🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 50 (from laksa044)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa050.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.verywellhealth.com/how-to-deal-with-anxiety-8384822\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellhealth.com/how-to-deal-with-anxiety-8384822\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellhealth.com\/how-to-deal-with-anxiety-8384822","crawl_time":1776112821,"first_indexed_time":1702931791,"http_code":200,"src_unparsed":"com,verywellhealth!www,\/how-to-deal-with-anxiety-8384822 s443","src_root_hash":"5681562863987870850","history_drop_reason":null,"meta_title":"How to Cope With Anxiety","meta_descriptions":["Learning how to cope with anxiety involves a combination of immediate hacks and long-term strategies. Here are the techniques to master."],"attrs_boilerpipe_text":"Key Takeaways\nReframe negative thoughts by replacing them with positive images or memories.\nUse the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel.\nDeep breathing exercises, like 4-7-8 breathing, can help reduce anxiety.\nLearning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe\nanxiety\nas general feelings of worry along with aggitation, a sense of unease, or feelings of dread.\nIt’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder.\nIllustration by Julie Bang for Verywell Health\nHow to Calm Anxiety Immediately\nAnxiety symptoms\ncan be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own.\nReframing Negative Thoughts\nAnxiety often leads to\nworrying thoughts\nand distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit.\nYou can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful.\nFor example, if you have the thought, \"I'm so bad at public speaking,\" a kinder and more helpful thought replacement could be, \"I will set a goal for myself to practice and learn new techniques to improve.\" Or remind yourself about a time in the past when you were able to speak in public despite your anxiety.\nThe 3-3-3 Rule\nThe 3-3-3 rule can help\ninterrupt ruminating thoughts\nand bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body.\nDeep Breathing\nIntentional\nbreathing\nis an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts.\nThere are various\ndeep breathing exercises\n. One method to try is 4-7-8 breathing:\nFind a comfortable position and intentionally relax your muscles.\nClose your eyes or soften your gaze.\nTake a deep breath in as you expand your belly, counting to four as you inhale.\nHold your breath while counting to seven.\nExhale while contracting your belly and counting to eight.\nContinue for as long as desired.\nGrounding Techniques\nGrounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques.\nThe easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone.\nMovement\nPhysical\nexercise\nand movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health.\nThough exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication.\nHere are some examples of exercises to try:\nAerobic\nexercises, such as biking, walking, hiking, or swimming\nWeight-bearing\nexercises, such as squats, weight lifting, and push-ups\nStretching\nexercises, such as yoga, Pilates, or tai chi\nAlways check with a healthcare provider before starting a new exercise routine.\nAromatherapy\nAromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include:\nRose oil\nLavender\nBergamot\nOrange\nLemon\nAromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe.\nFor expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them.\nLong-Term Strategies for Coping With Anxiety\nIn addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term.\nIdentifying and Managing Triggers\nKeeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted.\nYou can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns.\nTherapy\nWorking with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is\ncognitive behavioral therapy (CBT)\n.\nCBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation.\nMeditation\nMindfulness\nis being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms.\nTry carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started:\nSit comfortably with your eyes closed.\nStart to focus on your breathing.\nAs you inhale, label the breath by saying \"in breath\" silently to yourself.\nAs you exhale, label it \"out breath.\"\nWhile you do this, you'll start to notice thoughts. Without judgment, notice them, label them \"thoughts,\" and bring your attention back to your breathing.\nDo this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts.\nDiet and Supplements\nTry to eat a healthy diet\n: Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with\nlower levels of anxiety\ninclude:\nThe Mediterranean diet\nAnti-inflammatory diets\nDiets that feature large varieties of foods\nThese healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains.\nTry to avoid or eliminate caffeine\n: Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg.\nCaffeine can be found in coffee, tea, soda pop, chocolate, and some medications. \nTry to avoid or eliminate alcohol\n: Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety.\nTry supplements\n: Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks.\nYou can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish. \nMagnesium is a mineral that may help with anxiety.\nGood food sources include nuts, soybeans, and spinach. \nAlways talk to a healthcare provider before taking a supplement, especially if you take medications.\nIn the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When \nchoosing a supplement\n, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.\nMedication\nFor some people,\nmedication\nserves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are\nselective serotonin reuptake inhibitors (SSRIs)\nand serotonin and norepinephrine reuptake inhibitors (SNRIs).\nThese classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety.\nQuit Smoking\nWhile it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition.\nJournal\nJournaling\nis a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started:\nKeep a log.\nWrite about your thoughts, behaviors, and feelings each day.\nWrite about your activities.\nDo a brain dump.\nFollow a prompt.\nSocialize\nAnxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques.\nAttending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations.\nAnxiety Symptoms\nAnxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include:\nRestlessness\nIncreased heart rate\nNervousness or shaking\nDifficulty concentrating\nFeeling tired\nDifficulty sleeping\nUncontrollable worry\nWhen to See a Healthcare Provider\nWorry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider.","attrs_markdown":"[Skip to content](https:\/\/www.verywellhealth.com\/how-to-deal-with-anxiety-8384822#skip-to-content)\n\nMenu\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n  - [Colorectal Cancer](https:\/\/www.verywellhealth.com\/colon-cancer-4014742)\n  - [Arthritis](https:\/\/www.verywellhealth.com\/arthritis-overview-4582013)\n  - [Type 2 Diabetes](https:\/\/www.verywellhealth.com\/type-2-diabetes-overview-4581874)\n  - [Digestive Health](https:\/\/www.verywellhealth.com\/digestive-health-4141198)\n  - [Multiple Sclerosis](https:\/\/www.verywellhealth.com\/multiple-sclerosis-overview-4581925)\n  - [Skin Health](https:\/\/www.verywellhealth.com\/skin-health-4014649)\n  - [View All](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Prevention & Treatment](https:\/\/www.verywellhealth.com\/prevention-and-treatment-4158390)\n  - 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[Public Health](https:\/\/www.verywellhealth.com\/public-health-4158386)\n  - [Patient Rights](https:\/\/www.verywellhealth.com\/patient-rights-4014673)\n  - [Disability](https:\/\/www.verywellhealth.com\/disability-4014735)\n  - [Caregivers & Loved Ones](https:\/\/www.verywellhealth.com\/for-caregivers-and-loved-ones-4014749)\n  - [End of Life Concerns](https:\/\/www.verywellhealth.com\/end-of-life-overview-4581973)\n  - [View All](https:\/\/www.verywellhealth.com\/health-care-4014769)\n- [News](https:\/\/www.verywellhealth.com\/news-4846412)\n  - [Health News](https:\/\/www.verywellhealth.com\/health-news-4844929)\n  - [Studies & Guidelines](https:\/\/www.verywellhealth.com\/studies-and-guidelines-11869035)\n  - [View All](https:\/\/www.verywellhealth.com\/news-4846412)\n\n[More in Mental Health](https:\/\/www.verywellhealth.com\/mental-health-5079153)\n\n- [Anxiety Disorders](https:\/\/www.verywellhealth.com\/anxiety-disorders-5205106)\n- [Mental Health Disorder Symptoms](https:\/\/www.verywellhealth.com\/mental-health-disorders-symptoms-8646516)\n- [Autism](https:\/\/www.verywellhealth.com\/autism-overview-4582004)\n- [ADHD](https:\/\/www.verywellhealth.com\/adhd-8430762)\n- [Bipolar Disorder](https:\/\/www.verywellhealth.com\/bipolar-disorder-8431792)\n- [Depression](https:\/\/www.verywellhealth.com\/depression-8431794)\n- [OCD](https:\/\/www.verywellhealth.com\/ocd-related-disorders-8431799)\n- [Mood Disorders](https:\/\/www.verywellhealth.com\/mood-disorders-5205099)\n- [Eating Disorders](https:\/\/www.verywellhealth.com\/eating-disorders-5205104)\n- [Neurodevelopmental Disorders](https:\/\/www.verywellhealth.com\/neurodevelopmental-disorders-5205110)\n- [Therapy](https:\/\/www.verywellhealth.com\/therapy-5205107)\n- [Personality Disorders](https:\/\/www.verywellhealth.com\/personality-disorders-5205101)\n- [Psychotic Disorders](https:\/\/www.verywellhealth.com\/psychotic-disorders-5205105)\n- [Substance Use Disorder & Addiction](https:\/\/www.verywellhealth.com\/substance-use-disorder-addiction-5205102)\n- [Psychology](https:\/\/www.verywellhealth.com\/psychology-8431801)\n- [Trauma & Stressor-Related Disorders](https:\/\/www.verywellhealth.com\/trauma-and-stressor-related-disorders-5205109)\n\n[View More](https:\/\/www.verywellhealth.com\/mental-health-5079153)\n\nTools & Resources\n\n- [Thyroid Test Analyzer](https:\/\/www.verywellhealth.com\/thyroid-test-analyzer-8647820)\n- [Doctor Discussion Guides](https:\/\/www.verywellhealth.com\/doctor-discussion-guides-4179090)\n- [Hemoglobin A1c Test Analyzer](https:\/\/www.verywellhealth.com\/a1c-test-analyzer-8647852)\n- [Lipid Test Analyzer](https:\/\/www.verywellhealth.com\/lipid-test-analyzer-8647856)\n- [Complete Blood Count (CBC) Analyzer](https:\/\/www.verywellhealth.com\/complete-blood-count-cbc-analyzer-8647862)\n\n- [About Us](https:\/\/www.verywellhealth.com\/about-us-5180305)\n- [Editorial Process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042)\n- [Medical Review Board](https:\/\/www.verywellhealth.com\/meet-our-medical-expert-board-11762003)\n\nVerywell Health's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nAnxiety Disorder Guide\n\nAnxiety Disorder Guide\n\n- [Overview](https:\/\/www.verywellhealth.com\/anxiety-disorder-5089639)\n- [Symptoms](https:\/\/www.verywellhealth.com\/signs-of-anxiety-11794243)\n- [Coping](https:\/\/www.verywellhealth.com\/how-to-deal-with-anxiety-8384822)\n# How to Cope With Anxiety\nBy [Melissa Porrey LPC, NCC](https:\/\/www.verywellhealth.com\/melissa-porrey-5194870)\n\nUpdated on March 29, 2026\n\nMedically reviewed by  [Aleesha Grier, PsyD](https:\/\/www.verywellhealth.com\/aleesha-grier-7506829)\n\nClose\n\n### Key Takeaways\n- Reframe negative thoughts by replacing them with positive images or memories.\n- Use the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel.\n- Deep breathing exercises, like 4-7-8 breathing, can help reduce anxiety.\n\nLearning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe [anxiety](https:\/\/www.verywellhealth.com\/severe-anxiety-5200310) as general feelings of worry along with aggitation, a sense of unease, or feelings of dread.\n\nIt’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder.\n\n![An illustration showing 13 ways to cope with anxiety.]()\n\n![An illustration showing 13 ways to cope with anxiety.](https:\/\/www.verywellhealth.com\/thmb\/YR2ZfTQO8tBA7jM3siABdgpJCKs=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-JulieBang-HowToDealWithAnxiety13WaysToCope-4000x2700-f881c81b93974defb879e4715132f690.png)\n\nIllustration by Julie Bang for Verywell Health\n## How to Calm Anxiety Immediately\n[Anxiety symptoms](https:\/\/www.verywellhealth.com\/signs-of-anxiety-11794243) can be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own.\n\n### Reframing Negative Thoughts\nAnxiety often leads to [worrying thoughts](https:\/\/www.verywellmind.com\/repetitive-thoughts-emotional-processing-or-rumination-3144936) and distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit.\n\nYou can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful.\n\nFor example, if you have the thought, \"I'm so bad at public speaking,\" a kinder and more helpful thought replacement could be, \"I will set a goal for myself to practice and learn new techniques to improve.\" Or remind yourself about a time in the past when you were able to speak in public despite your anxiety.\n\n### The 3-3-3 Rule\nThe 3-3-3 rule can help [interrupt ruminating thoughts](https:\/\/www.verywellhealth.com\/how-to-stop-overthinking-7570368) and bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body.\n\n### Deep Breathing\nIntentional [breathing](https:\/\/www.verywellhealth.com\/diaphragmatic-breathing-how-to-benefits-and-exercises-5219974) is an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts.\n\nThere are various [deep breathing exercises](https:\/\/www.verywellhealth.com\/breathing-techniques-8382890). One method to try is 4-7-8 breathing:\n\n1. Find a comfortable position and intentionally relax your muscles.\n2. Close your eyes or soften your gaze.\n3. Take a deep breath in as you expand your belly, counting to four as you inhale.\n4. Hold your breath while counting to seven.\n5. Exhale while contracting your belly and counting to eight.\n6. Continue for as long as desired.\n### Grounding Techniques\nGrounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques.\n\nThe easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone.\n\n### Movement\nPhysical [exercise](https:\/\/www.verywellhealth.com\/how-aerobic-exercise-impacts-brain-health-11902596) and movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health.\n\nThough exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication.\n\nHere are some examples of exercises to try:\n\n- [**Aerobic**](https:\/\/www.verywellhealth.com\/aerobic-exercise-5218112) exercises, such as biking, walking, hiking, or swimming\n- [**Weight-bearing**](https:\/\/www.verywellhealth.com\/what-is-weightbearing-exercise-189731) exercises, such as squats, weight lifting, and push-ups\n- **Stretching** exercises, such as yoga, Pilates, or tai chi\n\nAlways check with a healthcare provider before starting a new exercise routine.\n\n### Aromatherapy\nAromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include:\n\n- Rose oil\n- Lavender\n- Bergamot\n- Orange\n- Lemon\n\nAromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe.\n\nFor expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them.\n\n## Long-Term Strategies for Coping With Anxiety\nIn addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term.\n\n### Identifying and Managing Triggers\nKeeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted.\n\nYou can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns.\n\n### Therapy\nWorking with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is [cognitive behavioral therapy (CBT)](https:\/\/www.verywellhealth.com\/dialectical-behavior-therapy-5212359).\n\nCBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation.\n\n### Meditation\n[Mindfulness](https:\/\/www.verywellhealth.com\/mindfulness-exercises-5204406) is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms.\n\nTry carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started:\n\n1. Sit comfortably with your eyes closed.\n2. Start to focus on your breathing.\n3. As you inhale, label the breath by saying \"in breath\" silently to yourself.\n4. As you exhale, label it \"out breath.\"\n5. While you do this, you'll start to notice thoughts. Without judgment, notice them, label them \"thoughts,\" and bring your attention back to your breathing.\n\nDo this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts.\n\n### Diet and Supplements\n**Try to eat a healthy diet**: Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with [lower levels of anxiety](https:\/\/www.verywellhealth.com\/foods-that-help-with-anxiety-11685489) include:\n\n- The Mediterranean diet\n- Anti-inflammatory diets\n- Diets that feature large varieties of foods\n\nThese healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains.\n\n**Try to avoid or eliminate caffeine**: Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications.\n\n**Try to avoid or eliminate alcohol**: Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety.\n\n**Try supplements**: Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks. You can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish.\n\nMagnesium is a mineral that may help with anxiety. Good food sources include nuts, soybeans, and spinach.\n\nAlways talk to a healthcare provider before taking a supplement, especially if you take medications.\n\nIn the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https:\/\/www.verywellhealth.com\/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.\n\n### Medication\nFor some people, [medication](https:\/\/www.verywellhealth.com\/medications-for-anxiety-and-depression-8348994) serves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.verywellhealth.com\/selective-serotonin-reuptake-inhibitors-ssris-5223678) and serotonin and norepinephrine reuptake inhibitors (SNRIs).\n\nThese classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety.\n\n### Quit Smoking\nWhile it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition.\n\n### Journal\n[Journaling](https:\/\/www.verywellhealth.com\/journaling-7498123) is a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started:\n\n- Keep a log.\n- Write about your thoughts, behaviors, and feelings each day.\n- Write about your activities.\n- Do a brain dump.\n- Follow a prompt.\n### Socialize\nAnxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques.\n\nAttending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations.\n\n### Anxiety Symptoms\nAnxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include:\n\n- Restlessness\n- Increased heart rate\n- Nervousness or shaking\n- Difficulty concentrating\n- Feeling tired\n- Difficulty sleeping\n- Uncontrollable worry\n## When to See a Healthcare Provider\nWorry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider.\n\nIf you or a loved one is struggling with anxiety, contact the [Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline](https:\/\/www.samhsa.gov\/find-help\/helplines\/national-helpline) at **1-800-662-4357** for information on support and treatment options in your area.\n\nIf you prefer communicating by text, [Crisis Text Line](https:\/\/www.crisistextline.org\/) offers support through text messaging 24\/7. Text HOME to **741741** and a live counselor will respond to help you during a panic attack or other mental health issue.\n\nRead more:\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Mental Health](https:\/\/www.verywellhealth.com\/mental-health-5079153)\n- [Anxiety Disorders](https:\/\/www.verywellhealth.com\/anxiety-disorders-5205106)\n\n13 Sources\n\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. NIH National Institute of Mental Health. [Anxiety disorders](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders).\n2. Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. [The power of positive thinking: pathological worry is reduced by thought replacement in generalized anxiety disorder](https:\/\/doi.org\/10.1016\/j.brat.2015.12.017). *Behav Res Ther*. 2016;78:13-18. doi:10.1016\/j.brat.2015.12.017\n3. Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. [Exercise as treatment for anxiety: systematic review and analysis](https:\/\/doi.org\/10.1007\/s12160-014-9685-9). *Ann Behav Med*. 2015;49(4):542-556. doi:10.1007\/s12160-014-9685-9\n4. Barati F, Nasiri A, Akbari N, Sharifzadeh G. [The effect of aromatherapy on anxiety in patients](https:\/\/doi.org\/10.5812\/numonthly.38347). *Nephrourol Mon*. 2016;8(5):e38347. doi:10.5812\/numonthly.38347\n5. Curtiss JE, Levine DS, Ander I, Baker AW. [Cognitive-behavioral treatments for anxiety and stress-related disorders](https:\/\/doi.org\/10.1176%2Fappi.focus.20200045). *Focus (Am Psychiatr Publ)*. 2021;19(2):184-189. doi:10.1176\/appi.focus.20200045\n6. Aucoin M, LaChance L, Naidoo U, et al. [Diet and anxiety: a scoping review](https:\/\/doi.org\/10.3390\/nu13124418). *Nutrients*. 2021;13(12):4418. doi:10.3390\/nu13124418\n7. Liu C, Wang L, Zhang C, et al. [Caffeine intake and anxiety: a meta-analysis](https:\/\/doi.org\/10.3389\/fpsyg.2024.1270246). *Front Psychol*. 2024;15:1270246. doi:10.3389\/fpsyg.2024.1270246\n8. D'Aquino S, Kumar A, Riordan B, Callinan S. [Long-term effects of alcohol consumption on anxiety in adults: A systematic review](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306460324000960). *Addict Behav*. 2024;155:108047. doi:10.1016\/j.addbeh.2024.108047\n9. Yang R, Wang L, Jin K, et al. [Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial](https:\/\/doi.org\/10.3389\/fnut.2022.876152). *Front Nutr*. 2022;9:876152. doi:10.3389\/fnut.2022.876152\n10. Boyle NB, Lawton C, Dye L. [The effects of magnesium supplementation on subjective anxiety and stress - A systematic review](https:\/\/doi.org\/10.3390\/nu9050429). *Nutrients*. 2017;9(5):429. doi:10.3390\/nu9050429\n11. Mayo-Wilson E, Dias S, Mavranezouli I, et al. [Psychological and pharmacological interventions for social anxiety disorder in adults: a systematic review and network meta-analysis](https:\/\/doi.org\/10.1016\/S2215-0366%2814%2970329-3). *Lancet Psychiatry*. 2014;1(5):368-376. doi:10.1016\/S2215-0366(14)70329-3\n12. NHS. [Stopping smoking for your mental health](https:\/\/www.nhs.uk\/live-well\/quit-smoking\/stopping-smoking-mental-health-benefits\/).\n13. Locke AB, Kirst N, Shultz CG. [Diagnosis and management of generalized anxiety disorder and panic disorder in adults](https:\/\/www.aafp.org\/pubs\/afp\/issues\/2015\/0501\/p617.html). *Am Fam Physician*. 2015;91(9):617-624.