🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 24 (from laksa085)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa024.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control\')), getAhrefsUnparsedNoserviceFromURL(\'https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control","crawl_time":1776110937,"first_indexed_time":1738971996,"http_code":200,"src_unparsed":"edu,utah!healthcare,\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control s443","src_root_hash":"797630396453711224","history_drop_reason":null,"meta_title":"Coping with Anxiety: Strategies to Regain Control | University of Utah Health","meta_descriptions":["Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted."],"attrs_boilerpipe_text":"Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted. \nThis can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief.\nWhen It’s More Than Just Stress\nAccording to the\nNational Alliance on Mental Health (NAMI)\n,\nanxiety disorders\nare the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one.\nMany conditions fall under the umbrella of anxiety disorders, including\ngeneralized anxiety disorder\n(GAD),\npanic disorder\n, and\nphobias\n, among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder:\nA sense of dread or fear, even in safe situations\nSleep disturbances\nFatigue\nIrritability\nShortness of breath\nRacing heart\nStomachaches and headaches\nDecline in performance in school or work\nLosing interest in things that are normally enjoyed\n“We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says\nJessica Holzbauer, LCSW\n, a licensed clinical social worker at University of Utah Health’s\nHuntsman Mental Health Institute\n. “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.”\nCoping in the Moment\nWays to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself:\nMindfulness\nexercises, such as deep breathing, stretches, or guided imagery\nRepeat a mantra or\nwords of affirmation\nCognitive reframing to challenge anxious thoughts\nGo on a walk or move your body in some way\nTalk to someone you trust about how you’re feeling\nAccept your feelings, as pushing them away can make anxiety worse\nLong-Term Solutions\nIncorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen.\nHolzbauer says there are many proactive measures you can learn in a\ndialectal behavior therapy\nskill called “ABC Please.”\n“For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says.\nAnxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress.\nLearn More From Our Specialists\nLearn How to Complete Your Body's Natural Stress Cycle\nFeeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it.\nRead \/ Listen\nManaging Stress from Uncontrollable Situations\nStress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance.\nRead \/ Listen\nGood Stress vs Bad Stress—and How to Keep It in Balance\nStress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life.\nRead \/ Listen","attrs_markdown":"[Skip to main content](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control#main-content)\n\n[![University of Utah Health logo](https:\/\/healthcare.utah.edu\/themes\/custom\/theme_uou_clinical\/logo.svg)](https:\/\/healthcare.utah.edu\/ \"University of Utah Health\")\n\n## Main navigation\n- [Find a Doctor](https:\/\/healthcare.utah.edu\/find-a-doctor)\n- [Locations](https:\/\/healthcare.utah.edu\/locations)\n- [Patients & Visitors](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n  ### Patient Services\n  ## Patient Services\n  - [Questions About Your Bill?](https:\/\/healthcare.utah.edu\/bill)\n  - [Urgent Care](https:\/\/healthcare.utah.edu\/primary-care\/urgent)\n  - [Where to Stay](https:\/\/healthcare.utah.edu\/patient-family-services\/where-to-stay)\n  - [Patient & Family Services](https:\/\/healthcare.utah.edu\/patient-family-services)\n  - [Visitor Policy](https:\/\/healthcare.utah.edu\/patient-family-services\/visitor-guide)\n  - [COVID & Vaccine Information](https:\/\/healthcare.utah.edu\/coronavirus)\n  - [Clinical Trials](https:\/\/healthcare.utah.edu\/clinical-trials)\n  \n  ### University of Utah Hospital\n  ## Main navigation\n  - [University of Utah Hospital](https:\/\/healthcare.utah.edu\/locations\/hospital)\n  - [Staying at the Hospital](https:\/\/healthcare.utah.edu\/pediatrics\/what-to-expect-hospital-stay)\n  - [Parking & Valet](https:\/\/healthcare.utah.edu\/locations\/hospital#hospital-valet-parking)\n  - [Looking for Another Location?](https:\/\/healthcare.utah.edu\/locations)\n  \n  ### General Questions\n  ## Main navigation\n  - [801-581-2668](tel:801-581-2668)\n  - [Find an Interpreter](https:\/\/healthcare.utah.edu\/patient-family-services\/interpreters)\n  - [About U of U Health](https:\/\/healthcare.utah.edu\/about)\n- [Education & Research](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n  ### Education\n  ## Main navigation\n  - [Education](https:\/\/uofuhealth.utah.edu\/education)\n  - [Spencer Fox Eccles School of Medicine](https:\/\/medicine.utah.edu\/)\n  - [College of Pharmacy](https:\/\/pharmacy.utah.edu\/)\n  - [College of Nursing](https:\/\/nursing.utah.edu\/)\n  - [College of Health](https:\/\/health.utah.edu\/)\n  - [School of Dentistry](https:\/\/dentistry.utah.edu\/)\n  \n  ### Research\n  ## Main navigation\n  - [Research](https:\/\/uofuhealth.utah.edu\/research)\n  \n  ### Community\n  ## Main navigation\n  - [Community](https:\/\/uofuhealth.utah.edu\/community)\n  - Giving\n\n- [Billing & Insurance](https:\/\/healthcare.utah.edu\/bill\/)\n- [My Chart](https:\/\/mychart.med.utah.edu\/mychart\/Authentication\/Login)\n\n[Search](https:\/\/healthcare.utah.edu\/search)\n\nMenu\n\n![anxiety](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/billboard_tablet\/public\/media\/images\/2025\/gettyimages-1281210009-anxiety.jpg?itok=OZy1XaY4)\n\n- [Health Care Home](https:\/\/healthcare.utah.edu\/)\n- [HealthFeed](https:\/\/healthcare.utah.edu\/healthfeed)\n- [2025](https:\/\/healthcare.utah.edu\/healthfeed\/2025)\n- [02](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02)\n# Coping with Anxiety: Strategies to Regain Control\n\n![anxiety](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/billboard_desktop\/public\/media\/images\/2025\/gettyimages-1281210009-anxiety.jpg?itok=MXiyDZQP)\n\n- [Health Care Home](https:\/\/healthcare.utah.edu\/)\n- [HealthFeed](https:\/\/healthcare.utah.edu\/healthfeed)\n- [2025](https:\/\/healthcare.utah.edu\/healthfeed\/2025)\n- [02](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02)\n# Coping with Anxiety: Strategies to Regain Control\n\nFeb 07, 2025\n\n[Información en español](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/como-afrontar-la-ansiedad-estrategias-para-recuperar-el-control)\n\nFeeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted.\n\nThis can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief.\n## When It’s More Than Just Stress\nAccording to the [National Alliance on Mental Health (NAMI)](https:\/\/www.nami.org\/about-mental-illness\/mental-health-conditions\/anxiety-disorders\/), [anxiety disorders](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders) are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one.\n\nMany conditions fall under the umbrella of anxiety disorders, including [generalized anxiety disorder](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#GAD) (GAD), [panic disorder](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#panic), and [phobias](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#phobia), among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder:\n\n- A sense of dread or fear, even in safe situations\n- Sleep disturbances\n- Fatigue\n- Irritability\n- Shortness of breath\n- Racing heart\n- Stomachaches and headaches\n- Decline in performance in school or work\n- Losing interest in things that are normally enjoyed\n\n“We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says [Jessica Holzbauer, LCSW](https:\/\/medicine.utah.edu\/faculty\/jessica-holzbauer), a licensed clinical social worker at University of Utah Health’s [Huntsman Mental Health Institute](https:\/\/healthcare.utah.edu\/hmhi). “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.”\n## Coping in the Moment\nWays to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself:\n\n- [Mindfulness](https:\/\/healthcare.utah.edu\/healthfeed\/2020\/04\/why-practice-mindfulness-during-pandemic) exercises, such as deep breathing, stretches, or guided imagery\n- Repeat a mantra or [words of affirmation](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/08\/improve-your-mental-health-positive-affirmations)\n- Cognitive reframing to challenge anxious thoughts\n- Go on a walk or move your body in some way\n- Talk to someone you trust about how you’re feeling\n- Accept your feelings, as pushing them away can make anxiety worse\n## Long-Term Solutions\nIncorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen.\n\nHolzbauer says there are many proactive measures you can learn in a [dialectal behavior therapy](https:\/\/healthcare.utah.edu\/hmhi\/treatments\/hospital-inpatient-program\/therapy#dialecticalbehaviortherapydbt) skill called “ABC Please.”\n\n![Anxiety ABC Please Infographic](public:\/\/media\/images\/2025\/uuh_abc-please.jpg)\n\n“For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says.\n\nAnxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress.\n\n## Learn More From Our Specialists\n![Tired and stressed mature man sitting at work in a warehouse](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_wide\/public\/media\/images\/2025\/stress-cycle.jpg?h=09830030&itok=fjbmmN6n)\n\n### Learn How to Complete Your Body's Natural Stress Cycle\nFeeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/the-scope\/health-library\/all\/2025\/07\/learn-how-complete-your-bodys-natural-stress-cycle)\n\n![Anxious businessman waiting for a job interview in the office.](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_wide\/public\/media\/images\/2025\/how-to-tell-the-difference-between-stress-and-anxiety.jpg?h=8af64728&itok=IxMNJE_u)\n\n### Managing Stress from Uncontrollable Situations\nStress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/media\/515846)\n\n![woman stressed worried mental health](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_wide\/public\/media\/images\/2025\/gettyimages-1462663978.jpg?h=6815e8e6&itok=I9nxlSbu)\n\n### Good Stress vs Bad Stress—and How to Keep It in Balance\nStress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/the-scope\/health-library\/all\/2025\/07\/good-stress-vs-bad-stress-and-how-keep-it-balance)\n\n[![Pet Therapy](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_tablet\/public\/media\/images\/2025\/img_2801.JPG?itok=7JGkCUgd)](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/08\/how-therapy-dogs-support-mental-health-and-healing)\n\nHealthFeed\n\nAug 22, 2025\n\n### [How Therapy Dogs Support Mental Health and Healing](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/08\/how-therapy-dogs-support-mental-health-and-healing)\nDiscover how therapy dogs are transforming patient care. From easing anxiety to sparking joy in crisis situations, these four-legged companions are proving to be powerful allies in mental health treatment.