🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 92 (from laksa002)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa092.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, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.wikihow.com/Overcome-Anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.wikihow.com/Overcome-Anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.wikihow.com\/Overcome-Anxiety","crawl_time":1776752566,"first_indexed_time":1507674733,"http_code":200,"src_unparsed":"com,wikihow!www,\/Overcome-Anxiety s443","src_root_hash":"12431216878206919092","history_drop_reason":null,"meta_title":"5 Ways to Overcome Anxiety - wikiHow","meta_descriptions":["Anxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should..."],"attrs_boilerpipe_text":"Download Article\nDownload Article\nExamining Your Anxiety\n|\nAvoiding Cognitive Distortions\n|\nTrying Proven Anxiety-reducers\n|\nWhat Are Good Coping Skills For Anxiety?\n|\nMore Anxiety Help\n|\nVideo\n|\nExpert Q&A\n|\nTips\n|\nWarnings\nAnxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue.\nDo not start beating yourself up about it, or tell your self unhelpful things such as \"I will never be able to get out of this\" or \"I am incapable.\" Understand that you can overcome this, and you will.\n[1]\n[2]\nWhether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.\n[3]\nAdvertisement\nIf you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage.\n[4]\nIf your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.\n[5]\nWhat can you do to lessen this fear or worry?\nIs this a long term or a short term fix?\nWhat can I do to prevent this worry or fear from recurring?\nIf your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner.\n[6]\nIt can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance.\nYou are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.\n[7]\nIf you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone.\n[8]\nAdvertisement\nWhen you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time.\n[9]\nTry making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead.\n[10]\n\"\nNo matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.\n[11]\nIf your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be.\nIf you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely.\n[12]\n[13]\nWhen you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.\n[14]\nWhen anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did.\nAdvertisement\nWhen you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe.\nReader Poll:\nWe asked 998 wikiHow readers who've experienced anxiety, and\n56%\nof them agreed that the best relaxation technique is\nfocusing on breathing.\n[Take Poll]\n[15]\nWhether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time.\n[16]\nEXPERT TIP\nSophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University.\n“I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.”\nConsciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own.\n[17]\nAlthough it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience.\n[18]\nMagnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood.\n[19]\n[20]\nYou don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications.\n[21]\nIf your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication.\n[22]\nTalk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase\nnorepinephrine\nand serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers.\nAdvertisement\nMore Anxiety Help\nSay Goodbye to Anxiety with this Expert Series\nLiving with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.\nSearch\nAdd New Question\nQuestion\nIs it bad to have anxiety?\nChloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”\nLicensed Clinical Psychologist, Author of Nervous Energy\nExpert Answer\nNot necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone.\nQuestion\nIs anxiety in your head?\nRebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.\nLicensed Therapist\nExpert Answer\nA lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently.\nAsk a Question\n200 characters left\nInclude your email address to get a message when this question is answered.\nSubmit\nAdvertisement\nWatch\nWatch\nAvoid high caffeine drinks as they\nstimulate\nyour system and pile on\nmore stress\ninstead of relaxation.\n[23]\nThanks\nYou can apply some lavender oil to\nrelax\nand distress your nerves. Just one drop near your lobes does wonders.\n[24]\nThanks\nFind something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing.\nThanks\nShow More Tips\nThanks for submitting a tip for review!\nAdvertisement\nEven the lightest pills should be consumed only after consulting a physician to \"avoid conflicts\" with other medications.\nThanks\nThese measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social\nembarrassment\nand lack of\nconfidence\nto face situations.\nThanks\nIf these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry.\nThanks\nAdvertisement\nReferences\nAbout This Article\nArticle Summary\nX\nTo overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen.\nTo learn how to talk to a therapist to overcome your anxiety, read on.\nDid this summary help you?\nThanks to all authors for creating a page that has been read 900,298 times.\nReader Success Stories\nCathy Gillespie\nFeb 20, 2017\n\"Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. 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Learn why people **trust wikiHow**](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience)\n\n- [Categories](https:\/\/www.wikihow.com\/Special:CategoryListing \"Special:CategoryListing\")\n- [Health](https:\/\/www.wikihow.com\/Category:Health \"Category:Health\")\n- [Psychological Health](https:\/\/www.wikihow.com\/Category:Psychological-Health \"Category:Psychological Health\")\n- [Emotions and Feelings](https:\/\/www.wikihow.com\/Category:Emotions-and-Feelings \"Category:Emotions and Feelings\")\n- [Anxiety](https:\/\/www.wikihow.com\/Category:Anxiety \"Category:Anxiety\")\n- [Anxiety Disorders](https:\/\/www.wikihow.com\/Category:Anxiety-Disorders \"Category:Anxiety Disorders\")\n# [How to Overcome Anxiety](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n**Co-authored by** [Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n\n[Last Updated: February 11, 2026](https:\/\/www.wikihow.com\/Overcome-Anxiety)  [Approved](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n- [Examining Your Anxiety](https:\/\/www.wikihow.com\/Overcome-Anxiety#Examining-Your-Anxiety)\n- [Avoiding Cognitive Distortions](https:\/\/www.wikihow.com\/Overcome-Anxiety#Avoiding-Cognitive-Distortions)\n- [Trying Proven Anxiety-reducers](https:\/\/www.wikihow.com\/Overcome-Anxiety#Trying-Proven-Anxiety-reducers)\n- [What Are Good Coping Skills For Anxiety?](https:\/\/www.wikihow.com\/Overcome-Anxiety#questionmethod_What-Are-Good-Coping-Skills-For-Anxiety.3F)\n- [More Anxiety Help](https:\/\/www.wikihow.com\/Overcome-Anxiety#sample_More-Anxiety-Help)\n- [Video](https:\/\/www.wikihow.com\/Overcome-Anxiety#Video)\n- [Expert Q\\&A](https:\/\/www.wikihow.com\/Overcome-Anxiety#qa_headline)\n- [Tips](https:\/\/www.wikihow.com\/Overcome-Anxiety#tips)\n- [Warnings](https:\/\/www.wikihow.com\/Overcome-Anxiety#warnings)\n\n\\|Show more\n\n\\|Show less\n\n[ARTICLE](https:\/\/www.wikihow.com\/Overcome-Anxiety#steps_1)\n\n[VIDEO](https:\/\/www.wikihow.com\/Overcome-Anxiety#Video)\n\nX\n\nThis article was co-authored by [Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD). Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”   \n  \n There are [23 references](https:\/\/www.wikihow.com\/Overcome-Anxiety#References) cited in this article, which can be found at the bottom of the page.   \n  \n wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 14 testimonials and 83% of readers who voted found it helpful, earning it our reader-approved status.   \n  \n This article has been viewed 900,298 times.\n\nAnxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue.\n## Steps\nMethod 1\n\nMethod 1 of 3:\n\n### Examining Your Anxiety\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n1. [![Step 1 Understand and acknowledge that you are anxious.](https:\/\/www.wikihow.com\/images\/thumb\/3\/3b\/Overcome-Anxiety-Step-1-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-1-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-1-Version-3.jpg)\n   1\n   **Understand and acknowledge that you are anxious.** Do not start beating yourself up about it, or tell your self unhelpful things such as \"I will never be able to get out of this\" or \"I am incapable.\" Understand that you can overcome this, and you will.[\\[1\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-1) X Research source\n2. [![Step 2 Identify the source of your anxiety.](https:\/\/www.wikihow.com\/images\/thumb\/f\/f3\/Overcome-Anxiety-Step-2-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-2-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-2-Version-3.jpg)\n   2\n   **Identify the source of your anxiety.**[\\[2\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-2) X Research source     Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.[\\[3\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-3) X Research source\n   Advertisement\n3. [![Step 3 Determine if your worry is solvable.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Overcome-Anxiety-Step-3-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-3-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-3-Version-3.jpg)\n   3\n   **Determine if your worry is solvable.** If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage.[\\[4\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-4) X Research source     If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.[\\[5\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-5) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n   \n   - What can you do to lessen this fear or worry?\n   - Is this a long term or a short term fix?\n   - What can I do to prevent this worry or fear from recurring?\n4. [![Step 4 Consider the worst.](https:\/\/www.wikihow.com\/images\/thumb\/1\/18\/Overcome-Anxiety-Step-4-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-4-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-4-Version-3.jpg)\n   4\n   **Consider the worst.** If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner.\n5. [![Step 5 Accept uncertainty.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Overcome-Anxiety-Step-5-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-5-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-5-Version-3.jpg)\n   5\n   **Accept uncertainty.**[\\[6\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-6) X Research source     It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance.\n6. [![Step 6 Consider the use of your worry.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1a\/Overcome-Anxiety-Step-6-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-6-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-6-Version-3.jpg)\n   6\n   **Consider the use of your worry.** You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.[\\[7\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-7) X Research source\n   \n   - If you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone.