🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 90 (from laksa036)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa090.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.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496","crawl_time":1775635418,"first_indexed_time":1758786595,"http_code":200,"src_unparsed":"com,oakstreethealth!www,\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496 s443","src_root_hash":"2850806954816554890","history_drop_reason":null,"meta_title":"Coping With Anxiety: 8 Ways to Relieve Stress and Anxiety | Oak Street Health","meta_descriptions":["Read about \"Coping With Anxiety: 8 Ways to Relieve Stress and Anxiety\" on the Oak Street Health blog, where you can find information and advice on Primary Care, Wellness and Health Insurance."],"attrs_boilerpipe_text":"Article at a glance\nAnxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life.\nWhen anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques.\nSome of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise.\nHave you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, \n10–20% of older adults\nexperience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try. \nWhat is Anxiety?\nAnxiety\nis a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, \nnavigating Medicare\nand health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one.\nBut when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an \nanxiety disorder\n, a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment.\nSymptoms of Anxiety\nWhen we think of anxiety symptoms, we often think of the mental symptoms, such as:\nRacing mind\nOverwhelming, tense thoughts\nLower self-esteem\nFeelings of dread or fear\nFeeling like the world is speeding up\nBehavioral changes, such as avoiding social situations or activities someone used to enjoy\nHoarding\nCoping in unhealthy ways by increasing use of alcohol or drugs\nConstantly fearing the worst or impending danger\nWhile mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as:\nShallow, difficult breathing\nMuscle tension\nRacing or irregular heartbeat\nDifficulty sleeping or insomnia\nUpset stomach\nNausea\nIncreased sweating\nHigh blood pressure\nIf left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including \nheart disease\n, \nirritable bowel syndrome\n(IBS), and autoimmune conditions like \narthritis\n.\nCommon Causes of Anxiety Disorders\nWhile the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack:\nAn imbalance of certain chemicals in the brain, including\nthe\n\n“\nhappiness hormones” serotonin\nand dopamine\nTraumatic events, especially in childhood\nFamily history of mental health conditions\nAn inability to manage stress\nLife events, such as a stark change in finances or \na cancer diagnosis\nSocial isolation\nPoor sleep\nSedentary lifestyle\nHistory of substance abuse\nSleep disturbances\nAs we age, the triggers of our anxiety change. A\n 2024 study\nidentified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help.\n8 Ways to Relieve Anxiety\nNo matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether:\n1: Seek Professional Help\nTo ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan.\nProfessional help is one of the most proven ways to overcome anxiety. Those who seek professional help report\n a 20% reduction in anxiety disorder symptoms\nand a 23% increase in overall quality of life. \nTo find a therapist in your area, visit:\nGood Therapy\nThe Recovery Village\nPsychology Today\nTalkspace\n2: MIND Diet\nPoor nutrition can make anxiety worse. As a result, organizations like the\n American Psychiatric Association\nand many healthcare providers recommend tailoring\n what you eat\nto support overall mental health. \nWhile many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were\n 97% less likely\nto develop an anxiety disorder than those who didn’t. Plus, this diet reduces the\n risk of cognitive issues\n, like \nAlzheimer’s\nand other forms of \ndementia\n.\nThe \nMIND diet\nis a mix of the \nMediterranean\nand \nDASH diets\n. The most important foods for this diet include:\nBerries\nLeafy greens\nFish and lean meat\nNuts\nOlive oil\nBeans\nThe MIND diet recommends avoiding or limiting:\nRed meat\nProcessed foods\nDesserts\nPastries\nButter and margarine\nDairy products, like cheese and ice cream\nControlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety.\n3: Meditation\nMeditation has many\n mental health benefits\n, including: \nDecreasing symptoms of anxiety and \ndepression\nIncreasing connectedness (feeling \nless lonely\n)\nDeveloping coping skills to deal with difficult life phases or bad news \nTo meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive.\nHowever, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include:\nThis\n five minute meditation\nfor anxiety\nThis\n 10 minute meditation\nto reduce stress\nThis\n 15 minute meditation\nfor anxiety and depression\nThere are also various apps and sites to help guide you through meditation such as:\nInsight Timer\nCalm \nHeadspace\n4: Gentle Movement \nAnother positive way to cope with anxiety is to \nincorporate exercise\ninto your week. Regular physical activity helps\n manage mental health symptoms\n. The\n CDC outlines\nthat the immediate effects of physical activity include less anxiety and improved sleep quality.\nIf new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good\n health goal\ncould be to try out different exercise types, find one or two you like, and make time to do them weekly. \n5: Open Up to Others\nSocial isolation can make mental health symptoms worse. As a result, many find it useful to\n open up to others\n, whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation.\nThe\n National Alliance on Mental Illness\ncan help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety.\n6: Breathwork\nDeep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of\n techniques and exercises\ncan be useful at helping individuals control their breath. However,\n one study\nfound that\n breathing techniques\nthat reduced anxiety the most shared some common traits, such as:\nLasting five minutes or longer\nFocusing on slow breathing, not fast breathing\nBeing guided by a breathwork facilitator \nThe study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include:\nBelly breathing\nBox breathing\n4–7‑8 breathing\n7: Focus on Sleep\nA good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in\n 16,669 participants\nand found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders.\nSome ways\nto facilitate\n better sleep\ninclude:\nGoing to sleep and waking up at the same time each day, even on weekends\nSleeping in a quiet, cool room\nAvoiding caffeine in the evening\nEating lighter meals right before bed\nExercising regularly\nAvoiding electronics for 30 minutes or longer before bed\n8: Essential Oils\nCertain\n essential oils\ncan help relieve symptoms of anxiety, including:\nLavender\nJasmine\nBergamot\nClary sage\nPeppermint\nChamomile\nRose\nOrange\nLemon\nFrankincense\nWhile many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes.\nWhen to Seek Out Help\nWhenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life. \nFinding the Right Provider\nWhen looking for the right provider, there are a few things to keep in mind:\nIf that provider specializes in managing anxiety disorders\nIf they have experience treating patients of a similar age or in a similar life phase\nThe provider’s availability\nIf they are an in-network provider for someone’s insurance \nMany people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider. \nEven more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety.\nAnxiety Treatment and Insurance Coverage\nMany private insurance and \nMedicaid plans\ncover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered.\nHowever, Medicare expanded \nmental health coverage in 2025\n, meaning more services are covered under their Original and Advantage plans than ever before. \nMental health services \ncovered by Medicare\ninclude:\nPartial or full hospitalization for mental health \nAn annual mental health screening by a primary care provider\nIndividual and group therapy and counseling with in-network providers\nMental health treatment devices approved by the Food and Drug Administration (FDA)\nFamily counseling when deemed medically necessary\nPsychiatric evaluation and medication management\nPrescription drugs that aren’t self-administered, such as injections\nIntensive outpatient programs\nSubstance abuse treatment \nIf someone elects a \nMedicare Part D plan\nor has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered. \nAdditional Resources\nWhen dealing with stress, anxiety, \ndepression\n, or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and\/or your friends, family members, and other loved ones, such as:\nNational Alliance on Mental Health (NAMI)\nSubstance Abuse and Mental Health Services Administration (SAMHSA)\n988 Lifeline\nFor immediate assistance, call, text, or visit:\n1–800–662-HELP (4357)\n1–800–273‑8255 (TALK)\nSuicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889\nThe Samaritans: (877) 870‑4673 (HOPE)\nText HOME to 741741\n988 Lifeline Chat\nFAQ\nHow do I overcome anxiety?\nOvercoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep.\nWhat are five ways to overcome anxiety?\nFive of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health.\nDoes anxiety ever go away?\nAnxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.","attrs_markdown":"[Skip to content](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#site-main)\n\nChange language. Current:  English\n\n- English\n- [Español](https:\/\/www.oakstreethealth.com\/es)\n\nChange location. 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[Blog](https:\/\/www.oakstreethealth.com\/blog \"Go to the Blog page\")\n2. [Mental Wellness](https:\/\/www.oakstreethealth.com\/blog\/mental-wellness \"Go to the Mental Wellness page\")\n\nPublished Sep 24, 2025\n# Coping With Anxiety: 8 Ways to Relieve Stress and Anxiety\n![ Angela Myers](https:\/\/osh.imgix.net\/production\/portraits\/angela-myers.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4a7a62ef1e99cd10ee5ac0cbc84a3f9c)\n\n![ Angela Myers](https:\/\/osh.imgix.net\/production\/portraits\/angela-myers.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4a7a62ef1e99cd10ee5ac0cbc84a3f9c)\n\n![ Dr. Shamard Charles, MD-MPH](https:\/\/osh.imgix.net\/production\/portraits\/shamard-charles.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4aa191a9899ea0f4c40c7a33ff94b3f9)\n\n![ Dr. Shamard Charles, MD-MPH](https:\/\/osh.imgix.net\/production\/portraits\/shamard-charles.