\n\n[Read More](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/08\/how-therapy-dogs-support-mental-health-and-healing)\n\n[![anxiety](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_tablet\/public\/media\/images\/2025\/gettyimages-1281210009-anxiety.jpg?itok=QS33wwJj)](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n\nHealthFeed\n\nFeb 07, 2025\n\n### [Coping with Anxiety: Strategies to Regain Control](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\nFeeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily...\n\n[Read More](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n\n[![mental health depression](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_tablet\/public\/media\/images\/2025\/GettyImages-1185422927-mental%20health%20depression.jpg?itok=V_ySoKxa)](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/01\/where-go-during-mental-health-crisis)\n\nHealthFeed\n\nJan 13, 2025\n\n### [Where to Go During a Mental Health Crisis](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/01\/where-go-during-mental-health-crisis)\nSigns of a crisis vary from person to person, but if you notice that someone you care about is exhibiting certain behaviors, they may need support.\n\n[Read More](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/01\/where-go-during-mental-health-crisis)\n\n[![holidays](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_tablet\/public\/media\/images\/2024\/GettyImages-1055287418-holidays.jpg?h=90003450&itok=iGr7ibLq)](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/restore-your-holidays-new-traditions)\n\nHealthFeed\n\nDec 18, 2024\n\n### [Restore Your Holidays with New Traditions](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/restore-your-holidays-new-traditions)\nSeasonal festivities can be particularly challenging for those grappling with significant life changes. Trying something new can alleviate that stress and bring delight back into the holidays.\n\n[Read More](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/restore-your-holidays-new-traditions)\n\n[![loneliness sad depression](https:\/\/healthcare.utah.edu\/sites\/g\/files\/zrelqx136\/files\/styles\/wide_tablet\/public\/media\/images\/2024\/GettyImages-1284975586-loneliness.jpg?h=d01d7e06&itok=fCuHCCB9)](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/six-ways-deal-loneliness-during-holidays)\n\nHealthFeed\n\nDec 09, 2024\n\n### [Six Ways to Deal with Loneliness During the Holidays](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/six-ways-deal-loneliness-during-holidays)\nIn the aftermath of a global pandemic, loneliness has become a widespread issue, affecting about one-third of Americans. However, you can take some steps to feel more connected to others...\n\n[Read More](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/12\/six-ways-deal-loneliness-during-holidays)\n\n- [stress](https:\/\/healthcare.utah.edu\/news\/tags\/stress)\n- [anxiety](https:\/\/healthcare.utah.edu\/news\/tags\/anxiety)\n- [mental health](https:\/\/healthcare.utah.edu\/news\/tags\/mental-health)\n\n### Site Links\n- [About Us](https:\/\/healthcare.utah.edu\/about)\n- [Academics & Research](https:\/\/healthsciences.utah.edu\/education.php)\n- [Billing](https:\/\/healthcare.utah.edu\/bill)\n- [Find an Interpreter](https:\/\/healthcare.utah.edu\/patient-family-services\/interpreters)\n- [Jobs](https:\/\/employment.utah.edu\/)\n- [Giving](https:\/\/healthsciences.utah.edu\/giving\/)\n- [Maps & Directions](https:\/\/healthcare.utah.edu\/locations\/)\n- [Newsroom](https:\/\/healthcare.utah.edu\/newsroom)\n- [Referring Providers](https:\/\/physicians.utah.edu\/)\n\n### Helpful Links\n- [Price Transparency](https:\/\/healthcare.utah.edu\/pricing)\n- [Patient Rights & Responsibilities](https:\/\/healthcare.utah.edu\/patient-family-services\/patient-rights)\n- [Patient Privacy](https:\/\/healthcare.utah.edu\/patient-privacy)\n- [Visitor Policy](https:\/\/healthcare.utah.edu\/patient-family-services\/visitor-guide)\n- [Disclaimer](https:\/\/utah.edu\/disclaimer\/)\n- [Website Privacy Notice](https:\/\/healthcare.utah.edu\/policies\/privacy)\n- [DNV Public Information Policy](https:\/\/healthcare.utah.edu\/policies)\n- [Non-Discrimination Policy](https:\/\/healthcare.utah.edu\/policies\/discrimination)\n- [Surprise Billing Rights](https:\/\/healthcare.utah.edu\/patient-family-services\/patient-rights\/surprise-medical-bills)\n- [Webmaster](https:\/\/healthcare.utah.edu\/contact-our-webmaster)\n\n[![UofU Health logo](https:\/\/healthcare.utah.edu\/themes\/custom\/theme_uou_clinical\/img\/uhealth-logo.svg)](https:\/\/healthcare.utah.edu\/ \"University of Utah Healthcare\")\n\n50 North Medical Drive  \n Salt Lake City, Utah 84132\n\n801-581-2121\n\n#### Scheduling: **801-213-9500**  En Español: **801-646-5914**\n\nCopyright © 2026 University of Utah Health\n\nClose\n\n## Service line menu\n- [Find a