5 coping techniques that may help you manage anxiety

Throughout human history, a sense of anxiety may have helped our species survive. Today, occasional feelings of anxiety may still assist us in avoiding danger and even improving our focus and performance on tasks. However, if they’re not managed effectively, feelings of anxiety also have the potential to negatively impact mental health and daily functioning. If you find yourself experiencing symptoms of a diagnosable anxiety disorder—which we’ll outline below—you’re advised to seek professional support. You may also find it useful to try out some healthy coping mechanisms, five of which we’ll cover here as well.

Anxious feelings versus an anxiety disorder

Feeling anxious sometimes is part of the human experience. Small amounts of anxiety may even help sharpen your focus and improve your performance in some cases. So how do you know when it may have escalated into a clinical disorder that requires professional attention? While only a qualified healthcare practitioner can provide an official diagnosis, there’s one key element that may indicate it’s time to seek support for anxious feelings: their negative impact on daily functioning.

A person with an anxiety disorder such as generalized anxiety disorder (GAD) will usually experience “severe, persistent worry that is excessive for the situation.” It may also “cause distress, impair daily functioning, and occur for a significant period,” according to an article from Harvard Health Publishing. 

Anxiety disorders are the most common type of mental health disorder in the United States. According to the Anxiety and Depression Association of America, generalized anxiety disorder in particular affects about 6.8 million adults in the U.S., or around 3.1% of the population.

Other common symptoms of generalized anxiety disorder besides persistent worry that’s difficult to control can include irritability, trouble sleeping, trouble concentrating, muscle tension, fatigue, indecisiveness, and difficulty relaxing. Symptoms of other anxiety disorders could include frequent panic attacks (panic disorder), a debilitating irrational fear (specific phobia), or extreme anxiety related to being observed or judged by others in social situations (social anxiety disorder). If you’re experiencing symptoms like those listed here or would otherwise like support in managing feelings of anxiety, meeting with a mental health professional is recommended.

5 research-based tips for managing anxiety

Symptoms of a diagnosable anxiety disorder will typically not resolve on their own, so seeking the support of a qualified mental health professional like a therapist is recommended in such cases; more on this below. In addition to following their guidance, you might find some of the following evidence-based tips and strategies to be helpful too. These tips may also benefit those who don’t have a diagnosable anxiety disorder but are looking for ways to manage occasional anxious feelings.

1. Try deep breathing exercises 

We tend to take shallow breaths when we’re anxious, which may then worsen feelings of anxiety and heighten distress. That’s why engaging in deep breathing exercises when anxious can be helpful. Research suggests that various types of breathwork can be effective in reducing stress and improving mental health in general, particularly when practiced regularly over time.

There are many different techniques that may help. One example is the 4–7–8 method, which involves inhaling for a count of four, holding the breath for a count of seven, exhaling for a count of eight, and repeating two to three times. Especially with consistent practice, deep breathing may help reduce or relieve anxiety—even in high-stress situations.

2. Practice healthy habits

Engaging in healthy habits may help reduce anxiety and stress levels too, according to a wealth of research. A 2023 study, for example, suggests that adult participants experienced less anxiety, lower rates of depression, and improved mental health overall when they ate nutritious foods, exercised regularly, and practiced good sleep hygiene. Designing a lifestyle that incorporates such habits as much as possible could help set you up for improved overall health both mentally and physically.

3. Become curious about what triggers your anxiety

Each person may experience feelings or symptoms of anxiety differently and in different situations. Getting to know the circumstances that tend to trigger feelings of anxiety for you may offer insights into how to cope with them. 

For example, if you know that public speaking usually makes you feel anxious, you could try:

• Taking a course on public speaking to improve your skills and confidence
• Requesting work assignments where you won't be asked to present in front of a crowd
• Trying out different breathing exercises to find one that helps you feel calm before presenting  

4. Engage in a mindfulness practice

Mindfulness is an ancient spiritual practice that has its origins in Buddhist teachings. It’s about cultivating a calm, nonjudgmental awareness of the present moment rather than letting racing thoughts carry your attention into the past or the future. Mindfulness has become popular worldwide in recent years at least in part because of emerging scientific evidence about its potential health benefits. 

When it comes to managing anxiety in particular, some recent studies suggest that regularly practicing mindfulness may be as effective as certain pharmacological medications. The researchers note that mindfulness is not intended to replace medication for those who benefit from it, but to represent a new, additional treatment option. You should not start, stop, or change any medication without consulting with your doctor first. That said, it can be useful to know that mindfulness may represent one potentially powerful tactic in the arsenal of a person who is looking to better manage feelings or symptoms of anxiety.

5. Cultivate a strong support system 

Humans are social creatures, and research indicates that our need for social relationships is so great that our mental and physical health may be closely linked to it. For instance, one study from 2023 suggests that having a strong social support system is associated with less anxiety and depression and improved well-being overall. 

Family, friends, partners, and neighbors are common sources of social support, but they’re not the only options. Volunteer groups can also provide valuable social interaction and a sense of purpose. Dedicated support groups—including those for anxiety—can be helpful too. In addition, a recent study notes that online connections and communities may be a viable source of supplemental social support as well, particularly for young people.

Potential benefits of seeking professional support for anxiety

Seeking the support of a mental health care provider like a therapist in managing anxiety can potentially provide many benefits. Those who have occasional feelings of anxiety may be able to improve their quality of life with this type of support. Those who experience symptoms of an anxiety disorder may also be able to improve their day-to-day functioning and longer-term physical and mental health. Treatment for anxiety usually consists of some form of talk therapy—typically cognitive behavioral therapy—sometimes in combination with medication.

As the American Medical Association reports, untreated anxiety is associated with an increased risk of depression, cardiovascular disease, and high blood pressure, and it has the potential to increase pain for people living with chronic pain conditions. The risk of turning to unhealthy coping mechanisms such as alcohol or opiates also increases without treatment.

The SAMHSA National Helpline for support with substance misuse is available 24/7 and can be reached by calling (800) 662-4357.

Where to find support for anxiety

If you’re experiencing symptoms of a mental health condition like an anxiety disorder, it’s recommended that you meet with a therapist or other mental health care provider as soon as possible. That said, virtually anyone can seek out and benefit from the support of a therapist, regardless of whether they may have a mental illness or not. These types of providers can offer a safe space to express your emotions, tools to challenge and adjust distorted thoughts, and strategies to help you manage the effects of anxiety. If you do receive a diagnosis of an anxiety disorder, they can also provide additional treatment advice.

In most cases, you can choose between online or in-person therapy for addressing anxiety and related challenges. Those who prefer in-person care can contact providers in their area or ask their primary care doctor for a referral. However, some people feel more anxious at the thought of commuting to a therapist’s office and meeting with them in person—which is an example of a situation in which online therapy might be helpful. Research suggests that online and in-person therapy may create “equivalent overall effects” when it comes to treating anxiety, so you can typically feel comfortable choosing either format. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist with whom who you can meet via phone, video call, and/or in-app messaging from anywhere you have an internet connection.

Takeaway

Virtually everyone will experience feelings of anxiety from time to time, but they may qualify as a diagnosable disorder if these feelings are persistent, excessive, and begin to interfere with daily life. Those experiencing symptoms of an anxiety disorder are generally advised to seek professional support. In addition, strategies like practicing mindfulness, engaging in healthy lifestyle habits, and cultivating strong social support may help manage anxious symptoms and feelings.