Coping With Anxiety: 11 Tips, Techniques, And Skills
Living with anxiety can make seemingly simple, everyday scenarios feel challenging and distressing. If you've been diagnosed with an anxiety disorder or are experiencing untreated, persistent worry and fear, you're probably eager for effective ways to manage these feelings. Understanding how to deal with anxiety can involve exploring several approaches that may be helpful, such as therapy, medication, lifestyle changes, and mindfulness practices. Here, we’ll discuss basic information on anxiety along with common treatment and coping methods that most people experiencing symptoms can benefit from.
Anxious feelings vs. anxiety disorders
Anxiety disorders usually involve disproportionate levels of anxious thoughts and feelings that impact daily life and functioning and mental well-being. The methods described below may help a person regain control of both day-to-day and clinical anxiety and improve mental well-being in general.
Coping with anxiety: Tips for managing anxious feelings and symptoms
If you’re experiencing symptoms of an anxiety disorder, it’s typically recommended that you consult with a mental health professional. Or, they can also help those with non-clinical anxiety learn to better manage this feeling and its effects. In either case, while it’s generally not realistic to be able to stop worrying altogether, the tips below may be helpful ways to relieve stress and reduce anxiety in conjunction with professional treatment.
Notice what triggers your anxiety
This could make it easier to mentally prepare yourself for stressful situations and work through your fears in a healthy way.
Some examples of scenarios that could trigger anxiety symptoms could include relationship conflict, situations where you feel you have no control, being sleep-deprived or having low energy levels, being in large crowds, etc. Journaling, as described below, may help you better identify the scenarios that cause or exacerbate anxiety symptoms for you.
Keep a journal
Taking a few minutes each day or each week to write down what has happened and how it made you feel can be a powerful way to cope with anxiety. For one thing, it’s often helpful in figuring out what types of situations make you feel more anxious, as discussed above.
For another, some research shows evidence to suggest that the simple act of writing expressively about your thoughts and feelings may reduce symptoms of anxiety and depression—perhaps because it helps individuals find meaning in their experiences and identify positive aspects of themselves and their lives.
Sleep well
Many studies have identified possible links between regular, restful sleep and a wide variety of potential positive health outcomes—including decreased anxiety. In other words, making sure you’re getting enough quality rest may be important for your mental well-being.
Of course, this can be easier said than done, since difficulty sleeping can be a symptom of some anxiety disorders. However, there’s evidence that improving your “sleep hygiene” habits might help even those experiencing this symptom to get better rest. Some simple sleep hygiene practices can include:
Maintaining a consistent bedtime
Abstaining from caffeine and alcohol for several hours before sleep
Avoiding the use of electronic screens before and in bed
Creating and sticking to a relaxing pre-sleep routine
Sleeping in a cool, dark, quiet space
Get regular exercise
A regular exercise routine is another habit that may help you sleep better and experience less anxiety. Research suggests that it can directly affect the parts of your nervous system that relate to mood, stress, fear, and worry, which is one reason why physical activity may result in decreased anxiety. Getting at least 30 minutes of aerobic exercise five days a week may significantly improve your symptoms. Talk to your doctor before significantly changing your exercise habits.
Adopt a meditation practice
Mindfulness meditation is a type of concentration exercise in which the participant attempts to observe their thoughts and emotions in the present moment without judgment. It comes from ancient Indian spiritual and cultural traditions, and it’s now practiced worldwide as it shows great promise for reducing anxiety in controlled trials.
Some studies suggest that as few as five to 12 minutes of meditation per day may lower stress and anxiety levels, and longer sessions may have an even greater impact. If you want to engage in mindfulness meditation or related breathing exercises, you can use the following basic procedure or look up free guided audio or video tracks online.
Adopt a comfortable posture, either seated or lying down.
Relax your muscles as much as possible.
Focus on breathing in and out slowly, filling your lungs and expanding your belly on each inhale.
Pay attention to the physical sensation of breathing.
When other thoughts, emotions, and sensations take your focus, try not to get annoyed with yourself or push them away. Instead, simply acknowledge them and turn your mind back to your breath.
6. Limit your caffeine consumption
Recent research suggests that caffeine may increase feelings of anxiety and make anxiety and panic attacks more likely in people with anxiety disorders. If you consume caffeine regularly, it may be a good idea to cut back and see if it improves your symptoms. You could also consider switching to green tea instead of coffee or energy drinks, which may provide a less jittery energy boost without the crash.
7. Engage in cognitive behavioral therapy with a mental health professional
Few treatments for anxiety disorders have as much supporting evidence for their effectiveness as cognitive behavioral therapy, or CBT. Numerous controlled trials have suggested its ability to help participants decrease feelings of anxiety and reduce the frequency of panic attacks.
If you’re interested in trying CBT for anxiety, it’s usually recommended that you work with a licensed therapist who is trained in this modality. They can help you learn and practice evidence-based strategies for reframing the way you think about the sources of anxiety in your life. This may involve exposing yourself to things you fear in a controlled and supportive context or engaging in cognitive restructuring techniques to help you let go of obsessive, anxiety-provoking thoughts. Some people may also find therapist-led CBT support groups to be helpful.