Doctor](https:\/\/healthcare.utah.edu\/find-a-doctor)\n- [Locations](https:\/\/healthcare.utah.edu\/locations)\n- [Patients & Visitors](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n  - [Patient Services](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n    - [Questions About Your Bill?](https:\/\/healthcare.utah.edu\/bill)\n    - [Urgent Care](https:\/\/healthcare.utah.edu\/primarycare\/urgent)\n    - [Where to Stay](https:\/\/healthcare.utah.edu\/patient-family-services\/where-to-stay)\n    - [Patient & Family Services](https:\/\/healthcare.utah.edu\/patient-family-services)\n    - [Clinical Services](https:\/\/healthcare.utah.edu\/clinicaltrials)\n    - [COVID & Vaccine Information](https:\/\/healthcare.utah.edu\/coronavirus)\n  - [University of Utah Hospital](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n    - [University of Utah Hospital](https:\/\/healthcare.utah.edu\/locations\/hospital)\n    - [Staying at the Hospital](https:\/\/healthcare.utah.edu\/pediatrics\/what-to-expect-hospital-stay)\n    - [Parking & Valet](https:\/\/healthcare.utah.edu\/locations\/hospital#hospital-valet-parking)\n    - [Looking for Another Location?](https:\/\/healthcare.utah.edu\/locations)\n  - [General Questions](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n    - [801-581-2668](tel:+18015812668)\n    - [Find an Interpreter](https:\/\/healthcare.utah.edu\/patient-family-services\/interpreters)\n    - [About U of U Health](https:\/\/healthcare.utah.edu\/brand)\n- [Education & Research](https:\/\/healthcare.utah.edu\/healthfeed\/2025\/02\/coping-anxiety-strategies-regain-control)\n  - [Education](https:\/\/uofuhealth.utah.edu\/education)\n    - [Spencer Fox Eccles School of Medicine](https:\/\/medicine.utah.edu\/)\n    - [College of Pharmacy](https:\/\/pharmacy.utah.edu\/)\n    - [College of Nursing](https:\/\/nursing.utah.edu\/)\n    - [College of Health](https:\/\/health.utah.edu\/)\n    - [School of Dentistry](https:\/\/dentistry.utah.edu\/)\n  - [Research](https:\/\/uofuhealth.utah.edu\/research)\n  - [Community](https:\/\/uofuhealth.utah.edu\/community)\n- [Billing & Insurance](https:\/\/healthcare.utah.edu\/bill)\n- [MyChart](https:\/\/mychart.med.utah.edu\/mychart\/)\n\n[Search](https:\/\/healthcare.utah.edu\/search)\n\nWe use cookies and similar technologies to make our website work and give you the best experience. These cookies measure site performance, personalize content, and assist in our marketing efforts. By using our site, you agree to our [Privacy Notice (opens in a new tab)](https:\/\/healthcare.utah.edu\/policies\/privacy).\n\nACCEPT\n\nReject","attrs_readable_markdown":"Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted.\n\nThis can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief.\n## When It’s More Than Just Stress\nAccording to the [National Alliance on Mental Health (NAMI)](https:\/\/www.nami.org\/about-mental-illness\/mental-health-conditions\/anxiety-disorders\/), [anxiety disorders](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders) are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one.\n\nMany conditions fall under the umbrella of anxiety disorders, including [generalized anxiety disorder](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#GAD) (GAD), [panic disorder](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#panic), and [phobias](https:\/\/healthcare.utah.edu\/hmhi\/conditions\/anxiety-disorders#phobia), among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder:\n\n- A sense of dread or fear, even in safe situations\n- Sleep disturbances\n- Fatigue\n- Irritability\n- Shortness of breath\n- Racing heart\n- Stomachaches and headaches\n- Decline in performance in school or work\n- Losing interest in things that are normally enjoyed\n\n“We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says [Jessica Holzbauer, LCSW](https:\/\/medicine.utah.edu\/faculty\/jessica-holzbauer), a licensed clinical social worker at University of Utah Health’s [Huntsman Mental Health Institute](https:\/\/healthcare.utah.edu\/hmhi). “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.”\n## Coping in the Moment\nWays to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself:\n\n- [Mindfulness](https:\/\/healthcare.utah.edu\/healthfeed\/2020\/04\/why-practice-mindfulness-during-pandemic) exercises, such as deep breathing, stretches, or guided imagery\n- Repeat a mantra or [words of affirmation](https:\/\/healthcare.utah.edu\/healthfeed\/2024\/08\/improve-your-mental-health-positive-affirmations)\n- Cognitive reframing to challenge anxious thoughts\n- Go on a walk or move your body in some way\n- Talk to someone you trust about how you’re feeling\n- Accept your feelings, as pushing them away can make anxiety worse\n## Long-Term Solutions\nIncorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen.\n\nHolzbauer says there are many proactive measures you can learn in a [dialectal behavior therapy](https:\/\/healthcare.utah.edu\/hmhi\/treatments\/hospital-inpatient-program\/therapy#dialecticalbehaviortherapydbt) skill called “ABC Please.”\n\n![Anxiety ABC Please Infographic](public:\/\/media\/images\/2025\/uuh_abc-please.jpg)\n\n“For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says.\n\nAnxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress.\n\n## Learn More From Our Specialists\n### Learn How to Complete Your Body's Natural Stress Cycle\nFeeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/the-scope\/health-library\/all\/2025\/07\/learn-how-complete-your-bodys-natural-stress-cycle)\n\n### Managing Stress from Uncontrollable Situations\nStress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/media\/515846)\n\n### Good Stress vs Bad Stress—and How to Keep It in Balance\nStress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life.\n\n[Read \/ Listen](https:\/\/healthcare.utah.edu\/the-scope\/health-library\/all\/2025\/07\/good-stress-vs-bad-stress-and-how-keep-it-balance)","meta_canonical":null}

