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1. Shard Calculation

Query:

Response:

Calculated Shard: 89 (from laksa177)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa089.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://psychcentral.com/anxiety/tips-to-help-manage-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/anxiety/tips-to-help-manage-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/psychcentral.com\/anxiety\/tips-to-help-manage-anxiety","crawl_time":1775878940,"first_indexed_time":1631823442,"http_code":200,"src_unparsed":"com,psychcentral!\/anxiety\/tips-to-help-manage-anxiety s443","src_root_hash":"16330228191540156489","history_drop_reason":null,"meta_title":"Ways to Manage Your Anxiety I Psych Central","meta_descriptions":["No matter the cause of your anxiety or how it happens, there are ways you can manage it and ease your symptoms."],"attrs_boilerpipe_text":"Are you feeling worried, nervous, or on edge and don’t know what to do? If so, these anxiety coping strategies may help.\nFor you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you.\nMaybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job.\nOr perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else.\nNo matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life.\nBut learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state.\nIf you’re having\nanxiety\nand need help calming down right in the moment, here are some strategies that may help.\nDeep breathing\nThe use of\ndeep breathing\ntechniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm.\nSome breathing techniques to consider are:\nbox breathing\npursed-lip breathing\ndiaphragmatic breathing\n4-7-8 breathing\nTry the 54321 technique\nExperiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment.\nHere’s how to do it:\nLook around and identify five items in your environment. Then, name and count each one as you see them.\nFind four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on.\nListen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking.\nLocate two things you can smell, like a cup of coffee or your own cologne or perfume.\nSearch for one thing you can taste, like a piece of gum or a food item.\nGet physical\nIf it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise.\nBy exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system.\nThis can help reduce unpleasant physical symptoms and promote relaxation.\nTake control of what you can\nWhile you’re experiencing anxiety, you may feel like everything is out of control.\nSometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm.\nYou could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment.\nIf anxiety is causing sleep difficulties, consider switching locations\nWe’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s\nsleep\n.\nIf this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch.\nThe simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head.\nQuick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies.\nIdentify triggers\nUnderstanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better.\nYour triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint.\nIf you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help.\nPrioritize sleep\nResearch from 2019\nsuggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better.\nregulating your sleep-wake cycle with exposure to natural light\nlimiting device use right before bed\nkeeping a regular sleep schedule\nExercise regularly\nAccording to a meta-analysis published in\nBMC Health Services Research\n, engaging in high-intensity exercise is useful as a treatment option for people with anxiety.\nHowever,\npracticing yoga for anxiety\nmay also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity.\nInvestigate alternatives\nIf you’re looking for alternative therapies to cope with anxiety, there are several options to consider.\nStill, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications.\nAlternative therapies for anxiety include:\nacupuncture\nearthing\nor grounding\ncold water therapy\nSupplements that may help include:\nmagnesium\nomega 3 fish oil\npassionflower\nskullcap\nvalerian root\nGABA\nlemon balm\nclary sage\nchamomile\nneroli oil\nrose oil\nCannabis or CBD\nIf you live where cannabis is legal, taking it in edible form or by inhalation through smoking may\nhelp lessen anxiety\n.\nIn addition, according to one\nscientific review\n, CBD — a cannabinoid derivative of cannabis — may also help\nreduce\nanxiety symptoms. However, more research is needed to know for sure.\nConsider therapy or medications\nIf you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional.\nBy working together, you and your doctor can determine\ntreatment options\nthat work for you — whether that be psychotherapy, medications, or both.\nAnxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively.\nIf you have anxiety, you’re not alone.\nIt can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly.\nFor persistent anxiousness, or if you have an anxiety disorder, there are\ntreatment\noptions you can try to help manage it better long term.","attrs_markdown":"- Conditions\n  Featured\n  \n  [All](https:\/\/www.psychcentral.com\/conditions)\n  \n  - [Addictions](https:\/\/www.psychcentral.com\/addictions)\n  - [Anxiety Disorder](https:\/\/www.psychcentral.com\/anxiety)\n  - [ADHD](https:\/\/www.psychcentral.com\/adhd)\n  - [Bipolar Disorder](https:\/\/www.psychcentral.com\/bipolar)\n  - [Depression](https:\/\/www.psychcentral.com\/depression)\n  - [PTSD](https:\/\/www.psychcentral.com\/ptsd)\n  - [Schizophrenia](https:\/\/www.psychcentral.com\/schizophrenia)\n  \n  Articles\n  \n  [All](https:\/\/www.psychcentral.com\/disorders\/disorders)\n  \n  - 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If so, these anxiety coping strategies may help.\n\nFor you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you.\n\nMaybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job.\n\nOr perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else.