[\\[8\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-8)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-100-100-100px-Chloe_Carmichael2.png)Chloe Carmichael, PhD Licensed Clinical Psychologist, Author of Nervous Energy](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD) Expert Interview\n\nMethod 2\n\nMethod 2 of 3:\n\n### Avoiding Cognitive Distortions\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n1. [![Step 1 Focus on both the positive and the negative.](https:\/\/www.wikihow.com\/images\/thumb\/5\/5c\/Overcome-Anxiety-Step-7-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-7-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-7-Version-3.jpg)\n   1\n   **Focus on both the positive and the negative.** When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time.[\\[9\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-9) X Research source\n   \n   - Try making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead.[\\[10\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-10)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-100-100-100px-Chloe_Carmichael2.png)Chloe Carmichael, PhD Licensed Clinical Psychologist, Author of Nervous Energy](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD) Expert Interview\n2. [![Step 2 Avoid thinking in terms of \"all or nothing.](https:\/\/www.wikihow.com\/images\/thumb\/8\/86\/Overcome-Anxiety-Step-8-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-8-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-8-Version-3.jpg)\n   2\n   **Avoid thinking in terms of \"all or nothing.****\"** No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.[\\[11\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-11) X Research source\n3. [![Step 3 Don’t make it into a catastrophe.](https:\/\/www.wikihow.com\/images\/thumb\/1\/13\/Overcome-Anxiety-Step-9-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-9-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-9-Version-3.jpg)\n   3\n   **Don’t make it into a catastrophe.** If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be.\n4. [![Step 4 Try not to jump to conclusions.](https:\/\/www.wikihow.com\/images\/thumb\/f\/ff\/Overcome-Anxiety-Step-10-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-10-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-10-Version-3.jpg)\n   4\n   **Try not to jump to conclusions.** If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely.[\\[12\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-12) X Research source\n5. [![Step 5 Don’t let your emotions control your reasoning.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9c\/Overcome-Anxiety-Step-11-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-11-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-11-Version-3.jpg)\n   5\n   **Don’t let your emotions control your reasoning.**[\\[13\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-13) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)   When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.[\\[14\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-14) X Research source\n6. [![Step 6 Avoid making everything personal.](https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Overcome-Anxiety-Step-12-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-12-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-12-Version-3.jpg)\n   6\n   **Avoid making everything personal.** When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did.\n\nMethod 3\n\nMethod 3 of 3:\n\n### Trying Proven Anxiety-reducers\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n1. [![Step 1 Breathe deeply.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Overcome-Anxiety-Step-13-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-13-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-13-Version-3.jpg)\n   1\n   **Breathe deeply.** When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe.\n   \n   - **Reader Poll:** We asked 998 wikiHow readers who've experienced anxiety, and **56%** of them agreed that the best relaxation technique is **focusing on breathing.** [\\[Take Poll\\]](https:\/\/www.wikihow.com\/Overcome-Social-Anxiety#reader_poll_648)\n2. [![Step 2 Take some time to exercise.](https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Overcome-Anxiety-Step-14-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-14-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-14-Version-3.jpg)\n   2\n   **Take some time to exercise.**[\\[15\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-15) X Research source     Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time.[\\[16\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-16) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n   EXPERT TIP\n   \n   ![Sophia Bell](https:\/\/www.wikihow.com\/images\/thumb\/f\/f6\/Sophia_Latorre.png\/-crop-100-100-100px-Sophia_Latorre.png)\n   \n   [Sophia Bell](https:\/\/www.wikihow.com\/Author\/Sophia-Bell)\n   \n   wikiHow Staff Writer\n   \n   Sophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University.\n   \n   ![Sophia Bell](https:\/\/www.wikihow.com\/images\/thumb\/f\/f6\/Sophia_Latorre.png\/-crop-100-100-100px-Sophia_Latorre.png)\n   \n   [Sophia Bell](https:\/\/www.wikihow.com\/Author\/Sophia-Bell)    \n    wikiHow Staff Writer\n   \n   “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.”\n3. [![Step 3 Meditate or pray.](https:\/\/www.wikihow.com\/images\/thumb\/b\/b6\/Overcome-Anxiety-Step-15-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-15-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-15-Version-3.jpg)\n   3\n   **Meditate or pray.** Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own.[\\[17\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-17) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n4. [![Step 4 Keep a healthy diet.](https:\/\/www.wikihow.com\/images\/thumb\/5\/53\/Overcome-Anxiety-Step-16-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-16-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-16-Version-2.jpg)\n   4\n   **Keep a healthy diet.** Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience.[\\[18\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-18) X Research source\n5. [![Step 5 Take a magnesium supplement.](https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Overcome-Anxiety-Step-17-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-17-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-17-Version-2.jpg)\n   5\n   **Take a magnesium supplement.** Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood.[\\[19\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-19) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n6. [![Step 6 Try a herbal remedy.](https:\/\/www.wikihow.com\/images\/thumb\/e\/ee\/Overcome-Anxiety-Step-18-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-18-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-18-Version-2.jpg)\n   6\n   **Try a herbal remedy.**[\\[20\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-20) X Research source     You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications.[\\[21\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-21) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n7. [![Step 7 Visit a therapist.](https:\/\/www.wikihow.com\/images\/thumb\/b\/b7\/Overcome-Anxiety-Step-19.jpg\/v4-460px-Overcome-Anxiety-Step-19.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-19.jpg)\n   7\n   **Visit a therapist.** If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication.[\\[22\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-22) X Research source\n   \n   - Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase [norepinephrine](https:\/\/www.wikihow.com\/Increase-Norepinephrine \"Increase Norepinephrine\") and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers.\n### What Are Good Coping Skills For Anxiety?\n### More Anxiety Help\n[![](https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Meditation-Techniques.png\/340px-Meditation-Techniques.png.webp)![](https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Meditation-Techniques.png\/340px-Meditation-Techniques.png) Sample Meditation Techniques](https:\/\/www.wikihow.com\/Sample\/Meditation-Techniques)\n\n[![](https:\/\/www.wikihow.com\/images\/thumb\/4\/4f\/Ways-to-Manage-Stress.png\/340px-Ways-to-Manage-Stress.png.webp)![](https:\/\/www.wikihow.com\/images\/thumb\/4\/4f\/Ways-to-Manage-Stress.png\/340px-Ways-to-Manage-Stress.png) Sample Ways to Manage Stress](https:\/\/www.wikihow.com\/Sample\/Ways-to-Manage-Stress)\n\n[![](https:\/\/www.wikihow.com\/images\/thumb\/1\/1f\/Stress-Journal-Entry.png\/340px-Stress-Journal-Entry.png.webp)![](https:\/\/www.wikihow.com\/images\/thumb\/1\/1f\/Stress-Journal-Entry.png\/340px-Stress-Journal-Entry.png) Sample Stress Journal Entry](https:\/\/www.wikihow.com\/Sample\/Stress-Journal-Entry)\n\n## Say Goodbye to Anxiety with this Expert Series\nLiving with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.\n\n[![1 - Social Anxiety Test](https:\/\/www.wikihow.com\/images\/thumb\/e\/e9\/Social-anxiety2.png\/-crop-432-336-432px-Social-anxiety2.png) 1 Social Anxiety Test](https:\/\/www.wikihow.com\/Social-Anxiety-Test)\n\n[![2 - Deal With Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/7\/74\/Deal-With-Anxiety-Step-20-Version-2.jpg\/-crop-432-336-432px-nowatermark-Deal-With-Anxiety-Step-20-Version-2.jpg) 2 Deal With Anxiety](https:\/\/www.wikihow.com\/Deal-With-Anxiety)\n\n[![3 - Cope With Anxiety and Depression](https:\/\/www.wikihow.com\/images\/thumb\/f\/f7\/Cope-With-Anxiety-and-Depression-Step-22-Version-2.jpg\/-crop-432-336-432px-nowatermark-Cope-With-Anxiety-and-Depression-Step-22-Version-2.jpg) 3 Cope With Anxiety and Depression](https:\/\/www.wikihow.com\/Cope-With-Anxiety-and-Depression)\n\n[![4 - Control Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Control-Anxiety-Step-28.jpg\/-crop-432-336-432px-nowatermark-Control-Anxiety-Step-28.jpg) 4 Control Anxiety](https:\/\/www.wikihow.com\/Control-Anxiety)\n\n[![5 - Calm Yourself During an Anxiety Attack](https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg\/-crop-432-336-432px-nowatermark-Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg) 5 Calm Yourself During an Anxiety At...](https:\/\/www.wikihow.com\/Calm-Yourself-During-an-Anxiety-Attack)\n\n[![6 - Overcome Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/b\/b7\/Overcome-Anxiety-Step-19.jpg\/-crop-432-336-432px-nowatermark-Overcome-Anxiety-Step-19.jpg) 6 Overcome Anxiety](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n## Video\n[Read Video Transcript](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n## Expert Q\\&A\nSearch\n\n[Add New Question]()\n\n- Question\n  \n  Is it bad to have anxiety?\n  \n  [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-200-200-200px-Chloe_Carmichael2.png)](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n  \n  [Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)    \n   Licensed Clinical Psychologist, Author of Nervous Energy\n  \n  Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”\n  \n  [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-200-200-200px-Chloe_Carmichael2.png)](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n  \n  [Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n  \n  Licensed Clinical Psychologist, Author of Nervous Energy\n  \n  Expert Answer\n  \n  Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone.