🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa115)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.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://www.healthline.com/health/mental-health/how-to-cope-with-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety","crawl_time":1775021186,"first_indexed_time":1545324978,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/mental-health\/how-to-cope-with-anxiety s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"How to Cope with Anxiety: Actionable Tips","meta_descriptions":["Identifying your triggers can take some time and self-reflection. In the meantime, here are 11 strategies you can try to help calm or quiet your anxiety from taking over."],"attrs_boilerpipe_text":"Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another.\nWhen the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition.\nAnxiety disorder\nis an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom.\nManaging chronic or intense anxiety may require professional support, but developing certain coping skills is also essential.\nThese tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety.\nQuestion your thought patterns\nUnhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and\ncognitive distortions\n.\nOne way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction.\nPractice focused, deep breathing\nDeep breathing practices\nmay help\nyou manage immediate feelings of anxiety.\nTry breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm.\nThe\n4-7-8 technique\nis another popular breathing pattern for immediate anxiety relief.\nUse aromatherapy\nSome research\nsuggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice.\nMove more and exercise\nThe stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance.\nStepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management.\nLow impact exercises like\nbrisk walking\n,\nyoga\n, and\ntai chi\ncan help you reduce stress and anxiety symptoms. Even a little bit of physical activity can\nboost your mood\nand calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds.\nUse grounding techniques\nSimilar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor.\nThe\n333 rule\nis an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next.\nIf you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle.\nA mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own.\nIdentify and learn to manage specific triggers\nSome triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause.\nCommon anxiety triggers may include:\nwork deadlines or changes\nrelationship conflict\nwithdrawal from substances or certain medications\nside effects of some medications\nassociation with a past adverse experience\npast trauma that led to\nhypervigilance\nchronic pain\nand other health symptoms\ncaffeine intake\ntobacco use\nTriggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety.\nLearn more about medications\nIf you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief.\nOn the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help.\nThe most common anxiety medications\ninclude\n:\nselective serotonin reuptake inhibitors (SSRIs)\nserotonin-norepinephrine reuptake inhibitors (SNRIs)\nbenzodiazepines\ntricyclic antidepressants\nPractice daily meditation\nBuilding a daily mindful meditation practice\nmay help\ntrain your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors.\nIf sitting still and concentrating is difficult, you can try\nwalking meditation\nor yoga.\nGuided imagery\nmay also help you manage anxiety.\nKeep a journal\nWriting down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people.\nJournaling can also have long-term benefits. A small\n2018 study\nsuggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress.\nTry to socialize more\nAlthough everyone is different, and some people experience\nsocial anxiety\n, spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms.\nSocialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a\nsense of loneliness\n.\nResearch\nhas shown that social connectedness can help you become more resilient to stress in the long run.\nStay active\nPhysical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health.\nStudies\nshow that exercise, in particular, can have a lasting positive impact on managing anxiety.\nAnxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time.\nIf you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - 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Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\nExplore more in\n\n- Causes & Risk Factors\n- Complications\n- Diagnosis\n- Diet\n- Home Remedies\n- Management\n- Prognosis\n- Related Conditions\n- Symptoms\n- Treatment\n- Types\n\nAnxiety\n\n#### Related Hubs\n[![Mental Well-Being](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https:\/\/www.healthline.com\/mental-health)\n\n[![Anxiety Treatment and Management](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https:\/\/www.healthline.com\/mental-health\/anxiety)\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - 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[Diarrhea](https:\/\/www.healthline.com\/health\/anxiety-diarrhea)\n  - [Erectile Dysfunction](https:\/\/www.healthline.com\/health\/erectile-dysfunction-anxiety-stress)\n  - [Memory Loss](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-and-memory-loss)\n  - [Waking Up with a Panic Attack](https:\/\/www.healthline.com\/health\/mental-health\/waking-up-with-panic-attack)\n  - [Rebound Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/rebound-anxiety)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/anxiety-diagnosis)\n- ### Diet\n  Diet\n  \n  #### Related Hub\n  [![Nutrition & Supplements](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https:\/\/www.healthline.com\/mental-health\/nutrition-supplements)\n  \n  #### Related Articles\n  - [Diet](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies](https:\/\/www.healthline.com\/health\/anxiety-alternative-treatments)\n  - [333 Rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety)\n  - [Breathing into a Paper Bag](https:\/\/www.healthline.com\/health\/anxiety\/breathing-into-a-paper-bag)\n  - [Cold Shower](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n  - [Best Essential Oils](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - [Melatonin](https:\/\/www.healthline.com\/health\/anxiety\/melatonin-for-anxiety)\n  - [Best CBD for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-oil-for-anxiety)\n  - [Anxiety Relief Products](https:\/\/www.healthline.com\/health\/best-products-to-fight-stress-and-anxiety)\n  - [Calming Tips](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety)\n  - [Natural Products](https:\/\/www.healthline.com\/health\/natural-anti-anxiety)\n  - [Pressure Points](https:\/\/www.healthline.com\/health\/pressure-points-for-anxiety)\n  - [Jacobson's Relaxation Technique](https:\/\/www.healthline.com\/health\/what-is-jacobson-relaxation-technique)\n  - [Weighted Blankets](https:\/\/www.healthline.com\/health\/anxiety\/do-weighted-blankets-work)\n  - [Psilocybin Mushrooms](https:\/\/www.healthline.com\/health\/anxiety\/mushrooms-for-anxiety)\n  - [Best Fidget Toys](https:\/\/www.healthline.com\/health\/fidget-toys-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety)\n  - [Bowel Movements](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-making-you-poop-heres-how-to-soothe)\n  - [Tips for Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/how-to-get-over-social-anxiety)\n  - [Yoga Poses](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [Breating Exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [Lifestyle Tips](https:\/\/www.healthline.com\/health\/natural-ways-to-reduce-anxiety)\n  - [Books](https:\/\/www.healthline.com\/health\/anxiety\/best-anxiety-books)\n  - [Podcasts](https:\/\/www.healthline.com\/health\/anxiety\/podcasts-for-anxiety)\n  - [Mobile Apps](https:\/\/www.healthline.com\/health\/anxiety\/top-iphone-android-apps)\n  - [Grounding Techniques](https:\/\/www.healthline.com\/health\/grounding-techniques)\n  - [Stop a Panic Attack](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n  - [Overthinking](https:\/\/www.healthline.com\/health\/how-to-stop-overthinking)\n  - [Marijuana](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety)\n  - [Pre-Menstruation](https:\/\/www.healthline.com\/health\/anxiety-before-period)\n  - [Tips to Stop Worrying](https:\/\/www.healthline.com\/health\/anxiety\/catastrophizing)\n  - [Acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-for-anxiety)\n  - [Anxiety at Night](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n  - [Separation from Partner](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety-from-boyfriend)\n  - [Post-Breakup](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-after-breakup)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Nervous Breakdown](https:\/\/www.healthline.com\/health\/mental-health\/nervous-breakdown)\n  - [ADHD](https:\/\/www.healthline.com\/health\/adhd-and-anxiety)\n  - [Insomnia](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Social Anxiety and Introversion](https:\/\/www.healthline.com\/health\/anxiety\/introvert-vs-social-anxiety)\n  - [Social Anxiety and Autism](https:\/\/www.healthline.com\/health\/autism\/social-anxiety-vs-autism)\n  - [GERD](https:\/\/www.healthline.com\/health\/gerd-and-anxiety)\n  - [Depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety)\n  - [Stress](https:\/\/www.healthline.com\/health\/stress-and-anxiety)\n  - [Vs. Paranoia](https:\/\/www.healthline.com\/health\/paranoia-vs-anxiety)\n  - [Panic Attack vs. Anxiety Attack](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n  - [Numb and Tingly](https:\/\/www.healthline.com\/health\/anxiety-numbness)\n  - [Sore Throat](https:\/\/www.healthline.com\/health\/anxiety-sore-throat)\n  - [Itching](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-and-itching)\n  - [Sweating](https:\/\/www.healthline.com\/health\/diagnosing-hyperhidrosis\/depression-and-anxiety)\n  - [Dry Mouth](https:\/\/www.healthline.com\/health\/dry-mouth-anxiety)\n  - [Loss of Appetite](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-lose-appetite)\n  - [Headaches](https:\/\/www.healthline.com\/health\/headache\/anxiety-headaches)\n  - [Shaking](https:\/\/www.healthline.com\/health\/anxiety-shaking)\n  - [Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain)\n  - [Nausea](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-nausea)\n  - [Heart Palpitations](https:\/\/www.healthline.com\/health\/anxiety\/can-anxiety-cause-heart-palpitations)\n  - [Tiredness](https:\/\/www.healthline.com\/health\/anxiety\/can-having-anxiety-make-you-feel-tired)\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/anxiety\/effects-on-body)\n  - [Brain Fog](https:\/\/www.healthline.com\/health\/brain-fog-anxiety)\n  - [Depersonalization](https:\/\/www.healthline.com\/health\/mental-health\/coping-with-depersonalization)\n  - [Physical Symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety)\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Therapy](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https:\/\/www.healthline.com\/mental-health\/treatment)\n  \n  #### Related Articles\n  - [Types of Doctors](https:\/\/www.healthline.com\/health\/anxiety-doctors)\n  - [Medications](https:\/\/www.healthline.com\/health\/anxiety-drugs)\n  - [Benadryl](https:\/\/www.healthline.com\/health\/anxiety\/benadryl-for-anxiety)\n  - [Ketamine Therapy](https:\/\/www.healthline.com\/health\/anxiety\/ketamine-for-anxiety)\n  - [Promethazine](https:\/\/www.healthline.com\/health\/anxiety\/promethazine-for-anxiety)\n  - [Prozac](https:\/\/www.healthline.com\/health\/anxiety\/prozac-for-anxiety)\n  - [Cognitive Behavioral Therapy (CBT)](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-disorder-cognitive-behavioral-therapy)\n  - [Social Anxiety Treatment](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-treatment)\n  - [Beta-Blockers](https:\/\/www.healthline.com\/health\/beta-blockers-for-anxiety)\n  - [Trazodone](https:\/\/www.healthline.com\/health\/mental-health\/trazodone-for-anxiety)\n  - [How to Find a Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n  - [How to Find Mental Health Services](https:\/\/www.healthline.com\/health\/mental-health\/mental-health-services)\n  - [Online Psychiatrist Platforms](https:\/\/www.healthline.com\/health\/mental-health\/online-psychiatrist)\n  - [Low Cost and Free Online Therapy](https:\/\/www.healthline.com\/health\/mental-health\/online-therapist-for-free)\n  - [Online Therapy with Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Talk Therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy)\n  - [Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Affordable Online Therapy](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Generalized Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n  - [Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia)\n  - [Anticipatory Anxiety](https:\/\/www.healthline.com\/health\/anticipatory-anxiety)\n  - [Money Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/money-anxiety)\n  - [Subconscious Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/subconscious-anxiety)\n  - [Travel Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/travel-anxiety)\n  - [Workplace Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/workplace-anxiety)\n  - [Food Anxiety](https:\/\/www.healthline.com\/health\/eating-disorders\/anxiety-about-food)\n  - [Gym Anxiety](https:\/\/www.healthline.com\/health\/fitness\/gym-anxiety)\n  - [Hypochondria](https:\/\/www.healthline.com\/health\/health-anxiety)\n  - [Time Anxiety](https:\/\/www.healthline.com\/health\/mental-health\/time-anxiety)\n  - [In the Morning](https:\/\/www.healthline.com\/health\/morning-anxiety)\n  - [School Anxiety](https:\/\/www.healthline.com\/health\/school-anxiety)\n  - [Separation Anxiety in Adults](https:\/\/www.healthline.com\/health\/separation-anxiety-in-adults)\n  - [Sports Anxiety](https:\/\/www.healthline.com\/health\/sports-performance-anxiety)\n\n# Effective Coping Techniques for Anxiety\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Joslyn Jelinek, LCSW, ACSW, RDDP]() — Written by [Ally Hirschlag]() —  [Updated on June 12, 2025]()\n\n- [Coping skills](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety#coping-skills)\n- [Long-term coping strategies](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety#long-term-coping-strategies)\n- [Summary](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety#summary)\n\n### Key takeaways\n• Deep breathing practices can help manage immediate feelings of anxiety by slowing your heart rate and bringing calm. The 4-7-8 technique and breathing in for 4 counts and out for 4 counts for 5 minutes total are specific methods recommended.\n\n• Physical activity and regular exercise have both immediate and long-term benefits for anxiety management, including improved sleep, balanced appetite, mental clarity, and overall health. Even brief activities like 30-60 seconds of squats, pushups, or jumping jacks can help boost mood and calm the mind.\n\n• Journaling can help identify anxiety triggers and record effective coping strategies, with research showing that regular emotion-led journaling may help reduce anxiety, depression, and feelings of distress.\n\nStress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another.\n\nWhen the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition.\n\n[Anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety) is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom.\n\nManaging chronic or intense anxiety may require professional support, but developing certain coping skills is also essential.\n\n## [5 techniques for coping with anxiety in the moment]()\nThese tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety.\n\n### Question your thought patterns\nUnhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and [cognitive distortions](https:\/\/www.healthline.com\/health\/cognitive-distortions\/).\n\nOne way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction.\n\nRead more about [how to change negative thinking with cognitive restructuring](https:\/\/www.healthline.com\/health\/cognitive-restructuring).\n\n### Practice focused, deep breathing\nDeep breathing practices [may help](https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/) you manage immediate feelings of anxiety.\n\nTry breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm.\n\nThe [4-7-8 technique](https:\/\/www.healthline.com\/health\/4-7-8-breathing) is another popular breathing pattern for immediate anxiety relief.\n\nDiscover [eight breathing techniques for anxiety management](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety).\n\n### Use aromatherapy\n[Some research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpubh.2022.853056\/full) suggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice.\n\nYou can use [essential oil form, incense, or a candle](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety) at your workstation or bedroom. Natural scents like [lavender](https:\/\/www.healthline.com\/health\/anxiety\/lavender-for-anxiety), [chamomile](https:\/\/www.healthline.com\/health\/chamomile-oil), and [sandalwood](https:\/\/www.healthline.com\/health\/what-is-sandalwood) can be soothing to the senses and help bring calm quickly.\n\nRead about [aromatherapy benefits and uses](https:\/\/www.healthline.com\/health\/what-is-aromatherapy).\n\n### Move more and exercise\nThe stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance.\n\nStepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management.\n\nLow impact exercises like [brisk walking](https:\/\/www.healthline.com\/health\/benefits-of-walking), [yoga](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety), and [tai chi](https:\/\/www.healthline.com\/health\/tai-chi-benefits) can help you reduce stress and anxiety symptoms. Even a little bit of physical activity can [boost your mood](https:\/\/www.cdc.gov\/physical-activity\/features\/10-reasons-to-get-moving.html) and calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds.\n\nRead more about the [benefits of exercise for your mental health](https:\/\/www.healthline.com\/health\/depression\/exercise).\n\n### Use grounding techniques\nSimilar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor.\n\nThe [333 rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety) is an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next.\n\nRead more about [grounding techniques for anxiety management](https:\/\/www.healthline.com\/health\/grounding-techniques).\n\n## [6 strategies for managing anxiety long term]()\nIf you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle.\n\nA mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own.\n\n### Identify and learn to manage specific triggers\nSome triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause.\n\nCommon anxiety triggers may include:\n\n- work deadlines or changes\n- relationship conflict\n- withdrawal from substances or certain medications\n- side effects of some medications\n- association with a past adverse experience\n- past trauma that led to [hypervigilance](https:\/\/www.healthline.com\/health\/hypervigilance)\n- [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain) and other health symptoms\n- [caffeine intake](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n- [tobacco use](https:\/\/www.healthline.com\/health\/smoking\/smoking-effects-on-brain)\n\nTriggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety.\n\nRead more about [anxiety triggers](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers).\n\n### Learn more about medications\nIf you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief.\n\nOn the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help.\n\nThe most common anxiety medications [include](https:\/\/adaa.org\/find-help\/treatment-help\/medication-options):\n\n- [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.healthline.com\/health\/depression\/selective-serotonin-reuptake-inhibitors-ssris)\n- [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https:\/\/www.healthline.com\/health\/depression\/serotonin-norepinephrine-reuptake-inhibitors-snris)\n- [benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines)\n- [tricyclic antidepressants](https:\/\/www.healthline.com\/health\/depression\/tricyclic-antidepressants-tcas)\n\nLearn more about [anxiety medications](https:\/\/www.healthline.com\/health\/anxiety-drugs).\n\n### Practice daily meditation\nBuilding a daily mindful meditation practice [may help](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5679245\/) train your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors.\n\nIf sitting still and concentrating is difficult, you can try [walking meditation](https:\/\/www.healthline.com\/health\/walking-meditation) or yoga. [Guided imagery](https:\/\/www.healthline.com\/health\/guided-imagery) may also help you manage anxiety.\n\nLearn more about [different types of meditation](https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation).\n\n### Keep a journal\nWriting down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people.\n\nJournaling can also have long-term benefits. A small [2018 study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/) suggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress.\n\nRead about the [benefits of journaling](https:\/\/www.healthline.com\/health\/benefits-of-journaling).\n\n### Try to socialize more\nAlthough everyone is different, and some people experience [social anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia), spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms.\n\nSocialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a [sense of loneliness](https:\/\/www.healthline.com\/health\/loneliness-and-depression).\n\n[Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213777\/) has shown that social connectedness can help you become more resilient to stress in the long run.\n\nRead how [one conversation with friends per day may help your mental health](https:\/\/www.healthline.com\/health-news\/how-one-conversation-with-friends-per-day-can-help-your-mental-health#1).\n\n### Stay active\nPhysical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health.\n\n[Studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6048763\/) show that exercise, in particular, can have a lasting positive impact on managing anxiety.\n\nRead more about [how to use exercise as a stress reliever](https:\/\/www.healthline.com\/health\/heart-disease\/exercise-stress-relief).\n\n## [Summary]()\nAnxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time.\n\nIf you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life.\n\n[Read this article in Spanish.](https:\/\/www.healthline.com\/health\/es\/como-lidiar-con-la-ansiedad)\n\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- 10 reasons to get moving today! (2024).  \n  <https:\/\/www.cdc.gov\/physical-activity\/features\/10-reasons-to-get-moving.html>\n- Anxiety disorders. (2025).  \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\/index.shtml>\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- Breathing exercises for stress. (2022).  \n  <https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/>\n- Hofmann SG, et al. (2017). Mindfulness-based interventions for anxiety and depression.