🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 157 (from laksa167)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa157.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.verywellmind.com/manage-your-anxiety-2584184\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellmind.com/manage-your-anxiety-2584184\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellmind.com\/manage-your-anxiety-2584184","crawl_time":1775920284,"first_indexed_time":1518060864,"http_code":200,"src_unparsed":"com,verywellmind!www,\/manage-your-anxiety-2584184 s443","src_root_hash":"10064058272378209957","history_drop_reason":null,"meta_title":"Coping With Anxiety: 5 Ways to Deal With Anxiety","meta_descriptions":["Coping with anxiety is challenging, but you can help yourself with these strategies that help you deal with anxiety in the moment and long-term."],"attrs_boilerpipe_text":"What You Can Do to Cope With Anxiety\n5 Methods of Stress Reduction You Can Start Right Now\nBy\nKatharina Star, PhD\nKatharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.\nUpdated on March 25, 2026\nMedically reviewed\nVerywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.\nLearn more\n.\nby\nRachel Goldman, PhD, FTOS\nRachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.\nAnxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects.\nIt can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or\nshortness of breath\n.\nThese symptoms are common for people who have been diagnosed with an\nanxiety disorder\n. However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term.\nThis article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care.\nVerywell \/ JR Bee \n1\nStop and Breathe\nWhen anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event.\nFor example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being\nmindful\nof the present moment.\nAnxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.\nThe next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a\nvariety of breathing exercises\nyou can try to see what works best for you.\nPractice this simple breathing technique:\nSit comfortably.\nClose your eyes and slowly inhale through your nose, then exhale deeply through your nose.\nContinue to breathe deeply, allowing your breath to guide you.\nUse a mantra like \"be present\"; think \"be\" with each inhale and \"present\" with each exhale.\nNotice the sights, sounds, smells, and sensations around you.\nBreathing exercises are effective\nrelaxation techniques\nthat ease anxiety by bringing your focus to the present.\nMany\napps for anxiety\ncan guide you through deep breathing and relaxation methods.\nPress Play for Advice on Managing Anxiety\nThis episode of\nThe Verywell Mind Podcast\nshares a strategy to help you cope with anxiety. Click below to listen now.\nFollow Now\n:\nApple Podcasts\n\/\nSpotify\n\/\nGoogle Podcasts\n\/\nAmazon Music\n2\nFigure Out What's Bothering You\nTo address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings.\nWriting in a journal can be a great way to get in touch with your sources of anxiety. If\nanxious feelings\nseem to keep you up at night, try\nkeeping a journal or notepad\nbeside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.\nRecap\nExploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety.\n3\nFocus on What You Can Change\nMany times, anxiety stems from\nfearing things that haven't even happened\nand may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones.\nLife can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and\nfocusing on gratitude\n.\nReplace your fears by changing your attitude about them. For example:\nStop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best.\nInstead of fearing for your loved one's safety, spend time with them or express your appreciation for them.\nWith a little practice, you can learn to pick up a more positive outlook.\nSometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing.\nIn this situation, taking action may be the answer to reducing your anxiety.\nFor example, you may need to update your resume and start job searching.\nRecap\nAnother way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation.\n4\nDistract Yourself\nAt times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety.\nYou may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could:\nDo some chores or a project around the house\nEngage in a creative activity, such as drawing, painting, or writing\nGo for a walk or engage in some other form of physical exercise\nListen to music\nPray or\nmeditate\nRead a good book or watch a funny movie\nRecap\nWhen you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally,\nget out of your head.\n5\nStrengthen Your Body and Brain\nLifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety.\nNutritious food.\nResearch has found that\nwhat you eat\ncan affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels.\nPhysical activity.\nResearch has also found that\nregular physical activity\ncan be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.\n \nSleep.\nAdequate rest\ncan also have a\npowerful effect on your mental well-being\nand anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder.\nEven short-term disruptions in your sleep may lead to increased levels of stress and anxiety.\nRecap\nTaking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest.\nTakeaways\nMost people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful.\nWhen anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness.\nIf you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss\ntreatment options\n.\nFrequently Asked Questions\nBeing well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience.\nIf your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking.\nPsychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and\nprogressive muscle relaxation\nmay also be helpful for relieving symptoms of anxiety.\nPracticing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal.\n8 Sources\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our\neditorial process\nto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\nBystritsky A, Khalsa SS, Cameron ME, Schiffman J.\nCurrent diagnosis and treatment of anxiety disorders\n.\nP T\n. 2013;38(1):30-57\nGelenberg AJ.\nPsychiatric and somatic markers of anxiety: Identification and pharmacologic treatment\n. \nPrim Care Companion J Clin Psychiatry\n. 2000;2(2):49–54. doi:10.4088\/pcc.v02n0204\nGrupe DW, Nitschke JB.\nUncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective\n.\nNat Rev Neurosci\n. 2013;14(7):488-501. doi:10.1038\/nrn3524\nJerath R, Crawford MW, Barnes VA, Harden K.\nSelf-regulation of breathing as a primary treatment for anxiety\n.\nAppl Psychophysiol Biofeedback\n. 2015;40(2):107-115. doi:10.1007\/s10484-015-9279-8.\nMorrison AS, Heimberg RG.\nAttentional control mediates the effect of social anxiety on positive affect\n.\nJ Anxiety Disord\n. 2013;27(1):56-67. doi:10.1016\/j.janxdis.2012.10.002\nRadavelli-Bagatini S, Blekkenhorst LC, Sim M, et al.\nFruit and vegetable intake is inversely associated with perceived stress across the adult lifespan\n.\nClin Nutr\n. 2021;40(5):2860-2867. doi:10.1016\/j.clnu.2021.03.043\nKandola A, Stubbs B.