\n  \n  **Thanks! We're glad this was helpful.**  \n   **Thank you for your feedback.**  \n    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \\$1 helps us in our mission.  [Support wikiHow](https:\/\/www.wikihow.com\/wikiHow:Contribute)\n  \n  [Yes](https:\/\/www.wikihow.com\/Overcome-Anxiety) [No](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n  \n  [Not Helpful 1](https:\/\/www.wikihow.com\/Overcome-Anxiety) [Helpful 11](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- Question\n  \n  Is anxiety in your head?\n  \n  [![Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/images\/thumb\/1\/1e\/Rebecca_Ward.png\/-crop-200-200-200px-Rebecca_Ward.png)](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)\n  \n  [Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)    \n   Licensed Therapist\n  \n  Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.\n  \n  [![Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/images\/thumb\/1\/1e\/Rebecca_Ward.png\/-crop-200-200-200px-Rebecca_Ward.png)](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)\n  \n  [Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)\n  \n  Licensed Therapist\n  \n  Expert Answer\n  \n  A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently.\n  \n  **Thanks! We're glad this was helpful.**  \n   **Thank you for your feedback.**  \n    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \\$1 helps us in our mission.  [Support wikiHow](https:\/\/www.wikihow.com\/wikiHow:Contribute)\n  \n  [Yes](https:\/\/www.wikihow.com\/Overcome-Anxiety) [No](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n  \n  [Not Helpful 1](https:\/\/www.wikihow.com\/Overcome-Anxiety) [Helpful 16](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nAsk a Question\n\n200 characters left\n\nInclude your email address to get a message when this question is answered.\n\n[Submit]()\n\nAdvertisement\n\n## Reader Videos\nWatch\n\nWatch\n\n## Tips\n- Avoid high caffeine drinks as they [stimulate](https:\/\/www.wikihow.com\/Get-Rid-of-a-Headache \"Get Rid of a Headache\") your system and pile on [more stress](https:\/\/www.wikihow.com\/Relieve-Stress \"Relieve Stress\") instead of relaxation.[\\[23\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-23) X Research source\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- You can apply some lavender oil to [relax](https:\/\/www.wikihow.com\/Relax \"Relax\") and distress your nerves. Just one drop near your lobes does wonders.[\\[24\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-24) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- Find something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing.\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 1](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[Show More Tips](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nSubmit a Tip\n\nAll tip submissions are carefully reviewed before being published\n\nName\n\nPlease provide your name and last initial\n\n[Submit](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nThanks for submitting a tip for review\\!\n\nAdvertisement\n\n## Warnings\n- Even the lightest pills should be consumed only after consulting a physician to \"avoid conflicts\" with other medications.\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social [embarrassment](https:\/\/www.wikihow.com\/Deal-With-Embarrassment \"Deal With Embarrassment\") and lack of [confidence](https:\/\/www.wikihow.com\/Improve-Your-Self-Confidence-Right-Now \"Improve Your Self Confidence Right Now\") to face situations.\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry.\n  Thanks\n  \n  [Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)   [Not Helpful 0](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nAdvertisement\n\n## You Might Also Like\n[![Sleep With Severe Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/2\/24\/Sleep-With-Severe-Anxiety-Step-18.jpg\/-crop-342-184-245px-Sleep-With-Severe-Anxiety-Step-18.jpg.webp) How to Sleep With Severe Anxiety ![](https:\/\/www.wikihow.com\/images\/thumb\/2\/24\/Sleep-With-Severe-Anxiety-Step-18.jpg\/-crop-342-184-245px-Sleep-With-Severe-Anxiety-Step-18.jpg)](https:\/\/www.wikihow.com\/Sleep-With-Severe-Anxiety)\n\n[![Control Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Control-Anxiety-Step-28.jpg\/-crop-342-184-245px-Control-Anxiety-Step-28.jpg.webp) How to Control Anxiety 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[↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-1) <https:\/\/theanxioustruth.com\/dealing-with-anxiety-the-only-way-out-is-through\/>\n2. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-2) <https:\/\/www.medicalnewstoday.com\/articles\/323456.php>\n3. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-3) <https:\/\/www.psychologytoday.com\/us\/blog\/feeling-our-way\/201512\/4-major-sources-anxiety-and-what-do-about-them>\n4. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-4) <https:\/\/www.psychologytoday.com\/us\/blog\/why-we-worry\/201206\/10-tips-manage-your-worrying>\n5. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-5) <https:\/\/www.helpguide.org\/articles\/anxiety\/how-to-stop-worrying.htm\/>\n6. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-6) <https:\/\/www.cci.health.wa.gov.au\/~\/media\/CCI\/Consumer-Modules\/What-Me-Worry\/What-Me-Worry---09---Accepting-Uncertainty.pdf>\n7. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-7) <http:\/\/www.dummies.com\/how-to\/content\/overcoming-anxiety-for-dummies-cheat-sheet.html>\n8. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-8) Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview\n9. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-9) <https:\/\/www.guideposts.org\/better-living\/positive-living\/do-you-focus-on-the-positive-or-the-negative>\n\n[More References (15)](https:\/\/www.wikihow.com\/Overcome-Anxiety#aiinfo)\n\n1. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-10) Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview\n2. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-11) <https:\/\/www.psychologytoday.com\/us\/blog\/friendship-20\/201812\/8-ways-catch-all-or-nothing-thinking>\n3. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-12) <https:\/\/www.psychologytoday.com\/us\/blog\/fulfillment-at-any-age\/201810\/5-ways-to-stop-yourself-from-jumping-to-conclusions>\n4. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-13) <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4050437\/>\n5. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-14) <https:\/\/www.psychologytoday.com\/us\/blog\/evolution-the-self\/201706\/what-s-emotional-reasoning-and-why-is-it-such-problem>\n6. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-15) <https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety>\n7. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-16) <https:\/\/www.mayoclinic.org\/diseases-conditions\/depression\/in-depth\/depression-and-exercise\/art-20046495>\n8. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-17) <https:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858>\n9. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-18) <https:\/\/www.medicalnewstoday.com\/articles\/322652.php>\n10. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-19) <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5452159\/>\n11. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-20) <https:\/\/www.medicalnewstoday.com\/articles\/322396.php>\n12. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-21) <https:\/\/www.mayoclinic.org\/diseases-conditions\/generalized-anxiety-disorder\/expert-answers\/herbal-treatment-for-anxiety\/faq-20057945>\n13. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-22) <https:\/\/www.medicalnewstoday.com\/articles\/323494.php>\n14. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-23) <https:\/\/www.psychologytoday.com\/us\/blog\/progress-not-perfection\/201106\/i-quit-coffee-cure-my-anxiety>\n15. [↑](https:\/\/www.wikihow.com\/Overcome-Anxiety#_ref-24) <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3612440\/>\n\n## About This Article\n![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-100-100-100px-Chloe_Carmichael2.png)\n\nCo-authored by:\n\n[Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n\nLicensed Clinical Psychologist, Author of Nervous Energy\n\nThis article was co-authored by [Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD). Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” This article has been viewed 900,298 times.\n\n12 votes - 83%\n\nCo-authors: 101\n\nUpdated: February 11, 2026\n\nViews: 900,298\n\nCategories: [Anxiety](https:\/\/www.wikihow.com\/Category:Anxiety \"Category:Anxiety\") \\| [Anxiety Disorders](https:\/\/www.wikihow.com\/Category:Anxiety-Disorders \"Category:Anxiety Disorders\")\n\n**Medical Disclaimer**\n\nThe content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.\n\n[Read More...](https:\/\/www.wikihow.com\/wikiHow:Terms-of-Use#Medical-Information \"wikiHow:Terms of Use\")\n\n[Article SummaryX](https:\/\/www.wikihow.com\/Overcome-Anxiety#summary_wrapper)\n\nTo overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on.\n\nDid this summary help you?\n\nYes\n\nNo\n\n[In other languages](https:\/\/www.wikihow.com\/Overcome-Anxiety#other_languages)\n\n[Italian](https:\/\/www.wikihow.it\/Superare-l%27Ansia)\n\n[Spanish](https:\/\/es.wikihow.com\/vencer-la-ansiedad)\n\n[German](https:\/\/de.wikihow.com\/%C3%84ngste-%C3%BCberwinden)\n\n[French](https:\/\/fr.wikihow.com\/surmonter-l%27anxi%C3%A9t%C3%A9)\n\n[Russian](https:\/\/ru.wikihow.com\/%D0%BF%D1%80%D0%B5%D0%BE%D0%B4%D0%BE%D0%BB%D0%B5%D1%82%D1%8C-%D0%B1%D0%B5%D1%81%D0%BF%D0%BE%D0%BA%D0%BE%D0%B9%D1%81%D1%82%D0%B2%D0%BE)\n\n[Chinese](https:\/\/zh.wikihow.com\/%E5%85%8B%E6%9C%8D%E7%84%A6%E8%99%91)\n\n[Indonesian](https:\/\/id.wikihow.com\/Mengatasi-Rasa-Cemas)\n\n[Vietnamese](https:\/\/www.wikihow.vn\/V%C6%B0%E1%BB%A3t-qua-s%E1%BB%B1-lo-l%E1%BA%AFng)\n\n[Thai](https:\/\/th.wikihow.com\/%E0%B8%81%E0%B9%89%E0%B8%B2%E0%B8%A7%E0%B8%82%E0%B9%89%E0%B8%B2%E0%B8%A1%E0%B8%84%E0%B8%A7%E0%B8%B2%E0%B8%A1%E0%B8%A7%E0%B8%B4%E0%B8%95%E0%B8%81%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%A7%E0%B8%A5)\n\n[Japanese](https:\/\/www.wikihow.jp\/%E4%B8%8D%E5%AE%89%E3%82%92%E5%85%8B%E6%9C%8D%E3%81%99%E3%82%8B)\n\n[Czech](https:\/\/www.wikihow.cz\/Jak-p%C5%99ekonat-%C3%BAzkost)\n\n- [Print](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n- [Send fan mail to authors](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nThanks to all authors for creating a page that has been read 900,298 times.\n\n## Reader Success Stories\n- ![Cathy Gillespie](https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/CommunityAvatar1.png\/-crop-72-72-72px-CommunityAvatar1.png)\n  \n  Cathy Gillespie\n  \n  Feb 20, 2017\n  \"Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out and find a quiet place to practice some helpful driving techniques which will lessen my fear of falling off my motorbike when I come to a stop, owing to my short stature. This only started to bother me last year and now it is beginning to take over my life, stopping me from riding for pleasure. I am determined to get the better of it using your techniques. Many thanks again.