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Meta Title	Coping with Anxiety: Strategies to Regain Control \| University of Utah Health
Meta Description	Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted.
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Boilerpipe Text	Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted. This can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief. When It’s More Than Just Stress According to the National Alliance on Mental Health (NAMI) , anxiety disorders are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one. Many conditions fall under the umbrella of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder , and phobias , among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder: A sense of dread or fear, even in safe situations Sleep disturbances Fatigue Irritability Shortness of breath Racing heart Stomachaches and headaches Decline in performance in school or work Losing interest in things that are normally enjoyed “We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says Jessica Holzbauer, LCSW , a licensed clinical social worker at University of Utah Health’s Huntsman Mental Health Institute . “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.” Coping in the Moment Ways to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself: Mindfulness exercises, such as deep breathing, stretches, or guided imagery Repeat a mantra or words of affirmation Cognitive reframing to challenge anxious thoughts Go on a walk or move your body in some way Talk to someone you trust about how you’re feeling Accept your feelings, as pushing them away can make anxiety worse Long-Term Solutions Incorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen. Holzbauer says there are many proactive measures you can learn in a dialectal behavior therapy skill called “ABC Please.” “For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says. Anxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress. Learn More From Our Specialists Learn How to Complete Your Body's Natural Stress Cycle Feeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it. Read / Listen Managing Stress from Uncontrollable Situations Stress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance. Read / Listen Good Stress vs Bad Stress—and How to Keep It in Balance Stress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life. Read / Listen
Markdown	[Skip to main content](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control#main-content) [![University of Utah Health logo](https://healthcare.utah.edu/themes/custom/theme_uou_clinical/logo.svg)](https://healthcare.utah.edu/ "University of Utah Health") ## Main navigation - [Find a Doctor](https://healthcare.utah.edu/find-a-doctor) - [Locations](https://healthcare.utah.edu/locations) - [Patients & Visitors](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) ### Patient Services ## Patient Services - [Questions About Your Bill?](https://healthcare.utah.edu/bill) - [Urgent Care](https://healthcare.utah.edu/primary-care/urgent) - [Where to Stay](https://healthcare.utah.edu/patient-family-services/where-to-stay) - [Patient & Family Services](https://healthcare.utah.edu/patient-family-services) - [Visitor Policy](https://healthcare.utah.edu/patient-family-services/visitor-guide) - [COVID & Vaccine Information](https://healthcare.utah.edu/coronavirus) - [Clinical Trials](https://healthcare.utah.edu/clinical-trials) ### University of Utah Hospital ## Main navigation - [University of Utah Hospital](https://healthcare.utah.edu/locations/hospital) - [Staying at the Hospital](https://healthcare.utah.edu/pediatrics/what-to-expect-hospital-stay) - [Parking & Valet](https://healthcare.utah.edu/locations/hospital#hospital-valet-parking) - [Looking for Another Location?](https://healthcare.utah.edu/locations) ### General Questions ## Main navigation - [801-581-2668](tel:801-581-2668) - [Find an Interpreter](https://healthcare.utah.edu/patient-family-services/interpreters) - [About U of U Health](https://healthcare.utah.edu/about) - [Education & Research](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) ### Education ## Main navigation - [Education](https://uofuhealth.utah.edu/education) - [Spencer Fox Eccles School of Medicine](https://medicine.utah.edu/) - [College of Pharmacy](https://pharmacy.utah.edu/) - [College of Nursing](https://nursing.utah.edu/) - [College of Health](https://health.utah.edu/) - [School of Dentistry](https://dentistry.utah.edu/) ### Research ## Main navigation - [Research](https://uofuhealth.utah.edu/research) ### Community ## Main navigation - [Community](https://uofuhealth.utah.edu/community) - Giving - [Billing & Insurance](https://healthcare.utah.edu/bill/) - [My