\n\nNo matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life.\n\nBut learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state.\n\n## [Tips for easing anxiety in the moment]()\nIf you’re having [anxiety](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders) and need help calming down right in the moment, here are some strategies that may help.\n\n### Deep breathing\nThe use of [deep breathing](https:\/\/psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety) techniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm.\n\nSome breathing techniques to consider are:\n\n- [box breathing](https:\/\/www.healthline.com\/health\/box-breathing)\n- [pursed-lip breathing](https:\/\/psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#pursed-lip-breathing)\n- [diaphragmatic breathing](https:\/\/psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#abdominal-breathing)\n- [4-7-8 breathing](https:\/\/www.healthline.com\/health\/4-7-8-breathing)\n### Try the 54321 technique\nExperiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment.\n\nHere’s how to do it:\n\n- Look around and identify five items in your environment. Then, name and count each one as you see them.\n- Find four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on.\n- Listen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking.\n- Locate two things you can smell, like a cup of coffee or your own cologne or perfume.\n- Search for one thing you can taste, like a piece of gum or a food item.\n### Get physical\nIf it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise.\n\nBy exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system.\n\nThis can help reduce unpleasant physical symptoms and promote relaxation.\n\n### Take control of what you can\nWhile you’re experiencing anxiety, you may feel like everything is out of control.\n\nSometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm.\n\nYou could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment.\n\n### If anxiety is causing sleep difficulties, consider switching locations\nWe’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s [sleep](https:\/\/psychcentral.com\/lib\/ways-to-shut-off-your-brain-before-bedtime).\n\nIf this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch.\n\nThe simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head.\n\n## [Tips for managing anxiety long term]()\nQuick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies.\n\n### Identify triggers\nUnderstanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better.\n\nYour triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint.\n\nIf you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help.\n\n### Prioritize sleep\n[Research from 2019](https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0214858) suggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better.\n\nThere are [strategies to improve sleep](https:\/\/psychcentral.com\/lib\/tips-for-a-good-nights-sleep) even when facing anxiety. These include:\n\n- regulating your sleep-wake cycle with exposure to natural light\n- limiting device use right before bed\n- keeping a regular sleep schedule\n### Exercise regularly\nAccording to a meta-analysis published in [BMC Health Services Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6048763\/), engaging in high-intensity exercise is useful as a treatment option for people with anxiety.\n\nHowever, [practicing yoga for anxiety](https:\/\/www.psychcentral.com\/anxiety\/yoga-for-anxiety) may also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity.\n\n### Investigate alternatives\nIf you’re looking for alternative therapies to cope with anxiety, there are several options to consider.\n\nStill, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications.\n\nAlternative therapies for anxiety include:\n\n- [acupuncture](https:\/\/www.psychcentral.com\/anxiety\/acupuncture-for-anxiety)\n- [earthing](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/)\n  or grounding\n- [cold water therapy](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n\nSupplements that may help include:\n\n- [magnesium](https:\/\/www.healthline.com\/health\/magnesium-anxiety)\n- [omega 3 fish oil](https:\/\/www.medicalnewstoday.com\/articles\/323331)\n- [passionflower](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower)\n- [skullcap](https:\/\/www.healthline.com\/nutrition\/skullcap#intro)\n- [valerian root](https:\/\/www.healthline.com\/health\/food-nutrition\/valerian-root)\n- [GABA](https:\/\/www.healthline.com\/health\/gamma-aminobutyric-acid)\n- [lemon balm](https:\/\/www.healthline.com\/health\/lemon-balm-uses)\n\n[Essential oils](https:\/\/www.medicalnewstoday.com\/articles\/324478) that might help include:\n\n- [clary sage](https:\/\/www.healthline.com\/health\/clary-sage)\n- [chamomile](https:\/\/www.medicalnewstoday.com\/articles\/herbs-for-anxiety#chamomile)\n- [neroli oil](https:\/\/www.healthline.com\/health\/neroli-oil#overview)\n- [rose oil](https:\/\/www.healthline.com\/health\/rose-oil#1)\n### Cannabis or CBD\nIf you live where cannabis is legal, taking it in edible form or by inhalation through smoking may [help lessen anxiety](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety).\n\nIn addition, according to one [scientific review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6326553\/), CBD — a cannabinoid derivative of cannabis — may also help [reduce](https:\/\/psychcentral.com\/anxiety\/what-to-know-about-cbd-for-anxiety) anxiety symptoms. However, more research is needed to know for sure.\n\n### Consider therapy or medications\nIf you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional.\n\nBy working together, you and your doctor can determine [treatment options](https:\/\/psychcentral.com\/anxiety\/generalized-anxiety-disorder-treatment) that work for you — whether that be psychotherapy, medications, or both.\n\n## [Let’s recap]()\nAnxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively.\n\nIf you have anxiety, you’re not alone.\n\nIt can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly.\n\nFor persistent anxiousness, or if you have an anxiety disorder, there are [treatment](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders#treatments) options you can try to help manage it better long term.\n\n3 sourcescollapsed\n\n- Aylett E, et al. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6048763\/>\n- Morales J, et al. (2019). Stress and autonomic response to sleep deprivation in medical residents: A comparative cross-sectional study.  \n  <https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0214858>\n- Shannon S, et al. (2019). Cannabidiol in anxiety and sleep: A large case series.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6326553\/>\n\n[FEEDBACK:]()\n\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Karin-Gepp-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/reviewers\/karin-gepp-psyd) — Written by [Kimberly Drake](https:\/\/www.psychcentral.com\/authors\/kimberly-drake) —  Updated on September 15, 2021\n\n## RELATED\n- [What Are Anxiety Disorders?](https:\/\/www.psychcentral.com\/anxiety\/anxiety-disorders?utm_source=ReadNext)\n- [Deep Breathing Helps Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n- [3 Deep Breathing Exercises to Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext)\n- [Living with an Anxiety Disorder: Home Remedies for Relief](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n- [10 Types of Therapy for Anxiety and How They Work](https:\/\/www.psychcentral.com\/anxiety\/psychotherapy-for-anxiety-disorders?utm_source=ReadNext)\n\n### Read this next\n- [What Are Anxiety Disorders?](https:\/\/www.psychcentral.com\/anxiety\/anxiety-disorders?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Anxiety disorders are common types of mental health conditions. We explain the type of anxiety disorders, including phobias and generalized anxiety…](https:\/\/www.psychcentral.com\/anxiety\/anxiety-disorders?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/anxiety-disorders?utm_source=ReadNext)\n- [Deep Breathing Helps Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [If you have an anxiety disorder or just the occasional feeling of anxiety, consider deep breathing to help soothe your worries.](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n- [3 Deep Breathing Exercises to Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Deep breathing exercises can help calm feelings of anxiety. The good news is they are relatively easy and can be done virtually anywhere.](https:\/\/www.psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext)\n- [Living with an Anxiety Disorder: Home Remedies for Relief](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n  \n  Medically reviewed by [Marney A. White, PhD, MS](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Learning that you have an anxiety disorder may bring relief, more questions, and more worry. The good news? Anxiety disorders are among the most…](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n- [10 Types of Therapy for Anxiety and How They Work](https:\/\/www.psychcentral.com\/anxiety\/psychotherapy-for-anxiety-disorders?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [If you're looking for therapy to help you manage anxiety, you'll find there are many options to choose from. Here are some top picks and what they're…](https:\/\/www.psychcentral.com\/anxiety\/psychotherapy-for-anxiety-disorders?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/psychotherapy-for-anxiety-disorders?utm_source=ReadNext)\n- [What Causes Anxiety?](https:\/\/www.psychcentral.com\/anxiety\/causes-of-anxiety-disorders?utm_source=ReadNext)\n  \n  Medically reviewed by [Matthew Boland, PhD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Anxiety disorders are caused by a unique combination of genetics, your environment, important life events, and learned coping patterns.](https:\/\/www.psychcentral.com\/anxiety\/causes-of-anxiety-disorders?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/causes-of-anxiety-disorders?utm_source=ReadNext)\n- [11 Ways to Shut Off Your Brain Before Bedtime](https:\/\/www.psychcentral.com\/lib\/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Does getting to bed feel like that mad dash shopping for presents the eve before a holiday? Does it sneak up on you before you're ready? Learn to wind…](https:\/\/www.psychcentral.com\/lib\/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/lib\/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext)\n- [Best Natural Options for Anxiety Relief](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you.](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n- [Can Meditation Help Relieve Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [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…](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n- [Podcast: Does ‘Therapy Speak’ Hurt Relationships?](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n  \n  [How social media is turning people into armchair psychologists is discussed on the Inside Mental Health podcast. Listen Now\\!](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.psychcentral.com\/about)\n- [Contact Us](https:\/\/www.psychcentral.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.psychcentral.com\/about\/terms)\n- [Privacy policy](https:\/\/www.psychcentral.com\/about\/privacy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.psychcentral.com\/about\/advertising-policy)\n\n- [Medical Affairs](https:\/\/www.psychcentral.com\/about\/medical-team)\n- [Content Integrity](https:\/\/www.psychcentral.com\/about\/content-integrity)\n- [Newsletter](https:\/\/www.psychcentral.com\/newsletter)\n- [Find a Therapist](https:\/\/www.psychcentral.com\/find-help)\n- © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Are you feeling worried, nervous, or on edge and don’t know what to do? If so, these anxiety coping strategies may help.\n\nFor you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you.\n\nMaybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job.\n\nOr perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else.