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5679245\/>\n- Li D, et al. (2022). The effects of aromatherapy on anxiety and depression in people with cancer: A systematic review and meta-analysis.  \n  <https:\/\/www.frontiersin.org\/articles\/10.3389\/fpubh.2022.853056\/full>\n- Medication options. (2024).  \n  <https:\/\/adaa.org\/find-help\/treatment-help\/medication-options>\n- Physical activity boosts brain health. (2024).  \n  <https:\/\/www.cdc.gov\/nccdphp\/dnpao\/features\/physical-activity-brain-health\/index.html>\n- Slavich GM. (2020). Social safety theory: A biologically based evolutionary perspective on life stress, health, and behavior.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213777\/>\n- Smyth JM, et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Joslyn Jelinek, LCSW, ACSW, RDDP]() — Written by [Ally Hirschlag]() —  [Updated on June 12, 2025]()\n\n## related stories\n- [Using CBD Oil for Anxiety: Does It Work?](https:\/\/www.healthline.com\/health\/cbd-for-anxiety?utm_source=ReadNext)\n- [Fluoxetine for Cats](https:\/\/www.healthline.com\/health\/drugs\/fluoxetine-for-cats?utm_source=ReadNext)\n- [Why That 'Drama Queen' in Your Life Could Make You Age Faster](https:\/\/www.healthline.com\/health-news\/stressful-people-make-you-age-faster-study?utm_source=ReadNext)\n- ['Quad God' Ilia Malinin on the 'Invisible Battles' That Cost Him a Medal](https:\/\/www.healthline.com\/health-news\/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext)\n- [QUICK Exercises to Reduce ANXIETY and Ease Digestion Faster\\!](https:\/\/www.healthline.com\/health\/video\/quick-exercises-to-reduce-anxiety-and-ease-digestion-faster?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.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=healthline.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":"Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another.\n\nWhen the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition.\n\n[Anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety) is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom.\n\nManaging chronic or intense anxiety may require professional support, but developing certain coping skills is also essential.\n\nThese tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety.\n\nQuestion your thought patterns\n\nUnhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and [cognitive distortions](https:\/\/www.healthline.com\/health\/cognitive-distortions\/).\n\nOne way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction.\n\nPractice focused, deep breathing\n\nDeep breathing practices [may help](https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/) you manage immediate feelings of anxiety.\n\nTry breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm.\n\nThe [4-7-8 technique](https:\/\/www.healthline.com\/health\/4-7-8-breathing) is another popular breathing pattern for immediate anxiety relief.\n\nUse aromatherapy\n\n[Some research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpubh.2022.853056\/full) suggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice.\n\nMove more and exercise\n\nThe stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance.\n\nStepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management.\n\nLow impact exercises like [brisk walking](https:\/\/www.healthline.com\/health\/benefits-of-walking), [yoga](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety), and [tai chi](https:\/\/www.healthline.com\/health\/tai-chi-benefits) can help you reduce stress and anxiety symptoms. Even a little bit of physical activity can [boost your mood](https:\/\/www.cdc.gov\/physical-activity\/features\/10-reasons-to-get-moving.html) and calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds.\n\nUse grounding techniques\n\nSimilar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor.\n\nThe [333 rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety) is an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next.\n\nIf you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle.\n\nA mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own.\n\nIdentify and learn to manage specific triggers\n\nSome triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause.\n\nCommon anxiety triggers may include:\n\n- work deadlines or changes\n- relationship conflict\n- withdrawal from substances or certain medications\n- side effects of some medications\n- association with a past adverse experience\n- past trauma that led to [hypervigilance](https:\/\/www.healthline.com\/health\/hypervigilance)\n- [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain) and other health symptoms\n- [caffeine intake](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n- [tobacco use](https:\/\/www.healthline.com\/health\/smoking\/smoking-effects-on-brain)\n\nTriggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety.\n\nLearn more about medications\n\nIf you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief.\n\nOn the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help.\n\nThe most common anxiety medications [include](https:\/\/adaa.org\/find-help\/treatment-help\/medication-options):\n\n- [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.healthline.com\/health\/depression\/selective-serotonin-reuptake-inhibitors-ssris)\n- [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https:\/\/www.healthline.com\/health\/depression\/serotonin-norepinephrine-reuptake-inhibitors-snris)\n- [benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines)\n- [tricyclic antidepressants](https:\/\/www.healthline.com\/health\/depression\/tricyclic-antidepressants-tcas)\n\nPractice daily meditation\n\nBuilding a daily mindful meditation practice [may help](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5679245\/) train your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors.\n\nIf sitting still and concentrating is difficult, you can try [walking meditation](https:\/\/www.healthline.com\/health\/walking-meditation) or yoga. [Guided imagery](https:\/\/www.healthline.com\/health\/guided-imagery) may also help you manage anxiety.\n\nKeep a journal\n\nWriting down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people.\n\nJournaling can also have long-term benefits. A small [2018 study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/) suggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress.\n\nTry to socialize more\n\nAlthough everyone is different, and some people experience [social anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia), spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms.\n\nSocialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a [sense of loneliness](https:\/\/www.healthline.com\/health\/loneliness-and-depression).\n\n[Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213777\/) has shown that social connectedness can help you become more resilient to stress in the long run.\n\nStay active\n\nPhysical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health.\n\n[Studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6048763\/) show that exercise, in particular, can have a lasting positive impact on managing anxiety.\n\nAnxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time.\n\nIf you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life.","meta_canonical":null}

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Meta Description	Identifying your triggers can take some time and self-reflection. In the meantime, here are 11 strategies you can try to help calm or quiet your anxiety from taking over.
