Ask Izzy: I feel anxious all the time

Join Anxiety Alchemy, a 5-day meditation challenge to ease anxious thoughts and find real relief.

Dear Izzy,

I feel anxious all the time. It’s like there’s this constant hum of worry in the background, and no matter what I do, I can’t turn it off. The state of the world doesn’t help—every time I check the news, there’s something new to spiral about. And on top of that, things at home haven’t been great either. There’s tension in my family, and I feel like I’m carrying the weight of everyone’s emotions, not just my own.

I’ve tried meditating, but I can’t get my mind to quiet long enough for it to actually help. Instead of feeling calm, I just end up frustrated with myself. I’ve also tried deep breathing, journaling, and cutting back on social media, but the anxiety always finds a way back in.

How do I stop feeling like I’m constantly bracing for impact?

— Always on Edge

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Dear Always,

First, I just want to say that I see you. What you’re feeling is so real, and you’re not alone in it. There are a lot of heavy things going on in the world and if you also have shit going on at home, it makes perfect sense that your nervous system is on high alert. I feel it too. No matter what other people might say, anxiety isn’t just in your head; it’s in your body, your thoughts, the way you move through the day, always bracing for the next stressor. And when the tools you’ve tried don’t seem to help, it can feel even more exhausting.

I want to introduce you to mindfulness. People sometimes use mindfulness and meditation interchangeably but the truth is, meditation is just one form of mindfulness—it’s not the only way. And if sitting still and trying to quiet your thoughts hasn’t worked for you, that doesn’t mean mindfulness can’t work.

So what is mindfulness? It’s simply the practice of bringing your attention to the present moment, with curiosity and without judgment. It’s about shifting your relationship to your thoughts and emotions, so they don’t completely take over. There are many ways to practice it beyond seated meditation.

✨ Moving your body with awareness
✨ Using breathwork to regulate your nervous system
✨ Engaging your senses to ground yourself in the moment
✨ Practicing self-compassion instead of spiraling in self-criticism

The key is finding what works for you.

Here are a few resources that might help:
👉 Mindfulness Techniques for Times of Crisis
👉 Guided Meditation for Resilient Joy in Challenging Times
👉 Anxiety Alchemy Meditation Challenge

If you want to explore mindfulness in a way that actually feels doable, I’d love for you to join me in Anxiety Alchemy, a 5-day meditation challenge I am participating in from February 17-21. This challenge is all about helping you find mindfulness practices that fit into your life—whether or not meditation has worked for you in the past. Each day, you’ll get simple, science-backed mindfulness tools to help ease anxious thoughts and bring more calm into your day.

The challenge ends with a live group coaching call on February 21st at 3PM EST with Yael Shy where we’ll talk through what’s working, answer questions, and support each other.

For just $36, you’ll get a week of guidance, community, and practices that help you feel more grounded and free. If you’re ready to stop anxiety from running the show, I’d love for you to join me.

You don’t have to figure this out alone. Let’s do this together. 💛

Love,

Izzy