\n\nNo matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life.\n\nBut learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state.\n\nIf you’re having [anxiety](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders) and need help calming down right in the moment, here are some strategies that may help.\n\nDeep breathing\n\nThe use of [deep breathing](https:\/\/psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety) techniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm.\n\nSome breathing techniques to consider are:\n\n- [box breathing](https:\/\/www.healthline.com\/health\/box-breathing)\n- [pursed-lip breathing](https:\/\/psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#pursed-lip-breathing)\n- [diaphragmatic breathing](https:\/\/psychcentral.com\/anxiety\/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#abdominal-breathing)\n- [4-7-8 breathing](https:\/\/www.healthline.com\/health\/4-7-8-breathing)\n\nTry the 54321 technique\n\nExperiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment.\n\nHere’s how to do it:\n\n- Look around and identify five items in your environment. Then, name and count each one as you see them.\n- Find four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on.\n- Listen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking.\n- Locate two things you can smell, like a cup of coffee or your own cologne or perfume.\n- Search for one thing you can taste, like a piece of gum or a food item.\n\nGet physical\n\nIf it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise.\n\nBy exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system.\n\nThis can help reduce unpleasant physical symptoms and promote relaxation.\n\nTake control of what you can\n\nWhile you’re experiencing anxiety, you may feel like everything is out of control.\n\nSometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm.\n\nYou could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment.\n\nIf anxiety is causing sleep difficulties, consider switching locations\n\nWe’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s [sleep](https:\/\/psychcentral.com\/lib\/ways-to-shut-off-your-brain-before-bedtime).\n\nIf this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch.\n\nThe simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head.\n\nQuick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies.\n\nIdentify triggers\n\nUnderstanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better.\n\nYour triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint.\n\nIf you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help.\n\nPrioritize sleep\n\n[Research from 2019](https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0214858) suggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better.\n\n- regulating your sleep-wake cycle with exposure to natural light\n- limiting device use right before bed\n- keeping a regular sleep schedule\n\nExercise regularly\n\nAccording to a meta-analysis published in [BMC Health Services Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6048763\/), engaging in high-intensity exercise is useful as a treatment option for people with anxiety.\n\nHowever, [practicing yoga for anxiety](https:\/\/www.psychcentral.com\/anxiety\/yoga-for-anxiety) may also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity.\n\nInvestigate alternatives\n\nIf you’re looking for alternative therapies to cope with anxiety, there are several options to consider.\n\nStill, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications.\n\nAlternative therapies for anxiety include:\n\n- [acupuncture](https:\/\/www.psychcentral.com\/anxiety\/acupuncture-for-anxiety)\n- [earthing](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/)\n  or grounding\n- [cold water therapy](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n\nSupplements that may help include:\n\n- [magnesium](https:\/\/www.healthline.com\/health\/magnesium-anxiety)\n- [omega 3 fish oil](https:\/\/www.medicalnewstoday.com\/articles\/323331)\n- [passionflower](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower)\n- [skullcap](https:\/\/www.healthline.com\/nutrition\/skullcap#intro)\n- [valerian root](https:\/\/www.healthline.com\/health\/food-nutrition\/valerian-root)\n- [GABA](https:\/\/www.healthline.com\/health\/gamma-aminobutyric-acid)\n- [lemon balm](https:\/\/www.healthline.com\/health\/lemon-balm-uses)\n\n- [clary sage](https:\/\/www.healthline.com\/health\/clary-sage)\n- [chamomile](https:\/\/www.medicalnewstoday.com\/articles\/herbs-for-anxiety#chamomile)\n- [neroli oil](https:\/\/www.healthline.com\/health\/neroli-oil#overview)\n- [rose oil](https:\/\/www.healthline.com\/health\/rose-oil#1)\n\nCannabis or CBD\n\nIf you live where cannabis is legal, taking it in edible form or by inhalation through smoking may [help lessen anxiety](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety).\n\nIn addition, according to one [scientific review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6326553\/), CBD — a cannabinoid derivative of cannabis — may also help [reduce](https:\/\/psychcentral.com\/anxiety\/what-to-know-about-cbd-for-anxiety) anxiety symptoms. However, more research is needed to know for sure.\n\nConsider therapy or medications\n\nIf you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional.\n\nBy working together, you and your doctor can determine [treatment options](https:\/\/psychcentral.com\/anxiety\/generalized-anxiety-disorder-treatment) that work for you — whether that be psychotherapy, medications, or both.\n\nAnxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively.\n\nIf you have anxiety, you’re not alone.\n\nIt can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly.\n\nFor persistent anxiousness, or if you have an anxiety disorder, there are [treatment](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders#treatments) options you can try to help manage it better long term.","meta_canonical":null}

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Meta Title	Ways to Manage Your Anxiety I Psych Central
