Published on Nov 04, 2025 | 7:38 AM
Share Article :
Anxiety doesn’t wait for a “good time.” It can strike during a meeting, while you’re checking emails, or even in the middle of a presentation. For many people, managing symptoms in the workplace feels especially overwhelming—you want relief, but you also want to stay professional and composed. The good news? There are simple, science-backed hacks you can use right where you are, without drawing attention to yourself.
When anxiety spikes, your nervous system goes into “fight-or-flight” mode. Heart rate increases, breathing quickens, and your body prepares as if there’s a threat—even if the stressor is just your inbox.
Box breathing is a quick way to calm that response:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat the cycle 3–4 times. Within a minute, your heart rate slows, oxygen levels stabilize, and your brain shifts into a calmer state. The best part? You can do it at your desk without anyone noticing.
Anxiety often pulls you into the “what ifs” of the future or replays of the past. Grounding brings you back to the present moment, which helps break the cycle of racing thoughts.
Try the 5-4-3-2-1 method:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This sensory reset interrupts anxious spirals and helps you feel more anchored. It’s discreet enough to practice during a break, at your desk, or even while walking between meetings.
Stress hormones build up in the body. Movement is one of the fastest ways to reset them. Even two minutes of stretching, standing, or walking can:
Lower cortisol
Improve circulation
Release endorphins that balance mood
Set a calendar reminder to step away from your screen every couple of hours. Not only will this help manage anxiety, but it also boosts focus and productivity.
Each of these strategies helps interrupt the cycle of anxiety by calming the body first. Once the body is calm, the mind often follows. While these tools won’t eliminate anxiety completely, they give you a quick, effective way to manage symptoms in the moment—without leaving work or waiting until the day is over.
Daily tools are helpful, but if anxiety feels overwhelming or constant, it may be time to talk with a provider. Confidential telehealth visits make it easy to get support without taking time off or sitting in a crowded waiting room. Therapy, medication, or a combination of both may offer long-term relief.
👉 Anxiety is real—but so are tools to manage it. And if you need more support, CallOnDoc is just a click away.
Shelly House, FNP, is a Family Nurse Practitioner and Call-On-Doc’s trusted medical education voice. With extensive experience in telehealth and patient-centered care, Ms. House is dedicated to making complex health topics simple and accessible. Through evidence-based content, provider collaboration, and a passion for empowering patients, her mission is to break down barriers to healthcare by delivering clear, compassionate, and practical medical guidance.
The Psychology of a Fresh Start: Why January Boosts Motivation
Every January, people feel a surge of motivation — a desire to improve routines, break old habits, start new ones, and aim for better health. This isn’t coincidence, and it isn’t simply “New Year energy.”
It’s a well-documented psychological phenomenon called The Fresh Start Effect.
The Fresh Start Effect describes how certain dates — like the first day of a new month, your birthday, or the start of a new year — create a mental reset. These moments feel like a clean slate, giving your brain permission to leave old patterns behind and step into a new version of yourself.
Understanding how and why this effect works not only makes January feel less mysterious — it helps you use this mental momentum to create habits that actually last.
Jan 27, 2026 | 3:42 PM
Read More
Winter Home Safety Checklist: Carbon Monoxide, Space Heaters & Humidifiers
Winter is the season when home safety matters most. As temperatures drop, we spend more time indoors and rely on heaters, fireplaces, and appliances that can introduce hidden risks. Carbon monoxide levels rise, space heater accidents become more common, and even well-intentioned humidifier use can release irritants if not cleaned properly.
The good news:
Most winter safety checks take under 10 minutes and prevent the majority of cold-weather home hazards.
Here’s what to watch for — and the simple steps that protect your home and your health all season long.
Jan 26, 2026 | 3:30 PM
Read More
Why Your Hair Falls Out More in Winter
If you’ve noticed extra shedding in the shower, on your pillow, or in your brush during the winter months, you’re not imagining it. Hair loss often increases in fall and winter, and the reasons have less to do with genetics and more to do with seasonal stress on the scalp, hormones, and overall health.
Winter changes your environment in ways that quietly affect the hair growth cycle. Understanding what’s happening inside your body can help you prevent shedding — and support healthier, stronger hair.
Cold, dry air pulls moisture out of your skin and hair. Because the hair shaft loses hydration faster in low humidity, strands become:
brittle
frizzy
prone to breakage
more likely to split
This isn’t true “hair loss” from the root — but breakage can mimic shedding.
Indoor heating makes it worse by lowering humidity even more, leading to dry scalp and fragile strands.
A dry scalp can become:
itchy
flaky
inflamed
Inflammation disrupts hair follicles, pushing more strands into the telogen (shedding) phase of the cycle.
Conditions like dandruff and seborrheic dermatitis flare in winter, which accelerates shedding.
Vitamin D plays a direct role in hair growth. In winter, sunlight exposure drops drastically, and vitamin D levels fall.
Low vitamin D is strongly linked to:
increased shedding
slower regrowth
weaker hair follicles
Many people don’t realize that winter hair loss can be a simple reflection of seasonal vitamin D deficiency.
Cold weather shifts appetite and habits. People tend to eat:
fewer fruits and vegetables
fewer protein-rich meals
more carb-heavy or comfort foods
Hair is made of keratin — a protein — so inadequate protein quickly affects the growth cycle.