Chart](https://mychart.med.utah.edu/mychart/Authentication/Login) [Search](https://healthcare.utah.edu/search) Menu ![anxiety](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/billboard_tablet/public/media/images/2025/gettyimages-1281210009-anxiety.jpg?itok=OZy1XaY4) - [Health Care Home](https://healthcare.utah.edu/) - [HealthFeed](https://healthcare.utah.edu/healthfeed) - [2025](https://healthcare.utah.edu/healthfeed/2025) - [02](https://healthcare.utah.edu/healthfeed/2025/02) # Coping with Anxiety: Strategies to Regain Control ![anxiety](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/billboard_desktop/public/media/images/2025/gettyimages-1281210009-anxiety.jpg?itok=MXiyDZQP) - [Health Care Home](https://healthcare.utah.edu/) - [HealthFeed](https://healthcare.utah.edu/healthfeed) - [2025](https://healthcare.utah.edu/healthfeed/2025) - [02](https://healthcare.utah.edu/healthfeed/2025/02) # Coping with Anxiety: Strategies to Regain Control Feb 07, 2025 [Información en español](https://healthcare.utah.edu/healthfeed/2025/02/como-afrontar-la-ansiedad-estrategias-para-recuperar-el-control) Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted. This can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief. ## When It’s More Than Just Stress According to the [National Alliance on Mental Health (NAMI)](https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/), [anxiety disorders](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders) are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one. Many conditions fall under the umbrella of anxiety disorders, including [generalized anxiety disorder](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#GAD) (GAD), [panic disorder](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#panic), and [phobias](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#phobia), among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder: - A sense of dread or fear, even in safe situations - Sleep disturbances - Fatigue - Irritability - Shortness of breath - Racing heart - Stomachaches and headaches - Decline in performance in school or work - Losing interest in things that are normally enjoyed “We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says [Jessica Holzbauer, LCSW](https://medicine.utah.edu/faculty/jessica-holzbauer), a licensed clinical social worker at University of Utah Health’s [Huntsman Mental Health Institute](https://healthcare.utah.edu/hmhi). “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.” ## Coping in the Moment Ways to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself: - [Mindfulness](https://healthcare.utah.edu/healthfeed/2020/04/why-practice-mindfulness-during-pandemic) exercises, such as deep breathing, stretches, or guided imagery - Repeat a mantra or [words of affirmation](https://healthcare.utah.edu/healthfeed/2024/08/improve-your-mental-health-positive-affirmations) - Cognitive reframing to challenge anxious thoughts - Go on a walk or move your body in some way - Talk to someone you trust about how you’re feeling - Accept your feelings, as pushing them away can make anxiety worse ## Long-Term Solutions Incorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen. Holzbauer says there are many proactive measures you can learn in a [dialectal behavior therapy](https://healthcare.utah.edu/hmhi/treatments/hospital-inpatient-program/therapy#dialecticalbehaviortherapydbt) skill called “ABC Please.” ![Anxiety ABC Please Infographic](public://media/images/2025/uuh_abc-please.jpg) “For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says. Anxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress. ## Learn More From Our Specialists ![Tired and stressed mature man sitting at work in a warehouse](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_wide/public/media/images/2025/stress-cycle.jpg?h=09830030&itok=fjbmmN6n) ### Learn How to Complete Your Body's Natural Stress Cycle Feeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it. [Read / Listen](https://healthcare.utah.edu/the-scope/health-library/all/2025/07/learn-how-complete-your-bodys-natural-stress-cycle) ![Anxious businessman waiting for a job interview in the office.](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_wide/public/media/images/2025/how-to-tell-the-difference-between-stress-and-anxiety.jpg?h=8af64728&itok=IxMNJE_u) ### Managing Stress from Uncontrollable Situations Stress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance. [Read / Listen](https://healthcare.utah.edu/media/515846) ![woman stressed worried mental health](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_wide/public/media/images/2025/gettyimages-1462663978.jpg?h=6815e8e6&itok=I9nxlSbu) ### Good Stress vs Bad Stress—and How to Keep It in Balance Stress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life. [Read / Listen](https://healthcare.utah.edu/the-scope/health-library/all/2025/07/good-stress-vs-bad-stress-and-how-keep-it-balance) [![Pet Therapy](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_tablet/public/media/images/2025/img_2801.JPG?itok=7JGkCUgd)](https://healthcare.utah.edu/healthfeed/2025/08/how-therapy-dogs-support-mental-health-and-healing) HealthFeed Aug 22, 2025 ### [How Therapy Dogs Support Mental Health and Healing](https://healthcare.utah.edu/healthfeed/2025/08/how-therapy-dogs-support-mental-health-and-healing) Discover how therapy dogs are transforming patient care. From