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Boilerpipe Text	Are you feeling worried, nervous, or on edge and don’t know what to do? If so, these anxiety coping strategies may help. For you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you. Maybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job. Or perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else. No matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life. But learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state. If you’re having anxiety and need help calming down right in the moment, here are some strategies that may help. Deep breathing The use of deep breathing techniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm. Some breathing techniques to consider are: box breathing pursed-lip breathing diaphragmatic breathing 4-7-8 breathing Try the 54321 technique Experiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment. Here’s how to do it: Look around and identify five items in your environment. Then, name and count each one as you see them. Find four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on. Listen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking. Locate two things you can smell, like a cup of coffee or your own cologne or perfume. Search for one thing you can taste, like a piece of gum or a food item. Get physical If it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise. By exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system. This can help reduce unpleasant physical symptoms and promote relaxation. Take control of what you can While you’re experiencing anxiety, you may feel like everything is out of control. Sometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm. You could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment. If anxiety is causing sleep difficulties, consider switching locations We’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s sleep . If this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch. The simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head. Quick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies. Identify triggers Understanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better. Your triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint. If you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help. Prioritize sleep Research from 2019 suggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better. regulating your sleep-wake cycle with exposure to natural light limiting device use right before bed keeping a regular sleep schedule Exercise regularly According to a meta-analysis published in BMC Health Services Research , engaging in high-intensity exercise is useful as a treatment option for people with anxiety. However, practicing yoga for anxiety may also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity. Investigate alternatives If you’re looking for alternative therapies to cope with anxiety, there are several options to consider. Still, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications. Alternative therapies for anxiety include: acupuncture earthing or grounding cold water therapy Supplements that may help include: magnesium omega 3 fish oil passionflower skullcap valerian root GABA lemon balm clary sage chamomile neroli oil rose oil Cannabis or CBD If you live where cannabis is legal, taking it in edible form or by inhalation through smoking may help lessen anxiety . In addition, according to one scientific review , CBD — a cannabinoid derivative of cannabis — may also help reduce anxiety symptoms. However, more research is needed to know for sure. Consider therapy or medications If you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional. By working together, you and your doctor can determine treatment options that work for you — whether that be psychotherapy, medications, or both. Anxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively. If you have anxiety, you’re not alone. It can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly. For persistent anxiousness, or if you have an anxiety disorder, there are treatment options you can try to help manage it better long term.
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[Quiz](https://www.psychcentral.com/quizzes/anxiety-quiz) - [Symptoms](https://www.psychcentral.com/anxiety/anxiety-disorders) - [Causes](https://www.psychcentral.com/anxiety/causes-of-anxiety-disorders) - [Treatment](https://www.psychcentral.com/anxiety/generalized-anxiety-disorder-treatment) - [Find Support](https://www.psychcentral.com/program/how-to-find-mental-health-support) # Tips to Help Manage Anxiety ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Karin-Gepp-500x500-Bio.png?w=105&h=105) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/reviewers/karin-gepp-psyd) — Written by [Kimberly Drake](https://www.psychcentral.com/authors/kimberly-drake) — Updated on September 15, 2021 - [Tips for in the moment](https://psychcentral.com/anxiety/tips-to-help-manage-anxiety#tips-for-in-the-moment) - [Tips for long-term](https://psychcentral.com/anxiety/tips-to-help-manage-anxiety#tips-for-long-term) - [Recap](https://psychcentral.com/anxiety/tips-to-help-manage-anxiety#recap) Are you feeling worried, nervous, or on edge and don’t know what to do? If so, these anxiety coping strategies may help. For you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you. Maybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job. Or perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else. No matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life. But learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state. ## [Tips for easing anxiety in the moment]() If you’re having [anxiety](https://psychcentral.com/anxiety/anxiety-disorders) and need help calming down right in the moment, here are some strategies that may help. ### Deep breathing The use of [deep breathing](https://psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety) techniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm. Some