Experiment to observe what works best, and when. Also: Try thinking about the strategies in three categories: behavioral , cognitive thinking-related , and physical. Aim to find some strategies that appeal to you from each category.

Put a letter B, C , or P next to each item to practice identifying whether a strategy is primarily behavioral, cognitive, or physical. Alice Boyes, Ph. Alice Boyes Ph. In Practice. Anxiety 50 Strategies to Beat Anxiety How to handle anxiety effectively. Posted March 3, Reviewed by Devon Frye Share.

THE BASICS. Key points Not all anxiety-reducing strategies work for everyone, so experimentation is important. Anxiety-reducing strategies can be put into three categories: behavioral, cognitive thinking-related , and physical.

Guided mindfulness meditations can be an effective tool for reducing anxiety. About the Author. More from Alice Boyes Ph.

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You might simply close your eyes and attempt to empty your mind. While distraction is not a good anxiety coping skill for the long term, it may help at times when you suddenly feel bombarded by anxious thoughts.

When anxiety feels overwhelming, consider watching TV, reading a book, or going out with a friend. You can also use humor to keep your mind from dwelling on an anxious thought. You may also find it helpful to incorporate some above-mentioned emotional anxiety coping strategies into your daily routine.

Consider starting a daily meditation practice, for example. Or try journaling in the morning to tackle your worries before they can interfere with your day. Also, journaling at night may help you sleep better and reduce the anxious thoughts that keep you up at night.

Poor sleep can also increase your stress and anxiety levels. If you feel anxious before bedtime, research suggests that taking a warm bath before going to bed may help you fall asleep faster.

Even if you incorporate all of these techniques and tips, you may still experience moments of anxiety. Anxious thoughts can sometimes overwhelm us, and physical and emotional coping skills can help us tackle them head-on.

But when anxiety becomes a daily occurrence, and these coping skills are no longer helping, you may want to consider talking with a mental health professional.

You might have an anxiety disorder and benefit from cognitive behavioral therapy CBT or other treatments. But help is available.

If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you. Breaking free from negative thought spirals isn't always easy, but it's possible. We look at thought exercises and actions that can help.

There are many types of meditation for anxiety that can help relieve some of your symptoms. Here's what research says, and how to meditate to calm….

From meditation and sleep support to mood tracking and coloring, apps can be helpful tools for people with anxiety. Here are our top 8 anxiety app…. Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment.

Deep breathing exercises can help calm feelings of anxiety. The good news is they are relatively easy and can be done virtually anywhere. Books can be a good way to help you learn about anxiety, develop coping skills, and navigate tough moments.

Here are our top anxiety book picks. Panic attack symptoms can be emotional, cognitive, and physical. Here's the formal list and the long-term effect they have on you. Do I have anxiety? You can take the self-assessment quiz to help determine whether you have symptoms of an anxiety disorder and may benefit from….

Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like? Psych Central. Conditions Discover Quizzes Resources. Quiz Symptoms Causes Treatment Find Support. Feeling Anxious? Medically reviewed by Jacquelyn Johnson, PsyD.

Physical methods Emotional methods Daily routines Next steps When anxiety strikes, turning to your favorite coping skills can help calm your mind and body. Share on Pinterest Design by Maya Chastain. Physical coping skills. Emotion-focused coping skills.

Daily routines to tackle anxiety. Next steps. aspx Anxiety disorders. Effectiveness of distraction techniques in the management of anxious children - A randomized controlled pilot trial. Sustainable happiness, well-being, and mindfulness in the workplace.

Effects of high-intensity interval training and moderate-intensity training on stress, depression, anxiety, and resilience in healthy adults during coronavirus disease confinement: A randomized controlled trial.

Note the sensations. Don't try to figure out your anxiety, make a judgement, or solve it. This can help you to stay present. Mindfulness is about being aware of and accepting the present. It's a mindset you can carry with you anywhere. You can be mindful without meditating.

Meditation is a specific practice that you set aside time for in your day. You might begin a meditation session by finding a quiet spot to sit or lie down comfortably.

Your goal during meditation is to concentrate on something, such as a thought, object, or bodily sensation. In doing so, meditation increases your ability to center yourself in the present—to be mindful. Try our Coping with Uncertainty Meditation. This nine-minute audio session will help you become more aware of tension throughout your body.

Many different types of breathing exercises can be useful for taming anxiety. Breath control can stimulate a biological response.

