5 Everyday Ways to Manage Anxiety in Chicago
Chicago can be an exciting place to live—and a demanding one. A packed workday, crowded commute, or calendar full of obligations can leave little room to notice how you are feeling. You do not have to wait until everything slows down to start caring for yourself. These five ideas offer a place to begin.
1. Build a pause into your commute
Choose one moment before or after your commute to check in with yourself. Feel your feet on the ground, notice three things around you, and let your breathing settle without forcing it. If focusing on breathing feels uncomfortable, keep your attention on sights or sounds instead. On the train, this might mean putting your phone away for one stop. If you drive, wait until you are safely parked.
2. Separate the worry from the next step
When your mind jumps from one concern to another, write down what is bothering you. Ask: “Is there something useful I can do about this today?” If yes, choose one manageable action. If not, practice returning to what is in front of you. You can acknowledge uncertainty without spending the entire evening trying to solve it.
3. Make movement realistic for your day
Try a short walk around your block, a few minutes of stretching, or an indoor movement break when the weather is unpleasant. A lakefront walk might fit some days; on others, walking down the hallway is enough to get started. Choose a safe, accessible option that fits your energy and physical needs.
4. Notice what leaves you more keyed up
Pay attention to how late work messages, caffeine, scrolling, and inconsistent rest affect you. Rather than overhaul your routine, experiment with one change: a quieter bedtime routine, a regular lunch break, or a cutoff for checking work email. Treat this as information gathering, not another standard you have to meet perfectly.
5. Let someone know what you are carrying
Tell a trusted person something specific: “I have been overthinking work lately. Could we talk this weekend?” If anxiety keeps interfering with sleep, relationships, work, or everyday activities, consider professional support. Therapy can help you explore patterns and practice responses that fit your life.
Support in Chicago
I am Sam Rustum, LCPC, a therapist in Chicago. If you would like support with anxiety, boundaries, or feeling disconnected, contact Sam Rustum Therapy to explore a free 15-minute consultation.
This article offers general education and does not replace individualized mental health care.
Further reading: NIMH: Caring for Your Mental Health
Try one change at a difficult transition in your day
Think about a moment when you move from one part of the day to another: leaving work, walking through your front door, or closing your laptop. What usually comes with you? It might be a conversation you keep replaying, an unfinished task, or the feeling that you should still be doing more.
Choose one small experiment for that moment. Before you leave work, you could write down the task that is still on your mind and when you will return to it. Put the note somewhere you can find it tomorrow. You are giving the task a place to wait; you do not need to make every thought disappear before your evening can begin.
After a few days, ask whether the experiment fits your actual routine. Was the step too large? Did a practical demand need attention first? Adjust it without turning the exercise into another performance review.
If the same worry keeps following you across the day, you can read about anxiety therapy, overthinking, and work-life boundaries. These pages describe related concerns we can explore together.