Sweaty palms? Shaky hands? A faster heartbeat? Tight muscles? They can be uncomfortable but they aren't harmful. You can cope. See if you can let them be in the background. When you feel anxious, take a few slow breaths.

Breathe in slowly. Be sure to breathe out all the way. You can use your fingers to count four or five breaths, in and out. Taking slow breaths can slow the release of stress hormones. It can help your body and mind feel more at ease. As you guide your attention to your breath, you can pay less attention to anxious thoughts and feelings.

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 somatic 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 be helpful for coping with anxiety including breathing exercises, distraction, and self-care.

If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database. 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. 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.

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. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra. Practice this simple breathing technique:.

Breathing exercises are powerful relaxation techniques that can 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.

This episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Click below to listen now. 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 be keeping you up at night, try keeping a journal or notepad next to 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. 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. 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. However, you can decide how you are going to 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 to 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 of them.

With a little practice, you can learn to pick up a more positive outlook. At times, anxiety may actually be caused by a real circumstance in your life. 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. 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.

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:. When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety.

Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all have an influence on how you experience anxiety.

Research has found that mood and stress levels can be affected by what you eat. At the end of the study, researchers noted that the participants had fewer anxiety symptoms after just 1 month of journaling, relative to usual care.

Something as simple as picturing a relaxing scene may help you cope with anxious thoughts or situations as they happen. Another strategy is to use defusion techniques.

These are thought exercises intended to change the way you see your thoughts. Instead of viewing them as a universal truth, defusion allows you to gain some distance. One example of a defusion technique is repeating your thoughts in a silly voice.

Meditation is another valuable coping skill for anxiety. Practicing mindfulness or meditation can help you create some mental space, allowing you to observe your thoughts from a different perspective.

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.

You can also try to hold your breath for a few seconds. This helps to boost carbon dioxide levels in the blood. Cognitive therapy focuses on changing patterns of thinking and beliefs that are associated with, and trigger, anxiety. The basis of cognitive therapy is that beliefs trigger thoughts, which then trigger feelings and produce behaviours.

This includes monitoring your self-talk, challenging unhelpful fears and beliefs, and testing out the reality of negative thoughts.

A major component of behaviour therapy is exposure. Exposure therapy involves deliberately confronting your fears in order to desensitise yourself. Exposure allows you to train yourself to redefine the danger or fear aspect of the situation or trigger.

The steps of exposure therapy may include:. The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression and insomnia.

Inadequate intake of vitamin B and calcium can also exacerbate anxiety symptoms. Make sure your daily diet includes foods such as wholegrain cereals, leafy green vegetables and low-fat dairy products.

Nicotine, caffeine and stimulant drugs such as those that contain caffeine trigger your adrenal glands to release adrenaline, which is one of the main stress chemicals.

These are best avoided. Other foods to avoid include salt and artificial additives, such as preservatives. Choose fresh, unprocessed foods whenever possible.

Exercise burns up stress chemicals and promotes relaxation. Physical activity is another helpful way to manage anxiety. Aim to do some physical activity at least three to four times every week, and vary your activities to avoid boredom.

A person with an anxiety disorder may have trouble being assertive because they are afraid of conflict or believe they have no right to speak up. However, relating passively to others lowers self-confidence and reinforces anxiety. Learning to behave assertively is central to developing a stronger self-esteem.

People with anxiety disorder often have low self-esteem. Feeling worthless can make the anxiety worse in many ways. It can trigger a passive style of interacting with others and foster a fear of being judged harshly.

Low self-esteem may also be related to the impact of the anxiety disorder on your life. These problems may include:. The good news is you can take steps to learn about and improve your self-esteem External Link. Community support organisations and counselling may help you to cope with these problems.

Learning how to break down a problem into its various components — and then decide on a course of action — is a valuable skill that can help manage generalised anxiety and depression. This is known as structured problem solving External Link.

It is important that medications are seen as a short-term measure, rather than the solution to anxiety disorders. Research studies have shown that psychological therapies, such as cognitive behaviour therapy, are much more effective than medications in managing anxiety disorders in the long term.

Your doctor may prescribe a brief course of tranquillisers or antidepressants to help you deal with your symptoms while other treatment options are given a chance to take effect.

Maybe a song is being played on the radio. Try to identify the instruments. Enjoy humming or singing along with the music. Taste food or drink. Enjoy sips of hot tea or chew a piece of gum.

Use your sense of touch. Pet your cat. Self-massage your neck or hands. Explore the texture of your clothing. You may find that different sensory experiences work better than others.

Experiment a little to see what helps best to bring your focus back to the present and ease your anxiety. Grounding or mindfulness techniques can be combined with physical exercise. Whatever form of exercise you decide on, try to focus on the sensory experience:. Tapping into your senses can pull you away from your racing thoughts and lower your anxiety levels.

When you feel anxiety rising, your immediate reaction may be to try to fight against or suppress your feelings. However, mindfulness can provide a different path forward. A mindful approach involves adjusting your relationship with your thoughts, emotions, and experiences.

Instead of fighting against your anxiety or running from it, aim to develop a non-judgmental awareness of it. Then, you can begin to replace anxiety with a much more rewarding state of mind—curiosity.

