This is all from my experience that has helped, as this is something I've had to conquer after starting medical school and all the adjustments that came with it. Everyone is different but I hope at least some of this is helpful:
- #1 by far is limiting social media and phone time. Keep your phone away from you when you wake up. As in: set your alarm the night before, and leave it in your bathroom or on a night table across the room. If it's next to you, you can reach over when you wake up and immediately start to doom scroll in bed before getting up. If you wake up and immediately begin scrolling, you get flooded with stimuli from feeds connected to thousands of strangers, your friends, the world news, etc. Instead of allowing your brain to start the day with structure where you address your own needs in front of you and your agenda for the morning, your brain just gets cramped with a bunch of distractions. This can make you feel scatter brained, which can exacerbate anxiety. Keeping my phone away, in my experience, has helped a lot with this. I'm less likely to stay in bed with an annoying alarm clock that won't stop beeping unless I physcially get up to stop it. And likewise, I'm less likely to stay in bed scrolling for 30 minutes of my precious morning time if I can't easily reach for the phone while wrapped in my sheets lol
- Exercise. Especially weight lifting, but anything (even walking) does wonders. Exercise literally makes you happy and feel relaxed. It's the best thing you can do, and our body physiologically craves exercise. You literally are working the stress out of you, instead of keeping it built up inside. You can do it in the morning, or later at night (my preference after a long day). Not only does it make you feel good, it helps you look better which boosts your confidence. If you're confident in how you look, you're immediately more at ease in public when presenting yourself in front of others. It also improves your sleep and gives you so much energy - so you procrastinate less, and therefore deal with less anxiety. There's no bigger trigger for anxiety than a looming task you know you have to do, but just don't want to do it. Having that source of anxiety in the background just constantly chips away at you. Exercise lays the foundation in so many ways that help you tackle things instead of letting it cripple you
- Dedicate time to a hobby you love. The internet or watching TV are fine to do, but they're not the main hobbies you want. They're passive activities of consumption, and half the time (at least in my experience) you can split your focus between your phone, what's on the TV, and whatever troubles you have on your mind. We're not meant to be connected to everyone at all times, and our brain isn't meant to passively consume media 24/7. Find something you enjoy that you can truly immerse your brain in, especially something that builds a skill. Cook, bake, lift, paint, even gaming (kinda contradictory to the consumption thing but in gaming you're at least actively immersed in something, especially if it's a competitive game). Constantly splitting attention rots your brain and makes you an anxious mess. But if you can dedicate a block of time of your day where your brain is fixed on something you enjoy, it helps build focus, and disconnects your mind from all the stimuli you have around you. This helps you not be as anxious
- Drink less alcohol. It might relax you in the moment, but once it's out of your system, the anxiety comes back harder. I love drinking a small glass of this strawberry marg mix diluted with sparkling water (mostly because it's my own combo I created that I have 1-2 nights a week as my sweet treat lol), but I almost never get drunk anymore. It's TERRIBLE for your anxiety, and if you drink more and more overtime your body just builds a tolerance to it and it just gets worse. Once in a while is fine, but limit it if you drink a lot consistently!
- If all else fails, get medicated while doing all of this. A good medication that works for you can be life-changing. Talk with your doctor, there's lots of options out there