Anxiety Hacks: Helpful or Bullsh*t? A Q&A on Anxiety Advice
helpful or bullsh*t?
If you’ve struggled with chronic anxiety, panic attacks, or agoraphobia, you’ve probably spent countless hours searching for solutions. The internet is flooded with "hacks," "tools," and "quick fixes," but how do you know what’s actually moving you toward recovery and what’s just keeping you overwhelmed and stuck?
In the latest episode of A Healthy Push, I sit down with Mari to tackle listener questions in a rapid-fire, no-fluff Q&A. We’re putting common advice to the ultimate test: Helpful or Bullsh*t?
The truth is, much of the advice pushed today—especially on social media—is rooted in avoidance, not healing. It’s all about a temporary fix, forcing you to rely on external crutches rather than building internal resilience.
Here is a look at some of the most popular anxiety advice we break down in the episode.
1. Nervous System Regulation: The Overhyped Blanket Term
"Just regulate your nervous system." It sounds simple, but this term has become a confusing blanket solution that often leads to more stress.
My Verdict: Helpful (but VERY misunderstood).
While supporting your nervous system is vital, the issue lies in the forceful, complicated way it’s often taught. Nervous system regulation is simply good old-fashioned self-care!
If you’re doing ten different things to force regulation, you’re creating overwhelm. The true regulation comes from consistency in basic supportive actions: nourishing your body, prioritizing sleep, and intentionally doing things you enjoy.
2. Vagus Nerve Stimulation: Are You Seeking Relief or Avoidance?
Stimulating the vagus nerve with sour candies, cold water, or ice packs is a viral trend for interrupting anxiety.
My Verdict: BS (with a caveat).
Yes, science confirms these methods can temporarily shift your state. However, when used repeatedly to interrupt feelings, they become a safety behavior. You teach your brain that your feelings are too dangerous to handle alone and that you need an external "savior" to cope.
Long-term recovery requires building tolerance for your feelings, not distracting yourself from them. If you’re constantly relying on a tool, you’re stuck in the loop of avoidance.
3. Supplements (Magnesium, L-Theanine, Ashwagandha)
Many look to natural supplements for help with relaxation and sleep. Can they truly make a difference in your recovery journey?
My Verdict: Supportive (but not a fix).
If you have a deficiency confirmed by testing, or if a supplement genuinely helps you feel supported, it’s fine to use them. However, they are not a cure. The core work of healing your relationship with anxiety and panic must still be done. Don't let supplements become another dependence that prevents you from doing the necessary inner work.
4. Caffeine: The Unassuming Stimulant
It's common advice to cut back on caffeine when struggling with panic.
My Verdict: Helpful (for most).
Caffeine doesn’t cause anxiety, but as a stimulant, it can mimic its physical symptoms: heart racing, jitteriness, and a rush of adrenaline. For bodies that are already highly sensitive and experiencing a lot of panic, this mimicry is often enough to trigger a full-blown attack or maintain high anxiety. Cutting back or eliminating caffeine is a helpful, low-effort step that can significantly reduce your baseline sensitivity.
5. Journaling: Dump Your Thoughts or Journal with Intention?
We hear a lot of generalized advice to "just journal your anxious thoughts."
My Verdict: Helpful (with intention).
If you simply "dump" your anxious thoughts and feelings without purpose, you risk rereading, analyzing, and sinking into a dark, unhelpful place. Journaling is most effective when it has intention. Use prompts to practice gratitude, reflect on supportive actions, or simply write down to-dos that are racing through your mind (like a "brain dump" to be discarded). Avoid journaling to try and "fix" or change your thoughts.
6. Exposure Work: The Only Way Through?
Exposure therapy is a cornerstone of healing agoraphobia and panic disorder, but is it the only thing you need?
My Verdict: Yes and No.
Exposure work is a necessary part of the journey for everyone, but it is not the full picture. If you try to force yourself to "just face the fear" without any prior preparation, compassion, or self-support, you will likely make things worse.
In my Panic to Peace Program, we don't even introduce formal exposure until several weeks in. The true crux of exposure is building your tolerance for feeling, allowing the anxiety to be present while showing yourself kindness and curiosity. It's about how you approach the work, not just the act of doing the scary thing.
Listen to the full episode now to hear our rapid-fire segment on EMDR, Box Breathing, Red Light Therapy, and more!
ready to stop doing it alone?
Inside my 10-week program, Panic to Peace, I’ll guide you through this work step by step and you’ll be surrounded by people who truly get it.
You don’t have to stay stuck. Healing is possible and it’s closer than you think.
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