breathing techniques to consider are: - [box breathing](https://www.healthline.com/health/box-breathing) - [pursed-lip breathing](https://psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#pursed-lip-breathing) - [diaphragmatic breathing](https://psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#abdominal-breathing) - [4-7-8 breathing](https://www.healthline.com/health/4-7-8-breathing) ### Try the 54321 technique Experiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment. Here’s how to do it: - Look around and identify five items in your environment. Then, name and count each one as you see them. - Find four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on. - Listen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking. - Locate two things you can smell, like a cup of coffee or your own cologne or perfume. - Search for one thing you can taste, like a piece of gum or a food item. ### Get physical If it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise. By exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system. This can help reduce unpleasant physical symptoms and promote relaxation. ### Take control of what you can While you’re experiencing anxiety, you may feel like everything is out of control. Sometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm. You could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment. ### If anxiety is causing sleep difficulties, consider switching locations We’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s [sleep](https://psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime). If this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch. The simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head. ## [Tips for managing anxiety long term]() Quick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies. ### Identify triggers Understanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better. Your triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint. If you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help. ### Prioritize sleep [Research from 2019](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0214858) suggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better. There are [strategies to improve sleep](https://psychcentral.com/lib/tips-for-a-good-nights-sleep) even when facing anxiety. These include: - regulating your sleep-wake cycle with exposure to natural light - limiting device use right before bed - keeping a regular sleep schedule ### Exercise regularly According to a meta-analysis published in [BMC Health Services Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048763/), engaging in high-intensity exercise is useful as a treatment option for people with anxiety. However, [practicing yoga for anxiety](https://www.psychcentral.com/anxiety/yoga-for-anxiety) may also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity. ### Investigate alternatives If you’re looking for alternative therapies to cope with anxiety, there are several options to consider. Still, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications. Alternative therapies for anxiety include: - [acupuncture](https://www.psychcentral.com/anxiety/acupuncture-for-anxiety) - [earthing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/) or grounding - [cold water therapy](https://www.healthline.com/health/anxiety/cold-shower-for-anxiety) Supplements that may help include: - [magnesium](https://www.healthline.com/health/magnesium-anxiety) - [omega 3 fish oil](https://www.medicalnewstoday.com/articles/323331) - [passionflower](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower) - [skullcap](https://www.healthline.com/nutrition/skullcap#intro) - [valerian root](https://www.healthline.com/health/food-nutrition/valerian-root) - [GABA](https://www.healthline.com/health/gamma-aminobutyric-acid) - [lemon balm](https://www.healthline.com/health/lemon-balm-uses) [Essential oils](https://www.medicalnewstoday.com/articles/324478) that might help include: - [clary sage](https://www.healthline.com/health/clary-sage) - [chamomile](https://www.medicalnewstoday.com/articles/herbs-for-anxiety#chamomile) - [neroli oil](https://www.healthline.com/health/neroli-oil#overview) - [rose oil](https://www.healthline.com/health/rose-oil#1) ### Cannabis or CBD If you live where cannabis is legal, taking it in edible form or by inhalation through smoking may [help lessen anxiety](https://www.healthline.com/health/marijuana-and-anxiety). In addition, according to one [scientific review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/), CBD — a cannabinoid derivative of cannabis — may also help [reduce](https://psychcentral.com/anxiety/what-to-know-about-cbd-for-anxiety) anxiety symptoms. However, more research is needed to know for sure. ### Consider therapy or medications If you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional. By working together, you and your doctor can determine [treatment options](https://psychcentral.com/anxiety/generalized-anxiety-disorder-treatment) that work for you — whether that be psychotherapy, medications, or both. ## [Let’s recap]() Anxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively. If you have anxiety, you’re not alone. It can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly. For persistent anxiousness, or if you have an anxiety disorder, there are [treatment](https://psychcentral.com/anxiety/anxiety-disorders#treatments) options you can try to help manage it better long term. 3 sourcescollapsed - Aylett E, et al. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048763/> - Morales J, et al. (2019). Stress and autonomic response to sleep deprivation in medical residents: A comparative cross-sectional study. <https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0214858> - Shannon S, et al. (2019). Cannabidiol in anxiety and sleep: A large case series. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/> [FEEDBACK:]() ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Karin-Gepp-500x500-Bio.png?w=105&h=105) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/reviewers/karin-gepp-psyd) — Written by [Kimberly Drake](https://www.psychcentral.com/authors/kimberly-drake) — Updated on September 15, 2021 ## RELATED - [What Are Anxiety Disorders?](https://www.psychcentral.com/anxiety/anxiety-disorders?utm_source=ReadNext) - [Deep Breathing Helps Ease Anxiety](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) - [3 Deep Breathing Exercises to Ease Anxiety](https://www.psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext) - [Living with an Anxiety Disorder: Home Remedies for Relief](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) - [10 Types of Therapy for Anxiety and How They Work](https://www.psychcentral.com/anxiety/psychotherapy-for-anxiety-disorders?utm_source=ReadNext) ### Read this next - [What Are Anxiety Disorders?](https://www.psychcentral.com/anxiety/anxiety-disorders?utm_source=ReadNext) Medically reviewed by [Timothy J. Legg, PhD, PsyD](https://www.psychcentral.com/medical-team) [Anxiety disorders are common types of mental health conditions. We explain the type of anxiety disorders, including phobias and generalized anxiety…](https://www.psychcentral.com/anxiety/anxiety-disorders?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/anxiety-disorders?utm_source=ReadNext) - [Deep Breathing Helps Ease Anxiety](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [If you have an anxiety disorder or just the occasional feeling of anxiety, consider deep breathing to help soothe your worries.](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) - [3 Deep Breathing Exercises to Ease Anxiety](https://www.psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [Deep breathing exercises can help calm feelings of anxiety. The good news is they are relatively easy and can be done virtually anywhere.](https://www.psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing?utm_source=ReadNext) - [Living with an Anxiety Disorder: Home Remedies for Relief](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) Medically reviewed by [Marney A. White, PhD, MS](https://www.psychcentral.com/medical-team) [Learning that you have an anxiety disorder may bring relief, more questions, and more worry. The good news? Anxiety disorders are among the most…](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) - [10 Types of Therapy for Anxiety and How They Work](https://www.psychcentral.com/anxiety/psychotherapy-for-anxiety-disorders?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [If you're looking for therapy to help you manage anxiety, you'll find there are many options to choose from. Here are some top picks and what they're…](https://www.psychcentral.com/anxiety/psychotherapy-for-anxiety-disorders?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/psychotherapy-for-anxiety-disorders?utm_source=ReadNext) - [What Causes Anxiety?](https://www.psychcentral.com/anxiety/causes-of-anxiety-disorders?utm_source=ReadNext) Medically reviewed by [Matthew Boland, PhD](https://www.psychcentral.com/medical-team) [Anxiety disorders are caused by a unique combination of genetics, your environment, important life events, and learned coping patterns.](https://www.psychcentral.com/anxiety/causes-of-anxiety-disorders?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/causes-of-anxiety-disorders?utm_source=ReadNext) - [11 Ways to Shut Off Your Brain Before Bedtime](https://www.psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Does getting to bed feel like that mad dash shopping for presents the eve before a holiday? Does it sneak up on you before you're ready? Learn to wind…](https://www.psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime?utm_source=ReadNext) - [Best Natural Options for Anxiety Relief](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you.](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) - [Can Meditation Help Relieve Anxiety Symptoms?](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [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…](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) - [Podcast: Does ‘Therapy Speak’ Hurt Relationships?](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) [How social media is turning people into armchair psychologists is discussed on the Inside Mental Health podcast. Listen Now\!](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. 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Readable Markdown	Are you feeling worried, nervous, or on edge and don’t know what to do? If so, these anxiety coping strategies may help. For you, anxiety might seem to happen suddenly. You may feel calm one minute, and then seemingly out of nowhere have a strange unexplained wave of nervousness come over you. Maybe you can pinpoint exactly when your feelings of anxiousness and nervousness will start, like when you have a big presentation coming up or an interview for a new job. Or perhaps your symptoms are so generalized and vague that it’s difficult to tell if what you’re experiencing is anxiety or something else. No matter how you experience it, anxiety can be uncomfortable and present challenges in many areas of your life. But learning how to manage your anxiety can help ease your symptoms and bring your body back to a relaxed and calm state. If you’re having [anxiety](https://psychcentral.com/anxiety/anxiety-disorders) and need help calming down right in the moment, here are some strategies that may help. Deep breathing The use of [deep breathing](https://psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety) techniques during an episode of anxiety can help redirect body processes triggered by fear and instill a sense of calm. Some breathing techniques to consider are: - [box breathing](https://www.healthline.com/health/box-breathing) - [pursed-lip breathing](https://psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#pursed-lip-breathing) - [diaphragmatic breathing](https://psychcentral.com/anxiety/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing#abdominal-breathing) - [4-7-8 