\n\n![Bio Photo]()\n\n![Bio Photo](https:\/\/www.verywellhealth.com\/thmb\/SiNY74ukb2Y-LgHcRT5TMVnqSlY=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/8DD26819-9996-4BD6-8A5A-2228EA0D3E65_1_201_a-b5c6e78702cd4c45b3183491f654dcb3.jpeg)\n\nBy [Melissa Porrey LPC, NCC](https:\/\/www.verywellhealth.com\/melissa-porrey-5194870)   \n Porrey is a licensed professional counselor and writer based in DC. She is a nationally board-certified counselor.\n\n[See Our Editorial Process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042)\n\n[Meet Our Medical Expert Board](https:\/\/www.verywellhealth.com\/meet-our-medical-expert-board-11762003)\n\nShare Feedback\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?\n\nHelpful\n\nReport an Error\n\nOther\n\nMore In\n\nAnxiety Disorder Guide\n\n- [![Man by window - head in hands]() ![Man by window - head in hands](https:\/\/www.verywellhealth.com\/thmb\/8rTGnlBvU-RGA2AAULRtgWB91Pc=\/260x156\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1270471645-47833aa449d64a8baf8df77e955c4743.jpg) What Is an Anxiety Disorder? 1 of 3 Medically reviewed by Dakari Quimby, PhD](https:\/\/www.verywellhealth.com\/anxiety-disorder-5089639)\n- [![Woman sitting on bed, looking sad]() ![Woman sitting on bed, looking sad](https:\/\/www.verywellhealth.com\/thmb\/PodfKOJha5qxQxkAQI3idWladj4=\/260x156\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-2196944709-fa1cd1e9285e4200ab8e2857a4289a53.jpg) 6 Signs of Anxiety and How to Cope 2 of 3 Medically reviewed by Michael MacIntyre, MD](https:\/\/www.verywellhealth.com\/signs-of-anxiety-11794243)\n- [![An illustration showing 13 ways to cope with anxiety.]() ![An illustration showing 13 ways to cope with anxiety.](https:\/\/www.verywellhealth.com\/thmb\/s5uyVj12YJqLtgnG7Xip6S1hM_Y=\/260x156\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-JulieBang-HowToDealWithAnxiety13WaysToCope-NoText-4000x2700-d8bffd6c31d74061ba9744297b4b0758.png) How to Deal With Anxiety: 13 Ways to Cope 3 of 3 Medically reviewed by Aleesha Grier, PsyD](https:\/\/www.verywellhealth.com\/how-to-deal-with-anxiety-8384822)\n\nRelated Articles\n\n[![Cropped shot of a woman sitting on a sofa and feeling anxious]() ![Cropped shot of a woman sitting on a sofa and feeling anxious](https:\/\/www.verywellhealth.com\/thmb\/lNodDzyRYJ5zQ5JkTVnrAdQfRkM=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1271548786-322232369e3747f8a724a3af7704b6fe.jpg) What Is Severe Anxiety?](https:\/\/www.verywellhealth.com\/severe-anxiety-5200310)\n\n[![woman worried group of men]() ![woman worried group of men](https:\/\/www.verywellhealth.com\/thmb\/TGfZY6xp4fxc6-n2vOzeiR9vQRs=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-12904880761-ec534df272cc4545b198f6faa38f1db2.jpg) Fear of Men (Androphobia) and Its Causes](https:\/\/www.verywellhealth.com\/fear-of-men-5213222)\n\n[![Person using tweezers and mirror]() ![Person using tweezers and mirror](https:\/\/www.verywellhealth.com\/thmb\/UnX5Kz0vaxKNSL2W_wIH_Y_pon0=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1173894678-fe5cbb9c2b464f8391d3dff567be5606.jpg) Pulling Out Eyelashes](https:\/\/www.verywellhealth.com\/pulling-out-eyelashes-6504388)\n\n[![A psychiatrist with blonde hair and a patient with brown hair speaking to each other. 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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nVerywell Health is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"### Key Takeaways\n- Reframe negative thoughts by replacing them with positive images or memories.\n- Use the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel.\n- Deep breathing exercises, like 4-7-8 breathing, can help reduce anxiety.\n\nLearning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe [anxiety](https:\/\/www.verywellhealth.com\/severe-anxiety-5200310) as general feelings of worry along with aggitation, a sense of unease, or feelings of dread.\n\nIt’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder.\n\nIllustration by Julie Bang for Verywell Health\n\n## How to Calm Anxiety Immediately\n[Anxiety symptoms](https:\/\/www.verywellhealth.com\/signs-of-anxiety-11794243) can be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own.\n\n### Reframing Negative Thoughts\nAnxiety often leads to [worrying thoughts](https:\/\/www.verywellmind.com\/repetitive-thoughts-emotional-processing-or-rumination-3144936) and distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit.\n\nYou can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful.\n\nFor example, if you have the thought, \"I'm so bad at public speaking,\" a kinder and more helpful thought replacement could be, \"I will set a goal for myself to practice and learn new techniques to improve.\" Or remind yourself about a time in the past when you were able to speak in public despite your anxiety.\n\n### The 3-3-3 Rule\nThe 3-3-3 rule can help [interrupt ruminating thoughts](https:\/\/www.verywellhealth.com\/how-to-stop-overthinking-7570368) and bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body.\n\n### Deep Breathing\nIntentional [breathing](https:\/\/www.verywellhealth.com\/diaphragmatic-breathing-how-to-benefits-and-exercises-5219974) is an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts.\n\nThere are various [deep breathing exercises](https:\/\/www.verywellhealth.com\/breathing-techniques-8382890). One method to try is 4-7-8 breathing:\n\n1. Find a comfortable position and intentionally relax your muscles.\n2. Close your eyes or soften your gaze.\n3. Take a deep breath in as you expand your belly, counting to four as you inhale.\n4. Hold your breath while counting to seven.\n5. Exhale while contracting your belly and counting to eight.\n6. Continue for as long as desired.\n### Grounding Techniques\nGrounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques.\n\nThe easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone.\n\n### Movement\nPhysical [exercise](https:\/\/www.verywellhealth.com\/how-aerobic-exercise-impacts-brain-health-11902596) and movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health.\n\nThough exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication.\n\nHere are some examples of exercises to try:\n\n- [**Aerobic**](https:\/\/www.verywellhealth.com\/aerobic-exercise-5218112) exercises, such as biking, walking, hiking, or swimming\n- [**Weight-bearing**](https:\/\/www.verywellhealth.com\/what-is-weightbearing-exercise-189731) exercises, such as squats, weight lifting, and push-ups\n- **Stretching** exercises, such as yoga, Pilates, or tai chi\n\nAlways check with a healthcare provider before starting a new exercise routine.\n\n### Aromatherapy\nAromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include:\n\n- Rose oil\n- Lavender\n- Bergamot\n- Orange\n- Lemon\n\nAromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe.\n\nFor expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them.\n\n## Long-Term Strategies for Coping With Anxiety\nIn addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term.\n\n### Identifying and Managing Triggers\nKeeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted.\n\nYou can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns.\n\n### Therapy\nWorking with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is [cognitive behavioral therapy (CBT)](https:\/\/www.verywellhealth.com\/dialectical-behavior-therapy-5212359).\n\nCBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation.\n\n### Meditation\n[Mindfulness](https:\/\/www.verywellhealth.com\/mindfulness-exercises-5204406) is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms.\n\nTry carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started:\n\n1. Sit comfortably with your eyes closed.\n2. Start to focus on your breathing.\n3. As you inhale, label the breath by saying \"in breath\" silently to yourself.\n4. As you exhale, label it \"out breath.\"\n5. While you do this, you'll start to notice thoughts. Without judgment, notice them, label them \"thoughts,\" and bring your attention back to your breathing.\n\nDo this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts.\n\n### Diet and Supplements\n**Try to eat a healthy diet**: Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with [lower levels of anxiety](https:\/\/www.verywellhealth.com\/foods-that-help-with-anxiety-11685489) include:\n\n- The Mediterranean diet\n- Anti-inflammatory diets\n- Diets that feature large varieties of foods\n\nThese healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains.\n\n**Try to avoid or eliminate caffeine**: Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications.\n\n**Try to avoid or eliminate alcohol**: Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety.\n\n**Try supplements**: Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks. You can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish.\n\nMagnesium is a mineral that may help with anxiety. Good food sources include nuts, soybeans, and spinach.\n\nAlways talk to a healthcare provider before taking a supplement, especially if you take medications.\n\nIn the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https:\/\/www.verywellhealth.com\/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.\n\n### Medication\nFor some people, [medication](https:\/\/www.verywellhealth.com\/medications-for-anxiety-and-depression-8348994) serves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.verywellhealth.com\/selective-serotonin-reuptake-inhibitors-ssris-5223678) and serotonin and norepinephrine reuptake inhibitors (SNRIs).\n\nThese classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety.\n\n### Quit Smoking\nWhile it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition.\n\n### Journal\n[Journaling](https:\/\/www.verywellhealth.com\/journaling-7498123) is a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started:\n\n- Keep a log.\n- Write about your thoughts, behaviors, and feelings each day.\n- Write about your activities.\n- Do a brain dump.\n- Follow a prompt.\n### Socialize\nAnxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques.\n\nAttending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations.\n\n### Anxiety Symptoms\nAnxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include:\n\n- Restlessness\n- Increased heart rate\n- Nervousness or shaking\n- Difficulty concentrating\n- Feeling tired\n- Difficulty sleeping\n- Uncontrollable worry\n## When to See a Healthcare Provider\nWorry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider.","meta_canonical":null}

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Boilerpipe Text	Key Takeaways Reframe negative thoughts by replacing them with positive images or memories. Use the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel. Deep breathing exercises, like 4-7-8 breathing, can help reduce anxiety. Learning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe anxiety as general feelings of worry along with aggitation, a sense of unease, or feelings of dread. It’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder. Illustration by Julie Bang for Verywell Health How to Calm Anxiety Immediately Anxiety symptoms can be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own. Reframing Negative Thoughts Anxiety often leads to worrying thoughts and distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit. You can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful. For example, if you have the thought, "I'm so bad at public speaking," a kinder and more helpful thought replacement could be, "I will set a goal for myself to practice and learn new techniques to improve." Or remind yourself about a time in the past when you were able to speak in public despite your anxiety. The 3-3-3 Rule The 3-3-3 rule can help interrupt ruminating thoughts and bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body. Deep Breathing Intentional breathing is an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts. There are various deep breathing exercises . One method to try is 4-7-8 breathing: Find a comfortable position and intentionally relax your muscles. Close your eyes or soften your gaze. Take a deep breath in as you expand your belly, counting to four as you inhale. Hold your breath while counting to seven. Exhale while contracting your belly and counting to eight. Continue for as long as desired. Grounding Techniques Grounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques. The easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone. Movement Physical exercise and movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health. Though exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication. Here are some examples of exercises to try: Aerobic exercises, such as biking, walking, hiking, or swimming Weight-bearing exercises, such as squats, weight lifting, and push-ups Stretching exercises, such as yoga, Pilates, or tai chi Always check with a healthcare provider before starting a new exercise routine. Aromatherapy Aromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include: Rose oil Lavender Bergamot Orange Lemon Aromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe. For expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them. Long-Term Strategies for Coping With Anxiety In addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term. Identifying and Managing Triggers Keeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted. You can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns. Therapy Working with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is cognitive behavioral therapy (CBT) . CBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation. Meditation Mindfulness is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms. Try carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started: Sit comfortably with your eyes closed. Start to focus on your breathing. As you inhale, label the breath by saying "in breath" silently to yourself. As you exhale, label it "out breath." While you do this, you'll start to notice thoughts. Without judgment, notice them, label them "thoughts," and bring your attention back to your breathing. Do this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts. Diet and Supplements Try to eat a healthy diet : Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with lower levels of anxiety include: The Mediterranean diet Anti-inflammatory diets Diets that feature large varieties of foods These healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains. Try to avoid or eliminate caffeine : Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications. Try to avoid or eliminate alcohol : Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety. Try supplements : Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks. You can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish. Magnesium is a mineral that may help with anxiety. Good food sources include nuts, soybeans, and spinach. Always talk to