easing anxiety to sparking joy in crisis situations, these four-legged companions are proving to be powerful allies in mental health treatment. [Read More](https://healthcare.utah.edu/healthfeed/2025/08/how-therapy-dogs-support-mental-health-and-healing) [![anxiety](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_tablet/public/media/images/2025/gettyimages-1281210009-anxiety.jpg?itok=QS33wwJj)](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) HealthFeed Feb 07, 2025 ### [Coping with Anxiety: Strategies to Regain Control](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily... [Read More](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) [![mental health depression](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_tablet/public/media/images/2025/GettyImages-1185422927-mental%20health%20depression.jpg?itok=V_ySoKxa)](https://healthcare.utah.edu/healthfeed/2025/01/where-go-during-mental-health-crisis) HealthFeed Jan 13, 2025 ### [Where to Go During a Mental Health Crisis](https://healthcare.utah.edu/healthfeed/2025/01/where-go-during-mental-health-crisis) Signs of a crisis vary from person to person, but if you notice that someone you care about is exhibiting certain behaviors, they may need support. [Read More](https://healthcare.utah.edu/healthfeed/2025/01/where-go-during-mental-health-crisis) [![holidays](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_tablet/public/media/images/2024/GettyImages-1055287418-holidays.jpg?h=90003450&itok=iGr7ibLq)](https://healthcare.utah.edu/healthfeed/2024/12/restore-your-holidays-new-traditions) HealthFeed Dec 18, 2024 ### [Restore Your Holidays with New Traditions](https://healthcare.utah.edu/healthfeed/2024/12/restore-your-holidays-new-traditions) Seasonal festivities can be particularly challenging for those grappling with significant life changes. Trying something new can alleviate that stress and bring delight back into the holidays. [Read More](https://healthcare.utah.edu/healthfeed/2024/12/restore-your-holidays-new-traditions) [![loneliness sad depression](https://healthcare.utah.edu/sites/g/files/zrelqx136/files/styles/wide_tablet/public/media/images/2024/GettyImages-1284975586-loneliness.jpg?h=d01d7e06&itok=fCuHCCB9)](https://healthcare.utah.edu/healthfeed/2024/12/six-ways-deal-loneliness-during-holidays) HealthFeed Dec 09, 2024 ### [Six Ways to Deal with Loneliness During the Holidays](https://healthcare.utah.edu/healthfeed/2024/12/six-ways-deal-loneliness-during-holidays) In the aftermath of a global pandemic, loneliness has become a widespread issue, affecting about one-third of Americans. However, you can take some steps to feel more connected to others... [Read More](https://healthcare.utah.edu/healthfeed/2024/12/six-ways-deal-loneliness-during-holidays) - [stress](https://healthcare.utah.edu/news/tags/stress) - [anxiety](https://healthcare.utah.edu/news/tags/anxiety) - [mental health](https://healthcare.utah.edu/news/tags/mental-health) ### Site Links - [About Us](https://healthcare.utah.edu/about) - [Academics & Research](https://healthsciences.utah.edu/education.php) - [Billing](https://healthcare.utah.edu/bill) - [Find an Interpreter](https://healthcare.utah.edu/patient-family-services/interpreters) - [Jobs](https://employment.utah.edu/) - [Giving](https://healthsciences.utah.edu/giving/) - [Maps & Directions](https://healthcare.utah.edu/locations/) - [Newsroom](https://healthcare.utah.edu/newsroom) - [Referring Providers](https://physicians.utah.edu/) ### Helpful Links - [Price Transparency](https://healthcare.utah.edu/pricing) - [Patient Rights & Responsibilities](https://healthcare.utah.edu/patient-family-services/patient-rights) - [Patient Privacy](https://healthcare.utah.edu/patient-privacy) - [Visitor Policy](https://healthcare.utah.edu/patient-family-services/visitor-guide) - [Disclaimer](https://utah.edu/disclaimer/) - [Website Privacy Notice](https://healthcare.utah.edu/policies/privacy) - [DNV Public Information Policy](https://healthcare.utah.edu/policies) - [Non-Discrimination Policy](https://healthcare.utah.edu/policies/discrimination) - [Surprise Billing Rights](https://healthcare.utah.edu/patient-family-services/patient-rights/surprise-medical-bills) - [Webmaster](https://healthcare.utah.edu/contact-our-webmaster) [![UofU Health logo](https://healthcare.utah.edu/themes/custom/theme_uou_clinical/img/uhealth-logo.svg)](https://healthcare.utah.edu/ "University of Utah Healthcare") 50 North Medical Drive Salt Lake City, Utah 84132 801-581-2121 #### Scheduling: 801-213-9500 En Español: 801-646-5914 Copyright © 2026 University of Utah Health Close ## Service line menu - [Find a Doctor](https://healthcare.utah.edu/find-a-doctor) - [Locations](https://healthcare.utah.edu/locations) - [Patients & Visitors](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) - [Patient Services](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) - [Questions About Your Bill?](https://healthcare.utah.edu/bill) - [Urgent Care](https://healthcare.utah.edu/primarycare/urgent) - [Where to Stay](https://healthcare.utah.edu/patient-family-services/where-to-stay) - [Patient & Family Services](https://healthcare.utah.edu/patient-family-services) - [Clinical Services](https://healthcare.utah.edu/clinicaltrials) - [COVID & Vaccine Information](https://healthcare.utah.edu/coronavirus) - [University of Utah