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Boilerpipe Text	Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another. When the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition. Anxiety disorder is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom. Managing chronic or intense anxiety may require professional support, but developing certain coping skills is also essential. These tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety. Question your thought patterns Unhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and cognitive distortions . One way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction. Practice focused, deep breathing Deep breathing practices may help you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm. The 4-7-8 technique is another popular breathing pattern for immediate anxiety relief. Use aromatherapy Some research suggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice. Move more and exercise The stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance. Stepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management. Low impact exercises like brisk walking , yoga , and tai chi can help you reduce stress and anxiety symptoms. Even a little bit of physical activity can boost your mood and calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds. Use grounding techniques Similar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor. The 333 rule is an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next. If you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle. A mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own. Identify and learn to manage specific triggers Some triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause. Common anxiety triggers may include: work deadlines or changes relationship conflict withdrawal from substances or certain medications side effects of some medications association with a past adverse experience past trauma that led to hypervigilance chronic pain and other health symptoms caffeine intake tobacco use Triggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety. Learn more about medications If you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief. On the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help. The most common anxiety medications include : selective serotonin reuptake inhibitors (SSRIs) serotonin-norepinephrine reuptake inhibitors (SNRIs) benzodiazepines tricyclic antidepressants Practice daily meditation Building a daily mindful meditation practice may help train your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors. If sitting still and concentrating is difficult, you can try walking meditation or yoga. Guided imagery may also help you manage anxiety. Keep a journal Writing down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people. Journaling can also have long-term benefits. A small 2018 study suggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress. Try to socialize more Although everyone is different, and some people experience social anxiety , spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms. Socialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a sense of loneliness . Research has shown that social connectedness can help you become more resilient to stress in the long run. Stay active Physical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health. Studies show that exercise, in particular, can have a lasting positive impact on managing anxiety. Anxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time. If you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life.
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Subscribe [Anxiety and Depression](https://www.healthline.com/anxiety-and-depression) - [Anxiety Treatment](https://www.healthline.com/anxiety-and-depression/anxiety-treatment) - [Depression Treatment](https://www.healthline.com/anxiety-and-depression/depression-treatment) - [Crisis Support](https://www.healthline.com/anxiety-and-depression/crisis-support) - [Navigating Therapy](https://www.healthline.com/anxiety-and-depression/therapy) - [Symptoms](https://www.healthline.com/anxiety-and-depression/symptom-management) - [Better Sleep](https://www.healthline.com/anxiety-and-depression/sleep-resources) - [Nutrition & Supplements](https://www.healthline.com/anxiety-and-depression/nutrition-supplements) - [Relationships](https://www.healthline.com/anxiety-and-depression/relationships) - [Emotional Well-Being](https://www.healthline.com/anxiety-and-depression/emotional-well-being) - [Physical Activity & Exercises](https://www.healthline.com/anxiety-and-depression/physical-activity-exercises) - [Resources for Doctors' Visits](https://www.healthline.com/anxiety-and-depression/doctor-guide) - [Comorbidities](https://www.healthline.com/anxiety-and-depression/comorbidities) Explore more in - Causes & Risk Factors - Complications - Diagnosis - Diet - Home Remedies - Management - Prognosis - Related Conditions - Symptoms - Treatment - Types Anxiety #### Related Hubs [![Mental Well-Being](https://media.post.rvohealth.io/wp-content/uploads/2025/04/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https://www.healthline.com/mental-health) [![Anxiety Treatment and Management](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https://www.healthline.com/mental-health/anxiety) #### Related Topics - ### Causes & Risk Factors Causes & Risk Factors #### Related Articles - [Causes & Risk Factors](https://www.healthline.com/health/anxiety-causes) - 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[Breathing into a Paper Bag](https://www.healthline.com/health/anxiety/breathing-into-a-paper-bag) - [Cold Shower](https://www.healthline.com/health/anxiety/cold-shower-for-anxiety) - [Best Essential Oils](https://www.healthline.com/health/anxiety/essential-oils-for-anxiety) - [Melatonin](https://www.healthline.com/health/anxiety/melatonin-for-anxiety) - [Best CBD for Anxiety](https://www.healthline.com/health/best-cbd-oil-for-anxiety) - [Anxiety Relief Products](https://www.healthline.com/health/best-products-to-fight-stress-and-anxiety) - [Calming Tips](https://www.healthline.com/health/how-to-calm-anxiety) - [Natural Products](https://www.healthline.com/health/natural-anti-anxiety) - [Pressure Points](https://www.healthline.com/health/pressure-points-for-anxiety) - [Jacobson's Relaxation Technique](https://www.healthline.com/health/what-is-jacobson-relaxation-technique) - [Weighted Blankets](https://www.healthline.com/health/anxiety/do-weighted-blankets-work) - [Psilocybin Mushrooms](https://www.healthline.com/health/anxiety/mushrooms-for-anxiety) - [Best Fidget Toys](https://www.healthline.com/health/fidget-toys-for-anxiety) - ### Management Management #### Related Articles - [Management](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety) - [Bowel Movements](https://www.healthline.com/health/mental-health/is-anxiety-making-you-poop-heres-how-to-soothe) - [Tips for Social Anxiety](https://www.healthline.com/health/anxiety/how-to-get-over-social-anxiety) - [Yoga Poses](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [Breating Exercises](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [Lifestyle Tips](https://www.healthline.com/health/natural-ways-to-reduce-anxiety) - [Books](https://www.healthline.com/health/anxiety/best-anxiety-books) - [Podcasts](https://www.healthline.com/health/anxiety/podcasts-for-anxiety) - [Mobile Apps](https://www.healthline.com/health/anxiety/top-iphone-android-apps) - [Grounding Techniques](https://www.healthline.com/health/grounding-techniques) - [Stop a Panic Attack](https://www.healthline.com/health/how-to-stop-a-panic-attack) - [Overthinking](https://www.healthline.com/health/how-to-stop-overthinking) - [Marijuana](https://www.healthline.com/health/marijuana-and-anxiety) - [Pre-Menstruation](https://www.healthline.com/health/anxiety-before-period) - [Tips to Stop Worrying](https://www.healthline.com/health/anxiety/catastrophizing) - [Acupuncture](https://www.healthline.com/health/acupuncture-for-anxiety) - [Anxiety at Night](https://www.healthline.com/health/anxiety/anxiety-at-night) - [Separation from