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[More reader stories](https:\/\/www.wikihow.com\/Overcome-Anxiety) [Hide reader stories](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[Share your story](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n## Did this article help you?\nYes\n\nNo\n\nAdvertisement\n\nCookies make wikiHow better. By continuing to use our site, you agree to our [cookie policy](https:\/\/www.wikihow.com\/wikiHow:Cookie-Policy).\n\n![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-100-100-100px-Chloe_Carmichael2.png)\n\nCo-authored by:\n\n[Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n\nLicensed Clinical Psychologist, Author of Nervous Energy\n\nCo-authors: 101\n\nUpdated: February 11, 2026\n\nViews: 900,298\n\n83% of readers found this article **helpful**.\n\n12 votes - 83%\n\nClick a star to add your vote\n\n![Cathy Gillespie](https:\/\/www.wikihow.com\/images\/thumb\/f\/f5\/CommunityAvatar4.png\/-crop-72-72-72px-CommunityAvatar4.png)\n\nCathy Gillespie\n\nFeb 20, 2017\n\n\"Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out and find a quiet place to practice some helpful driving techniques which will lessen my fear of falling off my motorbike when I come to a stop, owing to my short stature. This only started to bother me last year and now it is beginning to take over my life, stopping me from riding for pleasure. I am determined to get the better of it using your techniques. Many thanks again.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n![Dee Powell](https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/CommunityAvatar1.png\/-crop-72-72-72px-CommunityAvatar1.png)\n\nDee Powell\n\nMay 21, 2017\n\n\"When anxiety takes hold, use the gentle breathing to stop a full blown panic attack. Being outdoors and getting more fresh air helped me sleep and hugely relax, where before I was so anxious I would stay indoors.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n![Rigo Gonzalez](https:\/\/www.wikihow.com\/images\/thumb\/f\/f2\/CommunityAvatar3.png\/-crop-72-72-72px-CommunityAvatar3.png)\n\nRigo Gonzalez\n\nJan 31, 2017\n\n\"I'm suffering with depression and found this wikiHow. I used it to calm me down, but what I'm scared about is my parents or brother, and also my dog, passing away. I really like this wikiHow, so keep it up.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n![Anonymous](https:\/\/www.wikihow.com\/images\/thumb\/f\/f2\/CommunityAvatar3.png\/-crop-72-72-72px-CommunityAvatar3.png)\n\nAnonymous\n\nSep 12, 2016\n\n\"I think exercise in deep breathing helped me the most with my anxiety and stress and depression. But it almost feels like it is a Band-Aid it is not a permanent thing it is a temporary fix.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n![Maira Lopez](https:\/\/www.wikihow.com\/images\/thumb\/f\/f2\/CommunityAvatar3.png\/-crop-72-72-72px-CommunityAvatar3.png)\n\nMaira Lopez\n\nJul 4, 2016\n\n\"The tips helped me calm down when I have anxiety, and helped me think better. I thought it was bad to have anxiety, and that's why this helped.\"...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[Share yours\\!](https:\/\/www.wikihow.com\/Overcome-Anxiety) [More success stories](https:\/\/www.wikihow.com\/Overcome-Anxiety) [Hide success stories](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n### Quizzes & Games\n[![Do I Have Anxiety Quiz](https:\/\/www.wikihow.com\/images\/thumb\/e\/ef\/Anxiety_quiz.png\/-crop-127-140-127px-Anxiety_quiz.png)Quiz Do I Have Anxiety QuizTake Quiz](https:\/\/www.wikihow.com\/Anxiety-Test)\n\n[![Mental Health Quiz](https:\/\/www.wikihow.com\/images\/thumb\/4\/43\/Mental_health_quiz.png\/-crop-127-140-127px-Mental_health_quiz.png)Quiz Mental Health QuizTake Quiz](https:\/\/www.wikihow.com\/Mental-Health-Quiz)\n\n[![What Type of Anxiety Do I Have Quiz](https:\/\/www.wikihow.com\/images\/thumb\/c\/c1\/Know-if-You-Are-Mentally-Ill-Step-1-Version-2.jpg\/-crop-127-140-127px-Know-if-You-Are-Mentally-Ill-Step-1-Version-2.jpg)Quiz What Type of Anxiety Do I Have QuizTake Quiz](https:\/\/www.wikihow.com\/Anxiety-Type-Test)\n\n[![OCD Test](https:\/\/www.wikihow.com\/images\/thumb\/4\/4b\/Ocd_test_2.png\/-crop-127-140-127px-Ocd_test_2.png)Quiz OCD TestTake Quiz](https:\/\/www.wikihow.com\/Ocd-Quiz)\n\n### You Might Also Like\n[![Sleep With Severe Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/2\/24\/Sleep-With-Severe-Anxiety-Step-18.jpg\/-crop-127-140-127px-Sleep-With-Severe-Anxiety-Step-18.jpg)How to Sleep With Severe Anxiety](https:\/\/www.wikihow.com\/Sleep-With-Severe-Anxiety)\n\n[![Control Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Control-Anxiety-Step-28.jpg\/-crop-127-140-127px-Control-Anxiety-Step-28.jpg)How to Control Anxiety](https:\/\/www.wikihow.com\/Control-Anxiety)\n\n[![Deal With Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/7\/74\/Deal-With-Anxiety-Step-20-Version-2.jpg\/-crop-127-140-127px-Deal-With-Anxiety-Step-20-Version-2.jpg)How to Deal With Anxiety](https:\/\/www.wikihow.com\/Deal-With-Anxiety)\n\n[![Stop Anxiety](https:\/\/www.wikihow.com\/images\/thumb\/4\/47\/Stop-Anxiety-Step-22-Version-3.jpg\/-crop-127-140-127px-Stop-Anxiety-Step-22-Version-3.jpg)How to Stop Anxiety](https:\/\/www.wikihow.com\/Stop-Anxiety)\n\n### Trending Articles\n[![What Would I Go to Jail For?](https:\/\/www.wikihow.com\/images\/thumb\/4\/42\/Arrange-for-Bail-While-in-Jail-Step-2-Version-4.jpg\/-crop-127-140-127px-Arrange-for-Bail-While-in-Jail-Step-2-Version-4.jpg)Quiz What Would I Go to Jail For?Take Quiz](https:\/\/www.wikihow.com\/What-Would-You-Go-to-Jail-for-Quiz)\n\n[![Am I Good at Flirting Quiz](https:\/\/www.wikihow.com\/images\/thumb\/d\/df\/Good_at_flirting.png\/-crop-127-140-127px-Good_at_flirting.png)Quiz Am I Good at Flirting QuizTake Quiz](https:\/\/www.wikihow.com\/Am-I-Good-at-Flirting-Quiz)\n\n[![Am I a Princess, Angel, Supermodel, or Baddie?](https:\/\/www.wikihow.com\/images\/thumb\/c\/c7\/Quiz-angel-princess-model-baddie.png\/-crop-127-140-127px-Quiz-angel-princess-model-baddie.png)Quiz Am I a Princess, Angel, Supermodel, or Baddie?Take Quiz](https:\/\/www.wikihow.com\/Am-I-a-Princess,-Angel,-Supermodel-or-Baddie)\n\n[![What’s a Performative Male? 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Please contact [support@wikihow.pro](mailto:support@wikihow.pro).  \n  \nwikiHow Pro and wikiHow Digital Downloads are intended only for your personal, non-commercial use. wikiHow, Inc. reserves the right to terminate subscriptions to wikiHow Pro at any time for any reason.\n\nSomething went wrong\n\n[Dismiss]()","attrs_readable_markdown":"[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\n- [Examining Your Anxiety](https:\/\/www.wikihow.com\/Overcome-Anxiety#Examining-Your-Anxiety)\n- [Avoiding Cognitive Distortions](https:\/\/www.wikihow.com\/Overcome-Anxiety#Avoiding-Cognitive-Distortions)\n- [Trying Proven Anxiety-reducers](https:\/\/www.wikihow.com\/Overcome-Anxiety#Trying-Proven-Anxiety-reducers)\n- [What Are Good Coping Skills For Anxiety?](https:\/\/www.wikihow.com\/Overcome-Anxiety#questionmethod_What-Are-Good-Coping-Skills-For-Anxiety.3F)\n- [More Anxiety Help](https:\/\/www.wikihow.com\/Overcome-Anxiety#sample_More-Anxiety-Help)\n- [Video](https:\/\/www.wikihow.com\/Overcome-Anxiety#Video)\n- [Expert Q\\&A](https:\/\/www.wikihow.com\/Overcome-Anxiety#qa_headline)\n- [Tips](https:\/\/www.wikihow.com\/Overcome-Anxiety#tips)\n- [Warnings](https:\/\/www.wikihow.com\/Overcome-Anxiety#warnings)\n\nAnxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue.\n\n1. [![Step 1 Understand and acknowledge that you are anxious.](https:\/\/www.wikihow.com\/images\/thumb\/3\/3b\/Overcome-Anxiety-Step-1-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-1-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-1-Version-3.jpg)\n   Do not start beating yourself up about it, or tell your self unhelpful things such as \"I will never be able to get out of this\" or \"I am incapable.\" Understand that you can overcome this, and you will.[\\[1\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-1)\n2. [![Step 2 Identify the source of your anxiety.](https:\/\/www.wikihow.com\/images\/thumb\/f\/f3\/Overcome-Anxiety-Step-2-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-2-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-2-Version-3.jpg)\n   [\\[2\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-2)  Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.[\\[3\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-3)\n   Advertisement\n3. [![Step 3 Determine if your worry is solvable.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Overcome-Anxiety-Step-3-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-3-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-3-Version-3.jpg)\n   If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage.[\\[4\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-4)  If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.[\\[5\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-5)\n   \n   - What can you do to lessen this fear or worry?\n   - Is this a long term or a short term fix?\n   - What can I do to prevent this worry or fear from recurring?\n4. [![Step 4 Consider the worst.](https:\/\/www.wikihow.com\/images\/thumb\/1\/18\/Overcome-Anxiety-Step-4-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-4-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-4-Version-3.jpg)\n   If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner.\n5. [![Step 5 Accept uncertainty.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Overcome-Anxiety-Step-5-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-5-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-5-Version-3.jpg)\n   [\\[6\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-6)  It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance.\n6. [![Step 6 Consider the use of your worry.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1a\/Overcome-Anxiety-Step-6-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-6-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-6-Version-3.jpg)\n   You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.[\\[7\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-7)\n   \n   - If you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone.[\\[8\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-8)\n\n1. [![Step 1 Focus on both the positive and the negative.](https:\/\/www.wikihow.com\/images\/thumb\/5\/5c\/Overcome-Anxiety-Step-7-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-7-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-7-Version-3.jpg)\n   When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time.[\\[9\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-9)\n   \n   - Try making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead.[\\[10\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-10)\n2. [![Step 2 Avoid thinking in terms of \"all or nothing.](https:\/\/www.wikihow.com\/images\/thumb\/8\/86\/Overcome-Anxiety-Step-8-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-8-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-8-Version-3.jpg)\n   **\"** No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.