Even small nutritional shifts can trigger telogen effluvium, a temporary but noticeable shedding phase.
Winter brings:
colds
flu
RSV
COVID
increased stress
poor sleep
Any illness or major stressor can trigger hair shedding 2–3 months later.
This means March hair loss might actually come from a December flu.
Winter also increases cortisol levels due to less sunlight and more indoor time, which contributes to hair cycle disruption.
Most people drink less water in winter.
But dehydration affects:
scalp health
oil production
hair shaft strength
follicle function
A dehydrated scalp can’t support healthy growth, and the hair becomes brittle and prone to breakage.
Studies show humans shed slightly more hair in fall and winter — an evolutionary response to thicker summer growth and colder weather patterns.
Seasonal shedding is normal, but winter stressors can intensify it.
Jan 23, 2026 | 4:15 PM
Read More
The Psychology of a Fresh Start: Why January Boosts Motivation
Every January, people feel a surge of motivation — a desire to improve routines, break old habits, start new ones, and aim for better health. This isn’t coincidence, and it isn’t simply “New Year energy.”
It’s a well-documented psychological phenomenon called The Fresh Start Effect.
The Fresh Start Effect describes how certain dates — like the first day of a new month, your birthday, or the start of a new year — create a mental reset. These moments feel like a clean slate, giving your brain permission to leave old patterns behind and step into a new version of yourself.
Understanding how and why this effect works not only makes January feel less mysterious — it helps you use this mental momentum to create habits that actually last.
Jan 27, 2026 | 3:42 PM
Winter Home Safety Checklist: Carbon Monoxide, Space Heaters & Humidifiers
Winter is the season when home safety matters most. As temperatures drop, we spend more time indoors and rely on heaters, fireplaces, and appliances that can introduce hidden risks. Carbon monoxide levels rise, space heater accidents become more common, and even well-intentioned humidifier use can release irritants if not cleaned properly.
The good news:
Most winter safety checks take under 10 minutes and prevent the majority of cold-weather home hazards.
Here’s what to watch for — and the simple steps that protect your home and your health all season long.
Jan 26, 2026 | 3:30 PM
Why Your Hair Falls Out More in Winter
If you’ve noticed extra shedding in the shower, on your pillow, or in your brush during the winter months, you’re not imagining it. Hair loss often increases in fall and winter, and the reasons have less to do with genetics and more to do with seasonal stress on the scalp, hormones, and overall health.
Winter changes your environment in ways that quietly affect the hair growth cycle. Understanding what’s happening inside your body can help you prevent shedding — and support healthier, stronger hair.
Cold, dry air pulls moisture out of your skin and hair. Because the hair shaft loses hydration faster in low humidity, strands become:
brittle
frizzy
prone to breakage
more likely to split
This isn’t true “hair loss” from the root — but breakage can mimic shedding.
Indoor heating makes it worse by lowering humidity even more, leading to dry scalp and fragile strands.
A dry scalp can become:
itchy
flaky
inflamed
Inflammation disrupts hair follicles, pushing more strands into the telogen (shedding) phase of the cycle.
Conditions like dandruff and seborrheic dermatitis flare in winter, which accelerates shedding.
Vitamin D plays a direct role in hair growth. In winter, sunlight exposure drops drastically, and vitamin D levels fall.
Low vitamin D is strongly linked to:
increased shedding
slower regrowth
weaker hair follicles
Many people don’t realize that winter hair loss can be a simple reflection of seasonal vitamin D deficiency.
Cold weather shifts appetite and habits. People tend to eat:
fewer fruits and vegetables
fewer protein-rich meals
more carb-heavy or comfort foods
Hair is made of keratin — a protein — so inadequate protein quickly affects the growth cycle.
Even small nutritional shifts can trigger telogen effluvium, a temporary but noticeable shedding phase.
Winter brings:
colds
flu
RSV
COVID
increased stress
poor sleep
Any illness or major stressor can trigger hair shedding 2–3 months later.
This means March hair loss might actually come from a December flu.
Winter also increases cortisol levels due to less sunlight and more indoor time, which contributes to hair cycle disruption.
Most people drink less water in winter.
But dehydration affects:
scalp health
oil production
hair shaft strength
follicle function
A dehydrated scalp can’t support healthy growth, and the hair becomes brittle and prone to breakage.
Studies show humans shed slightly more hair in fall and winter — an evolutionary response to thicker summer growth and colder weather patterns.
Seasonal shedding is normal, but winter stressors can intensify it.
Jan 23, 2026 | 4:15 PM
Feedback from our amazing patients!
"I can’t believe I did not know about this kind of service! This was absolutely perfect for my health concern and they were able to provide me with the necessary medication and with such cinch. Completely recommended this service. For minor health concerns, this can save you an unnecessary and costly trip to an urgent care center."
"Amazing!! Easy and fast! I didn’t have to take my 4 year old into an urgent care where only god knows what germs are there. The doctor sent the script right to my pharmacy within minutes!!!"
"I would give 10 stars if I could! CallonDoc is literally the reason I am recovering instead of suffering as I write this. I was skeptical at first, but I’m not kidding when I tell you I got prescribed my antibiotics and picked it up at the pharmacy within 2 hours. So instead of waiting & paying around 300$...I paid 40$!! I’m very pleased."
Be the first to know when we offer deals.
Want to learn about a specific topic or condition?