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4aa191a9899ea0f4c40c7a33ff94b3f9)\n\nWritten by   [Angela Myers](https:\/\/www.oakstreethealth.com\/authors\/angela-myers)\n\nReviewed by   [Dr. Shamard Charles, MD-MPH](https:\/\/www.oakstreethealth.com\/authors\/shamard-charles)\n\n## In this article\n- [What is Anxiety?](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#what-is-anxiety)\n- [8 Ways to Relieve Anxiety](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#8-ways-to-relieve-anxiety)\n- [When to Seek Out Help](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#when-to-seek-out-help)\n- [Additional Resources](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#additional-resources)\n- [FAQ](https:\/\/www.oakstreethealth.com\/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#faq)\n\n## Article at a glance\n- Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life.\n- When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques.\n- Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise.\n\n![Man and Woman Sitting on Blue Yoga Mat](https:\/\/osh.imgix.net\/production\/heros\/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4)\n\n![Man and Woman Sitting on Blue Yoga Mat](https:\/\/osh.imgix.net\/production\/heros\/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4)\n\nHave you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, [10–20% of older adults](https:\/\/aagponline.org\/patient-article\/anxiety-and-older-adults-overcoming-worry-and-fear\/) experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try.\n\n## What is Anxiety?\n[Anxiety](https:\/\/www.fda.gov\/consumers\/womens-health-topics\/women-and-anxiety) is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, [navigating Medicare](https:\/\/www.oakstreethealth.com\/what-is-medicare-navigating-costs-eligibility-more-948294) and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one.\n\nBut when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an [anxiety disorder](https:\/\/medlineplus.gov\/anxiety.html), a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment.\n\n### Symptoms of Anxiety\nWhen we think of anxiety symptoms, we often think of the mental symptoms, such as:\n\n- Racing mind\n- Overwhelming, tense thoughts\n- Lower self-esteem\n- Feelings of dread or fear\n- Feeling like the world is speeding up\n- Behavioral changes, such as avoiding social situations or activities someone used to enjoy\n- Hoarding\n- Coping in unhealthy ways by increasing use of alcohol or drugs\n- Constantly fearing the worst or impending danger\n\nWhile mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as:\n\n- Shallow, difficult breathing\n- Muscle tension\n- Racing or irregular heartbeat\n- Difficulty sleeping or insomnia\n- Upset stomach\n- Nausea\n- Increased sweating\n- High blood pressure\n\nIf left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including [heart disease](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7809320\/), [irritable bowel syndrome](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10237074\/) (IBS), and autoimmune conditions like [arthritis](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7483642\/).\n\n### Common Causes of Anxiety Disorders\nWhile the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack:\n\n- An imbalance of certain chemicals in the brain, including [the “happiness hormones” serotonin](https:\/\/www.oakstreethealth.com\/what-is-serotonin-roles-effects-and-how-to-balance-it-2254319#causes-of-low-serotonin-levels) and dopamine\n- Traumatic events, especially in childhood\n- Family history of mental health conditions\n- An inability to manage stress\n- Life events, such as a stark change in finances or [a cancer diagnosis](https:\/\/www.oakstreethealth.com\/9-tips-for-coping-with-cancer-diagnosis-1543495)\n- Social isolation\n- Poor sleep\n- Sedentary lifestyle\n- History of substance abuse\n- Sleep disturbances\n\nAs we age, the triggers of our anxiety change. A [2024 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11654959\/) identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help.\n\n![Older man outside in plaid shirt]()\n\n![Older man outside in plaid shirt](https:\/\/osh.imgix.net\/production\/heros\/BM-portratit-1181252810-mc.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=864892d3ca42f5ffbc71ed76dadf36dd)\n## 8 Ways to Relieve Anxiety\nNo matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether:\n\n### 1: Seek Professional Help\nTo ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan.\n\nProfessional help is one of the most proven ways to overcome anxiety. Those who seek professional help report [a 20% reduction in anxiety disorder symptoms](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10041188\/) and a 23% increase in overall quality of life.\n\nTo find a therapist in your area, visit:\n\n- [Good Therapy](https:\/\/www.goodtherapy.org\/)\n- [The Recovery Village](https:\/\/www.therecoveryvillage.com\/)\n- [Psychology Today](https:\/\/www.psychologytoday.com\/us\/therapists\/ma\/boston?gad_source=1&gad_campaignid=2045395334&gbraid=0AAAAAD_gfuzr-CBlNFJToKHS24sxRMQC4&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66VSq7IWR6kAh-dG3PvWnhtReABfLxVpaTJDUIJX4odCSv30ZtpCneEaArvtEALw_wcB)\n- [Talkspace](https:\/\/www.talkspace.com\/)\n### 2: MIND Diet\nPoor nutrition can make anxiety worse. As a result, organizations like the [American Psychiatric Association](https:\/\/www.psychiatry.org\/news-room\/apa-blogs\/how-nutrition-impacts-mental-health) and many healthcare providers recommend tailoring [what you eat](https:\/\/www.oakstreethealth.com\/6-ways-nutrition-benefits-mental-health-2253263) to support overall mental health.\n\nWhile many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were [97% less likely](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10170723\/) to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the [risk of cognitive issues](https:\/\/www.nia.nih.gov\/health\/alzheimers-and-dementia\/what-do-we-know-about-diet-and-prevention-alzheimers-disease), like [Alzheimer’s](https:\/\/www.oakstreethealth.com\/alzheimers-disease-signs-and-symptoms-598306) and other forms of [dementia](https:\/\/www.oakstreethealth.com\/stages-of-dementia-everything-you-need-to-know-1151314).\n\nThe [MIND diet](https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/the-mind-diet) is a mix of the [Mediterranean](https:\/\/www.oakstreethealth.com\/discovering-mediterranean-diet-benefits-top-5-tips-for-starting-a-mediterranean-diet-1512037) and [DASH diets](https:\/\/www.oakstreethealth.com\/how-to-eat-a-heart-healthy-diet-1129524). The most important foods for this diet include:\n\n- Berries\n- Leafy greens\n- Fish and lean meat\n- Nuts\n- Olive oil\n- Beans\n\nThe MIND diet recommends avoiding or limiting:\n\n- Red meat\n- Processed foods\n- Desserts\n- Pastries\n- Butter and margarine\n- Dairy products, like cheese and ice cream\n\nControlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety.\n\n### 3: Meditation\nMeditation has many [mental health benefits](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/), including:\n\n- Decreasing symptoms of anxiety and [depression](https:\/\/www.oakstreethealth.com\/depression-in-older-adults-what-you-need-to-know-1021741)\n- Increasing connectedness (feeling [less lonely](https:\/\/www.oakstreethealth.com\/loneliness-in-older-adults-ideas-for-coping-with-loneliness-1041542))\n- Developing coping skills to deal with difficult life phases or bad news\n\nTo meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive.\n\nHowever, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include:\n\n- This [five minute meditation](https:\/\/www.youtube.com\/watch?v=p7Rfz3M0hIo) for anxiety\n- This [10 minute meditation](https:\/\/www.youtube.com\/watch?v=tuPW7oOudVc) to reduce stress\n- This [15 minute meditation](https:\/\/www.youtube.com\/watch?v=6wl4j4gd2WI) for anxiety and depression\n\nThere are also various apps and sites to help guide you through meditation such as:\n\n- [Insight Timer](https:\/\/insighttimer.com\/)\n- [Calm](https:\/\/www.calm.com\/ua-homepage?pid=googleadwords_int&af_channel=googlesem&af_c_id=14668023573&af_adset_id=129858268760&af_ad_id=719909067293&af_siteid=g&af_sub_siteid=&af_keyword=kwd-100623440&af_sub3=c&af_sub4=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB&utm_medium=paid&utm_source=googlesem&utm_campaign=14668023573&utm_content=ua-homepage&utm_term=kwd-100623440&gad_source=1&gad_campaignid=14668023573&gbraid=0AAAAAC6g0qcbLYvQ1FH54GekzFHLLPQId&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB)\n- [Headspace](https:\/\/www.headspace.com\/?gad_source=1&gad_campaignid=1919439341&gbraid=0AAAAADLlnJ3gq6aOmUbUUDSzaRgSxaqgW&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66V0JDMGLeNgapfarnpMbko3FdXF7dmi8EwkUhw9jgh8pmxbn2GGUboaAhz-EALw_wcB)\n### 4: Gentle Movement\nAnother positive way to cope with anxiety is to [incorporate exercise](https:\/\/www.oakstreethealth.com\/importance-of-physical-activity-benefits-advice-and-more-543590) into your week. Regular physical activity helps [manage mental health symptoms](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/). The [CDC outlines](https:\/\/www.cdc.gov\/physical-activity-basics\/health-benefits\/older-adults.html) that the immediate effects of physical activity include less anxiety and improved sleep quality.\n\nIf new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good [health goal](https:\/\/www.oakstreethealth.com\/5-ways-to-set-better-health-goals-in-2024-1601021) could be to try out different exercise types, find one or two you like, and make time to do them weekly.\n\n### 5: Open Up to Others\nSocial isolation can make mental health symptoms worse. As a result, many find it useful to [open up to others](https:\/\/www.oakstreethealth.com\/talking-about-mental-health-9-tips-for-older-adults-1458900), whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation.\n\nThe [National Alliance on Mental Illness](https:\/\/www.nami.org\/Support-Education\/Support-Groups\/) can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety.\n\n![graphic of 4-7-8 anxiety breathing technique]()\n\n![graphic of 4-7-8 anxiety breathing technique](https:\/\/osh.imgix.net\/production\/graphics\/Q2_4-7-8-Breathing_Technique_01.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=c965f714726e9f9f3a286d5f5c3f9c3d)\n\n### 6: Breathwork\nDeep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of [techniques and exercises](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9954474\/) can be useful at helping individuals control their breath. However, [one study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10741869\/) found that [breathing techniques](https:\/\/www.oakstreethealth.com\/breathing-techniques-for-anxiety-1456266) that reduced anxiety the most shared some common traits, such as:\n\n- Lasting five minutes or longer\n- Focusing on slow breathing, not fast breathing\n- Being guided by a breathwork facilitator\n\nThe study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include:\n\n- [Belly breathing](https:\/\/www.youtube.com\/watch?v=7Ep5mKuRmAA)\n- [Box breathing](https:\/\/www.youtube.com\/watch?v=tEmt1Znux58)\n- [4–7‑8 breathing](https:\/\/www.youtube.com\/watch?v=akqgL9bW6a0)\n### 7: Focus on Sleep\nA good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in [16,669 participants](https:\/\/pubmed.ncbi.nlm.nih.gov\/38924831\/) and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders.\n\n[Some ways](https:\/\/www.cdc.gov\/sleep\/about\/index.html#cdc_behavioral_basics_steps-what-to-do) to facilitate [better sleep](https:\/\/www.oakstreethealth.com\/tips-for-better-sleep-714325) include:\n\n- Going to sleep and waking up at the same time each day, even on weekends\n- Sleeping in a quiet, cool room\n- Avoiding caffeine in the evening\n- Eating lighter meals right before bed\n- Exercising regularly\n- Avoiding electronics for 30 minutes or longer before bed\n### 8: Essential Oils\nCertain [essential oils](https:\/\/www.oakstreethealth.com\/10-essential-oils-for-stress-1777753) can help relieve symptoms of anxiety, including:\n\n- Lavender\n- Jasmine\n- Bergamot\n- Clary sage\n- Peppermint\n- Chamomile\n- Rose\n- Orange\n- Lemon\n- Frankincense\n\nWhile many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes.\n\n![dropping essential oils on arm for relief]()\n\n![dropping essential oils on arm for relief](https:\/\/osh.imgix.net\/production\/heros\/chelsea-shapouri-r40EYKVyutI-unsplash.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=e1beef99eb3b5c24bbdb670cb3bd8081)\n## When to Seek Out Help\nWhenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life.\n\n### Finding the Right Provider\nWhen looking for the right provider, there are a few things to keep in mind:\n\n- If that provider specializes in managing anxiety disorders\n- If they have experience treating patients of a similar age or in a similar life phase\n- The provider’s availability\n- If they are an in-network provider for someone’s insurance\n\nMany people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider.\n\nEven more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety.\n\n### Anxiety Treatment and Insurance Coverage\nMany private insurance and [Medicaid plans](https:\/\/www.oakstreethealth.com\/medicare-vs-medicaid-whats-the-difference-939170) cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered.\n\nHowever, Medicare expanded [mental health coverage in 2025](https:\/\/www.oakstreethealth.com\/2025-medicare-changes-beneficiaries-should-know-2244328#8-changes-to-medicare-in-2025), meaning more services are covered under their Original and Advantage plans than ever before.\n\nMental health services [covered by Medicare](https:\/\/www.medicare.gov\/coverage\/mental-health-care-outpatient) include:\n\n- Partial or full hospitalization for mental health\n- An annual mental health screening by a primary care provider\n- Individual and group therapy and counseling with in-network providers\n- Mental health treatment devices approved by the Food and Drug Administration (FDA)\n- Family counseling when deemed medically necessary\n- Psychiatric evaluation and medication management\n- Prescription drugs that aren’t self-administered, such as injections\n- Intensive outpatient programs\n- Substance abuse treatment\n\nIf someone elects a [Medicare Part D plan](https:\/\/www.oakstreethealth.com\/breaking-it-down-what-is-medicare-part-d-949056) or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered.\n## Additional Resources\nWhen dealing with stress, anxiety, [depression](https:\/\/www.oakstreethealth.com\/depression-in-older-adults-what-you-need-to-know-1021741), or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and\/or your friends, family members, and other loved ones, such as:\n\n- [National Alliance on Mental Health (NAMI)](https:\/\/www.nami.org\/home)\n- [Substance Abuse and Mental Health Services Administration (SAMHSA)](https:\/\/www.samhsa.gov\/find-help\/national-helpline)\n- [988 Lifeline](https:\/\/988lifeline.org\/)\n\nFor immediate assistance, call, text, or visit:\n\n- [1–800–662-HELP (4357)](https:\/\/www.samhsa.gov\/find-help\/national-helpline)\n- [1–800–273‑8255 (TALK)](https:\/\/988lifeline.org\/)\n- Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889\n- The Samaritans: (877) 870‑4673 (HOPE)\n- [Text HOME to 741741](https:\/\/www.crisistextline.org\/)\n- [988 Lifeline Chat](https:\/\/988lifeline.org\/chat\/)\n## FAQ\n### How do I overcome anxiety?\nOvercoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep.\n\n### What are five ways to overcome anxiety?\nFive of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health.\n\n### Does anxiety ever go away?\nAnxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.\n\n- <https:\/\/aagponline.org\/patient-article\/anxiety-and-older-adults-overcoming-worry-and-fear\/>\n- <https:\/\/www.fda.gov\/consumers\/womens-health-topics\/women-and-anxiety>\n- <https:\/\/medlineplus.gov\/anxiety.html>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7809320\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10237074\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7483642\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11654959\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10041188\/>\n- <https:\/\/www.psychiatry.org\/news-room\/apa-blogs\/how-nutrition-impacts-mental-health>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10170723\/>\n- <https:\/\/www.nia.nih.gov\/health\/alzheimers-and-dementia\/what-do-we-know-about-diet-and-prevention-alzheimers-disease>\n- <https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/the-mind-diet>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/>\n- <https:\/\/www.cdc.gov\/physical-activity-basics\/health-benefits\/older-adults.html>\n- <https:\/\/www.nami.org\/Support-Education\/Support-Groups\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9954474\/>\n- <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10741869\/>\n- <https:\/\/pubmed.ncbi.nlm.nih.gov\/38924831\/>\n- <https:\/\/www.cdc.gov\/sleep\/about\/index.html#cdc_behavioral_basics_steps-what-to-do>\n- <https:\/\/www.medicare.gov\/coverage\/mental-health-care-outpatient>\n\n## Health insights for older adults delivered straight to your inbox.\n## Share this page\nCopy Link\n\n- [Share on Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496)\n- [Share on LinkedIn](https:\/\/linkedin.com\/shareArticle?url=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496)\n- [Share on X](https:\/\/x.com\/share?url=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496)\n\n## Related articles\n[View all articles](https:\/\/www.oakstreethealth.com\/blog)\n\n- ### [Grief Doesn't Have To Last Forever: 6 Tips To Cope](https:\/\/www.oakstreethealth.com\/grief-doesnt-have-to-last-forever-6-tips-to-cope-2460443)\n  Mental Wellness\n  \n  Published Apr 2, 2026\n  \n  Learn practical coping skills for grief and loss, including ways to find support, practice self-care, and other ways to heal over time.\n  \n  ![Woman wearing black at cemetary, grief, sadness](https:\/\/osh.imgix.net\/production\/heros\/pexels-rdne-8865661.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=e79c19680860771f54b73d62dc8d345f)\n  \n  ![Woman wearing black at cemetary, grief, sadness](https:\/\/osh.imgix.net\/production\/heros\/pexels-rdne-8865661.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=e79c19680860771f54b73d62dc8d345f)\n- ### [7 Ways To Protect Your Mental Health After You Turn 60](https:\/\/www.oakstreethealth.com\/7-ways-to-protect-your-mental-health-after-you-turn-60-2460480)\n  Mental Wellness\n  \n  Published Apr 2, 2026\n  \n  Learn practical ways older adults can protect their mental health, improve emotional well-being, and support quality of life as they age.\n  \n  ![Brain floating on chrome background, ethereal](https:\/\/osh.imgix.net\/production\/heros\/milad-fakurian-58Z17lnVS4U-unsplash.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=7587067297eee8d7026dc7d4f67c7fcb)\n  \n  ![Brain floating on chrome background, ethereal](https:\/\/osh.imgix.net\/production\/heros\/milad-fakurian-58Z17lnVS4U-unsplash.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=7587067297eee8d7026dc7d4f67c7fcb)\n- ### [12 Warning Signs of Depression in Older Adults (+ How to Find Help)](https:\/\/www.oakstreethealth.com\/12-warning-signs-of-depression-in-older-adults-how-to-find-help-2460496)\n  Mental Wellness\n  \n  Published Mar 31, 2026\n  \n  Discover the 12 common warning signs of depression in older adults and where to find support and treatment.\n  \n  ![mental health - hands with clipboard](https:\/\/osh.imgix.net\/production\/heros\/What-is-Behavioral-Health-Behavioral-Health-vs-Mental-Health-Oak-Street-Health.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=6e23fd6a9dc9d0d8847a36305986f77e)\n  \n  ![mental health - hands with clipboard](https:\/\/osh.imgix.net\/production\/heros\/What-is-Behavioral-Health-Behavioral-Health-vs-Mental-Health-Oak-Street-Health.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=6e23fd6a9dc9d0d8847a36305986f77e)\n\n## Related links\n- [9Best Memory Improvement Tips and Techniques](https:\/\/www.oakstreethealth.com\/best-memory-improvement-tips-and-techniques-910425)\n- [How To Help Constipation: Tips For Relief](https:\/\/www.oakstreethealth.com\/how-to-help-constipation-1217296)\n- [Top 7 Breathing Techniques For Anxiety And Reducing Stress](https:\/\/www.oakstreethealth.com\/breathing-techniques-for-anxiety-1456266)\n- [10 Essential Oils For Stress](https:\/\/www.oakstreethealth.com\/10-essential-oils-for-stress-1777753)\n- [7 Natural Ways to Soothe Shingles, According to Experts](https:\/\/www.oakstreethealth.com\/7-natural-ways-to-soothe-shingles-according-to-experts-2460406)\n\n### [Find a doctor near me](https:\/\/www.oakstreethealth.com\/doctors)\nLooking to find a new primary care provider or general physician? 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If you are searching for results in another area, update your location below.\n\nCity, State, or ZIP Code\n\nUpdate\n\nUse my current location\n\n##\n[\\&nbsp;](https:\/\/www.oakstreethealth.com\/)\n\n\\&nbsp;","attrs_readable_markdown":"## Article at a glance\n- Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life.\n- When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques.\n- Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise.\n\n![Man and Woman Sitting on Blue Yoga Mat](https:\/\/osh.imgix.net\/production\/heros\/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4)\n\nHave you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, [10–20% of older adults](https:\/\/aagponline.org\/patient-article\/anxiety-and-older-adults-overcoming-worry-and-fear\/) experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try.\n\n## What is Anxiety?\n[Anxiety](https:\/\/www.fda.gov\/consumers\/womens-health-topics\/women-and-anxiety) is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, [navigating Medicare](https:\/\/www.oakstreethealth.com\/what-is-medicare-navigating-costs-eligibility-more-948294) and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one.\n\nBut when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an [anxiety disorder](https:\/\/medlineplus.gov\/anxiety.html), a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment.\n\n### Symptoms of Anxiety\nWhen we think of anxiety symptoms, we often think of the mental symptoms, such as:\n\n- Racing mind\n- Overwhelming, tense thoughts\n- Lower self-esteem\n- Feelings of dread or fear\n- Feeling like the world is speeding up\n- Behavioral changes, such as avoiding social situations or activities someone used to enjoy\n- Hoarding\n- Coping in unhealthy ways by increasing use of alcohol or drugs\n- Constantly fearing the worst or impending danger\n\nWhile mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as:\n\n- Shallow, difficult breathing\n- Muscle tension\n- Racing or irregular heartbeat\n- Difficulty sleeping or insomnia\n- Upset stomach\n- Nausea\n- Increased sweating\n- High blood pressure\n\nIf left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including [heart disease](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7809320\/), [irritable bowel syndrome](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10237074\/) (IBS), and autoimmune conditions like [arthritis](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7483642\/).\n\n### Common Causes of Anxiety Disorders\nWhile the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack:\n\n- An imbalance of certain chemicals in the brain, including [the “happiness hormones” serotonin](https:\/\/www.oakstreethealth.com\/what-is-serotonin-roles-effects-and-how-to-balance-it-2254319#causes-of-low-serotonin-levels) and dopamine\n- Traumatic events, especially in childhood\n- Family history of mental health conditions\n- An inability to manage stress\n- Life events, such as a stark change in finances or [a cancer diagnosis](https:\/\/www.oakstreethealth.com\/9-tips-for-coping-with-cancer-diagnosis-1543495)\n- Social isolation\n- Poor sleep\n- Sedentary lifestyle\n- History of substance abuse\n- Sleep disturbances\n\nAs we age, the triggers of our anxiety change. A [2024 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11654959\/) identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help.\n## 8 Ways to Relieve Anxiety\nNo matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether:\n\n### 1: Seek Professional Help\nTo ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan.\n\nProfessional help is one of the most proven ways to overcome anxiety. Those who seek professional help report [a 20% reduction in anxiety disorder symptoms](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10041188\/) and a 23% increase in overall quality of life.\n\nTo find a therapist in your area, visit:\n\n- [Good Therapy](https:\/\/www.goodtherapy.org\/)\n- [The Recovery Village](https:\/\/www.therecoveryvillage.com\/)\n- [Psychology Today](https:\/\/www.psychologytoday.com\/us\/therapists\/ma\/boston?gad_source=1&gad_campaignid=2045395334&gbraid=0AAAAAD_gfuzr-CBlNFJToKHS24sxRMQC4&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66VSq7IWR6kAh-dG3PvWnhtReABfLxVpaTJDUIJX4odCSv30ZtpCneEaArvtEALw_wcB)\n- [Talkspace](https:\/\/www.talkspace.com\/)\n### 2: MIND Diet\nPoor nutrition can make anxiety worse. As a result, organizations like the [American Psychiatric Association](https:\/\/www.psychiatry.org\/news-room\/apa-blogs\/how-nutrition-impacts-mental-health) and many healthcare providers recommend tailoring [what you eat](https:\/\/www.oakstreethealth.com\/6-ways-nutrition-benefits-mental-health-2253263) to support overall mental health.\n\nWhile many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were [97% less likely](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10170723\/) to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the [risk of cognitive issues](https:\/\/www.nia.nih.gov\/health\/alzheimers-and-dementia\/what-do-we-know-about-diet-and-prevention-alzheimers-disease), like [Alzheimer’s](https:\/\/www.oakstreethealth.com\/alzheimers-disease-signs-and-symptoms-598306) and other forms of [dementia](https:\/\/www.oakstreethealth.com\/stages-of-dementia-everything-you-need-to-know-1151314).\n\nThe [MIND diet](https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/the-mind-diet) is a mix of the [Mediterranean](https:\/\/www.oakstreethealth.com\/discovering-mediterranean-diet-benefits-top-5-tips-for-starting-a-mediterranean-diet-1512037) and [DASH diets](https:\/\/www.oakstreethealth.com\/how-to-eat-a-heart-healthy-diet-1129524). The most important foods for this diet include:\n\n- Berries\n- Leafy greens\n- Fish and lean meat\n- Nuts\n- Olive oil\n- Beans\n\nThe MIND diet recommends avoiding or limiting:\n\n- Red meat\n- Processed foods\n- Desserts\n- Pastries\n- Butter and margarine\n- Dairy products, like cheese and ice cream\n\nControlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety.\n\n### 3: Meditation\nMeditation has many [mental health benefits](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/), including:\n\n- Decreasing symptoms of anxiety and [depression](https:\/\/www.oakstreethealth.com\/depression-in-older-adults-what-you-need-to-know-1021741)\n- Increasing connectedness (feeling [less lonely](https:\/\/www.oakstreethealth.com\/loneliness-in-older-adults-ideas-for-coping-with-loneliness-1041542))\n- Developing coping skills to deal with difficult life phases or bad news\n\nTo meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive.\n\nHowever, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include:\n\n- This [five minute meditation](https:\/\/www.youtube.com\/watch?v=p7Rfz3M0hIo) for anxiety\n- This [10 minute meditation](https:\/\/www.youtube.com\/watch?v=tuPW7oOudVc) to reduce stress\n- This [15 minute meditation](https:\/\/www.youtube.com\/watch?v=6wl4j4gd2WI) for anxiety and depression\n\nThere are also various apps and sites to help guide you through meditation such as:\n\n- [Insight Timer](https:\/\/insighttimer.com\/)\n- [Calm](https:\/\/www.calm.com\/ua-homepage?pid=googleadwords_int&af_channel=googlesem&af_c_id=14668023573&af_adset_id=129858268760&af_ad_id=719909067293&af_siteid=g&af_sub_siteid=&af_keyword=kwd-100623440&af_sub3=c&af_sub4=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB&utm_medium=paid&utm_source=googlesem&utm_campaign=14668023573&utm_content=ua-homepage&utm_term=kwd-100623440&gad_source=1&gad_campaignid=14668023573&gbraid=0AAAAAC6g0qcbLYvQ1FH54GekzFHLLPQId&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB)\n- [Headspace](https:\/\/www.headspace.com\/?gad_source=1&gad_campaignid=1919439341&gbraid=0AAAAADLlnJ3gq6aOmUbUUDSzaRgSxaqgW&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66V0JDMGLeNgapfarnpMbko3FdXF7dmi8EwkUhw9jgh8pmxbn2GGUboaAhz-EALw_wcB)\n### 4: Gentle Movement\nAnother positive way to cope with anxiety is to [incorporate exercise](https:\/\/www.oakstreethealth.com\/importance-of-physical-activity-benefits-advice-and-more-543590) into your week. Regular physical activity helps [manage mental health symptoms](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/). The [CDC outlines](https:\/\/www.cdc.gov\/physical-activity-basics\/health-benefits\/older-adults.html) that the immediate effects of physical activity include less anxiety and improved sleep quality.\n\nIf new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good [health goal](https:\/\/www.oakstreethealth.com\/5-ways-to-set-better-health-goals-in-2024-1601021) could be to try out different exercise types, find one or two you like, and make time to do them weekly.\n\n### 5: Open Up to Others\nSocial isolation can make mental health symptoms worse. As a result, many find it useful to [open up to others](https:\/\/www.oakstreethealth.com\/talking-about-mental-health-9-tips-for-older-adults-1458900), whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation.\n\nThe [National Alliance on Mental Illness](https:\/\/www.nami.org\/Support-Education\/Support-Groups\/) can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety.\n\n### 6: Breathwork\nDeep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of [techniques and exercises](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9954474\/) can be useful at helping individuals control their breath. However, [one study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10741869\/) found that [breathing techniques](https:\/\/www.oakstreethealth.com\/breathing-techniques-for-anxiety-1456266) that reduced anxiety the most shared some common traits, such as:\n\n- Lasting five minutes or longer\n- Focusing on slow breathing, not fast breathing\n- Being guided by a breathwork facilitator\n\nThe study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include:\n\n- [Belly breathing](https:\/\/www.youtube.com\/watch?v=7Ep5mKuRmAA)\n- [Box breathing](https:\/\/www.youtube.com\/watch?v=tEmt1Znux58)\n- [4–7‑8 breathing](https:\/\/www.youtube.com\/watch?v=akqgL9bW6a0)\n### 7: Focus on Sleep\nA good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in [16,669 participants](https:\/\/pubmed.ncbi.nlm.nih.gov\/38924831\/) and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders.\n\n[Some ways](https:\/\/www.cdc.gov\/sleep\/about\/index.html#cdc_behavioral_basics_steps-what-to-do) to facilitate [better sleep](https:\/\/www.oakstreethealth.com\/tips-for-better-sleep-714325) include:\n\n- Going to sleep and waking up at the same time each day, even on weekends\n- Sleeping in a quiet, cool room\n- Avoiding caffeine in the evening\n- Eating lighter meals right before bed\n- Exercising regularly\n- Avoiding electronics for 30 minutes or longer before bed\n### 8: Essential Oils\nCertain [essential oils](https:\/\/www.oakstreethealth.com\/10-essential-oils-for-stress-1777753) can help relieve symptoms of anxiety, including:\n\n- Lavender\n- Jasmine\n- Bergamot\n- Clary sage\n- Peppermint\n- Chamomile\n- Rose\n- Orange\n- Lemon\n- Frankincense\n\nWhile many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes.\n## When to Seek Out Help\nWhenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life.\n\n### Finding the Right Provider\nWhen looking for the right provider, there are a few things to keep in mind:\n\n- If that provider specializes in managing anxiety disorders\n- If they have experience treating patients of a similar age or in a similar life phase\n- The provider’s availability\n- If they are an in-network provider for someone’s insurance\n\nMany people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider.\n\nEven more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety.\n\n### Anxiety Treatment and Insurance Coverage\nMany private insurance and [Medicaid plans](https:\/\/www.oakstreethealth.com\/medicare-vs-medicaid-whats-the-difference-939170) cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered.\n\nHowever, Medicare expanded [mental health coverage in 2025](https:\/\/www.oakstreethealth.com\/2025-medicare-changes-beneficiaries-should-know-2244328#8-changes-to-medicare-in-2025), meaning more services are covered under their Original and Advantage plans than ever before.