[\\[11\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-11)\n3. [![Step 3 Don’t make it into a catastrophe.](https:\/\/www.wikihow.com\/images\/thumb\/1\/13\/Overcome-Anxiety-Step-9-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-9-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-9-Version-3.jpg)\n   If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be.\n4. [![Step 4 Try not to jump to conclusions.](https:\/\/www.wikihow.com\/images\/thumb\/f\/ff\/Overcome-Anxiety-Step-10-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-10-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-10-Version-3.jpg)\n   If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely.[\\[12\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-12)\n5. [![Step 5 Don’t let your emotions control your reasoning.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9c\/Overcome-Anxiety-Step-11-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-11-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-11-Version-3.jpg)\n   [\\[13\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-13)  When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.[\\[14\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-14)\n6. [![Step 6 Avoid making everything personal.](https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Overcome-Anxiety-Step-12-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-12-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-12-Version-3.jpg)\n   When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did.\n\n1. [![Step 1 Breathe deeply.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Overcome-Anxiety-Step-13-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-13-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-13-Version-3.jpg)\n   When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe.\n   \n   - **Reader Poll:** We asked 998 wikiHow readers who've experienced anxiety, and **56%** of them agreed that the best relaxation technique is **focusing on breathing.** [\\[Take Poll\\]](https:\/\/www.wikihow.com\/Overcome-Social-Anxiety#reader_poll_648)\n2. [![Step 2 Take some time to exercise.](https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Overcome-Anxiety-Step-14-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-14-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-14-Version-3.jpg)\n   [\\[15\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-15)  Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time.[\\[16\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-16)\n   EXPERT TIP\n   \n   Sophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University.\n   \n   ![Sophia Bell](https:\/\/www.wikihow.com\/images\/thumb\/f\/f6\/Sophia_Latorre.png\/-crop-100-100-100px-Sophia_Latorre.png)\n   \n   “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.”\n3. [![Step 3 Meditate or pray.](https:\/\/www.wikihow.com\/images\/thumb\/b\/b6\/Overcome-Anxiety-Step-15-Version-3.jpg\/v4-460px-Overcome-Anxiety-Step-15-Version-3.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-15-Version-3.jpg)\n   Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own.[\\[17\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-17)\n4. [![Step 4 Keep a healthy diet.](https:\/\/www.wikihow.com\/images\/thumb\/5\/53\/Overcome-Anxiety-Step-16-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-16-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-16-Version-2.jpg)\n   Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience.[\\[18\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-18)\n5. [![Step 5 Take a magnesium supplement.](https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Overcome-Anxiety-Step-17-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-17-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-17-Version-2.jpg)\n   Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood.[\\[19\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-19)\n6. [![Step 6 Try a herbal remedy.](https:\/\/www.wikihow.com\/images\/thumb\/e\/ee\/Overcome-Anxiety-Step-18-Version-2.jpg\/v4-460px-Overcome-Anxiety-Step-18-Version-2.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-18-Version-2.jpg)\n   [\\[20\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-20)  You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications.[\\[21\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-21)\n7. [![Step 7 Visit a therapist.](https:\/\/www.wikihow.com\/images\/thumb\/b\/b7\/Overcome-Anxiety-Step-19.jpg\/v4-460px-Overcome-Anxiety-Step-19.jpg)](https:\/\/www.wikihow.com\/Overcome-Anxiety#\/Image:Overcome-Anxiety-Step-19.jpg)\n   If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication.[\\[22\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-22)\n   \n   - Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase [norepinephrine](https:\/\/www.wikihow.com\/Increase-Norepinephrine \"Increase Norepinephrine\") and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers.\n\nMore Anxiety Help\n\nSay Goodbye to Anxiety with this Expert Series\n\nLiving with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.\n\nSearch\n\n[Add New Question]()\n\n- Question\n  \n  Is it bad to have anxiety?\n  \n  [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-200-200-200px-Chloe_Carmichael2.png)](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n  \n  Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”\n  \n  [![Chloe Carmichael, PhD](https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Chloe_Carmichael2.png\/-crop-200-200-200px-Chloe_Carmichael2.png)](https:\/\/www.wikihow.com\/Author\/Chloe-Carmichael-PhD)\n  \n  Licensed Clinical Psychologist, Author of Nervous Energy\n  \n  Expert Answer\n  \n  Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone.\n- Question\n  \n  Is anxiety in your head?\n  \n  [![Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/images\/thumb\/1\/1e\/Rebecca_Ward.png\/-crop-200-200-200px-Rebecca_Ward.png)](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)\n  \n  Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.\n  \n  [![Rebecca Ward, LMFT, SEP, PCC, MA](https:\/\/www.wikihow.com\/images\/thumb\/1\/1e\/Rebecca_Ward.png\/-crop-200-200-200px-Rebecca_Ward.png)](https:\/\/www.wikihow.com\/Author\/Rebecca-Ward-LMFT-SEP-PCC-MA)\n  \n  Licensed Therapist\n  \n  Expert Answer\n  \n  A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently.\n\nAsk a Question\n\n200 characters left\n\nInclude your email address to get a message when this question is answered.\n\n[Submit]()\n\nAdvertisement\n\nWatch\n\nWatch\n\n- Avoid high caffeine drinks as they [stimulate](https:\/\/www.wikihow.com\/Get-Rid-of-a-Headache \"Get Rid of a Headache\") your system and pile on [more stress](https:\/\/www.wikihow.com\/Relieve-Stress \"Relieve Stress\") instead of relaxation.[\\[23\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-23)\n  Thanks\n- You can apply some lavender oil to [relax](https:\/\/www.wikihow.com\/Relax \"Relax\") and distress your nerves. Just one drop near your lobes does wonders.[\\[24\\]](https:\/\/www.wikihow.com\/Overcome-Anxiety#_note-24)\n  Thanks\n- Find something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing.\n  Thanks\n\n[Show More Tips](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n\nThanks for submitting a tip for review\\!\n\nAdvertisement\n\n- Even the lightest pills should be consumed only after consulting a physician to \"avoid conflicts\" with other medications.\n  Thanks\n- These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social [embarrassment](https:\/\/www.wikihow.com\/Deal-With-Embarrassment \"Deal With Embarrassment\") and lack of [confidence](https:\/\/www.wikihow.com\/Improve-Your-Self-Confidence-Right-Now \"Improve Your Self Confidence Right Now\") to face situations.\n  Thanks\n- If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry.\n  Thanks\n\nAdvertisement\n## References\nAbout This Article\n\n[Article SummaryX](https:\/\/www.wikihow.com\/Overcome-Anxiety#summary_wrapper)\n\nTo overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on.\n\nDid this summary help you?\n\nThanks to all authors for creating a page that has been read 900,298 times.\n\nReader Success Stories\n\n- ![Cathy Gillespie](https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/CommunityAvatar1.png\/-crop-72-72-72px-CommunityAvatar1.png)\n  \n  Cathy Gillespie\n  \n  Feb 20, 2017\n  \"Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out...\" [more](https:\/\/www.wikihow.com\/Overcome-Anxiety)\n## Did this article help you?","meta_canonical":null,"ml_categories_json":"{\"\/Health\":992,\"\/Health\/Mental_Health\":992,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":989}","ml_types_json":"{\"\/Article\":999,\"\/Article\/How_to\":888}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":"Chloe Carmichael","attrs_publish_time":0,"attrs_original_publish_time":1507674733,"attrs_is_republished":0,"attrs_nr_words":"5115","attrs_boilerpipe_nr_words":"2576","body_ext_links_number":45,"body_int_links_number":153,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":1,"src_redirect":"","download_time_msec":603,"download_ttfb_msec":391,"download_size":135488}

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Download Article Download Article Examining Your Anxiety | Avoiding Cognitive Distortions | Trying Proven Anxiety-reducers | What Are Good Coping Skills For Anxiety? | More Anxiety Help | Video | Expert Q&A | Tips | Warnings Anxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue. Do not start beating yourself up about it, or tell your self unhelpful things such as "I will never be able to get out of this" or "I am incapable." Understand that you can overcome this, and you will. [1] [2] Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is. [3] Advertisement If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage. [4] If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action. [5] What can you do to lessen this fear or worry? Is this a long term or a short term fix? What can I do to prevent this worry or fear from recurring? If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner. [6] It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance. You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high. [7] If you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone. [8] Advertisement When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time. [9] Try making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead. [10] " No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational. [11] If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be. If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely. [12] [13] When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment. [14] When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did. Advertisement When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe. Reader Poll: We asked 998 wikiHow readers who've experienced anxiety, and 56% of them agreed that the best relaxation technique is focusing on breathing. [Take Poll] [15] Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time. [16] EXPERT TIP Sophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University. “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.” Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own. [17] Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience. [18] Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood. [19] [20] You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications. [21] If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication. [22] Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase norepinephrine and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers. Advertisement More Anxiety Help Say Goodbye to Anxiety with this Expert Series Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety. Search Add New Question Question Is it bad to have anxiety? Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” Licensed Clinical Psychologist, Author of Nervous Energy Expert Answer Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone. Question Is anxiety in your head? Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University. Licensed Therapist Expert Answer A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently. Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement Watch Watch Avoid high caffeine drinks as they stimulate your system and pile on more stress instead of relaxation. [23] Thanks You can apply some lavender oil to relax and distress your nerves. Just one drop near your lobes does wonders. [24] Thanks Find something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing. Thanks Show More Tips Thanks for submitting a tip for review! Advertisement Even the lightest pills should be consumed only after consulting a physician to "avoid conflicts" with other medications. Thanks These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social embarrassment and lack of confidence to face situations. Thanks If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry. Thanks Advertisement References About This Article Article Summary X To overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on. Did this summary help you? Thanks to all authors for creating a page that has been read 900,298 times. Reader Success Stories Cathy Gillespie Feb 20, 2017 "Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out ..." more Did this article help you?

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Learn why people **trust wikiHow**](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) - [Categories](https://www.wikihow.com/Special:CategoryListing "Special:CategoryListing") - [Health](https://www.wikihow.com/Category:Health "Category:Health") - [Psychological Health](https://www.wikihow.com/Category:Psychological-Health "Category:Psychological Health") - [Emotions and Feelings](https://www.wikihow.com/Category:Emotions-and-Feelings "Category:Emotions and Feelings") - [Anxiety](https://www.wikihow.com/Category:Anxiety "Category:Anxiety") - [Anxiety Disorders](https://www.wikihow.com/Category:Anxiety-Disorders "Category:Anxiety Disorders") # [How to Overcome Anxiety](https://www.wikihow.com/Overcome-Anxiety) [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) **Co-authored by** [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) [Last Updated: February 11, 2026](https://www.wikihow.com/Overcome-Anxiety) [Approved](https://www.wikihow.com/Overcome-Anxiety) [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) - [Examining Your Anxiety](https://www.wikihow.com/Overcome-Anxiety#Examining-Your-Anxiety) - [Avoiding Cognitive Distortions](https://www.wikihow.com/Overcome-Anxiety#Avoiding-Cognitive-Distortions) - [Trying Proven Anxiety-reducers](https://www.wikihow.com/Overcome-Anxiety#Trying-Proven-Anxiety-reducers) - [What Are Good Coping Skills For Anxiety?](https://www.wikihow.com/Overcome-Anxiety#questionmethod_What-Are-Good-Coping-Skills-For-Anxiety.3F) - [More Anxiety Help](https://www.wikihow.com/Overcome-Anxiety#sample_More-Anxiety-Help) - [Video](https://www.wikihow.com/Overcome-Anxiety#Video) - [Expert Q\&A](https://www.wikihow.com/Overcome-Anxiety#qa_headline) - [Tips](https://www.wikihow.com/Overcome-Anxiety#tips) - [Warnings](https://www.wikihow.com/Overcome-Anxiety#warnings) \|Show more \|Show less [ARTICLE](https://www.wikihow.com/Overcome-Anxiety#steps_1) [VIDEO](https://www.wikihow.com/Overcome-Anxiety#Video) X This article was co-authored by [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD). Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” There are [23 references](https://www.wikihow.com/Overcome-Anxiety#References) cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 14 testimonials and 83% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 900,298 times. Anxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue. ## Steps Method 1 Method 1 of 3: ### Examining Your Anxiety [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) 1. [![Step 1 Understand and acknowledge that you are anxious.](https://www.wikihow.com/images/thumb/3/3b/Overcome-Anxiety-Step-1-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-1-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-1-Version-3.jpg) 1 **Understand and acknowledge that you are anxious.** Do not start beating yourself up about it, or tell your self unhelpful things such as "I will never be able to get out of this" or "I am incapable." Understand that you can overcome this, and you will.[\[1\]](https://www.wikihow.com/Overcome-Anxiety#_note-1) X Research source 2. [![Step 2 Identify the source of your anxiety.](https://www.wikihow.com/images/thumb/f/f3/Overcome-Anxiety-Step-2-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-2-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-2-Version-3.jpg) 2 **Identify the source of your anxiety.**[\[2\]](https://www.wikihow.com/Overcome-Anxiety#_note-2) X Research source Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.[\[3\]](https://www.wikihow.com/Overcome-Anxiety#_note-3) X Research source Advertisement 3. [![Step 3 Determine if your worry is solvable.](https://www.wikihow.com/images/thumb/1/1c/Overcome-Anxiety-Step-3-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-3-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-3-Version-3.jpg) 3 **Determine if your worry is solvable.** If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage.[\[4\]](https://www.wikihow.com/Overcome-Anxiety#_note-4) X Research source If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.[\[5\]](https://www.wikihow.com/Overcome-Anxiety#_note-5) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. [Go to source](https://www.wikihow.com/Overcome-Anxiety) - What can you do to lessen this fear or worry? - Is this a long term or a short term fix? - What can I do to prevent this worry or fear from recurring? 4. [![Step 4 Consider the worst.](https://www.wikihow.com/images/thumb/1/18/Overcome-Anxiety-Step-4-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-4-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-4-Version-3.jpg) 4 **Consider the worst.** If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner. 5. [![Step 5 Accept uncertainty.](https://www.wikihow.com/images/thumb/9/9d/Overcome-Anxiety-Step-5-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-5-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-5-Version-3.jpg) 5 **Accept uncertainty.**[\[6\]](https://www.wikihow.com/Overcome-Anxiety#_note-6) X Research source It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance. 6. [![Step 6 Consider the use of your worry.](https://www.wikihow.com/images/thumb/1/1a/Overcome-Anxiety-Step-6-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-6-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-6-Version-3.jpg) 6 **Consider the use of your worry.** You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.[\[7\]](https://www.wikihow.com/Overcome-Anxiety#_note-7) X Research source - If you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone.[\[8\]](https://www.wikihow.com/Overcome-Anxiety#_note-8)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-100-100-100px-Chloe_Carmichael2.png)Chloe Carmichael, PhD Licensed Clinical Psychologist, Author of Nervous Energy](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Expert Interview Method 2 Method 2 of 3: ### Avoiding Cognitive Distortions [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) 1. [![Step 1 Focus on both the positive and the negative.](https://www.wikihow.com/images/thumb/5/5c/Overcome-Anxiety-Step-7-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-7-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-7-Version-3.jpg) 1 **Focus on both the positive and the negative.** When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time.[\[9\]](https://www.wikihow.com/Overcome-Anxiety#_note-9) X Research source - Try making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead.[\[10\]](https://www.wikihow.com/Overcome-Anxiety#_note-10)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-100-100-100px-Chloe_Carmichael2.png)Chloe Carmichael, PhD Licensed Clinical Psychologist, Author of Nervous Energy](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Expert Interview 2. [![Step 2 Avoid thinking in terms of "all or nothing.](https://www.wikihow.com/images/thumb/8/86/Overcome-Anxiety-Step-8-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-8-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-8-Version-3.jpg) 2 **Avoid thinking in terms of "all or nothing.****"** No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.[\[11\]](https://www.wikihow.com/Overcome-Anxiety#_note-11) X Research source 3. [![Step 3 Don’t make it into a catastrophe.](https://www.wikihow.com/images/thumb/1/13/Overcome-Anxiety-Step-9-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-9-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-9-Version-3.jpg) 3 **Don’t make it into a catastrophe.** If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be. 4. [![Step 4 Try not to jump to conclusions.](https://www.wikihow.com/images/thumb/f/ff/Overcome-Anxiety-Step-10-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-10-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-10-Version-3.jpg) 4 **Try not to jump to conclusions.** If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely.[\[12\]](https://www.wikihow.com/Overcome-Anxiety#_note-12) X Research source 5. [![Step 5 Don’t let your emotions control your reasoning.](https://www.wikihow.com/images/thumb/9/9c/Overcome-Anxiety-Step-11-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-11-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-11-Version-3.jpg) 5 **Don’t let your emotions control your reasoning.**[\[13\]](https://www.wikihow.com/Overcome-Anxiety#_note-13) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https://www.wikihow.com/Overcome-Anxiety) When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.[\[14\]](https://www.wikihow.com/Overcome-Anxiety#_note-14) X Research source 6. [![Step 6 Avoid making everything personal.](https://www.wikihow.com/images/thumb/2/2f/Overcome-Anxiety-Step-12-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-12-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-12-Version-3.jpg) 6 **Avoid making everything personal.** When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did. Method 3 Method 3 of 3: ### Trying Proven Anxiety-reducers [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) 1. [![Step 1 Breathe deeply.](https://www.wikihow.com/images/thumb/a/a4/Overcome-Anxiety-Step-13-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-13-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-13-Version-3.jpg) 1 **Breathe deeply.