Hospital](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) - [University of Utah Hospital](https://healthcare.utah.edu/locations/hospital) - [Staying at the Hospital](https://healthcare.utah.edu/pediatrics/what-to-expect-hospital-stay) - [Parking & Valet](https://healthcare.utah.edu/locations/hospital#hospital-valet-parking) - [Looking for Another Location?](https://healthcare.utah.edu/locations) - [General Questions](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) - [801-581-2668](tel:+18015812668) - [Find an Interpreter](https://healthcare.utah.edu/patient-family-services/interpreters) - [About U of U Health](https://healthcare.utah.edu/brand) - [Education & Research](https://healthcare.utah.edu/healthfeed/2025/02/coping-anxiety-strategies-regain-control) - [Education](https://uofuhealth.utah.edu/education) - [Spencer Fox Eccles School of Medicine](https://medicine.utah.edu/) - [College of Pharmacy](https://pharmacy.utah.edu/) - [College of Nursing](https://nursing.utah.edu/) - [College of Health](https://health.utah.edu/) - [School of Dentistry](https://dentistry.utah.edu/) - [Research](https://uofuhealth.utah.edu/research) - [Community](https://uofuhealth.utah.edu/community) - [Billing & Insurance](https://healthcare.utah.edu/bill) - [MyChart](https://mychart.med.utah.edu/mychart/) [Search](https://healthcare.utah.edu/search) We use cookies and similar technologies to make our website work and give you the best experience. 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Readable Markdown	Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted. This can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief. ## When It’s More Than Just Stress According to the [National Alliance on Mental Health (NAMI)](https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/), [anxiety disorders](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders) are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one. Many conditions fall under the umbrella of anxiety disorders, including [generalized anxiety disorder](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#GAD) (GAD), [panic disorder](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#panic), and [phobias](https://healthcare.utah.edu/hmhi/conditions/anxiety-disorders#phobia), among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder: - A sense of dread or fear, even in safe situations - Sleep disturbances - Fatigue - Irritability - Shortness of breath - Racing heart - Stomachaches and headaches - Decline in performance in school or work - Losing interest in things that are normally enjoyed “We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says [Jessica Holzbauer, LCSW](https://medicine.utah.edu/faculty/jessica-holzbauer), a licensed clinical social worker at University of Utah Health’s [Huntsman Mental Health Institute](https://healthcare.utah.edu/hmhi). “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.” ## Coping in the Moment Ways to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself: - [Mindfulness](https://healthcare.utah.edu/healthfeed/2020/04/why-practice-mindfulness-during-pandemic) exercises, such as deep breathing, stretches, or guided imagery - Repeat a mantra or [words of affirmation](https://healthcare.utah.edu/healthfeed/2024/08/improve-your-mental-health-positive-affirmations) - Cognitive reframing to challenge anxious thoughts - Go on a walk or move your body in some way - Talk to someone you trust about how you’re feeling - Accept your feelings, as pushing them away can make anxiety worse ## Long-Term Solutions Incorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen. Holzbauer says there are many proactive measures you can learn in a [dialectal behavior therapy](https://healthcare.utah.edu/hmhi/treatments/hospital-inpatient-program/therapy#dialecticalbehaviortherapydbt) skill called “ABC Please.” ![Anxiety ABC Please Infographic](public://media/images/2025/uuh_abc-please.jpg) “For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says. Anxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress. ## Learn More From Our Specialists ### Learn How to Complete Your Body's Natural Stress Cycle Feeling constantly overwhelmed, even after the stressor is gone? Learn about the three stages of the stress response cycle and why most people never complete it. [Read / Listen](https://healthcare.utah.edu/the-scope/health-library/all/2025/07/learn-how-complete-your-bodys-natural-stress-cycle) ### Managing Stress from Uncontrollable Situations Stress is part of everyday life, from work deadlines to family responsibilities. But when the tension does not fade—even when the stressor is gone—it may be a sign of something more serious. Learn about the signs that indicate it is more than just stress, along with the treatment options—from therapy to medication—that can help restore balance. [Read / Listen](https://healthcare.utah.edu/media/515846) ### Good Stress vs Bad Stress—and How to Keep It in Balance Stress is not always bad. In fact, the right kind of stress can motivate us to grow and perform. But when even positive events start piling up, stress can quickly spiral out of control—affecting your body, your mind, and your quality of life. [Read / Listen](https://healthcare.utah.edu/the-scope/health-library/all/2025/07/good-stress-vs-bad-stress-and-how-keep-it-balance)
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