a healthcare provider before taking a supplement, especially if you take medications. In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement , look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. Medication For some people, medication serves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs). These classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety. Quit Smoking While it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition. Journal Journaling is a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started: Keep a log. Write about your thoughts, behaviors, and feelings each day. Write about your activities. Do a brain dump. Follow a prompt. Socialize Anxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques. Attending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations. Anxiety Symptoms Anxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include: Restlessness Increased heart rate Nervousness or shaking Difficulty concentrating Feeling tired Difficulty sleeping Uncontrollable worry When to See a Healthcare Provider Worry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider.
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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved Anxiety Disorder Guide Anxiety Disorder Guide - [Overview](https://www.verywellhealth.com/anxiety-disorder-5089639) - [Symptoms](https://www.verywellhealth.com/signs-of-anxiety-11794243) - [Coping](https://www.verywellhealth.com/how-to-deal-with-anxiety-8384822) # How to Cope With Anxiety By [Melissa Porrey LPC, NCC](https://www.verywellhealth.com/melissa-porrey-5194870) Updated on March 29, 2026 Medically reviewed by [Aleesha Grier, PsyD](https://www.verywellhealth.com/aleesha-grier-7506829) Close ### Key Takeaways - Reframe negative thoughts by replacing them with positive images or memories. - Use the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel. - Deep breathing exercises, like 4-7-8 breathing, can help reduce anxiety. Learning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe [anxiety](https://www.verywellhealth.com/severe-anxiety-5200310) as general feelings of worry along with aggitation, a sense of unease, or feelings of dread. It’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder. ![An illustration showing 13 ways to cope with anxiety.]() ![An illustration showing 13 ways to cope with anxiety.](https://www.verywellhealth.com/thmb/YR2ZfTQO8tBA7jM3siABdgpJCKs=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/VWH-JulieBang-HowToDealWithAnxiety13WaysToCope-4000x2700-f881c81b93974defb879e4715132f690.png) Illustration by Julie Bang for Verywell Health ## How to Calm Anxiety Immediately [Anxiety symptoms](https://www.verywellhealth.com/signs-of-anxiety-11794243) can be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own. ### Reframing Negative Thoughts Anxiety often leads to [worrying thoughts](https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936) and distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit. You can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful. For example, if you have the thought, "I'm so bad at public speaking," a kinder and more helpful thought replacement could be, "I will set a goal for myself to practice and learn new techniques to improve." Or remind yourself about a time in the past when you were able to speak in public despite your anxiety. ### The 3-3-3 Rule The 3-3-3 rule can help [interrupt ruminating thoughts](https://www.verywellhealth.com/how-to-stop-overthinking-7570368) and bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body. ### Deep Breathing Intentional [breathing](https://www.verywellhealth.com/diaphragmatic-breathing-how-to-benefits-and-exercises-5219974) is an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts. There are various [deep breathing exercises](https://www.verywellhealth.com/breathing-techniques-8382890). One method to try is 4-7-8 breathing: 1. Find a comfortable position and intentionally relax your muscles. 2. Close your eyes or soften your gaze. 3. Take a deep breath in as you expand your belly, counting to four as you inhale. 4. Hold your breath while counting to seven. 5. Exhale while contracting your belly and counting to eight. 6. Continue for as long as desired. ### Grounding Techniques Grounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques. The easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone. ### Movement Physical [exercise](https://www.verywellhealth.com/how-aerobic-exercise-impacts-brain-health-11902596) and movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health. Though exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication. Here are some examples of exercises to try: - [Aerobic](https://www.verywellhealth.com/aerobic-exercise-5218112) exercises, such as biking, walking, hiking, or swimming - [Weight-bearing](https://www.verywellhealth.com/what-is-weightbearing-exercise-189731) exercises, such as squats, weight lifting, and push-ups - Stretching exercises, such as yoga, Pilates, or tai chi Always check with a healthcare provider before starting a new exercise routine. ### Aromatherapy Aromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include: - Rose oil - Lavender - Bergamot - Orange - Lemon Aromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe. For expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them. ## Long-Term Strategies for Coping With Anxiety In addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term. ### Identifying and Managing Triggers Keeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted. You can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns. ### Therapy Working with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is [cognitive behavioral therapy (CBT)](https://www.verywellhealth.com/dialectical-behavior-therapy-5212359). CBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation. ### Meditation [Mindfulness](https://www.verywellhealth.com/mindfulness-exercises-5204406) is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms. Try carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started: 1. Sit comfortably with your eyes closed. 2. Start to focus on your breathing. 3. As you inhale, label the breath by saying "in breath" silently to yourself. 4. As you exhale, label it "out breath." 5. While you do this, you'll start to notice thoughts. Without judgment, notice them, label them "thoughts," and bring your attention back to your breathing. Do this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts. ### Diet and Supplements Try to eat a healthy diet: Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with [lower levels of anxiety](https://www.verywellhealth.com/foods-that-help-with-anxiety-11685489) include: - The Mediterranean diet - Anti-inflammatory diets - Diets that feature large varieties of foods These healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains. Try to avoid or eliminate caffeine: Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications. Try to avoid or eliminate alcohol: Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety. Try supplements: Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks. You can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish. Magnesium is a mineral that may help with anxiety. Good food sources include nuts, soybeans, and spinach. Always talk to a healthcare provider before taking a supplement, especially if you take