One example of a quick and easy breathing exercise is to simply inhale as you count to four. Then, exhale as you count to eight. Repeat this pattern for a few minutes. You should notice your mind grow calmer and your physical tension ease. A study found that cyclic sighing can be especially helpful in reducing anxiety and improving mood.

To perform a cyclic sigh:. Sometimes, taking the time to challenge anxious thoughts can help you gain perspective on a situation, reducing your worries and fears. Notice when a negative thought or unhelpful thought crosses your mind. Look for evidence that supports your thought.

Has your boss threatened to fire you in the past for similar issues? Have any of your coworkers been fired for similar things?

Look for evidence that your fears are misplaced. Perhaps your boss has recently complimented your work ethic or emphasized that the project can be delayed.

Replace that negative thought with a more positive or neutral one. She will understand the reason for the delay and values me as an employee.

Take a proactive approach. If you believe your fears are backed by evidence for example, your boss has warned you that this deadline is important , look for a proactive solution. For example, you could have a conversation with your boss about extending the deadline or getting some extra support from coworkers.

This is more productive than simply obsessing over the issue on your own. For each negative or anxious thought you experience, make notes on paper or on your phone to help you work through the reframing process.

However, isolating yourself can actually make your anxiety worse. Reaching out to someone you love or trust can calm your nerves. A good listener will give you space to verbalize your fears without judging you.

They may also be able to offer feedback that gives you a more realistic perspective on a situation, or help you brainstorm solutions. Build a reliable support system.

If your current social support is lacking, you can always forge new connections. Limit your interactions with people who add to your anxiety. Even loved ones with good intentions can contribute to your anxiety. You may have a pessimistic friend who rarely looks on the bright side, for example, or an argumentative coworker who feeds rather than eases your anxiety.

Spend less time with these types of people, especially when you're already feeling overwhelmed. Practice setting boundaries if necessary. Certain choices you make in your daily life can contribute to your stress levels and make it harder to regulate your emotions.

The following tips may not serve as in-the-moment solutions to anxiety, but in the long run they can make it easier to keep a clear head and cope with anxious feelings:. Improve how well you sleep.

Not getting enough quality sleep at night can add to your anxiety during the day. Avoid substances that increase anxiety. Perhaps you rely on plenty of caffeine to stay energized throughout the day.

Or maybe you turn to nicotine or alcohol to ease your nerves. Although they may seem helpful in the moment, these substances can disrupt your sleep and increase stress and anxiety in the long run.

Practice relaxation techniques. Experiment with different relaxation techniques , such as yoga, tai chi, progressive muscle relaxation, and visualization exercises. Once you find a technique that works for you, add it to your daily routine to manage your stress and anxiety levels.

The self-help coping strategies detailed above can be beneficial for most people. However, if you still find yourself struggling with intense anxiety that interferes with your work, relationships, and overall well-being, it may be time to seek professional help. Your primary care physician can help determine if your anxiety symptoms are linked to factors such as an underlying medical condition, prescription drugs, or over-the-counter medications.

A mental health professional, such as a therapist or psychiatrist, can diagnose an anxiety disorder and recommend a treatment plan. Drugs such as benzodiazepines and SSRI antidepressants can help with anxiety. In-person or online therapy sessions may involve cognitive behavioral therapy CBT for anxiety, exposure therapy, or another therapeutic approach.

Remember: You are not your anxiety. Through a combination of self-help practices and professional intervention, you can learn to ease anxiety and escape your fears and worries. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.

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Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Why am I anxious? Anxiety I Feel Anxious: Tips for Dealing with Anxiety Feeling tense, restless, or fearful?

Copy Link Link copied! Download PDF. By Sheldon Reid. Coping with anxiety tip 1: Identify your triggers to predict anxiety Tip 2: Get active to burn off tension Tip 3: Use your senses to stay present in the moment Tip 4: Take a mindful approach to anxiety Tip 5: Make time for meditation Tip 6: Control your breathing to ease tension Tip 7: Challenge and reframe negative thoughts Tip 8: Reach out to others for anxiety relief Tip 9: Adopt habits that relieve stress and anxiety Tip Know when to seek professional help.

They might be in a car accident. My mind might go blank. Coping with anxiety tip 1: Identify your triggers to predict anxiety Although anxiety is very common, the types of situations that can kickstart your worries can vary wildly from person to person.

Some common anxiety triggers include: Meeting new people and initiating conversation. Performing well at school or work. Being alone. Managing your finances. Thinking about illnesses or accidents.

