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| Meta Title | 7 Helpful Ways To Manage Anxiety | Health Articles | Optum |
| Meta Description | If you feel anxious, nervous, or stressed, these tips can help you manage and feel better. |
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| Boilerpipe Text | Anxiety can sometimes feel like it comes out of nowhere. One minute you’re okay. The next minute, you feel really nervous. Your heart may beat fast. You may even sweat, feel weak or tired, and breathe harder. It’s hard to stop thinking about what’s making you worried or scared.
1
It’s normal to feel
stressed and worried
sometimes. Maybe you have to give a presentation at work. Or you need to get to the airport on time.
But if you feel this way a lot or it stops you from doing things you need to do, you might have an anxiety disorder. Anxiety can make it hard to do everyday things. It can make you feel not so great. You might have a fast heartbeat, like a higher heart rate, headaches or an upset stomach. Some people might not want to eat. Or they might have trouble paying attention or sleeping.
“We become anxious when our brain thinks there’s a threat,” said Luana Marques, PhD, an associate professor of psychology at Harvard Medical School in Boston and director and founder of Community Psychiatry PRIDE at Massachusetts General Hospital. “It doesn’t matter whether it’s real or not. That’s our brain’s way of staying safe.”
Anxiety disorders are common. About 3 out of 10 adults have them at some point.
2
Even with help, it takes time to feel better.
Anxiety can be really tough, but there are ways to help yourself feel better. Keep reading to learn seven tips for taking care of your anxiety.
1. Talk with a professional
Talk therapy is a common way to treat anxiety.
2
That’s when you
talk with a mental health professional
about your worries. They’ll help you figure out what’s making you anxious. They can also help you learn how to handle it better.
There are
different types of professionals
who can help you with anxiety. They each have different specialties. Here are a few examples:
3
Behavioral health specialists:
These professionals need a master’s degree.
Psychiatrists:
These are doctors who can give you medicine to help with anxiety. They don’t usually do talk therapy.
Psychologists:
These experts have a doctoral degree (the highest academic training). They usually focus on talk therapy.
Cognitive behavioral therapy (CBT) is a type of talk therapy. It helps you think and act in new ways. Studies suggest that CBT can help lower anxiety symptoms.
4
Exposure therapy may be helpful for certain anxiety issues (also called disorders), like phobias.
1
These are things like being very scared of spiders or being in crowds. Exposure therapy is a CBT method that slowly and safely “exposes” you to your fears. It can make your anxiety feel less strong. You can use it with
relaxation exercises
.
Depending on your needs, part of your care could include medicine. It might include drugs like antidepressants and anti-anxiety drugs. These can help lower your symptoms.
But medicine and talking through feelings aren’t the only solutions. Your therapist may also suggest some self-help tips to help you take care of feelings of anxiety and stress. These might include mindfulness and deep-breathing exercises.
2. Get moving
Exercise can help you sleep better and have more energy.
5
Another reason to get moving? When you work out, your brain makes chemicals that can make you feel less anxious.
The American Psychiatric Association (APA) shared a study showing that
exercising
for 150 minutes or more each week lowered the chances of having anxiety symptoms by 24%.
5
And the more you move, the better. A 2019 study found that people who exercised 300 minutes or more a week had a 36% lower chance of feeling anxious.
6
3. Practice mindfulness
Another way to manage anxiety is by lowering stress during small moments in your day.
Mindfulness
is a great way to do this. That’s when you’re paying close attention to what’s happening right now. It helps you stay in the moment.
7
A 2022 study compared the effects of mindfulness practices and anxiety medicine on people with anxiety. Researchers found that practicing mindfulness could be just as good as taking medicine to lower anxiety symptoms for some of the people in the study.
8
Both groups being studied saw their anxiety levels drop by more than 30%.
Interested in trying? Here are a few ways to do it on your own:
7
Mind-body exercises like yoga and tai chi
Progressive muscle relaxation (a practice where you slowly tense and relax each muscle in your body)
Meditation
, which is when you sit quietly and focus on your breathing or having calm thoughts
If you’re wondering, they really do work. A 2020 study looked at people who did yoga for 3 months. More than half of them said they saw a big improvement in their anxiety.
9
4. Do breathing exercises
Breathing slowly and deeply can tell your brain to calm the rest of your body. Just 5 minutes of deep breathing can make your anxiety much better.