Partner](https://www.healthline.com/health/anxiety/separation-anxiety-from-boyfriend) - [Post-Breakup](https://www.healthline.com/health/mental-health/anxiety-after-breakup) - ### Prognosis Prognosis #### Related Articles - [Outlook](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away) - ### Related Conditions Related Conditions #### Related Articles - [Nervous Breakdown](https://www.healthline.com/health/mental-health/nervous-breakdown) - [ADHD](https://www.healthline.com/health/adhd-and-anxiety) - [Insomnia](https://www.healthline.com/health/anxiety-insomnia) - [Social Anxiety and Introversion](https://www.healthline.com/health/anxiety/introvert-vs-social-anxiety) - [Social Anxiety and Autism](https://www.healthline.com/health/autism/social-anxiety-vs-autism) - [GERD](https://www.healthline.com/health/gerd-and-anxiety) - [Depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) - [Stress](https://www.healthline.com/health/stress-and-anxiety) - [Vs. Paranoia](https://www.healthline.com/health/paranoia-vs-anxiety) - [Panic Attack vs. Anxiety Attack](https://www.healthline.com/health/panic-attack-vs-anxiety-attack) - ### Symptoms Symptoms #### Related Articles - [Symptoms](https://www.healthline.com/health/anxiety-disorder-symptoms) - [Numb and Tingly](https://www.healthline.com/health/anxiety-numbness) - [Sore Throat](https://www.healthline.com/health/anxiety-sore-throat) - [Itching](https://www.healthline.com/health/anxiety/anxiety-and-itching) - [Sweating](https://www.healthline.com/health/diagnosing-hyperhidrosis/depression-and-anxiety) - [Dry Mouth](https://www.healthline.com/health/dry-mouth-anxiety) - [Loss of Appetite](https://www.healthline.com/health/mental-health/anxiety-lose-appetite) - [Headaches](https://www.healthline.com/health/headache/anxiety-headaches) - [Shaking](https://www.healthline.com/health/anxiety-shaking) - [Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain) - [Nausea](https://www.healthline.com/health/anxiety/anxiety-nausea) - [Heart Palpitations](https://www.healthline.com/health/anxiety/can-anxiety-cause-heart-palpitations) - [Tiredness](https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired) - [Effects on the Body](https://www.healthline.com/health/anxiety/effects-on-body) - [Brain Fog](https://www.healthline.com/health/brain-fog-anxiety) - [Depersonalization](https://www.healthline.com/health/mental-health/coping-with-depersonalization) - [Physical Symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety) - ### Treatment Treatment #### Related Hub [![Therapy](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https://www.healthline.com/mental-health/treatment) #### Related Articles - [Types of Doctors](https://www.healthline.com/health/anxiety-doctors) - [Medications](https://www.healthline.com/health/anxiety-drugs) - [Benadryl](https://www.healthline.com/health/anxiety/benadryl-for-anxiety) - [Ketamine Therapy](https://www.healthline.com/health/anxiety/ketamine-for-anxiety) - [Promethazine](https://www.healthline.com/health/anxiety/promethazine-for-anxiety) - [Prozac](https://www.healthline.com/health/anxiety/prozac-for-anxiety) - [Cognitive Behavioral Therapy (CBT)](https://www.healthline.com/health/anxiety/social-anxiety-disorder-cognitive-behavioral-therapy) - [Social Anxiety Treatment](https://www.healthline.com/health/anxiety/social-anxiety-treatment) - [Beta-Blockers](https://www.healthline.com/health/beta-blockers-for-anxiety) - [Trazodone](https://www.healthline.com/health/mental-health/trazodone-for-anxiety) - [How to Find a Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Find Mental Health Services](https://www.healthline.com/health/mental-health/mental-health-services) - [Online Psychiatrist Platforms](https://www.healthline.com/health/mental-health/online-psychiatrist) - [Low Cost and Free Online Therapy](https://www.healthline.com/health/mental-health/online-therapist-for-free) - [Online Therapy with Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Talk Therapy](https://www.healthline.com/health/mental-health/talk-therapy) - [Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Affordable Online Therapy](https://www.healthline.com/health/therapy-for-every-budget) - ### Types Types #### Related Articles - [Generalized Anxiety](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [Social Anxiety](https://www.healthline.com/health/anxiety/social-phobia) - [Anticipatory Anxiety](https://www.healthline.com/health/anticipatory-anxiety) - [Money Anxiety](https://www.healthline.com/health/anxiety/money-anxiety) - [Subconscious Anxiety](https://www.healthline.com/health/anxiety/subconscious-anxiety) - [Travel Anxiety](https://www.healthline.com/health/anxiety/travel-anxiety) - [Workplace Anxiety](https://www.healthline.com/health/anxiety/workplace-anxiety) - [Food Anxiety](https://www.healthline.com/health/eating-disorders/anxiety-about-food) - [Gym Anxiety](https://www.healthline.com/health/fitness/gym-anxiety) - [Hypochondria](https://www.healthline.com/health/health-anxiety) - [Time Anxiety](https://www.healthline.com/health/mental-health/time-anxiety) - [In the Morning](https://www.healthline.com/health/morning-anxiety) - [School Anxiety](https://www.healthline.com/health/school-anxiety) - [Separation Anxiety in Adults](https://www.healthline.com/health/separation-anxiety-in-adults) - [Sports Anxiety](https://www.healthline.com/health/sports-performance-anxiety) # Effective Coping Techniques for Anxiety ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Joslyn Jelinek, LCSW, ACSW, RDDP]() — Written by [Ally Hirschlag]() — [Updated on June 12, 2025]() - [Coping skills](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#coping-skills) - [Long-term coping strategies](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#long-term-coping-strategies) - [Summary](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#summary) ### Key takeaways • Deep breathing practices can help manage immediate feelings of anxiety by slowing your heart rate and bringing calm. The 4-7-8 technique and breathing in for 4 counts and out for 4 counts for 5 minutes total are specific methods recommended. • Physical activity and regular exercise have both immediate and long-term benefits for anxiety management, including improved sleep, balanced appetite, mental clarity, and overall health. Even brief activities like 30-60 seconds of squats, pushups, or jumping jacks can help boost mood and calm the mind. • Journaling can help identify anxiety triggers and record effective coping strategies, with research showing that regular emotion-led journaling may help reduce anxiety, depression, and feelings of distress. Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another. When the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition. [Anxiety disorder](https://www.healthline.com/health/anxiety) is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom. Managing chronic or intense anxiety may require professional support, but developing certain coping skills is also essential. ## [5 techniques for coping with anxiety in the moment]() These tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety. ### Question your thought patterns Unhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and [cognitive distortions](https://www.healthline.com/health/cognitive-distortions/). One way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction. Read more about [how to change negative thinking with cognitive restructuring](https://www.healthline.com/health/cognitive-restructuring). ### Practice focused, deep breathing Deep breathing practices [may help](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm. The [4-7-8 technique](https://www.healthline.com/health/4-7-8-breathing) is another popular breathing pattern for immediate anxiety relief. Discover [eight breathing techniques for anxiety