medications. In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https://www.verywellhealth.com/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. ### Medication For some people, [medication](https://www.verywellhealth.com/medications-for-anxiety-and-depression-8348994) serves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are [selective serotonin reuptake inhibitors (SSRIs)](https://www.verywellhealth.com/selective-serotonin-reuptake-inhibitors-ssris-5223678) and serotonin and norepinephrine reuptake inhibitors (SNRIs). These classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety. ### Quit Smoking While it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition. ### Journal [Journaling](https://www.verywellhealth.com/journaling-7498123) is a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started: - Keep a log. - Write about your thoughts, behaviors, and feelings each day. - Write about your activities. - Do a brain dump. - Follow a prompt. ### Socialize Anxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques. Attending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations. ### Anxiety Symptoms Anxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include: - Restlessness - Increased heart rate - Nervousness or shaking - Difficulty concentrating - Feeling tired - Difficulty sleeping - Uncontrollable worry ## When to See a Healthcare Provider Worry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider. If you or a loved one is struggling with anxiety, contact the [Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline](https://www.samhsa.gov/find-help/helplines/national-helpline) at 1-800-662-4357 for information on support and treatment options in your area. If you prefer communicating by text, [Crisis Text Line](https://www.crisistextline.org/) offers support through text messaging 24/7. Text HOME to 741741 and a live counselor will respond to help you during a panic attack or other mental health issue. Read more: - [Health A-Z](https://www.verywellhealth.com/health-a-z-4014770) - [Mental Health](https://www.verywellhealth.com/mental-health-5079153) - [Anxiety Disorders](https://www.verywellhealth.com/anxiety-disorders-5205106) 13 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. NIH National Institute of Mental Health. [Anxiety disorders](https://www.nimh.nih.gov/health/topics/anxiety-disorders). 2. Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. [The power of positive thinking: pathological worry is reduced by thought replacement in generalized anxiety disorder](https://doi.org/10.1016/j.brat.2015.12.017). Behav Res Ther. 2016;78:13-18. doi:10.1016/j.brat.2015.12.017 3. Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. [Exercise as treatment for anxiety: systematic review and analysis](https://doi.org/10.1007/s12160-014-9685-9). Ann Behav Med. 2015;49(4):542-556. doi:10.1007/s12160-014-9685-9 4. Barati F, Nasiri A, Akbari N, Sharifzadeh G. [The effect of aromatherapy on anxiety in patients](https://doi.org/10.5812/numonthly.38347). Nephrourol Mon. 2016;8(5):e38347. doi:10.5812/numonthly.38347 5. Curtiss JE, Levine DS, Ander I, Baker AW. [Cognitive-behavioral treatments for anxiety and stress-related disorders](https://doi.org/10.1176%2Fappi.focus.20200045). Focus (Am Psychiatr Publ). 2021;19(2):184-189. doi:10.1176/appi.focus.20200045 6. Aucoin M, LaChance L, Naidoo U, et al. [Diet and anxiety: a scoping review](https://doi.org/10.3390/nu13124418). Nutrients. 2021;13(12):4418. doi:10.3390/nu13124418 7. Liu C, Wang L, Zhang C, et al. [Caffeine intake and anxiety: a meta-analysis](https://doi.org/10.3389/fpsyg.2024.1270246). Front Psychol. 2024;15:1270246. doi:10.3389/fpsyg.2024.1270246 8. D'Aquino S, Kumar A, Riordan B, Callinan S. [Long-term effects of alcohol consumption on anxiety in adults: A systematic review](https://www.sciencedirect.com/science/article/pii/S0306460324000960). Addict Behav. 2024;155:108047. doi:10.1016/j.addbeh.2024.108047 9. Yang R, Wang L, Jin K, et al. [Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial](https://doi.org/10.3389/fnut.2022.876152). Front Nutr. 2022;9:876152. doi:10.3389/fnut.2022.876152 10. Boyle NB, Lawton C, Dye L. [The effects of magnesium supplementation on subjective anxiety and stress - A systematic review](https://doi.org/10.3390/nu9050429). Nutrients. 2017;9(5):429. doi:10.3390/nu9050429 11. Mayo-Wilson E, Dias S, Mavranezouli I, et al. [Psychological and pharmacological interventions for social anxiety disorder in adults: a systematic review and network meta-analysis](https://doi.org/10.1016/S2215-0366%2814%2970329-3). Lancet Psychiatry. 2014;1(5):368-376. doi:10.1016/S2215-0366(14)70329-3 12. NHS. [Stopping smoking for your mental health](https://www.nhs.uk/live-well/quit-smoking/stopping-smoking-mental-health-benefits/). 13. Locke AB, Kirst N, Shultz CG. [Diagnosis and management of generalized anxiety disorder and panic disorder in adults](https://www.aafp.org/pubs/afp/issues/2015/0501/p617.html). Am Fam Physician. 2015;91(9):617-624. ![Bio Photo]() ![Bio Photo](https://www.verywellhealth.com/thmb/SiNY74ukb2Y-LgHcRT5TMVnqSlY=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/8DD26819-9996-4BD6-8A5A-2228EA0D3E65_1_201_a-b5c6e78702cd4c45b3183491f654dcb3.jpeg) By [Melissa Porrey LPC, NCC](https://www.verywellhealth.com/melissa-porrey-5194870) Porrey is a licensed professional counselor and writer based in DC. She is a nationally board-certified counselor. [See Our Editorial Process](https://www.verywellhealth.com/verywell-editorial-process-4777042) [Meet Our Medical Expert Board](https://www.verywellhealth.com/meet-our-medical-expert-board-11762003) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? 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Readable Markdown	### Key Takeaways - Reframe negative thoughts by replacing them with positive images or memories. - Use the 3-3-3 rule to bring yourself into the present moment by naming three things you see, hear, and feel. - Deep breathing exercises, like 4-7-8 breathing, can help reduce anxiety. Learning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies. People often describe [anxiety](https://www.verywellhealth.com/severe-anxiety-5200310) as general feelings of worry along with aggitation, a sense of unease, or feelings of dread. It’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder. Illustration by Julie Bang for Verywell Health ## How to Calm Anxiety Immediately [Anxiety symptoms](https://www.verywellhealth.com/signs-of-anxiety-11794243) can be distressing and may negatively impact your life. While each person has unique treatment needs, there are various techniques to help manage anxiety that you can try on your own. ### Reframing Negative Thoughts Anxiety often leads to [worrying thoughts](https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936) and distressing images that seem intrusive and hard to control. To disrupt these negative thought patterns, notice them when they occur and replace them with positive thoughts or ideas. Positive images don't have to relate to the worrying situation; any positive image can help reduce anxiety. For instance, replace worry with thoughts of someone who makes you feel safe and happy or a favorite place to visit. You can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful. For example, if you have the thought, "I'm so bad at public speaking," a kinder and more helpful thought replacement could be, "I will set a goal for myself to practice and learn new techniques to improve." Or remind yourself about a time in the past when you were able to speak in public despite your anxiety. ### The 3-3-3 Rule The 3-3-3 rule can help [interrupt ruminating thoughts](https://www.verywellhealth.com/how-to-stop-overthinking-7570368) and bring you back to the present moment. When you feel anxious, look around and name three things you see, identify three things you hear, and move three parts of your body. ### Deep Breathing Intentional [breathing](https://www.verywellhealth.com/diaphragmatic-breathing-how-to-benefits-and-exercises-5219974) is an effective way to reduce anxiety symptoms in the moment. Deep breathing exercises can be twice as effective: They help minimize stress in the body by encouraging relaxation and serve as a distraction when used as a focal point to interrupt intrusive thoughts. There are various [deep breathing exercises](https://www.verywellhealth.com/breathing-techniques-8382890). One method to try is 4-7-8 breathing: 1. Find a comfortable position and intentionally relax your muscles. 