Use apps or guided meditations to help you stay focused.

Mindfulness helps you recognize when anxiety is creeping in and allows you to let go of those thoughts instead of holding onto them.

 7: Get Enough Sleep

Lack of sleep makes everything worse. I learned that getting enough rest is crucial for managing anxiety. When you’re tired, your brain is more likely to overreact to stress, and your body becomes more sensitive to anxious feelings. That’s why good sleep became a top priority for me.

Tips for better sleep:

• Stick to a regular sleep schedule.
• Avoid screens (phones, TVs) at least 30 minutes before bed.
• Create a relaxing bedtime routine, like reading a book or listening to soothing music.

Sleep gives your body and mind the chance to recover and reset, which makes it easier to handle stressful situations during the day.

 8: Use Positive Self-Talk

The way we talk to ourselves has a huge impact on our mental health. Negative thoughts can make anxiety worse. I started practicing positive self-talk, reminding myself that I could handle whatever came my way. Instead of saying, “I can’t do this,” I told myself, “I’ve got this. I can handle this.”

How to practice positive self-talk?

• When you feel anxious, challenge negative thoughts. Ask yourself if they’re based on facts or if you’re just imagining the worst-case scenario.
• Replace negative thoughts with realistic, calm statements like, “I’ve faced challenges before and I can handle this too.”

Positive self-talk helps shift your mindset, and with practice, you’ll start believing in yourself more.

 9: Take Breaks When You Need Them

Sometimes, the best way to manage anxiety is to simply take a break. You don’t have to constantly push through stressful moments. Whether it’s stepping away from homework, taking a walk, or just having a moment to yourself, breaks can help you regain control.

Why are breaks important?

• They give your brain a rest and reduce mental fatigue.
• They help you clear your mind and gain perspective.
• They prevent you from feeling overwhelmed.

Taking regular breaks throughout the day helps you manage anxiety and boosts your energy and focus when you return to tasks.

 10: Reach Out for Help When Needed

There’s no shame in asking for help. Sometimes, anxiety gets tough, and it’s okay to lean on others. I reached out to a therapist, and talking to someone who understands was life-changing. They helped me develop strategies to manage anxiety and gave me a safe space to talk about my feelings.

Who can help?

• A therapist or counselor.
• A trusted teacher or school staff member.
• Friends or family who are supportive.

Asking for help is a sign of strength, not weakness. It’s important to surround yourself with people who want to help you succeed.

By following these steps and making small changes, I’ve taken control of my anxiety, and so can you. Remember, you don’t have to go through it alone. Anxiety is manageable, and with the right tools and support, you can face 2025 with confidence. Keep taking it one step at a time, and don’t be afraid to reach out for help when you need it.