management](https://www.healthline.com/health/breathing-exercises-for-anxiety). ### Use aromatherapy [Some research](https://www.frontiersin.org/articles/10.3389/fpubh.2022.853056/full) suggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice. You can use [essential oil form, incense, or a candle](https://www.healthline.com/health/anxiety/essential-oils-for-anxiety) at your workstation or bedroom. Natural scents like [lavender](https://www.healthline.com/health/anxiety/lavender-for-anxiety), [chamomile](https://www.healthline.com/health/chamomile-oil), and [sandalwood](https://www.healthline.com/health/what-is-sandalwood) can be soothing to the senses and help bring calm quickly. Read about [aromatherapy benefits and uses](https://www.healthline.com/health/what-is-aromatherapy). ### Move more and exercise The stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance. Stepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management. Low impact exercises like [brisk walking](https://www.healthline.com/health/benefits-of-walking), [yoga](https://www.healthline.com/health/anxiety/yoga-for-anxiety), and [tai chi](https://www.healthline.com/health/tai-chi-benefits) can help you reduce stress and anxiety symptoms. Even a little bit of physical activity can [boost your mood](https://www.cdc.gov/physical-activity/features/10-reasons-to-get-moving.html) and calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds. Read more about the [benefits of exercise for your mental health](https://www.healthline.com/health/depression/exercise). ### Use grounding techniques Similar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor. The [333 rule](https://www.healthline.com/health/333-rule-anxiety) is an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next. Read more about [grounding techniques for anxiety management](https://www.healthline.com/health/grounding-techniques). ## [6 strategies for managing anxiety long term]() If you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle. A mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own. ### Identify and learn to manage specific triggers Some triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause. Common anxiety triggers may include: - work deadlines or changes - relationship conflict - withdrawal from substances or certain medications - side effects of some medications - association with a past adverse experience - past trauma that led to [hypervigilance](https://www.healthline.com/health/hypervigilance) - [chronic pain](https://www.healthline.com/health/chronic-pain) and other health symptoms - [caffeine intake](https://www.healthline.com/health/caffeine-and-anxiety) - [tobacco use](https://www.healthline.com/health/smoking/smoking-effects-on-brain) Triggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety. Read more about [anxiety triggers](https://www.healthline.com/health/anxiety/anxiety-triggers). ### Learn more about medications If you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief. On the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help. The most common anxiety medications [include](https://adaa.org/find-help/treatment-help/medication-options): - [selective serotonin reuptake inhibitors (SSRIs)](https://www.healthline.com/health/depression/selective-serotonin-reuptake-inhibitors-ssris) - [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https://www.healthline.com/health/depression/serotonin-norepinephrine-reuptake-inhibitors-snris) - [benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines) - [tricyclic antidepressants](https://www.healthline.com/health/depression/tricyclic-antidepressants-tcas) Learn more about [anxiety medications](https://www.healthline.com/health/anxiety-drugs). ### Practice daily meditation Building a daily mindful meditation practice [may help](https://pmc.ncbi.nlm.nih.gov/articles/PMC5679245/) train your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors. If sitting still and concentrating is difficult, you can try [walking meditation](https://www.healthline.com/health/walking-meditation) or yoga. [Guided imagery](https://www.healthline.com/health/guided-imagery) may also help you manage anxiety. Learn more about [different types of meditation](https://www.healthline.com/health/mental-health/types-of-meditation). ### Keep a journal Writing down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people. Journaling can also have long-term benefits. A small [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/) suggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress. Read about the [benefits of journaling](https://www.healthline.com/health/benefits-of-journaling). ### Try to socialize more Although everyone is different, and some people experience [social anxiety](https://www.healthline.com/health/anxiety/social-phobia), spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms. Socialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a [sense of loneliness](https://www.healthline.com/health/loneliness-and-depression). [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213777/) has shown that social connectedness can help you become more resilient to stress in the long run. Read how [one conversation with friends per day may help your mental health](https://www.healthline.com/health-news/how-one-conversation-with-friends-per-day-can-help-your-mental-health#1). ### Stay active Physical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health. [Studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC6048763/) show that exercise, in particular, can have a lasting positive impact on managing anxiety. Read more about [how to use exercise as a stress reliever](https://www.healthline.com/health/heart-disease/exercise-stress-relief). ## [Summary]() Anxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time. If you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life. [Read this article in Spanish.](https://www.healthline.com/health/es/como-lidiar-con-la-ansiedad) Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - 10 reasons to get moving today! (2024). <https://www.cdc.gov/physical-activity/features/10-reasons-to-get-moving.html> - Anxiety disorders. (2025). <https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml> - 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/> - Breathing exercises for stress. (2022). <https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/> - Hofmann SG, et al. (2017). Mindfulness-based interventions for anxiety and depression. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/> - Li D, et al. (2022). The effects of aromatherapy on anxiety and depression in people with cancer: A systematic review and meta-analysis. <https://www.frontiersin.org/articles/10.3389/fpubh.2022.853056/full> - Medication options. (2024). <https://adaa.org/find-help/treatment-help/medication-options> - Physical activity boosts brain health. (2024). <https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html> - Slavich GM. (2020). Social safety theory: A biologically based evolutionary perspective on life stress, health, and behavior. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213777/> - Smyth JM, et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Joslyn Jelinek, LCSW, ACSW, RDDP]() — Written by [Ally Hirschlag]() — [Updated on June 12, 2025]() ## related stories - [Using CBD Oil for Anxiety: Does It Work?](https://www.healthline.com/health/cbd-for-anxiety?utm_source=ReadNext) - [Fluoxetine for Cats](https://www.healthline.com/health/drugs/fluoxetine-for-cats?utm_source=ReadNext) - [Why That 'Drama Queen' in Your Life Could Make You Age Faster](https://www.healthline.com/health-news/stressful-people-make-you-age-faster-study?utm_source=ReadNext) - ['Quad God' Ilia Malinin on the 'Invisible Battles' That Cost Him a Medal](https://www.healthline.com/health-news/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext) - [QUICK Exercises to Reduce ANXIETY and Ease Digestion Faster\!](https://www.healthline.com/health/video/quick-exercises-to-reduce-anxiety-and-ease-digestion-faster?utm_source=ReadNext) © 2026 Healthline Media LLC. 