\nExercise and anxiety\n.\nAdv Exp Med Biol\n. 2020;1228:345-352. doi:10.1007\/978-981-15-1792-1_23\nShanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. \nSleep problems predict and are predicted by generalized anxiety\/depression and oppositional defiant disorder\n. \nJ Am Acad Child Adolesc Psychiatry\n. 2014;53(5):550–558. doi:10.1016\/j.jaac.2013.12.029\nBy\nKatharina Star, PhD\nKatharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. \nWas this page helpful?\nThanks for your feedback!\nWhat is your feedback?","attrs_markdown":"[Skip to content](https:\/\/www.verywellmind.com\/manage-your-anxiety-2584184#skip-to-content)\n\nMenu\n\n- [Conditions A-Z](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n  - [Addiction](https:\/\/www.verywellmind.com\/addiction-overview-4581803)\n  - [Depression](https:\/\/www.verywellmind.com\/depression-4157261)\n  - [ADHD](https:\/\/www.verywellmind.com\/adhd-overview-4581801)\n  - [Anxiety](https:\/\/www.verywellmind.com\/anxiety-7508391)\n  - [Bipolar Disorder](https:\/\/www.verywellmind.com\/bipolar-disorder-4157274)\n  - [PTSD](https:\/\/www.verywellmind.com\/ptsd-4157229)\n  - [View All](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n- [Therapy](https:\/\/www.verywellmind.com\/therapy-4581775)\n  - [Therapy Center](https:\/\/www.verywellmind.com\/therapy-7092217)\n  - 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[Types of Therapy](https:\/\/www.verywellmind.com\/how-to-choose-the-best-type-of-therapy-for-you-6500320)\n  - [Best Online Therapy](https:\/\/www.verywellmind.com\/best-online-therapy-4691206)\n  - [Best Couples Therapy](https:\/\/www.verywellmind.com\/best-online-marriage-counseling-4691952)\n  - [View All](https:\/\/www.verywellmind.com\/therapy-4581775)\n- [Living Well](https:\/\/www.verywellmind.com\/living-well-7510832)\n  - [Managing Stress](https:\/\/www.verywellmind.com\/stress-management-overview-4581770)\n  - [Meditation](https:\/\/www.verywellmind.com\/meditation-and-mindfulness-4581783)\n  - [Sleep and Dreaming](https:\/\/www.verywellmind.com\/sleep-and-dreaming-4157166)\n  - [Understanding Emotions](https:\/\/www.verywellmind.com\/emotions-4157165)\n  - [Self-Improvement](https:\/\/www.verywellmind.com\/self-improvement-4157212)\n  - [View All](https:\/\/www.verywellmind.com\/living-well-7510832)\n- [Relationships](https:\/\/www.verywellmind.com\/relationships-4157190)\n  - 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[2024 Verywell Mind 25](https:\/\/www.verywellmind.com\/the-verywell-mind-25-2024-7484480)\n  - [Mental Health in the Classroom](https:\/\/www.verywellmind.com\/mental-health-in-the-classroom-survey-7569880)\n  - [View All](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n\n[More in Panic Disorder](https:\/\/www.verywellmind.com\/panic-disorder-4157235)\n\n- [Coping](https:\/\/www.verywellmind.com\/coping-with-panic-disorder-4157231)\n- [Symptoms and Diagnosis](https:\/\/www.verywellmind.com\/panic-disorder-symptoms-and-diagnosis-4157234)\n- [Treatment](https:\/\/www.verywellmind.com\/panic-disorder-treatment-4157232)\n\n[View More](https:\/\/www.verywellmind.com\/panic-disorder-4157235)\n\n- [About Us](https:\/\/www.verywellmind.com\/about-us-5184564)\n- [Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n- [Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n- [Crisis Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nVerywell Mind'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\n# What You Can Do to Cope With Anxiety\n5 Methods of Stress Reduction You Can Start Right Now\n\nBy\n\n[Katharina Star, PhD](https:\/\/www.verywellmind.com\/katharina-star-phd-2583882)\n\n![Katharina Star]()\n\n![Katharina Star](https:\/\/www.verywellmind.com\/thmb\/8VSsk0AkfuU738ANYx70fQiF7nE=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg)\n\n[Katharina Star, PhD](https:\/\/www.verywellmind.com\/katharina-star-phd-2583882)\n\nKatharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.\n\nLearn about our  [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\nUpdated on March 25, 2026\n\nMedically reviewed\n\nVerywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https:\/\/www.verywellmind.com\/review-board-4796494).\n\nby\n\n[Rachel Goldman, PhD, FTOS](https:\/\/www.verywellmind.com\/rachel-goldman-phd-ftos-4779228)\n\n![Rachel Goldman]()\n\n![Rachel Goldman](https:\/\/www.verywellmind.com\/thmb\/o9Hc11VJ2_oDblM-pFvIwrTOj1c=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg)\n\nMedically reviewed by [Rachel Goldman, PhD, FTOS](https:\/\/www.verywellmind.com\/rachel-goldman-phd-ftos-4779228)\n\nRachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.\n\nLearn about our  [Medical Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n\nClose\n\nAnxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or [shortness of breath](https:\/\/www.verywellmind.com\/shortness-of-breath-2584249).\n\nThese symptoms are common for people who have been diagnosed with an [anxiety disorder](https:\/\/www.verywellmind.com\/anxiety-disorder-2510539). However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term.\n\nThis article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care.\n\n![Tips for coping with anxiety]()\n\n![Tips for coping with anxiety](https:\/\/www.verywellmind.com\/thmb\/oaSGp97Iybv1lHRjrlfBr7Bw5PQ=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/manage-your-anxiety-2584184-01-07daf91ba6de41d19f827cf65ceef07a.png)\n\nVerywell \/ JR Bee\n\n1\n\n## Stop and Breathe\nWhen anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event.\n\n### Mindful Moment\nNeed a breather? Take this free [5-minute meditation focused on relieving anxiety](https:\/\/www.verywellmind.com\/5-minute-video-meditation-for-dealing-with-anxiety-8549840)—or choose from our [guided meditation library](https:\/\/www.verywellmind.com\/guided-meditations-8609227) to find another one that will help you feel your best.\n\nFor example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being [mindful](https:\/\/www.verywellmind.com\/mindfulness-the-health-and-stress-relief-benefits-3145189) of the present moment.\n\nAnxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.\n\nThe next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a [variety of breathing exercises](https:\/\/www.verywellmind.com\/abdominal-breathing-2584115) you can try to see what works best for you.\n\nPractice this simple breathing technique:\n\n- Sit comfortably.\n- Close your eyes and slowly inhale through your nose, then exhale deeply through your nose.\n- Continue to breathe deeply, allowing your breath to guide you.\n- Use a mantra like \"be present\"; think \"be\" with each inhale and \"present\" with each exhale.\n- Notice the sights, sounds, smells, and sensations around you.\n\nBreathing exercises are effective [relaxation techniques](https:\/\/www.verywellmind.com\/tips-to-reduce-stress-3145195) that ease anxiety by bringing your focus to the present. Many [apps for anxiety](https:\/\/www.verywellmind.com\/best-apps-for-anxiety-3575736) can guide you through deep breathing and relaxation methods.\n\n### Press Play for Advice on Managing Anxiety\nThis episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares a strategy to help you cope with anxiety. Click below to listen now.