Confronting other people, including friends and family members. Trying new things and making mistakes. Know your physical signs of anxiety In addition to your triggers, consider how anxiety and stress show up in your body. Check in with your gut. Anxiety can often show up as nausea or a cramped feeling in your stomach.

Or you may completely lose your appetite. Look for muscle tension in different parts of your body. Anxiety can often manifest in the form of a clenched jaw, stiff shoulders, or an aching neck. Pay attention to your breathing. You may notice your breathing becomes shallow when anxiety builds.

Or you may hold your breath as you become tense. As an exercise, write down your: Anxiety triggers. When and where you tend to feel anxious. Physical symptoms. How anxiety feels in your body. Unhealthy coping mechanisms. Any unhealthy or unhelpful ways you try to deal with anxiety.

Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more.

More Information Helpful links. Anxiety self-help guide - More strategies to reduce anxiety on your own. NHS Inform Breathing Exercises - Step-by-step guide to different breathing exercises. Berkeley University Health Services Anxiety and Stress Disorders - Special health report from Harvard Medical School.

Harvard Health Publishing. Anxiety Disorders. In Diagnostic and Statistical Manual of Mental Disorders. Anyone who faces challenges with alcohol, anxiety, or both should seek medical help. What are the links between alcohol use and anxiety?

Journaling and other types of writing can help a person express their feelings, channel their thoughts in a positive direction, and organize their thoughts and feelings. Therapists may recommend it for addressing mental health issues, including anxiety.

A review of the benefits of journaling concluded that it is a cost-effective therapy with a low risk of side effects. It can support other forms of therapy. How can journaling help with anxiety?

One Korean study suggested there may be a two-way link between persistent smartphone use and anxiety.

The authors called for measures to prevent people from developing a smartphone addiction, due to its effect on mental health. What are the negative effects of technology? Studies show that anxiety can prevent people from having enough sleep and that a lack of sleep can also make anxiety symptoms worse.

Scientists say there may be a link between anxiety and sleep problems in terms of brain activity. Here are some tips for improving sleep:. What is the link between sleep and anxiety?

Medical help is available if lifestyle approaches are ineffective or if feelings of anxiety become severe, persistent, or interfere with daily life. Cognitive behavioral therapy CBT helps people recognize how negative thought patterns can influence their mood and behavior and find ways to replace them with more positive, constructive thoughts and responses.

Psychotherapy aims to help people regulate their emotions and improve their stress management skills. It is often a longer-term therapy that may explore past experiences.

How can counseling and other treatments help with anxiety? Sometimes, a doctor may prescribe anti-anxiety medication alongside talking therapies.

Some common anti-anxiety medications include:. Benzodiazepines are for short-term use only, as there is a risk of dependence and withdrawal symptoms. Many people feel anxious sometimes. However, many tips and techniques can help people reduce their stress levels and promote calmness.

People should talk with a doctor if they experience severe or persistent anxiety. They may recommend medication, talking therapy, or a combination of these treatments. Breathing exercises can help reduce anxiety. Learn how to practice deep breathing, quieting response, and three other breathing techniques here.

Beta-blockers are a type of medication that can treat heart conditions. Some doctors also prescribe them to ease the symptoms of anxiety. Learn more…. Situational anxiety is anxiety that occurs in new, unfamiliar, or stressful situations, such as a job interview or speech.

Learn more here. The breathing technique, or relaxation breath, is a method for reducing anxiety and promoting sleep. New research suggests that taking psychedelics such as psilocybin or LSD may help improve sexual function — including arousal and satisfaction — up to….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Debra Rose Wilson, Ph. Reduce caffeine Exercise Music Yoga Meditation Visualization techniques Diaphragmatic breathing Avoid procrastination Limit alcohol Journaling Turn off phone Sleep Counselling Medication Summary Many tips and tricks can help calm anxiety, including exercise, yoga, mindfulness meditation, and music therapy.

Drink less caffeine. Practice yoga. Listen to music. Practice mindfulness meditation. Use visualization techniques. Practice diaphragmatic breathing.

Share on Pinterest. Avoid procrastination. Limit alcohol intake. Try journaling. Turn off the phone. Get some good sleep. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Atlantic diet may help prevent metabolic syndrome. Related Coverage. Beta-blockers for anxiety: What to know. Medically reviewed by Zara Risoldi Cochrane, Pharm. Situational anxiety: What it is and how to cope Situational anxiety is anxiety that occurs in new, unfamiliar, or stressful situations, such as a job interview or speech.