8. Engage in psychodynamic therapy with a mental health professional
The aim of this type of therapy is usually to uncover past experiences or unconscious beliefs that may be contributing to your anxiety with the aim of helping you release the emotional hold these things might have on you. Some research suggests that this form of therapy may be as effective as CBT in treating anxiety. As with CBT, it’s recommended that psychodynamic therapy be done under the guidance of a licensed mental health practitioner.
9. Consult a doctor about medication for an anxiety disorder
Some types of pharmaceuticals, including certain medications originally developed as antidepressants, can also be efficacious treatments for anxiety in some cases—typically in combination with therapy. Due to the potential for serious side effects, complications, and interactions, you should not attempt to obtain medication for anxiety unless it’s through a licensed physician or psychiatrist.
10. Control your information intake
Obsessively consuming information about frightening events, dangerous trends, or possible threats may increase your overall sense of worry. For example, a study published in 2022 suggests that people who sought out more news related to COVID-19 in the earlier days of the pandemic typically experienced higher levels of anxiety. Though staying informed can be a positive thing, consuming excessive amounts of negative content without taking measures to rebalance yourself might exacerbate anxiety symptoms. You might want to consider limiting your news consumption, such as restricting it to a defined amount of time each day.
11. Build supportive relationships
Studies on the effects of social isolation indicate that it may increase feelings of anxiety and depression. Maintaining a healthy network of interpersonal relationships can be a powerful way to improve your mental health, boost resilience, and enrich your life in other ways. If you’ve been feeling out of touch with friends and relatives, spending time reaching out may be beneficial for your anxiety. You could also consider joining a book club or sports group or striking up a conversation with a neighbor to form new connections.
Learning to cope with anxiety in therapy
As discussed above, there’s strong evidence that psychotherapy has the potential to have a positive effect on anxiety. However, anxiety symptoms may create a psychological barrier to seeking this kind of treatment. For instance, some people might feel anxious about the stress of commuting to and from in-person appointments or about discussing their feelings and challenges with another person face to face. This may be particularly true for those with social anxiety disorder, formerly known as social phobia. In such cases, online therapy may feel like a less intimidating option, since you can meet with a therapist from the comfort of home via phone, video call, and/or in-app messaging.
Some might wonder if therapy works as well over the internet as it does in person—and a growing body of evidence suggests that it can. For example, the authors of a 2021 study suggest that online and in-person therapy “created equivalent overall effects” in terms of reduction of anxiety symptoms. Such evidence means that you can generally feel confident in the care you’ll receive whether you choose to pursue online or in-person treatment.
Takeaway
How do you manage your anxiety coping skills?
There are many different ways of coping with anxiety, some of which may work better for certain people than others. Trying to learn and juggle all of the anxiety management tips that are out there may feel like a daunting task.
It may help to take it slowly and remember that recovery from mental illness is often a gradual journey. You can start by picking just a handful of techniques to try out in your life. It may help to adopt one or two relaxation techniques to use when you’re feeling anxious, such as belly breathing or sensory grounding, along with one long-term lifestyle change such as a regular practice of exercise or meditation. This slow, steady approach can help keep you from feeling overwhelmed.
As you discover what works and what doesn’t, you can drop the methods that aren’t helpful and try new ones. Over time, this should help you develop a list of reliable coping skills. You may find it useful to write down the list on paper or in a digital form. That way, when anxious feelings arise, you’ll have a quick reference to turn to for help.
What anxiety coping strategies are experts aware of?
Psychology researchers and mental health experts have developed a wide range of “coping with anxiety” tips. These can be grouped into a few different categories.
First are the “lifestyle change” tips. Making certain changes in your daily routine may help you build mental resilience and decrease stress, which can lower your anxiety level. These include:
- Eat a nutritious, healthy diet
- Engage in regular physical activity
- Practice “mind-body” exercises like yoga
- Allow yourself time to get enough sleep
- Practice mindfulness meditation
- Reduce or avoid the use of alcohol, tobacco, caffeine, and recreational drugs
Other tips focus on improving your self-awareness and emotional control skills, helping you recognize and release the negative thoughts that reinforce anxiety. These include:
- Record your thoughts and feelings in a journal
- Identify triggers of anxiety and watch for them in everyday life
- Communicate what you’re feeling with trusted family members or friends
- Talk with a mental health provider who can provide evidence-based psychotherapy
There are also many strategies you can employ to ease anxiety rapidly when you’re feeling distressed or having a panic attack. These include:
- Diaphragmatic breathing (taking slow, deep breaths that expand your belly)
- “Grounding” yourself by focusing on sensory details in your environment
- Immersing your face in cold water to activate the “diver’s reflex”
- Mentally acknowledging that you’re anxious without trying to suppress your feelings
- Listening to soothing music
What is the most effective way to overcome anxiety?
Current evidence suggests that psychotherapy may be the most effective way to recover from generalized anxiety disorder (GAD) and several related conditions. Types of therapy known to be helpful include:
- Cognitive-behavioral therapy (CBT). This treatment focuses on helping the client understand and change negative patterns of thought, emotion, and behavior that produce mental illness.