\n\n**Follow Now**: [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) \/ [Amazon Music](https:\/\/music.amazon.com\/podcasts\/a7d95b80-97f2-4315-b668-ac5fb5a52f69\/the-verywell-mind-podcast-with-amy-morin)\n\n2\n\n## Figure Out What's Bothering You\nTo address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings.\n\nWriting in a journal can be a great way to get in touch with your sources of anxiety. If [anxious feelings](https:\/\/www.verywellmind.com\/why-am-i-so-anxious-for-no-reason-8675293) seem to keep you up at night, try [keeping a journal or notepad](https:\/\/www.verywellmind.com\/journaling-a-great-tool-for-coping-with-anxiety-3144672) beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.\n\n### Recap\nExploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety.\n\n3\n\n## Focus on What You Can Change\nMany times, anxiety stems from [fearing things that haven't even happened](https:\/\/www.verywellmind.com\/how-to-stop-catastrophizing-7693333) and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones.\n\nLife can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and [focusing on gratitude](https:\/\/www.verywellmind.com\/writing-in-a-gratitude-journal-for-stress-relief-3144887).\n\nReplace your fears by changing your attitude about them. For example:\n\n- Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best.\n- Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them.\n\nWith a little practice, you can learn to pick up a more positive outlook.\n\nSometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing.\n\nIn this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching.\n\n### Recap\nAnother way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation.\n\n4\n\n## Distract Yourself\nAt times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could:\n\n- Do some chores or a project around the house\n- Engage in a creative activity, such as drawing, painting, or writing\n- Go for a walk or engage in some other form of physical exercise\n- Listen to music\n- Pray or [meditate](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696)\n- Read a good book or watch a funny movie\n\n### Recap\nWhen you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, *get out of your head.*\n\n5\n\n## Strengthen Your Body and Brain\nLifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety.\n\n- **Nutritious food.** Research has found that [what you eat](https:\/\/www.verywellmind.com\/what-you-eat-can-have-an-effect-on-your-overall-mental-well-being-5209290) can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels.\n- **Physical activity.** Research has also found that [regular physical activity](https:\/\/www.verywellmind.com\/mental-health-benefits-of-exercise-2584094) can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.\n- **Sleep.** Adequate restcan also have a [powerful effect on your mental well-being](https:\/\/www.verywellmind.com\/how-sleep-affects-mental-health-4783067) and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety.\n\n### Recap\nTaking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest.\n\n## Takeaways\nMost people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful.\n\nWhen anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness.\n\nIf you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss [treatment options](https:\/\/www.verywellmind.com\/treatment-for-panic-disorder-2584322).\n\nIf you or a loved one are struggling with anxiety, contact the [Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline](https:\/\/www.samhsa.gov\/find-help\/national-helpline) at **1-800-662-4357** for information on support and treatment facilities in your area.\n\nFor more mental health resources, see our [National Helpline Database](https:\/\/www.verywellmind.com\/national-helpline-database-4799696).\n\n[Best Online Anxiety Support Groups](https:\/\/www.verywellmind.com\/best-online-anxiety-support-groups-4692353)\n\n### Frequently Asked Questions\n- What are some ways of coping with anxiety when giving a presentation?\n  Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience.\n  \n  Learn More: [How to Prepare a Speech When You Have Anxiety](https:\/\/www.verywellmind.com\/tips-for-managing-public-speaking-anxiety-3024336)\n- How do I help a child cope with anxiety?\n  If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking.\n- How can I deal with anxiety without medication?\n  Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and [progressive muscle relaxation](https:\/\/www.verywellmind.com\/how-do-i-practice-progressive-muscle-relaxation-3024400) may also be helpful for relieving symptoms of anxiety.\n- What can I do to deal with anxiety at night?\n  Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal.\n  \n  Learn More: [How to Manage Nighttime Anxiety](https:\/\/www.verywellmind.com\/ways-to-manage-evening-anxiety-3959208)\n\n[Worry Time: The Benefits of Scheduling Time to Stress](https:\/\/www.verywellmind.com\/worry-time-the-benefits-of-scheduling-time-to-stress-5267979)\n\nRead more:\n\n- [Conditions A-Z](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n- [Panic Disorder](https:\/\/www.verywellmind.com\/panic-disorder-4157235)\n- [Coping](https:\/\/www.verywellmind.com\/coping-with-panic-disorder-4157231)\n\n8 Sources\n\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. [Current diagnosis and treatment of anxiety disorders](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3628173\/). *P T*. 2013;38(1):30-57\n2. Gelenberg AJ. [Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment](https:\/\/doi.org\/10.4088\/PCC.v02n0204). *Prim Care Companion J Clin Psychiatry*. 2000;2(2):49–54. doi:10.4088\/pcc.v02n0204\n3. Grupe DW, Nitschke JB. [Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective](https:\/\/doi.org\/10.1038%2Fnrn3524). *Nat Rev Neurosci*. 2013;14(7):488-501. doi:10.1038\/nrn3524\n4. Jerath R, Crawford MW, Barnes VA, Harden K. [Self-regulation of breathing as a primary treatment for anxiety](https:\/\/doi.org\/10.1007\/s10484-015-9279-8). *Appl Psychophysiol Biofeedback*. 2015;40(2):107-115. doi:10.1007\/s10484-015-9279-8.\n5. Morrison AS, Heimberg RG. [Attentional control mediates the effect of social anxiety on positive affect](https:\/\/doi.org\/10.1016\/j.janxdis.2012.10.002). *J Anxiety Disord*. 2013;27(1):56-67. doi:10.1016\/j.janxdis.2012.10.002\n6. Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. [Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan](https:\/\/doi.org\/10.1016\/j.clnu.2021.03.043). *Clin Nutr*. 2021;40(5):2860-2867. doi:10.1016\/j.clnu.2021.03.043\n7. Kandola A, Stubbs B. [Exercise and anxiety](https:\/\/doi.org\/10.1007\/978-981-15-1792-1_23). *Adv Exp Med Biol*. 2020;1228:345-352. doi:10.1007\/978-981-15-1792-1\\_23\n8. Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. [Sleep problems predict and are predicted by generalized anxiety\/depression and oppositional defiant disorder](https:\/\/doi.org\/10.1016\/j.jaac.2013.12.029). *J Am Acad Child Adolesc Psychiatry*. 