\n\nMental health services [covered by Medicare](https:\/\/www.medicare.gov\/coverage\/mental-health-care-outpatient) include:\n\n- Partial or full hospitalization for mental health\n- An annual mental health screening by a primary care provider\n- Individual and group therapy and counseling with in-network providers\n- Mental health treatment devices approved by the Food and Drug Administration (FDA)\n- Family counseling when deemed medically necessary\n- Psychiatric evaluation and medication management\n- Prescription drugs that aren’t self-administered, such as injections\n- Intensive outpatient programs\n- Substance abuse treatment\n\nIf someone elects a [Medicare Part D plan](https:\/\/www.oakstreethealth.com\/breaking-it-down-what-is-medicare-part-d-949056) or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered.\n## Additional Resources\nWhen dealing with stress, anxiety, [depression](https:\/\/www.oakstreethealth.com\/depression-in-older-adults-what-you-need-to-know-1021741), or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and\/or your friends, family members, and other loved ones, such as:\n\n- [National Alliance on Mental Health (NAMI)](https:\/\/www.nami.org\/home)\n- [Substance Abuse and Mental Health Services Administration (SAMHSA)](https:\/\/www.samhsa.gov\/find-help\/national-helpline)\n- [988 Lifeline](https:\/\/988lifeline.org\/)\n\nFor immediate assistance, call, text, or visit:\n\n- [1–800–662-HELP (4357)](https:\/\/www.samhsa.gov\/find-help\/national-helpline)\n- [1–800–273‑8255 (TALK)](https:\/\/988lifeline.org\/)\n- Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889\n- The Samaritans: (877) 870‑4673 (HOPE)\n- [Text HOME to 741741](https:\/\/www.crisistextline.org\/)\n- [988 Lifeline Chat](https:\/\/988lifeline.org\/chat\/)\n## FAQ\n### How do I overcome anxiety?\nOvercoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep.\n\n### What are five ways to overcome anxiety?\nFive of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health.\n\n### Does anxiety ever go away?\nAnxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.","meta_canonical":null}

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Boilerpipe Text	Article at a glance Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life. When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques. Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise. Have you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, 10–20% of older adults experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try. What is Anxiety? Anxiety is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, navigating Medicare and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one. But when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an anxiety disorder , a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment. Symptoms of Anxiety When we think of anxiety symptoms, we often think of the mental symptoms, such as: Racing mind Overwhelming, tense thoughts Lower self-esteem Feelings of dread or fear Feeling like the world is speeding up Behavioral changes, such as avoiding social situations or activities someone used to enjoy Hoarding Coping in unhealthy ways by increasing use of alcohol or drugs Constantly fearing the worst or impending danger While mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as: Shallow, difficult breathing Muscle tension Racing or irregular heartbeat Difficulty sleeping or insomnia Upset stomach Nausea Increased sweating High blood pressure If left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including heart disease , irritable bowel syndrome (IBS), and autoimmune conditions like arthritis . Common Causes of Anxiety Disorders While the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack: An imbalance of certain chemicals in the brain, including the “ happiness hormones” serotonin and dopamine Traumatic events, especially in childhood Family history of mental health conditions An inability to manage stress Life events, such as a stark change in finances or a cancer diagnosis Social isolation Poor sleep Sedentary lifestyle History of substance abuse Sleep disturbances As we age, the triggers of our anxiety change. A 2024 study identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help. 8 Ways to Relieve Anxiety No matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether: 1: Seek Professional Help To ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan. Professional help is one of the most proven ways to overcome anxiety. Those who seek professional help report a 20% reduction in anxiety disorder symptoms and a 23% increase in overall quality of life. To find a therapist in your area, visit: Good Therapy The Recovery Village Psychology Today Talkspace 2: MIND Diet Poor nutrition can make anxiety worse. As a result, organizations like the American Psychiatric Association and many healthcare providers recommend tailoring what you eat to support overall mental health. While many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were 97% less likely to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the risk of cognitive issues , like Alzheimer’s and other forms of dementia . The MIND diet is a mix of the Mediterranean and DASH diets . The most important foods for this diet include: Berries Leafy greens Fish and lean meat Nuts Olive oil Beans The MIND diet recommends avoiding or limiting: Red meat Processed foods Desserts Pastries Butter and margarine Dairy products, like cheese and ice cream Controlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety. 3: Meditation Meditation has many mental health benefits , including: Decreasing symptoms of anxiety and depression Increasing connectedness (feeling less lonely ) Developing coping skills to deal with difficult life phases or bad news To meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive. However, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include: This five minute meditation for anxiety This 10 minute meditation to reduce stress This 15 minute meditation for anxiety and depression There are also various apps and sites to help guide you through meditation such as: Insight Timer Calm Headspace 4: Gentle Movement Another positive way to cope with anxiety is to incorporate exercise into your week. Regular physical activity helps manage mental health symptoms . The CDC outlines that the immediate effects of physical activity include less anxiety and improved sleep quality. If new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good health goal could be to try out different exercise types, find one or two you like, and make time to do them weekly. 5: Open Up to Others Social isolation can make mental health symptoms worse. As a result, many find it useful to open up to others , whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation. The National Alliance on Mental Illness can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety. 6: Breathwork Deep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of techniques and exercises can be useful at helping individuals control their breath. However, one study found that breathing techniques that reduced anxiety the most shared some common traits, such as: Lasting five minutes or longer Focusing on slow breathing, not fast breathing Being guided by a breathwork facilitator The study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include: Belly breathing Box breathing 4–7‑8 breathing 7: Focus on Sleep A good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in 16,669 participants and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders. Some ways to facilitate better sleep include: Going to sleep and waking up at the same time each day, even on weekends Sleeping in a quiet, cool room Avoiding caffeine in the evening Eating lighter meals right before bed Exercising regularly Avoiding electronics for 30 minutes or longer before bed 8: Essential Oils Certain essential oils can help relieve symptoms of anxiety, including: Lavender Jasmine Bergamot Clary sage Peppermint Chamomile Rose Orange Lemon Frankincense While many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes. When to Seek Out Help Whenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life. Finding the Right Provider When looking for the right provider, there are a few things to keep in mind: If that provider specializes in managing anxiety disorders If they have experience treating patients of a similar age or in a similar life phase The provider’s availability If they are an in-network provider for someone’s insurance Many people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider. Even more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety. Anxiety Treatment and Insurance Coverage Many private insurance and Medicaid plans cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered. However, Medicare expanded mental health coverage in 2025 , meaning more services are covered under their Original and Advantage plans than ever before. Mental health services covered by Medicare include: Partial or full hospitalization for mental health An annual mental health screening by a primary care provider Individual and group therapy and counseling with in-network providers Mental health treatment devices approved by the Food and Drug Administration (FDA) Family counseling when deemed medically necessary Psychiatric evaluation and medication management Prescription drugs that aren’t self-administered, such as injections Intensive outpatient programs Substance abuse treatment If someone elects a Medicare Part D plan or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered. Additional Resources When dealing with stress, anxiety, depression , or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and/or your friends, family members, and other loved ones, such as: National Alliance on Mental Health (NAMI) Substance Abuse and Mental Health Services Administration (SAMHSA) 988 Lifeline For immediate assistance, call, text, or visit: 1–800–662-HELP (4357) 1–800–273‑8255 (TALK) Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889 The Samaritans: (877) 870‑4673 (HOPE) Text HOME to 741741 988 Lifeline Chat FAQ How do I overcome anxiety? Overcoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep. What are five ways to overcome anxiety? Five of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health. Does anxiety ever go away? Anxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.