10
There are many breathing exercises you can try. One good one is called the 4-7-8 method.. Here’s how to do it:
Breathe in for 4 seconds
Hold your breath for 7 seconds
Breathe out for 8 seconds
5. Be nice to yourself
Changing how you talk with yourself may help calm anxiety. The way you think and talk to yourself can really affect how you feel. For example, try to replace a stressful thought with a more positive one.
A 2019 study found that
positive self-talk
helped athletes. It lowered their anxiety and made them feel more confident.
11
The next time you feel anxious, try this. Instead of being hard on yourself, do the opposite. Ask yourself: What would I say to my best friend if they were in the same situation?
“By learning to talk with yourself the same way you would your best friend, you’re able to challenge negative thoughts,” said Dr. Marques.
6. Keep a journal
It’s normal for people with anxiety to feel like to have a lot of thoughts on their mind. Writing down your thoughts can help. It gives them a place to be other than in your mind.
Here are a few ideas:
Write in a notebook with a pencil or pen
Write in a file on your computer
Write in a notes app on your smartphone or tablet
A 2022 review of thousands of journal articles found that journaling can really help your mental health.
12
It’s also low-cost and safe. Just write down how you’re feeling, how you spend your days and what you’re
thankful
for.
12
Seeing a list of what you’re grateful for can help you feel less stressed and help you feel happier.
7. Join a support group
Talking with other people who understand what you’re going through can make you feel less alone.
2
Joining a support group gives you a chance to share tips and ways to handle anxiety.
Your doctor may be able to help you find a support group nearby. You can also look for them online. One thing to remember: Advice from a support group is not the same as advice from your doctor.
1
Always talk with your doctor about your feelings and what’s going on.
Frequently asked questions
What is the 3-3-3 rule of anxiety?
Grounding exercises can lower anxiety by helping you focus on what’s around you instead of your worries.
The 3-3-3 rule is a common grounding exercise with three simple steps:
Look around and name three things you can see
Listen to identify three things you can hear
Move three parts of your body
When you feel anxious, try 3-3-3 rule to stop anxiety.
How do you handle anxiety?
There is no one single way to treat anxiety that works for everyone.
For some, calming techniques like deep breathing and meditation can help. For others, talk therapy (psychotherapy) and sometimes taking medicine might be needed to feel better.
Everyone experiences anxiety differently. What works for one person may not work for another. It’s a good idea to try different methods to find what works best for you.
What is the 5-5-5 rule for anxiety?
Deep breathing exercises are a common way to ease anxiety. When you take long, deep breaths, it helps you relax and calm your mind.
One effective deep-breathing technique is the 5-5-5 method:
Breathing in for 5 seconds
Holding your breath for 5 seconds
Breathing out for 5 seconds
Keep doing this until your anxious thoughts start to go away or you feel better.
What is the best way to treat anxiety?
The best treatment depends on the type of anxiety you have. For most anxiety problems, a mix of talk therapy and medicine, if needed, works well. Sometimes, just talk therapy can be enough to help manage your symptoms.
Many people find that relaxation techniques, like deep-breathing exercises and mindfulness meditation, help them feel less anxious right away. Regular exercise may also be helpful. If your symptoms become really bad and make it hard to do everyday things, talk to a mental health professional. They can help you figure out the best way to feel better.
Summary
Managing anxiety can feel really hard, but there are many ways to cope. Talking with a professional, doing breathing exercises, exercising, and practicing self-kindness are just some of the ways that can help.
Keeping a journal and joining a support group are also good ways to connect with yourself and others. These can give you support and make you feel better.
Remember, there’s no single way that works for everyone. It’s okay to try different methods to see what helps you the most. With the right tools and support, you can learn to manage your anxiety.
Several online resources can help:
National Alliance on Mental Illness (NAMI)
Mental Health America
SAMHSA’s National Helpline |
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[7 helpful ways manage anxiety](https://www.optum.com/en/health-articles.html//healthy-mind/7-helpful-ways-manage-anxiety/7-helpful-ways-manage-anxiety)
Medically Approved
# 7 helpful ways to manage anxiety
If you feel anxious, nervous, or stressed, these tips can help you manage and feel better.