2014;53(5):550–558. doi:10.1016\/j.jaac.2013.12.029\n\n![Katharina Star]()\n\n![Katharina Star](https:\/\/www.verywellmind.com\/thmb\/gyY_y2tl1huq8sH2UaQZ7KwlhlI=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg)\n\nBy [Katharina Star, PhD](https:\/\/www.verywellmind.com\/katharina-star-phd-2583882)   \n Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.\n\n[See Our Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\n[Meet Our Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\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\nRelated Articles\n\n[![Managing panic disorder in public.]() ![Managing panic disorder in public.](https:\/\/www.verywellmind.com\/thmb\/manrO4Hl5moFs06fs8OCseOmwkU=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-154948576-58d1439d5f9b581d7230d550.jpg) 6 Tips for Dealing With Anxiety in Public Places](https:\/\/www.verywellmind.com\/managing-panic-disorder-in-public-2584185)\n\n[![Student using laptop in a university library]() ![Student using laptop in a university 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Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nFollow Us\n\nVerywell Mind'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\nVerywell Mind is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"## What You Can Do to Cope With Anxiety\n5 Methods of Stress Reduction You Can Start Right Now\n\nBy\n\n[Katharina Star, PhD](https:\/\/www.verywellmind.com\/katharina-star-phd-2583882)\n\n![Katharina Star](https:\/\/www.verywellmind.com\/thmb\/8VSsk0AkfuU738ANYx70fQiF7nE=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg)\n\nKatharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.\n\nUpdated on March 25, 2026\n\nMedically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https:\/\/www.verywellmind.com\/review-board-4796494). by\n\n[Rachel Goldman, PhD, FTOS](https:\/\/www.verywellmind.com\/rachel-goldman-phd-ftos-4779228)\n\n![Rachel Goldman](https:\/\/www.verywellmind.com\/thmb\/o9Hc11VJ2_oDblM-pFvIwrTOj1c=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg)\n\nRachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.\n\nAnxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or [shortness of breath](https:\/\/www.verywellmind.com\/shortness-of-breath-2584249).\n\nThese symptoms are common for people who have been diagnosed with an [anxiety disorder](https:\/\/www.verywellmind.com\/anxiety-disorder-2510539). However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term.\n\nThis article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care.\n\nVerywell \/ JR Bee\n\n1\n\n## Stop and Breathe\nWhen anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event.\n\nFor example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being [mindful](https:\/\/www.verywellmind.com\/mindfulness-the-health-and-stress-relief-benefits-3145189) of the present moment.\n\nAnxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.\n\nThe next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a [variety of breathing exercises](https:\/\/www.verywellmind.com\/abdominal-breathing-2584115) you can try to see what works best for you.\n\nPractice this simple breathing technique:\n\n- Sit comfortably.\n- Close your eyes and slowly inhale through your nose, then exhale deeply through your nose.\n- Continue to breathe deeply, allowing your breath to guide you.\n- Use a mantra like \"be present\"; think \"be\" with each inhale and \"present\" with each exhale.\n- Notice the sights, sounds, smells, and sensations around you.\n\nBreathing exercises are effective [relaxation techniques](https:\/\/www.verywellmind.com\/tips-to-reduce-stress-3145195) that ease anxiety by bringing your focus to the present. Many [apps for anxiety](https:\/\/www.verywellmind.com\/best-apps-for-anxiety-3575736) can guide you through deep breathing and relaxation methods.\n\n### Press Play for Advice on Managing Anxiety\nThis episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares a strategy to help you cope with anxiety. Click below to listen now.\n\n**Follow Now**: [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) \/ [Amazon Music](https:\/\/music.amazon.com\/podcasts\/a7d95b80-97f2-4315-b668-ac5fb5a52f69\/the-verywell-mind-podcast-with-amy-morin)\n\n2\n\n## Figure Out What's Bothering You\nTo address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings.\n\nWriting in a journal can be a great way to get in touch with your sources of anxiety. If [anxious feelings](https:\/\/www.verywellmind.com\/why-am-i-so-anxious-for-no-reason-8675293) seem to keep you up at night, try [keeping a journal or notepad](https:\/\/www.verywellmind.com\/journaling-a-great-tool-for-coping-with-anxiety-3144672) beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.\n\n### Recap\nExploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety.\n\n3\n\n## Focus on What You Can Change\nMany times, anxiety stems from [fearing things that haven't even happened](https:\/\/www.verywellmind.com\/how-to-stop-catastrophizing-7693333) and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones.\n\nLife can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and [focusing on gratitude](https:\/\/www.verywellmind.com\/writing-in-a-gratitude-journal-for-stress-relief-3144887).\n\nReplace your fears by changing your attitude about them. For example:\n\n- Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best.\n- Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them.\n\nWith a little practice, you can learn to pick up a more positive outlook.\n\nSometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing.\n\nIn this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching.\n\n### Recap\nAnother way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation.\n\n4\n\n## Distract Yourself\nAt times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could:\n\n- Do some chores or a project around the house\n- Engage in a creative activity, such as drawing, painting, or writing\n- Go for a walk or engage in some other form of physical exercise\n- Listen to music\n- Pray or [meditate](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696)\n- Read a good book or watch a funny movie\n\n### Recap\nWhen you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, *get out of your head.*\n\n5\n\n## Strengthen Your Body and Brain\nLifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety.\n\n- **Nutritious food.** Research has found that [what you eat](https:\/\/www.verywellmind.com\/what-you-eat-can-have-an-effect-on-your-overall-mental-well-being-5209290) can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels.\n- **Physical activity.** Research has also found that [regular physical activity](https:\/\/www.verywellmind.com\/mental-health-benefits-of-exercise-2584094) can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.\n- **Sleep.** Adequate restcan also have a [powerful effect on your mental well-being](https:\/\/www.verywellmind.com\/how-sleep-affects-mental-health-4783067) and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety.\n\n### Recap\nTaking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest.\n\n## Takeaways\nMost people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful.\n\nWhen anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness.\n\nIf you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss [treatment options](https:\/\/www.verywellmind.com\/treatment-for-panic-disorder-2584322).\n\n### Frequently Asked Questions\n- Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience.\n- If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking.\n- Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and [progressive muscle relaxation](https:\/\/www.verywellmind.com\/how-do-i-practice-progressive-muscle-relaxation-3024400) may also be helpful for relieving symptoms of anxiety.\n- Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal.\n\n8 Sources\n\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. [Current diagnosis and treatment of anxiety disorders](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3628173\/). *P T*. 2013;38(1):30-57\n2. Gelenberg AJ. [Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment](https:\/\/doi.org\/10.4088\/PCC.v02n0204). *Prim Care Companion J Clin Psychiatry*. 2000;2(2):49–54. doi:10.4088\/pcc.v02n0204\n3. Grupe DW, Nitschke JB. [Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective](https:\/\/doi.org\/10.1038%2Fnrn3524). *Nat Rev Neurosci*. 2013;14(7):488-501. doi:10.1038\/nrn3524\n4. Jerath R, Crawford MW, Barnes VA, Harden K. [Self-regulation of breathing as a primary treatment for anxiety](https:\/\/doi.org\/10.1007\/s10484-015-9279-8). *Appl Psychophysiol Biofeedback*. 2015;40(2):107-115. doi:10.1007\/s10484-015-9279-8.\n5. Morrison AS, Heimberg RG. [Attentional control mediates the effect of social anxiety on positive affect](https:\/\/doi.org\/10.1016\/j.janxdis.2012.10.002). *J Anxiety Disord*. 2013;27(1):56-67. doi:10.1016\/j.janxdis.2012.10.002\n6. Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. [Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan](https:\/\/doi.org\/10.1016\/j.clnu.2021.03.043). *Clin Nutr*. 2021;40(5):2860-2867. doi:10.1016\/j.clnu.2021.03.043\n7. Kandola A, Stubbs B. [Exercise and anxiety](https:\/\/doi.org\/10.1007\/978-981-15-1792-1_23). *Adv Exp Med Biol*. 2020;1228:345-352. doi:10.1007\/978-981-15-1792-1\\_23\n8. Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. [Sleep problems predict and are predicted by generalized anxiety\/depression and oppositional defiant disorder](https:\/\/doi.org\/10.1016\/j.jaac.2013.12.029). *J Am Acad Child Adolesc Psychiatry*. 2014;53(5):550–558. doi:10.1016\/j.jaac.2013.12.029\n\n![Katharina Star](https:\/\/www.verywellmind.com\/thmb\/gyY_y2tl1huq8sH2UaQZ7KwlhlI=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg)\n\nBy [Katharina Star, PhD](https:\/\/www.verywellmind.com\/katharina-star-phd-2583882)   \n Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?","meta_canonical":null}

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Boilerpipe Text	What You Can Do to Cope With Anxiety 5 Methods of Stress Reduction You Can Start Right Now By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Updated on March 25, 2026 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more . by Rachel Goldman, PhD, FTOS Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or shortness of breath . These symptoms are common for people who have been diagnosed with an anxiety disorder . However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term. This article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care. Verywell / JR Bee 1 Stop and Breathe When anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a variety of breathing exercises you can try to see what works best for you. Practice this simple breathing technique: Sit comfortably. Close your eyes and slowly inhale through your nose, then exhale deeply through your nose. Continue to breathe deeply, allowing your breath to guide you. Use a mantra like "be present"; think "be" with each inhale and "present" with each exhale. Notice the sights, sounds, smells, and sensations around you. Breathing exercises are effective relaxation techniques that ease anxiety by bringing your focus to the present. Many apps for anxiety can guide you through deep breathing and relaxation methods. Press Play for Advice on Managing Anxiety This episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Click below to listen now. Follow Now : Apple Podcasts / Spotify / Google Podcasts / Amazon Music 2 Figure Out What's Bothering You To address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to keep you up at night, try keeping a journal or notepad beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. Recap Exploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety. 3 Focus on What You Can Change Many times, anxiety stems from fearing things that haven't even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude . Replace your fears by changing your attitude about them. For example: Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them. With a little practice, you can learn to pick up a more positive outlook. Sometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching. Recap Another way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation. 4 Distract Yourself At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could: Do some chores or a project around the house Engage in a creative activity, such as drawing, painting, or writing Go for a walk or engage in some other form of physical exercise Listen to music Pray or meditate Read a good book or watch a funny movie Recap When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, get out of your head. 5 Strengthen Your Body and Brain Lifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety. Nutritious food. Research has found that what you eat can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels. Physical activity. Research has also found that regular physical activity can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety. Sleep. Adequate rest can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. Recap Taking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. Takeaways Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness. If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss treatment options . Frequently Asked Questions Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience. If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking. Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and progressive muscle relaxation may also be helpful for relieving symptoms of anxiety. Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal. 8 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. Current diagnosis and treatment of anxiety disorders . P T . 2013;38(1):30-57 Gelenberg AJ. Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment . Prim Care Companion J Clin Psychiatry . 2000;2(2):49–54. doi:10.4088/pcc.v02n0204 Grupe DW, Nitschke JB. Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective . Nat Rev Neurosci . 2013;14(7):488-501. doi:10.1038/nrn3524 Jerath R, Crawford MW, Barnes VA, Harden K. Self-regulation of breathing as a primary treatment for anxiety . Appl Psychophysiol Biofeedback . 2015;40(2):107-115. doi:10.1007/s10484-015-9279-8. Morrison AS, Heimberg RG. Attentional control mediates the effect of social anxiety on positive affect . J Anxiety Disord . 2013;27(1):56-67. doi:10.1016/j.janxdis.2012.10.002 Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan . Clin Nutr . 2021;40(5):2860-2867. doi:10.1016/j.clnu.2021.03.043 Kandola A, Stubbs B. Exercise and anxiety . Adv Exp Med Biol . 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23 Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. Sleep problems predict and are predicted by generalized anxiety/depression and oppositional defiant disorder . J Am Acad Child Adolesc Psychiatry . 2014;53(5):550–558. doi:10.1016/j.jaac.2013.12.029 By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Was this page helpful? Thanks for your feedback! What is your feedback?
