Free Ways to Cope With Anxiety

Anxiety is more common than you think. It can show up as constant worrying, trouble sleeping, racing thoughts, or even physical symptoms like headaches and tightness in the chest. If this sounds familiar, know this: you're not alone, and there are steps you can take to feel better — even if you're on a tight budget.

Here are a few free ways to cope with anxiety:

Breathe Deeply
It might sound simple, but deep breathing can calm your nervous system. Try breathing in slowly for 4 seconds, holding for 4 seconds, and breathing out for 4 seconds. Repeat for a few minutes whenever you feel overwhelmed.

Move Your Body
Exercise, even just a short walk, helps reduce anxiety by releasing feel-good chemicals like endorphins. You don’t need a gym membership — dancing in your room, stretching, or taking the stairs can make a difference.

Limit Caffeine and Sugar
Too much coffee or sugary snacks can make anxiety worse. Try replacing them with water, herbal tea, or nutritious snacks to keep your mood more stable.

Stay Off Social Media (At Least for a Bit)
Sometimes scrolling adds more stress. Try taking a break or setting time limits to protect your mental space.

Talk It Out
Anxiety feels heavier when you carry it alone. Whether it’s a trusted friend, a journal, or a professional — speaking up helps you process and release those thoughts.

Need Someone to Talk To?

If you or someone you know is struggling with anxiety, African Services offers mental health support for their clients. Their team provides compassionate, confidential help in a safe space — and services are often free or low-cost.

You don’t have to suffer in silence. Reach out. You deserve support.