breathing](https://www.healthline.com/health/4-7-8-breathing) Try the 54321 technique Experiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment. Here’s how to do it: - Look around and identify five items in your environment. Then, name and count each one as you see them. - Find four things to touch. These items could be a pencil, the shirt you’re wearing, or even the ground you’re standing on. - Listen for three sounds around you and focus on what you hear. Maybe it’s the wind blowing, the sound of traffic, or a clock ticking. - Locate two things you can smell, like a cup of coffee or your own cologne or perfume. - Search for one thing you can taste, like a piece of gum or a food item. Get physical If it’s safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise. By exerting yourself in this way, your body now has a healthy outlet for stress responses activated by the sympathetic nervous system. This can help reduce unpleasant physical symptoms and promote relaxation. Take control of what you can While you’re experiencing anxiety, you may feel like everything is out of control. Sometimes, gaining control over one small thing can help redirect your focus and instill an overall sense of calm. You could try cleaning something, organizing a drawer, or tidying up your desk — anything that makes you feel more empowered at the moment. If anxiety is causing sleep difficulties, consider switching locations We’ve probably all been there — lying in bed, tossing and turning, with anxiety standing in the way of a good night’s [sleep](https://psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime). If this is happening to you, consider leaving anxiety where it found you by getting up and switching your sleep location to another bed or the couch. The simple act of changing sleep locations may be all you need to disrupt the worry loop going on in your head. Quick fixes for anxiety are helpful during anxious moments. However, for long-term management of symptoms, you may want to consider these strategies. Identify triggers Understanding why you’re experiencing anxiety and what causes it can help you manage your symptoms better. Your triggers may be easy to identify. For instance, if you fear public speaking and are scheduled to deliver a speech at a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint. If you have difficulty identifying the root of your anxiety, talking with a mental health professional or a trusted and empathetic friend or family member may help. Prioritize sleep [Research from 2019](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0214858) suggests that a lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better. - regulating your sleep-wake cycle with exposure to natural light - limiting device use right before bed - keeping a regular sleep schedule Exercise regularly According to a meta-analysis published in [BMC Health Services Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048763/), engaging in high-intensity exercise is useful as a treatment option for people with anxiety. However, [practicing yoga for anxiety](https://www.psychcentral.com/anxiety/yoga-for-anxiety) may also be helpful as it’s known to help reduce stress and instill a feeling of calm and serenity. Investigate alternatives If you’re looking for alternative therapies to cope with anxiety, there are several options to consider. Still, it’s a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure there’s no potential for interactions with any of your medications. Alternative therapies for anxiety include: - [acupuncture](https://www.psychcentral.com/anxiety/acupuncture-for-anxiety) - [earthing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/) or grounding - [cold water therapy](https://www.healthline.com/health/anxiety/cold-shower-for-anxiety) Supplements that may help include: - [magnesium](https://www.healthline.com/health/magnesium-anxiety) - [omega 3 fish oil](https://www.medicalnewstoday.com/articles/323331) - [passionflower](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower) - [skullcap](https://www.healthline.com/nutrition/skullcap#intro) - [valerian root](https://www.healthline.com/health/food-nutrition/valerian-root) - [GABA](https://www.healthline.com/health/gamma-aminobutyric-acid) - [lemon balm](https://www.healthline.com/health/lemon-balm-uses) - [clary sage](https://www.healthline.com/health/clary-sage) - [chamomile](https://www.medicalnewstoday.com/articles/herbs-for-anxiety#chamomile) - [neroli oil](https://www.healthline.com/health/neroli-oil#overview) - [rose oil](https://www.healthline.com/health/rose-oil#1) Cannabis or CBD If you live where cannabis is legal, taking it in edible form or by inhalation through smoking may [help lessen anxiety](https://www.healthline.com/health/marijuana-and-anxiety). In addition, according to one [scientific review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/), CBD — a cannabinoid derivative of cannabis — may also help [reduce](https://psychcentral.com/anxiety/what-to-know-about-cbd-for-anxiety) anxiety symptoms. However, more research is needed to know for sure. Consider therapy or medications If you’re concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional. By working together, you and your doctor can determine [treatment options](https://psychcentral.com/anxiety/generalized-anxiety-disorder-treatment) that work for you — whether that be psychotherapy, medications, or both. Anxiety and the symptoms that accompany it can appear suddenly, occasionally, or daily. Although the origins are not well understood, you may be able to identify what causes anxiety and take steps to manage it effectively. If you have anxiety, you’re not alone. It can be comforting to know that when your worries are at their worst, there are actions you can take to calm down quickly. For persistent anxiousness, or if you have an anxiety disorder, there are [treatment](https://psychcentral.com/anxiety/anxiety-disorders#treatments) options you can try to help manage it better long term.
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