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[Theories](https://www.verywellmind.com/theories-of-psychology-4157184) - [Student Resources](https://www.verywellmind.com/student-resources-overview-4581768) - [Personality Types](https://www.verywellmind.com/the-myers-briggs-type-indicator-2795583) - [View All](https://www.verywellmind.com/psychology-4157187) - [Trending](https://www.verywellmind.com/news-latest-research-and-trending-topics-4846421) - [Quizzes](https://www.verywellmind.com/quizzes-8609222) - [Guided Meditations](https://www.verywellmind.com/guided-meditations-8609227) - [Verywell Mind Insights](https://www.verywellmind.com/mental-health-data-insights-5185693) - [2024 Verywell Mind 25](https://www.verywellmind.com/the-verywell-mind-25-2024-7484480) - [Mental Health in the Classroom](https://www.verywellmind.com/mental-health-in-the-classroom-survey-7569880) - [View All](https://www.verywellmind.com/news-latest-research-and-trending-topics-4846421) [More in Panic Disorder](https://www.verywellmind.com/panic-disorder-4157235) - [Coping](https://www.verywellmind.com/coping-with-panic-disorder-4157231) - [Symptoms and Diagnosis](https://www.verywellmind.com/panic-disorder-symptoms-and-diagnosis-4157234) - [Treatment](https://www.verywellmind.com/panic-disorder-treatment-4157232) [View More](https://www.verywellmind.com/panic-disorder-4157235) - [About Us](https://www.verywellmind.com/about-us-5184564) - [Editorial Process](https://www.verywellmind.com/our-editorial-process-4778006) - [Review Board](https://www.verywellmind.com/review-board-4796494) - [Crisis Support](https://www.verywellmind.com/crisis-support-6666353) Verywell Mind'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. Ⓒ 2026 People Inc. — All rights reserved # What You Can Do to Cope With Anxiety 5 Methods of Stress Reduction You Can Start Right Now By [Katharina Star, PhD](https://www.verywellmind.com/katharina-star-phd-2583882) ![Katharina Star]() ![Katharina Star](https://www.verywellmind.com/thmb/8VSsk0AkfuU738ANYx70fQiF7nE=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg) [Katharina Star, PhD](https://www.verywellmind.com/katharina-star-phd-2583882) Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) Updated on March 25, 2026 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https://www.verywellmind.com/review-board-4796494). by [Rachel Goldman, PhD, FTOS](https://www.verywellmind.com/rachel-goldman-phd-ftos-4779228) ![Rachel Goldman]() ![Rachel Goldman](https://www.verywellmind.com/thmb/o9Hc11VJ2_oDblM-pFvIwrTOj1c=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg) Medically reviewed by [Rachel Goldman, PhD, FTOS](https://www.verywellmind.com/rachel-goldman-phd-ftos-4779228) Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Learn about our [Medical Review Board](https://www.verywellmind.com/review-board-4796494) Close Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or [shortness of breath](https://www.verywellmind.com/shortness-of-breath-2584249). These symptoms are common for people who have been diagnosed with an [anxiety disorder](https://www.verywellmind.com/anxiety-disorder-2510539). However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term. This article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care. ![Tips for coping with anxiety]() ![Tips for coping with anxiety](https://www.verywellmind.com/thmb/oaSGp97Iybv1lHRjrlfBr7Bw5PQ=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/manage-your-anxiety-2584184-01-07daf91ba6de41d19f827cf65ceef07a.png) Verywell / JR Bee 1 ## Stop and Breathe When anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event. ### Mindful Moment Need a breather? Take this free [5-minute meditation focused on relieving anxiety](https://www.verywellmind.com/5-minute-video-meditation-for-dealing-with-anxiety-8549840)—or choose from our [guided meditation library](https://www.verywellmind.com/guided-meditations-8609227) to find another one that will help you feel your best. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being [mindful](https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189) of the present moment. Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a [variety of breathing exercises](https://www.verywellmind.com/abdominal-breathing-2584115) you can try to see what works best for you. Practice this simple breathing technique: - Sit comfortably. - Close your eyes and slowly inhale through your nose, then exhale deeply through your nose. - Continue to breathe deeply, allowing your breath to guide you. - Use a mantra like "be present"; think "be" with each inhale and "present" with each exhale. - Notice the sights, sounds, smells, and sensations around you. Breathing exercises are effective [relaxation techniques](https://www.verywellmind.com/tips-to-reduce-stress-3145195) that ease anxiety by bringing your focus to the present. Many [apps for anxiety](https://www.verywellmind.com/best-apps-for-anxiety-3575736) can guide you through deep breathing and relaxation methods. ### Press Play for Advice on Managing Anxiety This episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares a strategy to help you cope with anxiety. Click below to listen now. Follow Now: [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) / [Amazon Music](https://music.amazon.com/podcasts/a7d95b80-97f2-4315-b668-ac5fb5a52f69/the-verywell-mind-podcast-with-amy-morin) 2 ## Figure Out What's Bothering You To address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If [anxious feelings](https://www.verywellmind.com/why-am-i-so-anxious-for-no-reason-8675293) seem to keep you up at night, try [keeping a journal or notepad](https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672) beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. ### Recap Exploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety. 3 ## Focus on What You Can Change Many times, anxiety stems from [fearing things that haven't even happened](https://www.verywellmind.com/how-to-stop-catastrophizing-7693333) and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and [focusing on gratitude](https://www.verywellmind.com/writing-in-a-gratitude-journal-for-stress-relief-3144887). Replace your fears by changing your attitude about them. For example: - Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. - Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them. With a little practice, you can learn to pick up a more positive outlook. Sometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching. ### Recap Another way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation. 