## Your well-being matters
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Anxiety can sometimes feel like it comes out of nowhere. One minute you’re okay. The next minute, you feel really nervous. Your heart may beat fast. You may even sweat, feel weak or tired, and breathe harder. It’s hard to stop thinking about what’s making you worried or scared.1
It’s normal to feel [stressed and worried](https://www.optum.com/en/health-articles.html/healthy-mind/what-does-it-mean-have-good-mental-health) sometimes. Maybe you have to give a presentation at work. Or you need to get to the airport on time.
But if you feel this way a lot or it stops you from doing things you need to do, you might have an anxiety disorder. Anxiety can make it hard to do everyday things. It can make you feel not so great. You might have a fast heartbeat, like a higher heart rate, headaches or an upset stomach. Some people might not want to eat. Or they might have trouble paying attention or sleeping.
“We become anxious when our brain thinks there’s a threat,” said Luana Marques, PhD, an associate professor of psychology at Harvard Medical School in Boston and director and founder of Community Psychiatry PRIDE at Massachusetts General Hospital. “It doesn’t matter whether it’s real or not. That’s our brain’s way of staying safe.”
Anxiety disorders are common. About 3 out of 10 adults have them at some point.2 Even with help, it takes time to feel better.
Anxiety can be really tough, but there are ways to help yourself feel better. Keep reading to learn seven tips for taking care of your anxiety.
## Become our patient today
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## 1\. Talk with a professional
Talk therapy is a common way to treat anxiety.2 That’s when you [talk with a mental health professional](https://www.optum.com/en/health-articles.html/healthy-mind/finding-therapist-thats-right-you) about your worries. They’ll help you figure out what’s making you anxious. They can also help you learn how to handle it better.
There are [different types of professionals](https://www.optum.com/health-articles/article/healthy-mind/how-different-mental-health-professionals-help-you-heal/) who can help you with anxiety. They each have different specialties. Here are a few examples:3
- **Behavioral health specialists:** These professionals need a master’s degree.
- **Psychiatrists:** These are doctors who can give you medicine to help with anxiety. They don’t usually do talk therapy.
- **Psychologists:** These experts have a doctoral degree (the highest academic training). They usually focus on talk therapy.
Cognitive behavioral therapy (CBT) is a type of talk therapy. It helps you think and act in new ways. Studies suggest that CBT can help lower anxiety symptoms.4
Exposure therapy may be helpful for certain anxiety issues (also called disorders), like phobias.1 These are things like being very scared of spiders or being in crowds. Exposure therapy is a CBT method that slowly and safely “exposes” you to your fears. It can make your anxiety feel less strong. You can use it with [relaxation exercises](https://www.optum.com/en/health-articles.html/healthy-mind/10-quick-relaxation-techniques-feel-calm-minutes).
Depending on your needs, part of your care could include medicine. It might include drugs like antidepressants and anti-anxiety drugs. These can help lower your symptoms.
But medicine and talking through feelings aren’t the only solutions. Your therapist may also suggest some self-help tips to help you take care of feelings of anxiety and stress. These might include mindfulness and deep-breathing exercises.
## 2\. Get moving
Exercise can help you sleep better and have more energy.5 Another reason to get moving? When you work out, your brain makes chemicals that can make you feel less anxious.
The American Psychiatric Association (APA) shared a study showing that [exercising](https://www.optum.com/en/health-articles.html/healthy-living/10-easy-ways-sneak-activity-your-day) for 150 minutes or more each week lowered the chances of having anxiety symptoms by 24%.5 And the more you move, the better. A 2019 study found that people who exercised 300 minutes or more a week had a 36% lower chance of feeling anxious.6
## 3\. Practice mindfulness
Another way to manage anxiety is by lowering stress during small moments in your day. [Mindfulness](https://www.optum.com/en/health-articles.html/healthy-mind/beginners-guide-mindfulness-what-it-and-how-can-it-help-your-mental-health) is a great way to do this. That’s when you’re paying close attention to what’s happening right now. It helps you stay in the moment.7
A 2022 study compared the effects of mindfulness practices and anxiety medicine on people with anxiety. Researchers found that practicing mindfulness could be just as good as taking medicine to lower anxiety symptoms for some of the people in the study.8 Both groups being studied saw their anxiety levels drop by more than 30%.