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Readable Markdown	Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another. When the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition. [Anxiety disorder](https://www.healthline.com/health/anxiety) is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom. Managing chronic or intense anxiety may require professional support, but developing certain coping skills is also essential. These tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety. Question your thought patterns Unhelpful thoughts can take root in your mind and distort your assessment of a situation. This could involve negative self-talk and [cognitive distortions](https://www.healthline.com/health/cognitive-distortions/). One way to manage anxiety as you feel it rising is to challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction. Practice focused, deep breathing Deep breathing practices [may help](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. This type of breathing slows your heart rate, which in turn can help bring calm. The [4-7-8 technique](https://www.healthline.com/health/4-7-8-breathing) is another popular breathing pattern for immediate anxiety relief. Use aromatherapy [Some research](https://www.frontiersin.org/articles/10.3389/fpubh.2022.853056/full) suggests that aromatherapy can help relieve anxiety in some settings. Aromatherapy practitioners and supporters often report benefits of the practice. Move more and exercise The stress response involves a rise in some hormones, such as cortisol. Physical activity offers many benefits, including hormone balance. Stepping out of your thoughts by focusing on physical sensations and your body, even if momentarily, may also help with anxiety management. Low impact exercises like [brisk walking](https://www.healthline.com/health/benefits-of-walking), [yoga](https://www.healthline.com/health/anxiety/yoga-for-anxiety), and [tai chi](https://www.healthline.com/health/tai-chi-benefits) can help you reduce stress and anxiety symptoms. Even a little bit of physical activity can [boost your mood](https://www.cdc.gov/physical-activity/features/10-reasons-to-get-moving.html) and calm your mind. For example, try doing squats, pushups, or jumping jacks for 30 to 60 seconds. Use grounding techniques Similar to physical activity, grounding techniques help you connect with physical sensations, taking your focus away from the stressor. The [333 rule](https://www.healthline.com/health/333-rule-anxiety) is an example of a grounding technique. It involves taking a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least 1 minute on each thing you see, hear, or touch before moving on to the next. If you have anxiety that interferes with your life, consider working with a mental health care professional. They can help identify the root cause of your anxiety and work with you in developing a long-term plan based on your needs and lifestyle. A mental health care professional may also suggest some of these anxiety management strategies, which you can use with them or on your own. Identify and learn to manage specific triggers Some triggers or stressors may be obvious to you, and some may be less so. You may find yourself experiencing anxiety and be unsure about the cause. Common anxiety triggers may include: - work deadlines or changes - relationship conflict - withdrawal from substances or certain medications - side effects of some medications - association with a past adverse experience - past trauma that led to [hypervigilance](https://www.healthline.com/health/hypervigilance) - [chronic pain](https://www.healthline.com/health/chronic-pain) and other health symptoms - [caffeine intake](https://www.healthline.com/health/caffeine-and-anxiety) - [tobacco use](https://www.healthline.com/health/smoking/smoking-effects-on-brain) Triggers are personal and unique. What may cause anxiety for you may not for the next person. That’s why it’s important to learn to identify those situations that may be triggers for your anxiety. Learn more about medications If you take medications, ask the prescribing healthcare professional if anxiety may be a side effect of those. Even if you’ve stopped taking medications, anxiety may result from withdrawal or similar physiological responses. Having this conversation with a doctor may help you identify the root cause of anxiety and the next steps for relief. On the other hand, if you have severe symptoms of anxiety and feel they interfere with work, school, relationships, or life in general, consider asking a healthcare professional if medication can help. The most common anxiety medications [include](https://adaa.org/find-help/treatment-help/medication-options): - [selective serotonin reuptake inhibitors (SSRIs)](https://www.healthline.com/health/depression/selective-serotonin-reuptake-inhibitors-ssris) - [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https://www.healthline.com/health/depression/serotonin-norepinephrine-reuptake-inhibitors-snris) - [benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines) - [tricyclic antidepressants](https://www.healthline.com/health/depression/tricyclic-antidepressants-tcas) Practice daily meditation Building a daily mindful meditation practice [may help](https://pmc.ncbi.nlm.nih.gov/articles/PMC5679245/) train your brain to manage anxious thoughts when they arise. It could also help you prevent anxiety in some situations by reducing the anxiety response to known stressors. If sitting still and concentrating is difficult, you can try [walking meditation](https://www.healthline.com/health/walking-meditation) or yoga. [Guided imagery](https://www.healthline.com/health/guided-imagery) may also help you manage anxiety. Keep a journal Writing down your thoughts and emotions in a journal every day can help you identify triggers and record effective coping strategies. The process of writing down thoughts itself can be calming for some people. Journaling can also have long-term benefits. A small [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/) suggests that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress. Try to socialize more Although everyone is different, and some people experience [social anxiety](https://www.healthline.com/health/anxiety/social-phobia), spending quality time with trusted friends and family may help you prevent and manage anxiety symptoms. Socialization can relieve stress, encourage feelings of laughter and togetherness, and decrease a [sense of loneliness](https://www.healthline.com/health/loneliness-and-depression). [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213777/) has shown that social connectedness can help you become more resilient to stress in the long run. Stay active Physical activity can help you manage anxiety. But its effect is not only immediate; regular activity has an accumulative effect that can have a lasting impact. Benefits include improved sleep, balanced appetite, mental clarity, and overall health. [Studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC6048763/) show that exercise, in particular, can have a lasting positive impact on managing anxiety. Anxiety symptoms can make navigating life more challenging. Several coping techniques can help you manage these symptoms in the moment and also prevent anxiety from getting worse over time. If you have severe anxiety, working with a mental health care professional can help you explore possible causes as well as actionable plans that improve your quality of life.
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