In his book, Unwinding Anxiety, Dr. Judson Brewer suggests that you think of curiosity as a superpower. Unlike anxiety, curiosity allows you to feel open and present. It can help you ride out waves of anxiety and escape cycles of worrying. Recognize the onset of your anxiety. Again, it helps to have some familiarity with your personal signs of anxiety, how it feels in your body.

Allow the feeling to come over you. Take a moment to pause and accept the experience of anxiety rather than try to escape it. Investigate the building wave of anxiety.

Curiosity is key here. Get curious about the anxiety symptoms you're most aware of. Feel the tension in your jaw? Which side of your face is it on? Are your thoughts racing? What are you thinking about? 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.

It's easier to treat if you get help early. Skip to main content. Posted By. Siri Kabrick, APRN, C. Recent Posts. Speaking of Health. Topics in this Post. Common symptoms of anxiety disorders include: Feeling nervous Feeling helpless A sense of impending panic, danger or doom Increased heart rate Hyperventilation Sweating Trembling Obsessively thinking about the panic trigger These feelings of anxiety and panic can interfere with daily activities and be difficult to control.

Here are 11 tips for coping with an anxiety disorder: Keep physically active. Develop a routine so that you're physically active most days of the week. Exercise is a powerful stress reducer.

It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.

Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can't quit on your own, see your health care provider or find a support group to help you.

This unease can cause additional physical symptoms. However, these will vary between people and events. There are times anxiety can get severe and become an anxiety attack.

An attack may initially feel manageable and gradually build up over a few hours. Learn about the differences between anxiety and panic attacks here. There are many things you can do to manage immediate and long-term anxious feelings.

While home remedies may help, a mental health professional can help streamline the process of identifying your triggers and maintaining long-term strategies through behavioral therapy, medications, and more.

Read this article in Spanish. I have been living with fibromyalgia, arthritis, anxiety and depression for over 23 years and the best things that have helped me are group therapy sessions, walking, talking to friends in a safe environment, taking mental health courses in person and online, and not being afraid to share my thoughts and feeling or opinions with others.

If there is anyway I can help someone else or a few people deal with their struggles, I am very happy to help and share my stories. One of the biggest things I have learned to let go of past pain and the death of family and friends because I know I will always love them and I can't change the past.

Today is a gift, that is why we call it the present. I have had this for a while and It had always been mostly triggered by the car or being in the car. And so I talked to my counselor and now I do something called square breathing.

I have struggled with anxiety for most of my life, and it gets severe at times. Currently, my therapist has encouraged me to walk and deep-breathe daily to ease the anxiety, before it happens if possible. This does seem to be helping, which is great. We encourage our readers to share their unique experiences to create a helpful and informative community here on Healthline.

Our editors will also review every comment before publishing, ensuring our high level of medical integrity. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Diet can be a powerful tool for people with depression.

Learn why diet can make a difference to your moods, and what foods to add and limit to feel…. Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common.

However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications.

Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms. Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century.

Here's how to get started. Do you have thanatophobia? A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Mental Well-Being. Do You Live with Anxiety? Here Are 13 Ways to Cope. Medically reviewed by Bethany Juby, PsyD — By Ally Hirschlag — Updated on May 31, Anxiety symptoms. How we reviewed this article: Comments. Chronic Pain , Age 51 November 8, Living with for 23 years.

Anxiety , Age 13 September 27, Living with for 5 years. Anxiety , Age 67 September 18, Living with for 65 years. Your experience matters. Let others know. Share your story. ADD A COMMENT. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. May 31, Written By Ally Hirschlag. Jun 2, Written By Ally Hirschlag. Medically Reviewed By Francis Kuehnle, MSN, RN-BC. Share this article.

Read this next. These Women Treated Their Anxiety and Depression with Food. Medically reviewed by Jillian Kubala, MS, RD. 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 somatic 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 be helpful for coping with anxiety including breathing exercises, distraction, and self-care. If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database. 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. 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. 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. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra.

Practice this simple breathing technique:. Breathing exercises are powerful relaxation techniques that can 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.

This episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Click below to listen now. 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 be keeping you up at night, try keeping a journal or notepad next to 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. 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. 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.

However, you can decide how you are going to 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 to 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 of them. With a little practice, you can learn to pick up a more positive outlook.

At times, anxiety may actually be caused by a real circumstance in your life. 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. 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. 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:. When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares.

What you eat, how much you sleep, and your physical activity levels can all have an influence on how you experience anxiety. Research has found that mood and stress levels can be affected by what you eat.

People who consume diets rich in fruits and vegetables, for example, tend to experience lower stress levels.

Research has also found that regular physical activity can be useful 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 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.

Taking care of your mind and body may also be helpful for preventing and relieving anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. 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 health 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.

Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage feelings of nervousness and anxiety that you might be feeling. Visualize your success and remember to focus on the information you are presenting instead of the audience.

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, and progressive muscle relaxation may 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 yoga poses, reading a book, taking a bath, or writing in a journal.

Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. Current diagnosis and treatment of anxiety disorders.