Interested in trying? Here are a few ways to do it on your own:7
- Mind-body exercises like yoga and tai chi
- Progressive muscle relaxation (a practice where you slowly tense and relax each muscle in your body)
- [Meditation](https://www.optum.com/en/health-articles.html/healthy-mind/beginners-guide-meditation), which is when you sit quietly and focus on your breathing or having calm thoughts
If you’re wondering, they really do work. A 2020 study looked at people who did yoga for 3 months. More than half of them said they saw a big improvement in their anxiety.9
## 4\. Do breathing exercises
Breathing slowly and deeply can tell your brain to calm the rest of your body. Just 5 minutes of deep breathing can make your anxiety much better.10
There are many breathing exercises you can try. One good one is called the 4-7-8 method.. Here’s how to do it:
- Breathe in for 4 seconds
- Hold your breath for 7 seconds
- Breathe out for 8 seconds
## 5\. Be nice to yourself
Changing how you talk with yourself may help calm anxiety. The way you think and talk to yourself can really affect how you feel. For example, try to replace a stressful thought with a more positive one.
A 2019 study found that [positive self-talk](https://www.optum.com/en/health-articles.html/healthy-mind/doable-ways-cultivate-positive-mindset) helped athletes. It lowered their anxiety and made them feel more confident.11
The next time you feel anxious, try this. Instead of being hard on yourself, do the opposite. Ask yourself: What would I say to my best friend if they were in the same situation?
“By learning to talk with yourself the same way you would your best friend, you’re able to challenge negative thoughts,” said Dr. Marques.
## 6\. Keep a journal
It’s normal for people with anxiety to feel like to have a lot of thoughts on their mind. Writing down your thoughts can help. It gives them a place to be other than in your mind.
Here are a few ideas:
- Write in a notebook with a pencil or pen
- Write in a file on your computer
- Write in a notes app on your smartphone or tablet
A 2022 review of thousands of journal articles found that journaling can really help your mental health.12 It’s also low-cost and safe. Just write down how you’re feeling, how you spend your days and what you’re [thankful](https://www.optum.com/en/health-articles.html/healthy-mind/how-form-gratitude-habit-everyday-ways-find-joy-and-lighten-your-mood) for.12
Seeing a list of what you’re grateful for can help you feel less stressed and help you feel happier.
## 7\. Join a support group
Talking with other people who understand what you’re going through can make you feel less alone.2 Joining a support group gives you a chance to share tips and ways to handle anxiety.
Your doctor may be able to help you find a support group nearby. You can also look for them online. One thing to remember: Advice from a support group is not the same as advice from your doctor.1 Always talk with your doctor about your feelings and what’s going on.
Optum Behavioral Care offers mental health and substance use services with more than 230 centers in 30 states and nationwide teletherapy services.[Find care now](https://www.optumbhcare.com/en-US)
## Frequently asked questions
### What is the 3-3-3 rule of anxiety?
Grounding exercises can lower anxiety by helping you focus on what’s around you instead of your worries.
The 3-3-3 rule is a common grounding exercise with three simple steps:
- Look around and name three things you can see
- Listen to identify three things you can hear
- Move three parts of your body
When you feel anxious, try 3-3-3 rule to stop anxiety.
### How do you handle anxiety?
There is no one single way to treat anxiety that works for everyone.
For some, calming techniques like deep breathing and meditation can help. For others, talk therapy (psychotherapy) and sometimes taking medicine might be needed to feel better.
Everyone experiences anxiety differently. What works for one person may not work for another. It’s a good idea to try different methods to find what works best for you.
### What is the 5-5-5 rule for anxiety?
Deep breathing exercises are a common way to ease anxiety. When you take long, deep breaths, it helps you relax and calm your mind.
One effective deep-breathing technique is the 5-5-5 method:
- Breathing in for 5 seconds
- Holding your breath for 5 seconds
- Breathing out for 5 seconds
Keep doing this until your anxious thoughts start to go away or you feel better.
### What is the best way to treat anxiety?
The best treatment depends on the type of anxiety you have. For most anxiety problems, a mix of talk therapy and medicine, if needed, works well. Sometimes, just talk therapy can be enough to help manage your symptoms.
Many people find that relaxation techniques, like deep-breathing exercises and mindfulness meditation, help them feel less anxious right away. Regular exercise may also be helpful. If your symptoms become really bad and make it hard to do everyday things, talk to a mental health professional. They can help you figure out the best way to feel better.