2. Close your eyes or soften your gaze. 3. Take a deep breath in as you expand your belly, counting to four as you inhale. 4. Hold your breath while counting to seven. 5. Exhale while contracting your belly and counting to eight. 6. Continue for as long as desired. ### Grounding Techniques Grounding is a way to cope with negative thoughts and anxiety by helping you regain focus on the present. Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques. The easiest way to practice grounding for anxious thoughts is to pay attention to your breathing. This can be achieved by self-guided or app-based breathing exercises. Grounding can also be easily achieved by stimulating the vagus nerve through holding objects that are cold or cool to the touch, such as ice, frozen vegetables, or smooth stone. ### Movement Physical [exercise](https://www.verywellhealth.com/how-aerobic-exercise-impacts-brain-health-11902596) and movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health. Though exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication. Here are some examples of exercises to try: - [Aerobic](https://www.verywellhealth.com/aerobic-exercise-5218112) exercises, such as biking, walking, hiking, or swimming - [Weight-bearing](https://www.verywellhealth.com/what-is-weightbearing-exercise-189731) exercises, such as squats, weight lifting, and push-ups - Stretching exercises, such as yoga, Pilates, or tai chi Always check with a healthcare provider before starting a new exercise routine. ### Aromatherapy Aromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include: - Rose oil - Lavender - Bergamot - Orange - Lemon Aromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it's safe. For expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them. ## Long-Term Strategies for Coping With Anxiety In addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term. ### Identifying and Managing Triggers Keeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted. You can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you've logged a few experiences, review them to see if you notice any patterns. ### Therapy Working with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety is [cognitive behavioral therapy (CBT)](https://www.verywellhealth.com/dialectical-behavior-therapy-5212359). CBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation. ### Meditation [Mindfulness](https://www.verywellhealth.com/mindfulness-exercises-5204406) is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms. Try carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started: 1. Sit comfortably with your eyes closed. 2. Start to focus on your breathing. 3. As you inhale, label the breath by saying "in breath" silently to yourself. 4. As you exhale, label it "out breath." 5. While you do this, you'll start to notice thoughts. Without judgment, notice them, label them "thoughts," and bring your attention back to your breathing. Do this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it's not about clearing your thoughts. ### Diet and Supplements Try to eat a healthy diet: Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with [lower levels of anxiety](https://www.verywellhealth.com/foods-that-help-with-anxiety-11685489) include: - The Mediterranean diet - Anti-inflammatory diets - Diets that feature large varieties of foods These healthy diets are most important because they include vegetables, fruits, whole grains, minimally processed foods, and little sugar or refined grains. Try to avoid or eliminate caffeine: Research has found that caffeine intake is linked to elevated anxiety levels in healthy people without psychiatric conditions. This effect was particularly strong at doses higher than 400 mg. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications. Try to avoid or eliminate alcohol: Drinking alcohol increases dopamine in the pleasure center of the brain. When dopamine levels drop after drinking, anxiety can result. The more alcohol a person consumes, the more likely they are to develop anxiety. Try supplements: Supplements can be a healthy way to add insufficient nutrients to diets. For example, a 2022 study found that supplementing omega-3 fatty acids helped lower anxiety levels after just four weeks. You can increase omega-3 fatty acids in your diet by eating nuts, seeds, and cold-water fish. Magnesium is a mineral that may help with anxiety. Good food sources include nuts, soybeans, and spinach. Always talk to a healthcare provider before taking a supplement, especially if you take medications. In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https://www.verywellhealth.com/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. ### Medication For some people, [medication](https://www.verywellhealth.com/medications-for-anxiety-and-depression-8348994) serves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders are [selective serotonin reuptake inhibitors (SSRIs)](https://www.verywellhealth.com/selective-serotonin-reuptake-inhibitors-ssris-5223678) and serotonin and norepinephrine reuptake inhibitors (SNRIs). These classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety. ### Quit Smoking While it may seem like cigarettes help you to relax, smoking actually increases anxiety and tension. Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition. ### Journal [Journaling](https://www.verywellhealth.com/journaling-7498123) is a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started: - Keep a log. - Write about your thoughts, behaviors, and feelings each day. - Write about your activities. - Do a brain dump. - Follow a prompt. ### Socialize Anxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques. Attending an anxiety support group online or in person can also be helpful. Support groups can be found online or by asking a mental health provider for recommendations. ### Anxiety Symptoms Anxiety symptoms can differ from person to person. Some common symptoms associated with anxiety include: - Restlessness - Increased heart rate - Nervousness or shaking - Difficulty concentrating - Feeling tired - Difficulty sleeping - Uncontrollable worry ## When to See a Healthcare Provider Worry is a normal part of life. However, if your anxiety becomes ongoing, includes regular or situational panic attacks, or is preventing you from living a full life, reach out to a healthcare provider.
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