- Cognitive processing therapy (CPT). A specialized type of CBT designed for use in post-traumatic stress disorder (PTSD).
- Exposure therapy. This includes several specific therapies that work with patients to confront fears and anxieties in a controlled, safe manner.
- Psychodynamic therapy (PDT). In PDT, the client examines their life history with help from their therapist, aiming to identify and overcome the emotional roots of challenges like anxiety.
How does one manage anxiety and negative emotions when adapting to change?
Major life transitions, even positive ones, can be significant sources of anxiety and worry. One stress management strategy that may help is practicing acceptance. By recognizing and acknowledging that you’re anxious about this change, and that it’s normal to feel that way, you may decrease some of the mental strain you’re feeling.
If the change you’re adapting to is likely to have a positive side, such as moving to a new place or welcoming a child, it may help to make a list of “best-case scenarios”. Many of us naturally think more about negative outcomes than positive ones. Making an effort to think about how things could go right may help counteract your anxiety.
It’s also often easier to adapt to change if you stay healthy. Regular exercise, healthy eating, and a good sleep schedule can be very helpful in reducing everyday anxiety.
Finally, you may want to consider talking with a mental health professional. Therapy can help you address anxiety effectively even in the absence of a diagnosable disorder. If you’re unsure where to look for a counselor, online therapy can be a convenient way to get started.
What is a coping strategy you can use to address stress anxiety in your life?
Practicing mindfulness meditation is one coping strategy that many people find helpful for alleviating stress and worry. Many controlled studies have found that maintaining a long-term meditative practice can have a significant positive effect on anxiety.
Mindfulness meditation can be performed without specialized training, and setting aside 10-20 minutes each day may be enough to see results. During your meditation sessions, you can sit quietly in a comfortable position while you inhale and exhale slowly through your nose. As you breathe, keep your attention on the physical sensations the process produces in your body. If you notice your focus drifting, bring it back to your breath without judging or criticizing yourself.
How do you comfort someone with anxiety?
Providing comfort for someone living with anxiety may start with simply listening to them. You can ask them how they’re feeling, and ask open-ended, non-judgmental questions to let them know you’re hearing and understanding. At the same time, you can gently affirm that you care about their well-being.
It’s often best to avoid placing pressure on a person with anxiety. You can offer advice if they ask for it, but trying to persuade them to try a technique or therapy about which they’re skeptical might be counterproductive. Downplaying or contradicting the worries they express may also feel dismissive.
Offering practical help and support may also be appreciated. Sometimes, what a person with anxiety needs most is someone to watch their children while they attend therapy, or a friend who will keep them company during a stressful event.
How do you live with someone with anxiety?
Living with someone who has an anxiety disorder can be a significant source of stress. Finding healthy outlets for your own feelings may be important in maintaining your emotional resilience. Simple strategies like engaging in exercise or spending time in nature can often help. So can maintaining hobbies and a social life outside of the home.
Supporting a partner with anxiety often means listening empathetically rather than trying to “fix things” or push them toward solutions. Being understanding when they have difficulty with daily life due to their anxiety may assist them in building and maintaining self-confidence. While going to therapy with a loved one (if they ask) may be a good way to show support, it’s often best to let the mental health professional be the only source of practical advice on coping with anxiety.
How do you live in the moment with anxiety?
If you want to stop focusing on future worries and be more present in your life, focusing on sensory input and bodily feelings may help a great deal. This may be one reason why many studies show that yoga can have positive effects on anxiety, but even simple stretches or controlled gestures may help you ground yourself in the present.
Another technique that might work well is a “body scan”. In this practice, you move your attention slowly and deliberately from your head to your toes, making a mental note of how each body part feels in turn. It may be helpful to spend a few extra seconds on areas where you feel lots of muscle tension, simply holding them in your awareness rather than trying to force them to relax.
It might also be worthwhile to pay attention to the details of your sensory experience. You can try picking a particular sight or sound in your environment and try to become aware of as many details about it as possible. This may help get you out of your head and return your focus to what’s happening right now.
How do you overcome anxiety around people?
Current psychological theories of social anxiety disorder suggest that it’s often reinforced by avoidance. The more you steer clear of other people, the more likely you may be to feel anxious about interacting with them. This means that the best way to overcome your anxiety may be to deliberately seek out the company of other people even when it makes you nervous.
This can feel very difficult, especially in the early stages of the process. It’s often easier with the help of a trained mental health professional. You can work with a therapist to develop a controlled, supervised treatment plan that helps you gradually increase your level of social interaction. This type of exposure therapy is considered the most effective treatment for social anxiety.
How do you encourage an individual when they are struggling?
When someone is having difficulty with a mental disorder such as anxiety, the best way to help may be to simply let them know that you’re there for them. Rather than giving them advice or trying to convince them they can recover, you might want to emphasize that you love and support them regardless of their mental health.
Providing them an opportunity to communicate their feelings without judgment or criticism can also be helpful. Many people living with mental illness feel unable to communicate what they’re feeling because they worry that other people will see them differently. Showing them that they can talk to you about what’s on their mind without pushing you away can often be an immense help.
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