## Summary
Managing anxiety can feel really hard, but there are many ways to cope. Talking with a professional, doing breathing exercises, exercising, and practicing self-kindness are just some of the ways that can help.
Keeping a journal and joining a support group are also good ways to connect with yourself and others. These can give you support and make you feel better.
Remember, there’s no single way that works for everyone. It’s okay to try different methods to see what helps you the most. With the right tools and support, you can learn to manage your anxiety.
Several online resources can help:
- [National Alliance on Mental Illness (NAMI)](https://www.nami.org/Support-Education/Mental-Health-Education/)
- [Mental Health America](https://mhanational.org/finding-help/)
- [SAMHSA’s National Helpline](https://www.samhsa.gov/find-help/helplines/national-helpline)
## More ways to be a healthier you
Healthy mind
### How to talk with your teen about mental health
It's important to talk with your teen about mental health, especially if symptoms last for weeks or months. It might be helpful to learn more about mental health issues you're unfamiliar with. You can also share your experiences with them.
[Learn more](https://www.optum.com/en/health-articles.html/healthy-mind/how-talk-your-teen-about-mental-health)
Healthy mind
### Feeling alone? Simple steps to connect with others and feel better
Loneliness can affect anyone, at any age. Small steps can help you feel more connected and improve your mental health.
[Learn more](https://www.optum.com/en/health-articles.html/healthy-mind/feeling-alone-simple-steps-to-connect-with-others-and-feel-better)
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## Sources
1. National Alliance on Mental Illness. [Anxiety disorders.](https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/) December, 2017.
2. American Psychiatric Association. [What are anxiety disorders?](https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders#:) June, 2023.
3. Tobin JM. [Counseling, therapy, and psychology: What's the difference?](https://www.psychology.org/resources/counseling-therapy-psychology-differences/) Psychology.org. March 12, 2025.
4. van Dis EAM, et al. [Long-term outcomes of cognitive behavioral therapy for anxiety-related disorders: A systematic review and meta-analysis.](https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2756136) JAMA Psychiatry. November 23, 2019.
5. American Psychiatric Association. [More benefits of exercise: Preventing and treating anxiety.](https://www.psychiatry.org/news-room/apa-blogs/benefits-of-exercise-preventing-treating-anxiety) July 29, 2019.
6. Hallgren M, Nguyen T-T-D, Herring MP, et al. [Associations of physical activity with anxiety symptoms and disorders: Findings from the Swedish National March Cohort.](https://www.sciencedirect.com/science/article/abs/pii/S0163834318303839?via%3Dihub) General Hospital Psychiatry. March 10, 2019.
7. American Psychological Association. [Mindfulness meditation: A research-proven way to reduce stress.](https://www.apa.org/topics/mindfulness/meditation) October 30, 2019.
8. Hoge EA, et al. [Mindfulness-based stress reduction vs. escitalopram for the treatment of adults with anxiety disorders. A randomized clinical trial.](https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2798510) JAMA Psychiatry. November 9, 2022.
9. Simon NM, et al. [Efficacy of yoga vs. cognitive behavioral therapy vs. stress education for the treatment of generalized anxiety disorder: A randomized clinical trial.](https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2769486) JAMA Psychiatry. August 12, 2020.
10. Magnon V, et al. [Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.](https://www.nature.com/articles/s41598-021-98736-9) Scientific Reports. September 29, 2021.
11. Walter N, et al. [Effects of self-talk training on competitive anxiety, self-efficacy, volitional skills, and performance: An intervention study with junior sub-elite athletes.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628429/) Sports (Basel). June 19, 2019.
12. Sohal M, et al. [Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176/) Family Medicine and Community Health. March 18, 2022.
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| Readable Markdown | Anxiety can sometimes feel like it comes out of nowhere. One minute you’re okay. The next minute, you feel really nervous. Your heart may beat fast. You may even sweat, feel weak or tired, and breathe harder. It’s hard to stop thinking about what’s making you worried or scared.1
It’s normal to feel [stressed and worried](https://www.optum.com/en/health-articles.html/healthy-mind/what-does-it-mean-have-good-mental-health) sometimes. Maybe you have to give a presentation at work. Or you need to get to the airport on time.
