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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, orshortness of breath.These symptoms are common for people who have been diagnosed with ananxiety 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.Verywell / JR Bee
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, orshortness of breath.
These symptoms are common for people who have been diagnosed with ananxiety 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.
Verywell / JR Bee
1
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 MomentNeed a breather? Take this free5-minute meditation focused on relieving anxiety—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Mindful Moment
Need a breather? Take this free5-minute meditation focused on relieving anxiety—or choose from ourguided meditation libraryto 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 beingmindfulof the present moment.
Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.
Practice this simple breathing technique:
Breathing exercises are powerfulrelaxation techniquesthat help ease your body and mind of anxiety while turning your attention towards the present.There are plenty ofapps for anxietythat can help guide you through deep breathing and relaxation techniques.
Press Play for Advice on Managing AnxietyThis episode ofThe Verywell Mind Podcastshares a strategy to help you cope with anxiety. Click below to listen now.
Press Play for Advice on Managing Anxiety
This episode ofThe Verywell Mind Podcastshares a strategy to help you cope with anxiety. Click below to listen now.
2
Figure Out What’s Bothering You
Writing in a journal can be a great way to get in touch with your sources of anxiety. Ifanxious feelingsseem to keep you up at night, trykeeping a journal or notepadbeside 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.
RecapExploring 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.
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.
3
Focus on What You Can Change
Many times, anxiety stems fromfearing things that haven’t even happenedand 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.
With a little practice, you can learn to pick up a more positive outlook.
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.
RecapAnother 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.
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.
4
Distract Yourself
RecapWhen 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.
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.
5Strengthen Your Body and BrainLifestyle 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 thatwhat you eatcan 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 thatregular physical activitycan 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 restcan also have apowerful effect on your mental well-beingand 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.RecapTaking 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.
5
Strengthen Your Body and BrainLifestyle 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 thatwhat you eatcan 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 thatregular physical activitycan 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 restcan also have apowerful effect on your mental well-beingand 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.RecapTaking 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.
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.
RecapTaking 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.
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.
TakeawaysMost 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 discusstreatment options.If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.Best Online Anxiety Support GroupsFrequently Asked QuestionsBeing 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.Learn More:How to Prepare a Speech When You Have AnxietyIf 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.Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, andprogressive muscle relaxationmay also be helpful for relieving symptoms of anxiety.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.Learn More:How to Manage Nighttime AnxietyWorry Time: The Benefits of Scheduling Time to Stress
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 discusstreatment options.
If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
Best Online Anxiety Support Groups
Frequently Asked QuestionsBeing 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.Learn More:How to Prepare a Speech When You Have AnxietyIf 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.Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, andprogressive muscle relaxationmay also be helpful for relieving symptoms of anxiety.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.Learn More:How to Manage Nighttime Anxiety
Frequently Asked Questions
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.Learn More:How to Prepare a Speech When You Have Anxiety
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.
Learn More:How to Prepare a Speech When You Have 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.
Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, andprogressive muscle relaxationmay also be helpful for relieving symptoms of anxiety.
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.Learn More:How to Manage Nighttime Anxiety
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.
Learn More:How to Manage Nighttime Anxiety
Worry Time: The Benefits of Scheduling Time to Stress
8 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Gelenberg AJ.Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment.Prim Care Companion J Clin Psychiatry. 2000;2(2):49–54. doi:10.4088/pcc.v02n0204
Grupe DW, Nitschke JB.Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective.Nat Rev Neurosci. 2013;14(7):488-501. doi:10.1038/nrn3524
Jerath R, Crawford MW, Barnes VA, Harden K.Self-regulation of breathing as a primary treatment for anxiety.Appl Psychophysiol Biofeedback. 2015;40(2):107-115. doi:10.1007/s10484-015-9279-8.
Morrison AS, Heimberg RG.Attentional control mediates the effect of social anxiety on positive affect.J Anxiety Disord. 2013;27(1):56-67. doi:10.1016/j.janxdis.2012.10.002
Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al.Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan.Clin Nutr. 2021;40(5):2860-2867. doi:10.1016/j.clnu.2021.03.043
Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23
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