4 ## Distract Yourself At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could: - Do some chores or a project around the house - Engage in a creative activity, such as drawing, painting, or writing - Go for a walk or engage in some other form of physical exercise - Listen to music - Pray or [meditate](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696) - Read a good book or watch a funny movie ### Recap When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, get out of your head. 5 ## Strengthen Your Body and Brain Lifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety. - Nutritious food. Research has found that [what you eat](https://www.verywellmind.com/what-you-eat-can-have-an-effect-on-your-overall-mental-well-being-5209290) can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels. - Physical activity. Research has also found that [regular physical activity](https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094) can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety. - Sleep. Adequate restcan also have a [powerful effect on your mental well-being](https://www.verywellmind.com/how-sleep-affects-mental-health-4783067) and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. ### Recap Taking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. ## Takeaways Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness. If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss [treatment options](https://www.verywellmind.com/treatment-for-panic-disorder-2584322). If you or a loved one are struggling with anxiety, contact the [Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline](https://www.samhsa.gov/find-help/national-helpline) at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our [National Helpline Database](https://www.verywellmind.com/national-helpline-database-4799696). [Best Online Anxiety Support Groups](https://www.verywellmind.com/best-online-anxiety-support-groups-4692353) ### Frequently Asked Questions - What are some ways of coping with anxiety when giving a presentation? Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience. Learn More: [How to Prepare a Speech When You Have Anxiety](https://www.verywellmind.com/tips-for-managing-public-speaking-anxiety-3024336) - How do I help a child cope with anxiety? If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking. - How can I deal with anxiety without medication? Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and [progressive muscle relaxation](https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400) may also be helpful for relieving symptoms of anxiety. - What can I do to deal with anxiety at night? Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal. Learn More: [How to Manage Nighttime Anxiety](https://www.verywellmind.com/ways-to-manage-evening-anxiety-3959208) [Worry Time: The Benefits of Scheduling Time to Stress](https://www.verywellmind.com/worry-time-the-benefits-of-scheduling-time-to-stress-5267979) Read more: - [Conditions A-Z](https://www.verywellmind.com/conditions-a-z-4797402) - [Panic Disorder](https://www.verywellmind.com/panic-disorder-4157235) - [Coping](https://www.verywellmind.com/coping-with-panic-disorder-4157231) 8 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. [Current diagnosis and treatment of anxiety disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3628173/). P T. 2013;38(1):30-57 2. Gelenberg AJ. [Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment](https://doi.org/10.4088/PCC.v02n0204). Prim Care Companion J Clin Psychiatry. 2000;2(2):49–54. doi:10.4088/pcc.v02n0204 3. Grupe DW, Nitschke JB. [Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective](https://doi.org/10.1038%2Fnrn3524). Nat Rev Neurosci. 2013;14(7):488-501. doi:10.1038/nrn3524 4. Jerath R, Crawford MW, Barnes VA, Harden K. [Self-regulation of breathing as a primary treatment for anxiety](https://doi.org/10.1007/s10484-015-9279-8). Appl Psychophysiol Biofeedback. 2015;40(2):107-115. doi:10.1007/s10484-015-9279-8. 5. Morrison AS, Heimberg RG. [Attentional control mediates the effect of social anxiety on positive affect](https://doi.org/10.1016/j.janxdis.2012.10.002). J Anxiety Disord. 2013;27(1):56-67. doi:10.1016/j.janxdis.2012.10.002 6. Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. [Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan](https://doi.org/10.1016/j.clnu.2021.03.043). Clin Nutr. 2021;40(5):2860-2867. doi:10.1016/j.clnu.2021.03.043 7. Kandola A, Stubbs B. [Exercise and anxiety](https://doi.org/10.1007/978-981-15-1792-1_23). Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1\_23 8. Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. [Sleep problems predict and are predicted by generalized anxiety/depression and oppositional defiant disorder](https://doi.org/10.1016/j.jaac.2013.12.029). J Am Acad Child Adolesc Psychiatry. 2014;53(5):550–558. doi:10.1016/j.jaac.2013.12.029 ![Katharina Star]() ![Katharina Star](https://www.verywellmind.com/thmb/gyY_y2tl1huq8sH2UaQZ7KwlhlI=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg) By [Katharina Star, PhD](https://www.verywellmind.com/katharina-star-phd-2583882) Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. [See Our Editorial Process](https://www.verywellmind.com/our-editorial-process-4778006) [Meet Our Review Board](https://www.verywellmind.com/review-board-4796494) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? 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Readable Markdown	## What You Can Do to Cope With Anxiety 5 Methods of Stress Reduction You Can Start Right Now By [Katharina Star, PhD](https://www.verywellmind.com/katharina-star-phd-2583882) ![Katharina Star](https://www.verywellmind.com/thmb/8VSsk0AkfuU738ANYx70fQiF7nE=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg) Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Updated on March 25, 2026 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https://www.verywellmind.com/review-board-4796494). by [Rachel Goldman, PhD, FTOS](https://www.verywellmind.com/rachel-goldman-phd-ftos-4779228) ![Rachel Goldman](https://www.verywellmind.com/thmb/o9Hc11VJ2_oDblM-pFvIwrTOj1c=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg) Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to bodily sensations, such as sweating, trembling, or [shortness of breath](https://www.verywellmind.com/shortness-of-breath-2584249). These symptoms are common for people who have been diagnosed with an [anxiety disorder](https://www.verywellmind.com/anxiety-disorder-2510539). However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term. This article discusses some of the strategies that may help you cope with anxiety, including breathing exercises, distraction, and self-care. Verywell / JR Bee 1 ## Stop and Breathe When anxiety flares, take a break and consider what's making you nervous. Anxiety often involves worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being [mindful](https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189) of the present moment. Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. There are a [variety of breathing exercises](https://www.verywellmind.com/abdominal-breathing-2584115) you can try to see what works best for you. Practice this simple breathing technique: - Sit comfortably. - Close your eyes and slowly inhale through your nose, then exhale deeply through your nose. - Continue to breathe deeply, allowing your breath to guide you. - Use a mantra like "be present"; think "be" with each inhale and "present" with each exhale. - Notice the sights, sounds, smells, and sensations around you. Breathing exercises are effective [relaxation techniques](https://www.verywellmind.com/tips-to-reduce-stress-3145195) that ease anxiety by bringing your focus to the present. Many [apps for anxiety](https://www.verywellmind.com/best-apps-for-anxiety-3575736) can guide you through deep breathing and relaxation methods. ### Press Play for Advice on Managing Anxiety This episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares a strategy to help you cope with anxiety. Click below to listen now. Follow Now: [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) / [Amazon Music](https://music.amazon.com/podcasts/a7d95b80-97f2-4315-b668-ac5fb5a52f69/the-verywell-mind-podcast-with-amy-morin) 2 ## Figure Out What's Bothering You To address your anxiety, identify what's bothering you. Set aside time to explore your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If [anxious feelings](https://www.verywellmind.com/why-am-i-so-anxious-for-no-reason-8675293) seem to keep you up at night, try [keeping a journal or notepad](https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672) beside your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. ### Recap Exploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety. 3 ## Focus on What You Can Change Many times, anxiety stems from [fearing things that haven't even happened](https://www.verywellmind.com/how-to-stop-catastrophizing-7693333) and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and [focusing on gratitude](https://www.verywellmind.com/writing-in-a-gratitude-journal-for-stress-relief-3144887). Replace your fears by changing your attitude about them. For example: - Stop fearing you will lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. - Instead of fearing for your loved one's safety, spend time with them or express your appreciation for them. With a little practice, you can learn to pick up a more positive outlook. Sometimes, anxiety may be caused by a real circumstance in your life. Perhaps you're in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching. ### Recap Another way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation. 4 ## Distract Yourself At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could: - Do some chores or a project around the house - Engage in a creative activity, such as drawing, painting, or writing - Go for a walk or engage in some other form of physical exercise - Listen to music - Pray or [meditate](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696) - Read a good book or watch a funny movie ### Recap When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. Literally, get out of your head. 5 ## Strengthen Your Body and Brain Lifestyle changes can also help prevent anxiety and help you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all influence how you experience anxiety. - Nutritious food. Research has found that [what you eat](https://www.verywellmind.com/what-you-eat-can-have-an-effect-on-your-overall-mental-well-being-5209290) can affect your mood and stress levels. For example, people who consume diets rich in fruits and vegetables tend to experience lower stress levels. - Physical activity. Research has also found that [regular physical activity](https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094) can be helpful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety. - Sleep. Adequate restcan also have a [powerful effect on your mental well-being](https://www.verywellmind.com/how-sleep-affects-mental-health-4783067) and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. ### Recap Taking care of your mind and body may also help prevent and relieve anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. ## Takeaways Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental illness. If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss [treatment options](https://www.verywellmind.com/treatment-for-panic-disorder-2584322). ### Frequently Asked Questions - Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage any nervousness or anxiety you might be feeling. Visualize your success, and remember to focus on the information you are presenting instead of the audience. - If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking. - Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and [progressive muscle relaxation](https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400) may also be helpful for relieving symptoms of anxiety. - Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine, such as winding down with some stretching, reading a book, taking a bath, or writing in a journal. 8 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. [Current diagnosis and treatment of anxiety disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3628173/). P T. 2013;38(1):30-57 2. Gelenberg AJ. [Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment](https://doi.org/10.4088/PCC.v02n0204). Prim Care Companion J Clin Psychiatry. 2000;2(2):49–54. doi:10.4088/pcc.v02n0204 3. Grupe DW, Nitschke JB. [Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective](https://doi.org/10.1038%2Fnrn3524). Nat Rev Neurosci. 2013;14(7):488-501. doi:10.1038/nrn3524 4. Jerath R, Crawford MW, Barnes VA, Harden K. [Self-regulation of breathing as a primary treatment for anxiety](https://doi.org/10.1007/s10484-015-9279-8). Appl Psychophysiol Biofeedback. 2015;40(2):107-115. doi:10.1007/s10484-015-9279-8. 5. Morrison AS, Heimberg RG. [Attentional control mediates the effect of social anxiety on positive affect](https://doi.org/10.1016/j.janxdis.2012.10.002). J Anxiety Disord. 2013;27(1):56-67. doi:10.1016/j.janxdis.2012.10.002 6. Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. [Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan](https://doi.org/10.1016/j.clnu.2021.03.043). Clin Nutr. 2021;40(5):2860-2867. doi:10.1016/j.clnu.2021.03.043 7. Kandola A, Stubbs B. [Exercise and anxiety](https://doi.org/10.1007/978-981-15-1792-1_23). Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1\_23 8. Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. [Sleep problems predict and are predicted by generalized anxiety/depression and oppositional defiant disorder](https://doi.org/10.1016/j.jaac.2013.12.029). J Am Acad Child Adolesc Psychiatry. 2014;53(5):550–558. doi:10.1016/j.jaac.2013.12.029 ![Katharina Star](https://www.verywellmind.com/thmb/gyY_y2tl1huq8sH2UaQZ7KwlhlI=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/KatharinaStar-PhD-1000-af28822a54464343b1f9b32ba89a1cfd.jpg) By [Katharina Star, PhD](https://www.verywellmind.com/katharina-star-phd-2583882) Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Was this page helpful? Thanks for your feedback\! What is your feedback?
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