What You Can Do to Cope With Anxiety
5 Methods of Stress Reduction You Can Start Right Now
Medically reviewed by Rachel Goldman, PhD, FTOS
Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or shortness of breath.
These symptoms are common for people who have been diagnosed with an anxiety disorder. However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term.
This article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care.
Stop and Breathe
When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event.
Mindful Moment
Need a breather? Take this free 5-minute meditation focused on relieving anxiety—or choose from our guided meditation library to find another one that will help you feel your best.
For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment.
Takeaway
Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a variety of breathing exercises you can try to see what works best for you.
Practice this simple breathing technique:
Get into a comfortable seated position.
Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation out through the nose.
Continue to breathe deeply and fully, in and out of your nose. Let your breath guide you to the present.
Use a mantra, such as “be present” as you breathe. With each breath in, think to yourself “be,” and with each breath out, focus on the word “present.”
Notice what you are sensing in your environment. Take in the sights and sounds around you, notice the smells and the feel of the air in your nostrils, and notice how your body feels in general.
Breathing exercises are powerful relaxation techniques that help ease your body and mind of anxiety while turning your attention towards the present. There are plenty of apps for anxiety that can help guide you through deep breathing and relaxation techniques.
Press Play for Advice on Managing Anxiety
This episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Click below to listen now.
Follow Now: Apple Podcasts / Spotify / Google Podcasts / Amazon Music
Figure Out What's Bothering You
In order to get to the root of your anxiety, you need to figure out what’s bothering you. You can do this by putting some time aside to explore your thoughts and feelings.
Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to keep you up at night, try keeping a journal or notepad beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.
Recap
Exploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety.
Focus on What You Can Change
Many times, anxiety stems from fearing things that haven't even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones.
Life can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example:
Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best.
Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them.
With a little practice, you can learn to pick up a more positive outlook.
Sometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing.
In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching.
Recap
Another way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation.
Distract Yourself
At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could:
Do some chores or a project around the house
Engage in a creative activity, such as drawing, painting, or writing
Go for a ?walk or engage in some other form of physical exercise
Listen to music
Pray or meditate
Read a good book or watch a funny movie
Recap
When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, get out of your head.
Strengthen Your Body and Brain
Lifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety.
Nutritious food. Research has found that what you eat can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels.
Physical activity. Research has also found that regular physical activity can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.
Sleep. Adequate rest can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety.
Recap
Taking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest.
Takeaways
Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful.
When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness.
If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss treatment options.
Takeaway
If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
Related: Best Online Anxiety Support Groups
Frequently Asked Questions
What are some ways of coping with anxiety when giving a presentation?
Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience.
How do I help a child cope with anxiety?
If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking.
How can I deal with anxiety without medication?
Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and progressive muscle relaxation may also be helpful for relieving symptoms of anxiety.
What can I do to deal with anxiety at night?
Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal.
Read Next: Worry Time: The Benefits of Scheduling Time to Stress
Read the original article on Verywell Mind.