But if you feel this way a lot or it stops you from doing things you need to do, you might have an anxiety disorder. Anxiety can make it hard to do everyday things. It can make you feel not so great. You might have a fast heartbeat, like a higher heart rate, headaches or an upset stomach. Some people might not want to eat. Or they might have trouble paying attention or sleeping.
“We become anxious when our brain thinks there’s a threat,” said Luana Marques, PhD, an associate professor of psychology at Harvard Medical School in Boston and director and founder of Community Psychiatry PRIDE at Massachusetts General Hospital. “It doesn’t matter whether it’s real or not. That’s our brain’s way of staying safe.”
Anxiety disorders are common. About 3 out of 10 adults have them at some point.2 Even with help, it takes time to feel better.
Anxiety can be really tough, but there are ways to help yourself feel better. Keep reading to learn seven tips for taking care of your anxiety.
## 1\. Talk with a professional
Talk therapy is a common way to treat anxiety.2 That’s when you [talk with a mental health professional](https://www.optum.com/en/health-articles.html/healthy-mind/finding-therapist-thats-right-you) about your worries. They’ll help you figure out what’s making you anxious. They can also help you learn how to handle it better.
There are [different types of professionals](https://www.optum.com/health-articles/article/healthy-mind/how-different-mental-health-professionals-help-you-heal/) who can help you with anxiety. They each have different specialties. Here are a few examples:3
- **Behavioral health specialists:** These professionals need a master’s degree.
- **Psychiatrists:** These are doctors who can give you medicine to help with anxiety. They don’t usually do talk therapy.
- **Psychologists:** These experts have a doctoral degree (the highest academic training). They usually focus on talk therapy.
Cognitive behavioral therapy (CBT) is a type of talk therapy. It helps you think and act in new ways. Studies suggest that CBT can help lower anxiety symptoms.4
Exposure therapy may be helpful for certain anxiety issues (also called disorders), like phobias.1 These are things like being very scared of spiders or being in crowds. Exposure therapy is a CBT method that slowly and safely “exposes” you to your fears. It can make your anxiety feel less strong. You can use it with [relaxation exercises](https://www.optum.com/en/health-articles.html/healthy-mind/10-quick-relaxation-techniques-feel-calm-minutes).
Depending on your needs, part of your care could include medicine. It might include drugs like antidepressants and anti-anxiety drugs. These can help lower your symptoms.
But medicine and talking through feelings aren’t the only solutions. Your therapist may also suggest some self-help tips to help you take care of feelings of anxiety and stress. These might include mindfulness and deep-breathing exercises.
## 2\. Get moving
Exercise can help you sleep better and have more energy.5 Another reason to get moving? When you work out, your brain makes chemicals that can make you feel less anxious.
The American Psychiatric Association (APA) shared a study showing that [exercising](https://www.optum.com/en/health-articles.html/healthy-living/10-easy-ways-sneak-activity-your-day) for 150 minutes or more each week lowered the chances of having anxiety symptoms by 24%.5 And the more you move, the better. A 2019 study found that people who exercised 300 minutes or more a week had a 36% lower chance of feeling anxious.6
## 3\. Practice mindfulness
Another way to manage anxiety is by lowering stress during small moments in your day. [Mindfulness](https://www.optum.com/en/health-articles.html/healthy-mind/beginners-guide-mindfulness-what-it-and-how-can-it-help-your-mental-health) is a great way to do this. That’s when you’re paying close attention to what’s happening right now. It helps you stay in the moment.7
A 2022 study compared the effects of mindfulness practices and anxiety medicine on people with anxiety. Researchers found that practicing mindfulness could be just as good as taking medicine to lower anxiety symptoms for some of the people in the study.8 Both groups being studied saw their anxiety levels drop by more than 30%.
Interested in trying? Here are a few ways to do it on your own:7
- Mind-body exercises like yoga and tai chi
- Progressive muscle relaxation (a practice where you slowly tense and relax each muscle in your body)
- [Meditation](https://www.optum.com/en/health-articles.html/healthy-mind/beginners-guide-meditation), which is when you sit quietly and focus on your breathing or having calm thoughts
If you’re wondering, they really do work. A 2020 study looked at people who did yoga for 3 months. More than half of them said they saw a big improvement in their anxiety.9
## 4\. Do breathing exercises
Breathing slowly and deeply can tell your brain to calm the rest of your body. Just 5 minutes of deep breathing can make your anxiety much better.10
There are many breathing exercises you can try. One good one is called the 4-7-8 method.. Here’s how to do it:
- Breathe in for 4 seconds
- Hold your breath for 7 seconds
- Breathe out for 8 seconds
## 5\. Be nice to yourself
Changing how you talk with yourself may help calm anxiety. The way you think and talk to yourself can really affect how you feel. For example, try to replace a stressful thought with a more positive one.
