Hey, it’s Candice —
When anxiety shows up, it’s completely normal to want relief as quickly as possible.
That racing heart, the tight chest, the thoughts that won’t slow down — in those moments, anything that brings the intensity down even a little feels like a gift.
And it is a gift. Short-term relief can give you breathing room when you need it most.
The key is noticing which short-term strategies leave you stronger in the long run… and which ones quietly make things harder later.
Here are a few common ones:
Leaning on your partner (or someone close) to help calm you Short-term: They listen, reassure, hold space — and the anxiety eases. It feels comforting and safe. Long-term: It’s wonderful when they’re available, but if you start depending only on them to bring you back to steady, it can leave you feeling unsteady when they’re not around. Over time it might even add a layer of pressure to the relationship.
Using alcohol (or similar) to take the edge off Short-term: A drink or two quiets the noise, softens the worry, helps you step away for a bit. Relief can feel almost immediate. Long-term: Tolerance creeps up, sleep gets disrupted, energy dips, physical health takes a hit, and anxiety often rebounds harder the next day. Relationships can feel the strain when it becomes a go-to instead of occasional.
Avoiding difficult conversations Short-term: Putting it off feels easier — the discomfort fades for now, and you get a break. Long-term: The issue stays unresolved. It tends to show up again (and again), and the same feelings keep circling. Over time that can leave you feeling more stuck rather than lighter.
These short-term approaches aren’t “wrong” — they’re just… temporary.
They help you get through the moment, but they don’t help the pattern shift in a way that builds more ease over time.
The good news is you can create habits that feel supportive right now and help you feel more capable later.
These aren’t about being perfect or erasing anxiety completely — they’re about small, realistic things that add up:
- A quick breathing practice (like 4-4-4) you can do anywhere to settle your body on your own
- Naming the thought out loud (“This is my ‘what if everything goes wrong’ story again”) to create a little distance
- Setting aside a short “worry window” so anxiety doesn’t take over your whole day
- Moving your body in ways that feel good — a walk, stretching, dancing — to release some of the physical charge
- Practicing one small boundary (even “I’ll reply tomorrow”) to protect your energy
These don’t always feel dramatic when you do them, but they quietly build something powerful: trust in yourself.
They remind your nervous system: “I can move through this, even when it’s uncomfortable.”
And that trust? That’s where the real, lasting shift begins.
If you’re ready to move from short-term relief to habits that support you long-term — especially if you’re in California and looking for online therapy for anxiety — I’m here.
The High Functioning But Fried workshop replay is available now (lifetime access + workbook) — it’s full of the practical tools!
See Workshops!
Or if you want to make these habits fit your life (your schedule, your relationships, your unique stressors), my 1:1 calendar is open for a free 10-minute intro call. No pressure — just a real conversation about what’s helping (and what isn’t) helping you.
You’re already doing so much. You deserve ways to feel better that leave you more grounded, not more depleted.
References
- American Psychological Association. (2023). Understanding and treating anxiety disorders. https://www.apa.org/topics/anxiety
- Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford Press.
- Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
- National Institute on Alcohol Abuse and Alcoholism. (2024). Alcohol and anxiety: The connection and treatment. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-and-anxiety
- Substance Abuse and Mental Health Services Administration. (2023). Co-occurring disorders: Anxiety and substance use. https://www.samhsa.gov/co-occurring-disorders
- Craske, M. G., et al. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10–23. https://doi.org/10.1016/j.brat.2014.04.006