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[Mental Wellness](https://www.oakstreethealth.com/blog/mental-wellness "Go to the Mental Wellness page") Published Sep 24, 2025 # Coping With Anxiety: 8 Ways to Relieve Stress and Anxiety ![ Angela Myers](https://osh.imgix.net/production/portraits/angela-myers.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4a7a62ef1e99cd10ee5ac0cbc84a3f9c) ![ Angela Myers](https://osh.imgix.net/production/portraits/angela-myers.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4a7a62ef1e99cd10ee5ac0cbc84a3f9c) ![ Dr. Shamard Charles, MD-MPH](https://osh.imgix.net/production/portraits/shamard-charles.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4aa191a9899ea0f4c40c7a33ff94b3f9) ![ Dr. Shamard Charles, MD-MPH](https://osh.imgix.net/production/portraits/shamard-charles.jpg?auto=compress%2Cformat&facepad=2.2&fit=facearea&h=1600&q=70&w=1600&s=4aa191a9899ea0f4c40c7a33ff94b3f9) Written by [Angela Myers](https://www.oakstreethealth.com/authors/angela-myers) Reviewed by [Dr. Shamard Charles, MD-MPH](https://www.oakstreethealth.com/authors/shamard-charles) ## In this article - [What is Anxiety?](https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#what-is-anxiety) - [8 Ways to Relieve Anxiety](https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#8-ways-to-relieve-anxiety) - [When to Seek Out Help](https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#when-to-seek-out-help) - [Additional Resources](https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#additional-resources) - [FAQ](https://www.oakstreethealth.com/coping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496#faq) ## Article at a glance - Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life. - When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques. - Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise. ![Man and Woman Sitting on Blue Yoga Mat](https://osh.imgix.net/production/heros/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4) ![Man and Woman Sitting on Blue Yoga Mat](https://osh.imgix.net/production/heros/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4) Have you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, [10–20% of older adults](https://aagponline.org/patient-article/anxiety-and-older-adults-overcoming-worry-and-fear/) experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try. ## What is Anxiety? [Anxiety](https://www.fda.gov/consumers/womens-health-topics/women-and-anxiety) is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, [navigating Medicare](https://www.oakstreethealth.com/what-is-medicare-navigating-costs-eligibility-more-948294) and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one. But when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an [anxiety disorder](https://medlineplus.gov/anxiety.html), a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment. ### Symptoms of Anxiety When we think of anxiety symptoms, we often think of the mental symptoms, such as: - Racing mind - Overwhelming, tense thoughts - Lower self-esteem - Feelings of dread or fear - Feeling like the world is speeding up - Behavioral changes, such as avoiding social situations or activities someone used to enjoy - Hoarding - Coping in unhealthy ways by increasing use of alcohol or drugs - Constantly fearing the worst or impending danger While mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as: - Shallow, difficult breathing - Muscle tension - Racing or irregular heartbeat - Difficulty sleeping or insomnia - Upset stomach - Nausea - Increased sweating - High blood pressure If left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including [heart disease](https://pmc.ncbi.nlm.nih.gov/articles/PMC7809320/), [irritable bowel syndrome](https://pmc.ncbi.nlm.nih.gov/articles/PMC10237074/) (IBS), and autoimmune conditions like [arthritis](https://pmc.ncbi.nlm.nih.gov/articles/PMC7483642/). ### Common Causes of Anxiety Disorders While the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack: - An imbalance of certain chemicals in the brain, including [the “happiness hormones” serotonin](https://www.oakstreethealth.com/what-is-serotonin-roles-effects-and-how-to-balance-it-2254319#causes-of-low-serotonin-levels) and dopamine - Traumatic events, especially in childhood - Family history of mental health conditions - An inability to manage stress - Life events, such as a stark change in finances or [a cancer diagnosis](https://www.oakstreethealth.com/9-tips-for-coping-with-cancer-diagnosis-1543495) - Social isolation - Poor sleep - Sedentary lifestyle - History of substance abuse - Sleep disturbances As we age, the triggers of our anxiety change. A [2024 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC11654959/) identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help. ![Older man outside in plaid shirt]() ![Older man outside in plaid shirt](https://osh.imgix.net/production/heros/BM-portratit-1181252810-mc.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=864892d3ca42f5ffbc71ed76dadf36dd) ## 8 Ways to Relieve Anxiety No matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether: ### 1: Seek Professional Help To ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan. Professional help is one of the most proven ways to overcome anxiety. Those who seek professional help report [a 20% reduction in anxiety disorder symptoms](https://pmc.ncbi.nlm.nih.gov/articles/PMC10041188/) and a 23% increase in overall quality of life. To find a therapist in your area, visit: - [Good Therapy](https://www.goodtherapy.org/) - [The Recovery Village](https://www.therecoveryvillage.com/) - [Psychology Today](https://www.psychologytoday.com/us/therapists/ma/boston?gad_source=1&gad_campaignid=2045395334&gbraid=0AAAAAD_gfuzr-CBlNFJToKHS24sxRMQC4&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66VSq7IWR6kAh-dG3PvWnhtReABfLxVpaTJDUIJX4odCSv30ZtpCneEaArvtEALw_wcB) - [Talkspace](https://www.talkspace.com/) ### 2: MIND Diet Poor nutrition can make anxiety worse. As a result, organizations like the [American Psychiatric Association](https://www.psychiatry.org/news-room/apa-blogs/how-nutrition-impacts-mental-health) and many healthcare providers recommend tailoring [what you eat](https://www.oakstreethealth.com/6-ways-nutrition-benefits-mental-health-2253263) to support overall mental health. While many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were [97% less likely](https://pmc.ncbi.nlm.nih.gov/articles/PMC10170723/) to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the [risk of cognitive issues](https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease), like [Alzheimer’s](https://www.oakstreethealth.com/alzheimers-disease-signs-and-symptoms-598306) and other forms of [dementia](https://www.oakstreethealth.com/stages-of-dementia-everything-you-need-to-know-1151314). The [MIND diet](https://health.osu.edu/wellness/exercise-and-nutrition/the-mind-diet) is a mix of the [Mediterranean](https://www.oakstreethealth.com/discovering-mediterranean-diet-benefits-top-5-tips-for-starting-a-mediterranean-diet-1512037) and [DASH diets](https://www.oakstreethealth.com/how-to-eat-a-heart-healthy-diet-1129524). The most important foods for this diet include: - Berries - Leafy greens - Fish and lean meat - Nuts - Olive oil - Beans The MIND diet recommends avoiding or limiting: - Red meat - Processed foods - Desserts - Pastries - Butter and margarine - Dairy products, like cheese and ice cream Controlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety. ### 3: Meditation Meditation has many [mental health benefits](https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/), including: - Decreasing symptoms of anxiety and [depression](https://www.oakstreethealth.com/depression-in-older-adults-what-you-need-to-know-1021741) - Increasing connectedness (feeling [less lonely](https://www.oakstreethealth.com/loneliness-in-older-adults-ideas-for-coping-with-loneliness-1041542)) - Developing coping skills to deal with difficult life phases or bad news To meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive. However, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include: - This [five minute meditation](https://www.youtube.com/watch?v=p7Rfz3M0hIo) for anxiety - This [10 minute meditation](https://www.youtube.com/watch?v=tuPW7oOudVc) to reduce stress - This [15 minute meditation](https://www.youtube.com/watch?v=6wl4j4gd2WI) for anxiety and depression There are also various apps and sites to help guide you through meditation such as: - [Insight Timer](https://insighttimer.com/) - [Calm](https://www.calm.com/ua-homepage?pid=googleadwords_int&af_channel=googlesem&af_c_id=14668023573&af_adset_id=129858268760&af_ad_id=719909067293&af_siteid=g&af_sub_siteid=&af_keyword=kwd-100623440&af_sub3=c&af_sub4=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB&utm_medium=paid&utm_source=googlesem&utm_campaign=14668023573&utm_content=ua-homepage&utm_term=kwd-100623440&gad_source=1&gad_campaignid=14668023573&gbraid=0AAAAAC6g0qcbLYvQ1FH54GekzFHLLPQId&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB) - [Headspace](https://www.headspace.com/?gad_source=1&gad_campaignid=1919439341&gbraid=0AAAAADLlnJ3gq6aOmUbUUDSzaRgSxaqgW&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66V0JDMGLeNgapfarnpMbko3FdXF7dmi8EwkUhw9jgh8pmxbn2GGUboaAhz-EALw_wcB) ### 4: Gentle Movement Another positive way to cope with anxiety is to [incorporate exercise](https://www.oakstreethealth.com/importance-of-physical-activity-benefits-advice-and-more-543590) into your week. Regular physical activity helps [manage mental health symptoms](https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/). The [CDC outlines](https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html) that the immediate effects of physical activity include less anxiety and improved sleep quality. If new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good [health goal](https://www.oakstreethealth.com/5-ways-to-set-better-health-goals-in-2024-1601021) could be to try out different exercise types, find one or two you like, and make time to do them weekly. ### 5: Open Up to Others Social isolation can make mental health symptoms worse. As a result, many find it useful to [open up to others](https://www.oakstreethealth.com/talking-about-mental-health-9-tips-for-older-adults-1458900), whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation. The [National Alliance on Mental Illness](https://www.nami.org/Support-Education/Support-Groups/) can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety. ![graphic of 4-7-8 anxiety breathing technique]() ![graphic of 4-7-8 anxiety breathing technique](https://osh.imgix.net/production/graphics/Q2_4-7-8-Breathing_Technique_01.