A 2019 study found that [positive self-talk](https://www.optum.com/en/health-articles.html/healthy-mind/doable-ways-cultivate-positive-mindset) helped athletes. It lowered their anxiety and made them feel more confident.11
The next time you feel anxious, try this. Instead of being hard on yourself, do the opposite. Ask yourself: What would I say to my best friend if they were in the same situation?
“By learning to talk with yourself the same way you would your best friend, you’re able to challenge negative thoughts,” said Dr. Marques.
## 6\. Keep a journal
It’s normal for people with anxiety to feel like to have a lot of thoughts on their mind. Writing down your thoughts can help. It gives them a place to be other than in your mind.
Here are a few ideas:
- Write in a notebook with a pencil or pen
- Write in a file on your computer
- Write in a notes app on your smartphone or tablet
A 2022 review of thousands of journal articles found that journaling can really help your mental health.12 It’s also low-cost and safe. Just write down how you’re feeling, how you spend your days and what you’re [thankful](https://www.optum.com/en/health-articles.html/healthy-mind/how-form-gratitude-habit-everyday-ways-find-joy-and-lighten-your-mood) for.12
Seeing a list of what you’re grateful for can help you feel less stressed and help you feel happier.
## 7\. Join a support group
Talking with other people who understand what you’re going through can make you feel less alone.2 Joining a support group gives you a chance to share tips and ways to handle anxiety.
Your doctor may be able to help you find a support group nearby. You can also look for them online. One thing to remember: Advice from a support group is not the same as advice from your doctor.1 Always talk with your doctor about your feelings and what’s going on.
## Frequently asked questions
### What is the 3-3-3 rule of anxiety?
Grounding exercises can lower anxiety by helping you focus on what’s around you instead of your worries.
The 3-3-3 rule is a common grounding exercise with three simple steps:
- Look around and name three things you can see
- Listen to identify three things you can hear
- Move three parts of your body
When you feel anxious, try 3-3-3 rule to stop anxiety.
### How do you handle anxiety?
There is no one single way to treat anxiety that works for everyone.
For some, calming techniques like deep breathing and meditation can help. For others, talk therapy (psychotherapy) and sometimes taking medicine might be needed to feel better.
Everyone experiences anxiety differently. What works for one person may not work for another. It’s a good idea to try different methods to find what works best for you.
### What is the 5-5-5 rule for anxiety?
Deep breathing exercises are a common way to ease anxiety. When you take long, deep breaths, it helps you relax and calm your mind.
One effective deep-breathing technique is the 5-5-5 method:
- Breathing in for 5 seconds
- Holding your breath for 5 seconds
- Breathing out for 5 seconds
Keep doing this until your anxious thoughts start to go away or you feel better.
### What is the best way to treat anxiety?
The best treatment depends on the type of anxiety you have. For most anxiety problems, a mix of talk therapy and medicine, if needed, works well. Sometimes, just talk therapy can be enough to help manage your symptoms.
Many people find that relaxation techniques, like deep-breathing exercises and mindfulness meditation, help them feel less anxious right away. Regular exercise may also be helpful. If your symptoms become really bad and make it hard to do everyday things, talk to a mental health professional. They can help you figure out the best way to feel better.
## Summary
Managing anxiety can feel really hard, but there are many ways to cope. Talking with a professional, doing breathing exercises, exercising, and practicing self-kindness are just some of the ways that can help.
Keeping a journal and joining a support group are also good ways to connect with yourself and others. These can give you support and make you feel better.
Remember, there’s no single way that works for everyone. It’s okay to try different methods to see what helps you the most. With the right tools and support, you can learn to manage your anxiety.
Several online resources can help:
- [National Alliance on Mental Illness (NAMI)](https://www.nami.org/Support-Education/Mental-Health-Education/)
- [Mental Health America](https://mhanational.org/finding-help/)
- [SAMHSA’s National Helpline](https://www.samhsa.gov/find-help/helplines/national-helpline) |
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