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=c965f714726e9f9f3a286d5f5c3f9c3d) ### 6: Breathwork Deep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of [techniques and exercises](https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/) can be useful at helping individuals control their breath. However, [one study](https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/) found that [breathing techniques](https://www.oakstreethealth.com/breathing-techniques-for-anxiety-1456266) that reduced anxiety the most shared some common traits, such as: - Lasting five minutes or longer - Focusing on slow breathing, not fast breathing - Being guided by a breathwork facilitator The study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include: - [Belly breathing](https://www.youtube.com/watch?v=7Ep5mKuRmAA) - [Box breathing](https://www.youtube.com/watch?v=tEmt1Znux58) - [4–7‑8 breathing](https://www.youtube.com/watch?v=akqgL9bW6a0) ### 7: Focus on Sleep A good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in [16,669 participants](https://pubmed.ncbi.nlm.nih.gov/38924831/) and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders. [Some ways](https://www.cdc.gov/sleep/about/index.html#cdc_behavioral_basics_steps-what-to-do) to facilitate [better sleep](https://www.oakstreethealth.com/tips-for-better-sleep-714325) include: - Going to sleep and waking up at the same time each day, even on weekends - Sleeping in a quiet, cool room - Avoiding caffeine in the evening - Eating lighter meals right before bed - Exercising regularly - Avoiding electronics for 30 minutes or longer before bed ### 8: Essential Oils Certain [essential oils](https://www.oakstreethealth.com/10-essential-oils-for-stress-1777753) can help relieve symptoms of anxiety, including: - Lavender - Jasmine - Bergamot - Clary sage - Peppermint - Chamomile - Rose - Orange - Lemon - Frankincense While many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes. ![dropping essential oils on arm for relief]() ![dropping essential oils on arm for relief](https://osh.imgix.net/production/heros/chelsea-shapouri-r40EYKVyutI-unsplash.jpg?auto=compress%2Cformat&fit=fit&fp-x=0.5&fp-y=0.5&q=70&ratio=&w=1600&s=e1beef99eb3b5c24bbdb670cb3bd8081) ## When to Seek Out Help Whenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life. ### Finding the Right Provider When looking for the right provider, there are a few things to keep in mind: - If that provider specializes in managing anxiety disorders - If they have experience treating patients of a similar age or in a similar life phase - The provider’s availability - If they are an in-network provider for someone’s insurance Many people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider. Even more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety. ### Anxiety Treatment and Insurance Coverage Many private insurance and [Medicaid plans](https://www.oakstreethealth.com/medicare-vs-medicaid-whats-the-difference-939170) cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered. However, Medicare expanded [mental health coverage in 2025](https://www.oakstreethealth.com/2025-medicare-changes-beneficiaries-should-know-2244328#8-changes-to-medicare-in-2025), meaning more services are covered under their Original and Advantage plans than ever before. Mental health services [covered by Medicare](https://www.medicare.gov/coverage/mental-health-care-outpatient) include: - Partial or full hospitalization for mental health - An annual mental health screening by a primary care provider - Individual and group therapy and counseling with in-network providers - Mental health treatment devices approved by the Food and Drug Administration (FDA) - Family counseling when deemed medically necessary - Psychiatric evaluation and medication management - Prescription drugs that aren’t self-administered, such as injections - Intensive outpatient programs - Substance abuse treatment If someone elects a [Medicare Part D plan](https://www.oakstreethealth.com/breaking-it-down-what-is-medicare-part-d-949056) or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered. ## Additional Resources When dealing with stress, anxiety, [depression](https://www.oakstreethealth.com/depression-in-older-adults-what-you-need-to-know-1021741), or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and/or your friends, family members, and other loved ones, such as: - [National Alliance on Mental Health (NAMI)](https://www.nami.org/home) - [Substance Abuse and Mental Health Services Administration (SAMHSA)](https://www.samhsa.gov/find-help/national-helpline) - [988 Lifeline](https://988lifeline.org/) For immediate assistance, call, text, or visit: - [1–800–662-HELP (4357)](https://www.samhsa.gov/find-help/national-helpline) - [1–800–273‑8255 (TALK)](https://988lifeline.org/) - Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889 - The Samaritans: (877) 870‑4673 (HOPE) - [Text HOME to 741741](https://www.crisistextline.org/) - [988 Lifeline Chat](https://988lifeline.org/chat/) ## FAQ ### How do I overcome anxiety? Overcoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep. ### What are five ways to overcome anxiety? Five of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health. ### Does anxiety ever go away? Anxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety. - <https://aagponline.org/patient-article/anxiety-and-older-adults-overcoming-worry-and-fear/> - <https://www.fda.gov/consumers/womens-health-topics/women-and-anxiety> - <https://medlineplus.gov/anxiety.html> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC7809320/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC10237074/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC7483642/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC11654959/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC10041188/> - <https://www.psychiatry.org/news-room/apa-blogs/how-nutrition-impacts-mental-health> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC10170723/> - <https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease> - <https://health.osu.edu/wellness/exercise-and-nutrition/the-mind-diet> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/> - <https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html> - <https://www.nami.org/Support-Education/Support-Groups/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/> - <https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/> - <https://pubmed.ncbi.nlm.nih.gov/38924831/> - <https://www.cdc.gov/sleep/about/index.html#cdc_behavioral_basics_steps-what-to-do> - <https://www.medicare.gov/coverage/mental-health-care-outpatient> ## Health insights for older adults delivered straight to your inbox. ## Share this page Copy Link - [Share on Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496) - [Share on LinkedIn](https://linkedin.com/shareArticle?url=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496) - [Share on X](https://x.com/share?url=https%3A%2F%2Fwww.oakstreethealth.com%2Fcoping-with-anxiety-8-ways-to-relieve-stress-and-anxiety-2319496) ## Related articles [View all articles](https://www.oakstreethealth.com/blog) - ### [Grief Doesn't Have To Last Forever: 6 Tips To Cope](https://www.oakstreethealth.com/grief-doesnt-have-to-last-forever-6-tips-to-cope-2460443) Mental Wellness Published Apr 2, 2026 Learn practical coping skills for grief and loss, including ways to find support, practice self-care, and other ways to heal over time. ![Woman wearing black at cemetary, grief, sadness](https://osh.imgix.net/production/heros/pexels-rdne-8865661.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=e79c19680860771f54b73d62dc8d345f) ![Woman wearing black at cemetary, grief, sadness](https://osh.imgix.net/production/heros/pexels-rdne-8865661.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=e79c19680860771f54b73d62dc8d345f) - ### [7 Ways To Protect Your Mental Health After You Turn 60](https://www.oakstreethealth.com/7-ways-to-protect-your-mental-health-after-you-turn-60-2460480) Mental Wellness Published Apr 2, 2026 Learn practical ways older adults can protect their mental health, improve emotional well-being, and support quality of life as they age. ![Brain floating on chrome background, ethereal](https://osh.imgix.net/production/heros/milad-fakurian-58Z17lnVS4U-unsplash.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=7587067297eee8d7026dc7d4f67c7fcb) ![Brain floating on chrome background, ethereal](https://osh.imgix.net/production/heros/milad-fakurian-58Z17lnVS4U-unsplash.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=7587067297eee8d7026dc7d4f67c7fcb) - ### [12 Warning Signs of Depression in Older Adults (+ How to Find Help)](https://www.oakstreethealth.com/12-warning-signs-of-depression-in-older-adults-how-to-find-help-2460496) Mental Wellness Published Mar 31, 2026 Discover the 12 common warning signs of depression in older adults and where to find support and treatment. ![mental health - hands with clipboard](https://osh.imgix.net/production/heros/What-is-Behavioral-Health-Behavioral-Health-vs-Mental-Health-Oak-Street-Health.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=6e23fd6a9dc9d0d8847a36305986f77e) ![mental health - hands with clipboard](https://osh.imgix.net/production/heros/What-is-Behavioral-Health-Behavioral-Health-vs-Mental-Health-Oak-Street-Health.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=6e23fd6a9dc9d0d8847a36305986f77e) ## Related links - [9Best Memory Improvement Tips and Techniques](https://www.oakstreethealth.com/best-memory-improvement-tips-and-techniques-910425) - 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Readable Markdown	## Article at a glance - Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life. - When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques. - Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise. ![Man and Woman Sitting on Blue Yoga Mat](https://osh.imgix.net/production/heros/pexels-mikhail-nilov-7500699.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=70&w=1600&s=88e170126c3a2d246e77ab722a7f6fa4) Have you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, [10–20% of older adults](https://aagponline.org/patient-article/anxiety-and-older-adults-overcoming-worry-and-fear/) experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try. ## What is Anxiety? [Anxiety](https://www.fda.gov/consumers/womens-health-topics/women-and-anxiety) is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, [navigating Medicare](https://www.oakstreethealth.com/what-is-medicare-navigating-costs-eligibility-more-948294) and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one. But when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an [anxiety disorder](https://medlineplus.gov/anxiety.html), a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment. ### Symptoms of Anxiety When we think of anxiety symptoms, we often think of the mental symptoms, such as: - Racing mind - Overwhelming, tense thoughts - Lower self-esteem - Feelings of dread or fear - Feeling like the world is speeding up - Behavioral changes, such as avoiding social situations or activities someone used to enjoy - Hoarding - Coping in unhealthy ways by increasing use of alcohol or drugs - Constantly fearing the worst or impending danger While mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as: - Shallow, difficult breathing - Muscle tension - Racing or irregular heartbeat - Difficulty sleeping or insomnia - Upset stomach - Nausea - Increased sweating - High blood pressure If left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including [heart disease](https://pmc.ncbi.nlm.nih.gov/articles/PMC7809320/), [irritable bowel syndrome](https://pmc.ncbi.nlm.nih.gov/articles/PMC10237074/) (IBS), and autoimmune conditions like [arthritis](https://pmc.ncbi.nlm.nih.gov/articles/PMC7483642/). ### Common Causes of Anxiety Disorders While the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack: - An imbalance of certain chemicals in the brain, including [the “happiness hormones” serotonin](https://www.oakstreethealth.com/what-is-serotonin-roles-effects-and-how-to-balance-it-2254319#causes-of-low-serotonin-levels) and dopamine - Traumatic events, especially in childhood - Family history of mental health conditions - An inability to manage stress - Life events, such as a stark change in finances or [a cancer diagnosis](https://www.oakstreethealth.com/9-tips-for-coping-with-cancer-diagnosis-1543495) - Social isolation - Poor sleep - Sedentary lifestyle - History of substance abuse - Sleep disturbances As we age, the triggers of our anxiety change. A [2024 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC11654959/) identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help. ## 8 Ways to Relieve Anxiety No matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether: ### 1: Seek Professional Help To ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan. Professional help is one of the most proven ways to overcome anxiety. Those who seek professional help report [a 20% reduction in anxiety disorder symptoms](https://pmc.ncbi.nlm.nih.gov/articles/PMC10041188/) and a 23% increase in overall quality of life. To find a therapist in your area, visit: - [Good Therapy](https://www.goodtherapy.org/) - [The Recovery Village](https://www.therecoveryvillage.com/) - [Psychology Today](https://www.psychologytoday.com/us/therapists/ma/boston?gad_source=1&gad_campaignid=2045395334&gbraid=0AAAAAD_gfuzr-CBlNFJToKHS24sxRMQC4&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66VSq7IWR6kAh-dG3PvWnhtReABfLxVpaTJDUIJX4odCSv30ZtpCneEaArvtEALw_wcB) - [Talkspace](https://www.talkspace.com/) ### 2: MIND Diet Poor nutrition can make anxiety worse. As a result, organizations like the [American Psychiatric Association](https://www.psychiatry.org/news-room/apa-blogs/how-nutrition-impacts-mental-health) and many healthcare providers recommend tailoring [what you eat](https://www.oakstreethealth.com/6-ways-nutrition-benefits-mental-health-2253263) to support overall mental health. While many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were [97% less likely](https://pmc.ncbi.nlm.nih.gov/articles/PMC10170723/) to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the [risk of cognitive issues](https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease), like [Alzheimer’s](https://www.oakstreethealth.com/alzheimers-disease-signs-and-symptoms-598306) and other forms of [dementia](https://www.oakstreethealth.com/stages-of-dementia-everything-you-need-to-know-1151314). The [MIND diet](https://health.osu.edu/wellness/exercise-and-nutrition/the-mind-diet) is a mix of the [Mediterranean](https://www.oakstreethealth.com/discovering-mediterranean-diet-benefits-top-5-tips-for-starting-a-mediterranean-diet-1512037) and [DASH diets](https://www.oakstreethealth.com/how-to-eat-a-heart-healthy-diet-1129524). The most important foods for this diet include: - Berries - Leafy greens - Fish and lean meat - Nuts - Olive oil - Beans The MIND diet recommends avoiding or limiting: - Red meat - Processed foods - Desserts - Pastries - Butter and margarine - Dairy products, like cheese and ice cream Controlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety. ### 3: Meditation Meditation has many [mental health benefits](https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/), including: - Decreasing symptoms of anxiety and [depression](https://www.oakstreethealth.com/depression-in-older-adults-what-you-need-to-know-1021741) - Increasing connectedness (feeling [less lonely](https://www.oakstreethealth.com/loneliness-in-older-adults-ideas-for-coping-with-loneliness-1041542)) - Developing coping skills to deal with difficult life phases or bad news To meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive. However, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include: - This [five minute meditation](https://www.youtube.com/watch?v=p7Rfz3M0hIo) for anxiety - This [10 minute meditation](https://www.youtube.com/watch?v=tuPW7oOudVc) to reduce stress - This [15 minute meditation](https://www.youtube.com/watch?v=6wl4j4gd2WI) for anxiety and depression There are also various apps and sites to help guide you through meditation such as: - [Insight Timer](https://insighttimer.com/) - [Calm](https://www.calm.com/ua-homepage?pid=googleadwords_int&af_channel=googlesem&af_c_id=14668023573&af_adset_id=129858268760&af_ad_id=719909067293&af_siteid=g&af_sub_siteid=&af_keyword=kwd-100623440&af_sub3=c&af_sub4=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB&utm_medium=paid&utm_source=googlesem&utm_campaign=14668023573&utm_content=ua-homepage&utm_term=kwd-100623440&gad_source=1&gad_campaignid=14668023573&gbraid=0AAAAAC6g0qcbLYvQ1FH54GekzFHLLPQId&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66XeFo0-72GYubDHjaWRUu2qnZ6sF0UTMDtsOKVk25iEycj9cRbcp48aAuMKEALw_wcB) - [Headspace](https://www.headspace.com/?gad_source=1&gad_campaignid=1919439341&gbraid=0AAAAADLlnJ3gq6aOmUbUUDSzaRgSxaqgW&gclid=Cj0KCQjwjJrCBhCXARIsAI5x66V0JDMGLeNgapfarnpMbko3FdXF7dmi8EwkUhw9jgh8pmxbn2GGUboaAhz-EALw_wcB) ### 4: Gentle Movement Another positive way to cope with anxiety is to [incorporate exercise](https://www.oakstreethealth.com/importance-of-physical-activity-benefits-advice-and-more-543590) into your week. Regular physical activity helps [manage mental health symptoms](https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/). The [CDC outlines](https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html) that the immediate effects of physical activity include less anxiety and improved sleep quality. If new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good [health goal](https://www.oakstreethealth.com/5-ways-to-set-better-health-goals-in-2024-1601021) could be to try out different exercise types, find one or two you like, and make time to do them weekly. ### 5: Open Up to Others Social isolation can make mental health symptoms worse. As a result, many find it useful to [open up to others](https://www.oakstreethealth.com/talking-about-mental-health-9-tips-for-older-adults-1458900), whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation. The [National Alliance on Mental Illness](https://www.nami.org/Support-Education/Support-Groups/) can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety. ### 6: Breathwork Deep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of [techniques and exercises](https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/) can be useful at helping individuals control their breath. However, [one study](https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/) found that [breathing techniques](https://www.oakstreethealth.com/breathing-techniques-for-anxiety-1456266) that reduced anxiety the most shared some common traits, such as: - Lasting five minutes or longer - Focusing on slow breathing, not fast breathing - Being guided by a breathwork facilitator The study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include: - [Belly breathing](https://www.youtube.com/watch?v=7Ep5mKuRmAA) - [Box breathing](https://www.youtube.com/watch?v=tEmt1Znux58) - [4–7‑8 breathing](https://www.youtube.com/watch?v=akqgL9bW6a0) ### 7: Focus on Sleep A good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in [16,669 participants](https://pubmed.ncbi.nlm.nih.gov/38924831/) and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders. [Some ways](https://www.cdc.gov/sleep/about/index.html#cdc_behavioral_basics_steps-what-to-do) to facilitate [better sleep](https://www.oakstreethealth.com/tips-for-better-sleep-714325) include: - Going to sleep and waking up at the same time each day, even on weekends - Sleeping in a quiet, cool room - Avoiding caffeine in the evening - Eating lighter meals right before bed - Exercising regularly - Avoiding electronics for 30 minutes or longer before bed ### 8: Essential Oils Certain [essential oils](https://www.oakstreethealth.com/10-essential-oils-for-stress-1777753) can help relieve symptoms of anxiety, including: - Lavender - Jasmine - Bergamot - Clary sage - Peppermint - Chamomile - Rose - Orange - Lemon - Frankincense While many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes. ## When to Seek Out Help Whenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life. ### Finding the Right Provider When looking for the right provider, there are a few things to keep in mind: - If that provider specializes in managing anxiety disorders - If they have experience treating patients of a similar age or in a similar life phase - The provider’s availability - If they are an in-network provider for someone’s insurance Many people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider. Even more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety. ### Anxiety Treatment and Insurance Coverage Many private insurance and [Medicaid plans](https://www.oakstreethealth.com/medicare-vs-medicaid-whats-the-difference-939170) cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered. However, Medicare expanded [mental health coverage in 2025](https://www.oakstreethealth.com/2025-medicare-changes-beneficiaries-should-know-2244328#8-changes-to-medicare-in-2025), meaning more services are covered under their Original and Advantage plans than ever before. Mental health services [covered by Medicare](https://www.medicare.gov/coverage/mental-health-care-outpatient) include: - Partial or full hospitalization for mental health - An annual mental health screening by a primary care provider - Individual and group therapy and counseling with in-network providers - Mental health treatment devices approved by the Food and Drug Administration (FDA) - Family counseling when deemed medically necessary - Psychiatric evaluation and medication management - Prescription drugs that aren’t self-administered, such as injections - Intensive outpatient programs - Substance abuse treatment If someone elects a [Medicare Part D plan](https://www.oakstreethealth.com/breaking-it-down-what-is-medicare-part-d-949056) or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered. ## Additional Resources When dealing with stress, anxiety, [depression](https://www.oakstreethealth.com/depression-in-older-adults-what-you-need-to-know-1021741), or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and/or your friends, family members, and other loved ones, such as: - [National Alliance on Mental Health (NAMI)](https://www.nami.org/home) - [Substance Abuse and Mental Health Services Administration (SAMHSA)](https://www.samhsa.gov/find-help/national-helpline) - [988 Lifeline](https://988lifeline.org/) For immediate assistance, call, text, or visit: - [1–800–662-HELP (4357)](https://www.samhsa.gov/find-help/national-helpline) - [1–800–273‑8255 (TALK)](https://988lifeline.org/) - Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889 - The Samaritans: (877) 870‑4673 (HOPE) - [Text HOME to 741741](https://www.crisistextline.org/) - [988 Lifeline Chat](https://988lifeline.org/chat/) ## FAQ ### How do I overcome anxiety? Overcoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep. ### What are five ways to overcome anxiety? Five of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health. ### Does anxiety ever go away? Anxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.
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