** When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe. - **Reader Poll:** We asked 998 wikiHow readers who've experienced anxiety, and **56%** of them agreed that the best relaxation technique is **focusing on breathing.** [\[Take Poll\]](https://www.wikihow.com/Overcome-Social-Anxiety#reader_poll_648) 2. [![Step 2 Take some time to exercise.](https://www.wikihow.com/images/thumb/4/48/Overcome-Anxiety-Step-14-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-14-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-14-Version-3.jpg) 2 **Take some time to exercise.**[\[15\]](https://www.wikihow.com/Overcome-Anxiety#_note-15) X Research source Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time.[\[16\]](https://www.wikihow.com/Overcome-Anxiety#_note-16) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https://www.wikihow.com/Overcome-Anxiety) EXPERT TIP ![Sophia Bell](https://www.wikihow.com/images/thumb/f/f6/Sophia_Latorre.png/-crop-100-100-100px-Sophia_Latorre.png) [Sophia Bell](https://www.wikihow.com/Author/Sophia-Bell) wikiHow Staff Writer Sophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University. ![Sophia Bell](https://www.wikihow.com/images/thumb/f/f6/Sophia_Latorre.png/-crop-100-100-100px-Sophia_Latorre.png) [Sophia Bell](https://www.wikihow.com/Author/Sophia-Bell) wikiHow Staff Writer “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.” 3. [![Step 3 Meditate or pray.](https://www.wikihow.com/images/thumb/b/b6/Overcome-Anxiety-Step-15-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-15-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-15-Version-3.jpg) 3 **Meditate or pray.** Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own.[\[17\]](https://www.wikihow.com/Overcome-Anxiety#_note-17) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https://www.wikihow.com/Overcome-Anxiety) 4. [![Step 4 Keep a healthy diet.](https://www.wikihow.com/images/thumb/5/53/Overcome-Anxiety-Step-16-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-16-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-16-Version-2.jpg) 4 **Keep a healthy diet.** Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience.[\[18\]](https://www.wikihow.com/Overcome-Anxiety#_note-18) X Research source 5. [![Step 5 Take a magnesium supplement.](https://www.wikihow.com/images/thumb/8/8f/Overcome-Anxiety-Step-17-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-17-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-17-Version-2.jpg) 5 **Take a magnesium supplement.** Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood.[\[19\]](https://www.wikihow.com/Overcome-Anxiety#_note-19) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https://www.wikihow.com/Overcome-Anxiety) 6. [![Step 6 Try a herbal remedy.](https://www.wikihow.com/images/thumb/e/ee/Overcome-Anxiety-Step-18-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-18-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-18-Version-2.jpg) 6 **Try a herbal remedy.**[\[20\]](https://www.wikihow.com/Overcome-Anxiety#_note-20) X Research source You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications.[\[21\]](https://www.wikihow.com/Overcome-Anxiety#_note-21) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https://www.wikihow.com/Overcome-Anxiety) 7. [![Step 7 Visit a therapist.](https://www.wikihow.com/images/thumb/b/b7/Overcome-Anxiety-Step-19.jpg/v4-460px-Overcome-Anxiety-Step-19.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-19.jpg) 7 **Visit a therapist.** If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication.[\[22\]](https://www.wikihow.com/Overcome-Anxiety#_note-22) X Research source - Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase [norepinephrine](https://www.wikihow.com/Increase-Norepinephrine "Increase Norepinephrine") and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers. ### What Are Good Coping Skills For Anxiety? ### More Anxiety Help [![](https://www.wikihow.com/images/thumb/b/b5/Meditation-Techniques.png/340px-Meditation-Techniques.png.webp)![](https://www.wikihow.com/images/thumb/b/b5/Meditation-Techniques.png/340px-Meditation-Techniques.png) Sample Meditation Techniques](https://www.wikihow.com/Sample/Meditation-Techniques) [![](https://www.wikihow.com/images/thumb/4/4f/Ways-to-Manage-Stress.png/340px-Ways-to-Manage-Stress.png.webp)![](https://www.wikihow.com/images/thumb/4/4f/Ways-to-Manage-Stress.png/340px-Ways-to-Manage-Stress.png) Sample Ways to Manage Stress](https://www.wikihow.com/Sample/Ways-to-Manage-Stress) [![](https://www.wikihow.com/images/thumb/1/1f/Stress-Journal-Entry.png/340px-Stress-Journal-Entry.png.webp)![](https://www.wikihow.com/images/thumb/1/1f/Stress-Journal-Entry.png/340px-Stress-Journal-Entry.png) Sample Stress Journal Entry](https://www.wikihow.com/Sample/Stress-Journal-Entry) ## Say Goodbye to Anxiety with this Expert Series Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety. [![1 - Social Anxiety Test](https://www.wikihow.com/images/thumb/e/e9/Social-anxiety2.png/-crop-432-336-432px-Social-anxiety2.png) 1 Social Anxiety Test](https://www.wikihow.com/Social-Anxiety-Test) [![2 - Deal With Anxiety](https://www.wikihow.com/images/thumb/7/74/Deal-With-Anxiety-Step-20-Version-2.jpg/-crop-432-336-432px-nowatermark-Deal-With-Anxiety-Step-20-Version-2.jpg) 2 Deal With Anxiety](https://www.wikihow.com/Deal-With-Anxiety) [![3 - Cope With Anxiety and Depression](https://www.wikihow.com/images/thumb/f/f7/Cope-With-Anxiety-and-Depression-Step-22-Version-2.jpg/-crop-432-336-432px-nowatermark-Cope-With-Anxiety-and-Depression-Step-22-Version-2.jpg) 3 Cope With Anxiety and Depression](https://www.wikihow.com/Cope-With-Anxiety-and-Depression) [![4 - Control Anxiety](https://www.wikihow.com/images/thumb/8/8f/Control-Anxiety-Step-28.jpg/-crop-432-336-432px-nowatermark-Control-Anxiety-Step-28.jpg) 4 Control Anxiety](https://www.wikihow.com/Control-Anxiety) [![5 - Calm Yourself During an Anxiety Attack](https://www.wikihow.com/images/thumb/8/8c/Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg/-crop-432-336-432px-nowatermark-Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg) 5 Calm Yourself During an Anxiety At...](https://www.wikihow.com/Calm-Yourself-During-an-Anxiety-Attack) [![6 - Overcome Anxiety](https://www.wikihow.com/images/thumb/b/b7/Overcome-Anxiety-Step-19.jpg/-crop-432-336-432px-nowatermark-Overcome-Anxiety-Step-19.jpg) 6 Overcome Anxiety](https://www.wikihow.com/Overcome-Anxiety) ## Video [Read Video Transcript](https://www.wikihow.com/Overcome-Anxiety) ## Expert Q\&A Search [Add New Question]() - Question Is it bad to have anxiety? [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-200-200-200px-Chloe_Carmichael2.png)](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Licensed Clinical Psychologist, Author of Nervous Energy Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-200-200-200px-Chloe_Carmichael2.png)](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Licensed Clinical Psychologist, Author of Nervous Energy Expert Answer Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone. **Thanks! We're glad this was helpful.** **Thank you for your feedback.** If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \$1 helps us in our mission. [Support wikiHow](https://www.wikihow.com/wikiHow:Contribute) [Yes](https://www.wikihow.com/Overcome-Anxiety) [No](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 1](https://www.wikihow.com/Overcome-Anxiety) [Helpful 11](https://www.wikihow.com/Overcome-Anxiety) - Question Is anxiety in your head? [![Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/images/thumb/1/1e/Rebecca_Ward.png/-crop-200-200-200px-Rebecca_Ward.png)](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) [Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) Licensed Therapist Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University. [![Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/images/thumb/1/1e/Rebecca_Ward.png/-crop-200-200-200px-Rebecca_Ward.png)](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) [Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) Licensed Therapist Expert Answer A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently. **Thanks! We're glad this was helpful.** **Thank you for your feedback.** If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \$1 helps us in our mission. [Support wikiHow](https://www.wikihow.com/wikiHow:Contribute) [Yes](https://www.wikihow.com/Overcome-Anxiety) [No](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 1](https://www.wikihow.com/Overcome-Anxiety) [Helpful 16](https://www.wikihow.com/Overcome-Anxiety) Ask a Question 200 characters left Include your email address to get a message when this question is answered. [Submit]() Advertisement ## Reader Videos Watch Watch ## Tips - Avoid high caffeine drinks as they [stimulate](https://www.wikihow.com/Get-Rid-of-a-Headache "Get Rid of a Headache") your system and pile on [more stress](https://www.wikihow.com/Relieve-Stress "Relieve Stress") instead of relaxation.[\[23\]](https://www.wikihow.com/Overcome-Anxiety#_note-23) X Research source Thanks [Helpful 0](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 0](https://www.wikihow.com/Overcome-Anxiety) - You can apply some lavender oil to [relax](https://www.wikihow.com/Relax "Relax") and distress your nerves. Just one drop near your lobes does wonders.[\[24\]](https://www.wikihow.com/Overcome-Anxiety#_note-24) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) PubMed Central Journal archive from the U.S. National Institutes of Health [Go to source](https://www.wikihow.com/Overcome-Anxiety) Thanks [Helpful 0](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 0](https://www.wikihow.com/Overcome-Anxiety) - Find something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing. Thanks [Helpful 0](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 1](https://www.wikihow.com/Overcome-Anxiety) [Show More Tips](https://www.wikihow.com/Overcome-Anxiety) Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial [Submit](https://www.wikihow.com/Overcome-Anxiety) Thanks for submitting a tip for review\! Advertisement ## Warnings - Even the lightest pills should be consumed only after consulting a physician to "avoid conflicts" with other medications. Thanks [Helpful 0](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 0](https://www.wikihow.com/Overcome-Anxiety) - These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social [embarrassment](https://www.wikihow.com/Deal-With-Embarrassment "Deal With Embarrassment") and lack of [confidence](https://www.wikihow.com/Improve-Your-Self-Confidence-Right-Now "Improve Your Self Confidence Right Now") to face situations. Thanks [Helpful 0](https://www.wikihow.com/Overcome-Anxiety) [Not Helpful 0](https://www.wikihow.com/Overcome-Anxiety) - If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry. 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[↑](https://www.wikihow.com/Overcome-Anxiety#_ref-1) <https://theanxioustruth.com/dealing-with-anxiety-the-only-way-out-is-through/> 2. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-2) <https://www.medicalnewstoday.com/articles/323456.php> 3. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-3) <https://www.psychologytoday.com/us/blog/feeling-our-way/201512/4-major-sources-anxiety-and-what-do-about-them> 4. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-4) <https://www.psychologytoday.com/us/blog/why-we-worry/201206/10-tips-manage-your-worrying> 5. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-5) <https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm/> 6. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-6) <https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/What-Me-Worry/What-Me-Worry---09---Accepting-Uncertainty.pdf> 7. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-7) <http://www.dummies.com/how-to/content/overcoming-anxiety-for-dummies-cheat-sheet.html> 8. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-8) Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview 9. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-9) <https://www.guideposts.org/better-living/positive-living/do-you-focus-on-the-positive-or-the-negative> [More References (15)](https://www.wikihow.com/Overcome-Anxiety#aiinfo) 1. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-10) Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview 2. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-11) <https://www.psychologytoday.com/us/blog/friendship-20/201812/8-ways-catch-all-or-nothing-thinking> 3. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-12) <https://www.psychologytoday.com/us/blog/fulfillment-at-any-age/201810/5-ways-to-stop-yourself-from-jumping-to-conclusions> 4. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-13) <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050437/> 5. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-14) <https://www.psychologytoday.com/us/blog/evolution-the-self/201706/what-s-emotional-reasoning-and-why-is-it-such-problem> 6. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-15) <https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety> 7. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-16) <https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495> 8. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-17) <https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858> 9. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-18) <https://www.medicalnewstoday.com/articles/322652.php> 10. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-19) <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/> 11. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-20) <https://www.medicalnewstoday.com/articles/322396.php> 12. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-21) <https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945> 13. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-22) <https://www.medicalnewstoday.com/articles/323494.php> 14. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-23) <https://www.psychologytoday.com/us/blog/progress-not-perfection/201106/i-quit-coffee-cure-my-anxiety> 15. [↑](https://www.wikihow.com/Overcome-Anxiety#_ref-24) <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/> ## About This Article ![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-100-100-100px-Chloe_Carmichael2.png) Co-authored by: [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Licensed Clinical Psychologist, Author of Nervous Energy This article was co-authored by [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD). Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” This article has been viewed 900,298 times. 12 votes - 83% Co-authors: 101 Updated: February 11, 2026 Views: 900,298 Categories: [Anxiety](https://www.wikihow.com/Category:Anxiety "Category:Anxiety") \| [Anxiety Disorders](https://www.wikihow.com/Category:Anxiety-Disorders "Category:Anxiety Disorders") **Medical Disclaimer** The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. [Read More...](https://www.wikihow.com/wikiHow:Terms-of-Use#Medical-Information "wikiHow:Terms of Use") [Article SummaryX](https://www.wikihow.com/Overcome-Anxiety#summary_wrapper) To overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on. Did this summary help you? 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I will now go out and find a quiet place to practice some helpful driving techniques which will lessen my fear of falling off my motorbike when I come to a stop, owing to my short stature. This only started to bother me last year and now it is beginning to take over my life, stopping me from riding for pleasure. I am determined to get the better of it using your techniques. Many thanks again."..." [more](https://www.wikihow.com/Overcome-Anxiety) [More reader stories](https://www.wikihow.com/Overcome-Anxiety) [Hide reader stories](https://www.wikihow.com/Overcome-Anxiety) [Share your story](https://www.wikihow.com/Overcome-Anxiety) ## Did this article help you? Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our [cookie policy](https://www.wikihow.com/wikiHow:Cookie-Policy). ![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-100-100-100px-Chloe_Carmichael2.png) Co-authored by: [Chloe Carmichael, PhD](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Licensed Clinical Psychologist, Author of Nervous Energy Co-authors: 101 Updated: February 11, 2026 Views: 900,298 83% of readers found this article **helpful**. 12 votes - 83% Click a star to add your vote ![Cathy Gillespie](https://www.wikihow.com/images/thumb/f/f5/CommunityAvatar4.png/-crop-72-72-72px-CommunityAvatar4.png) Cathy Gillespie Feb 20, 2017 "Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out and find a quiet place to practice some helpful driving techniques which will lessen my fear of falling off my motorbike when I come to a stop, owing to my short stature. This only started to bother me last year and now it is beginning to take over my life, stopping me from riding for pleasure. I am determined to get the better of it using your techniques. Many thanks again."..." [more](https://www.wikihow.com/Overcome-Anxiety) ![Dee Powell](https://www.wikihow.com/images/thumb/0/0a/CommunityAvatar1.png/-crop-72-72-72px-CommunityAvatar1.png) Dee Powell May 21, 2017 "When anxiety takes hold, use the gentle breathing to stop a full blown panic attack. Being outdoors and getting more fresh air helped me sleep and hugely relax, where before I was so anxious I would stay indoors."..." [more](https://www.wikihow.com/Overcome-Anxiety) ![Rigo Gonzalez](https://www.wikihow.com/images/thumb/f/f2/CommunityAvatar3.png/-crop-72-72-72px-CommunityAvatar3.png) Rigo Gonzalez Jan 31, 2017 "I'm suffering with depression and found this wikiHow. I used it to calm me down, but what I'm scared about is my parents or brother, and also my dog, passing away. I really like this wikiHow, so keep it up."..." [more](https://www.wikihow.com/Overcome-Anxiety) ![Anonymous](https://www.wikihow.com/images/thumb/f/f2/CommunityAvatar3.png/-crop-72-72-72px-CommunityAvatar3.png) Anonymous Sep 12, 2016 "I think exercise in deep breathing helped me the most with my anxiety and stress and depression. But it almost feels like it is a Band-Aid it is not a permanent thing it is a temporary fix."..." [more](https://www.wikihow.com/Overcome-Anxiety) ![Maira Lopez](https://www.wikihow.com/images/thumb/f/f2/CommunityAvatar3.png/-crop-72-72-72px-CommunityAvatar3.png) Maira Lopez Jul 4, 2016 "The tips helped me calm down when I have anxiety, and helped me think better. I thought it was bad to have anxiety, and that's why this helped."..." 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[![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Overcome-Anxiety) - [Examining Your Anxiety](https://www.wikihow.com/Overcome-Anxiety#Examining-Your-Anxiety) - [Avoiding Cognitive Distortions](https://www.wikihow.com/Overcome-Anxiety#Avoiding-Cognitive-Distortions) - [Trying Proven Anxiety-reducers](https://www.wikihow.com/Overcome-Anxiety#Trying-Proven-Anxiety-reducers) - [What Are Good Coping Skills For Anxiety?](https://www.wikihow.com/Overcome-Anxiety#questionmethod_What-Are-Good-Coping-Skills-For-Anxiety.3F) - [More Anxiety Help](https://www.wikihow.com/Overcome-Anxiety#sample_More-Anxiety-Help) - [Video](https://www.wikihow.com/Overcome-Anxiety#Video) - [Expert Q\&A](https://www.wikihow.com/Overcome-Anxiety#qa_headline) - [Tips](https://www.wikihow.com/Overcome-Anxiety#tips) - [Warnings](https://www.wikihow.com/Overcome-Anxiety#warnings) Anxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue. 1. [![Step 1 Understand and acknowledge that you are anxious.](https://www.wikihow.com/images/thumb/3/3b/Overcome-Anxiety-Step-1-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-1-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-1-Version-3.jpg) Do not start beating yourself up about it, or tell your self unhelpful things such as "I will never be able to get out of this" or "I am incapable." Understand that you can overcome this, and you will.[\[1\]](https://www.wikihow.com/Overcome-Anxiety#_note-1) 2. [![Step 2 Identify the source of your anxiety.](https://www.wikihow.com/images/thumb/f/f3/Overcome-Anxiety-Step-2-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-2-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-2-Version-3.jpg) [\[2\]](https://www.wikihow.com/Overcome-Anxiety#_note-2) Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.[\[3\]](https://www.wikihow.com/Overcome-Anxiety#_note-3) Advertisement 3. [![Step 3 Determine if your worry is solvable.](https://www.wikihow.com/images/thumb/1/1c/Overcome-Anxiety-Step-3-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-3-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-3-Version-3.jpg) If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage.[\[4\]](https://www.wikihow.com/Overcome-Anxiety#_note-4) If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.[\[5\]](https://www.wikihow.com/Overcome-Anxiety#_note-5) - What can you do to lessen this fear or worry? - Is this a long term or a short term fix? - What can I do to prevent this worry or fear from recurring? 4. [![Step 4 Consider the worst.](https://www.wikihow.com/images/thumb/1/18/Overcome-Anxiety-Step-4-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-4-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-4-Version-3.jpg) If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner. 5. [![Step 5 Accept uncertainty.](https://www.wikihow.com/images/thumb/9/9d/Overcome-Anxiety-Step-5-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-5-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-5-Version-3.jpg) [\[6\]](https://www.wikihow.com/Overcome-Anxiety#_note-6) It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance. 6. [![Step 6 Consider the use of your worry.](https://www.wikihow.com/images/thumb/1/1a/Overcome-Anxiety-Step-6-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-6-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-6-Version-3.jpg) You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.[\[7\]](https://www.wikihow.com/Overcome-Anxiety#_note-7) - If you feel like worrying is useful but it's still taking over your life, try setting aside a specific time each day as your worry time. Then, if you start worrying outside of that time, write down whatever you're thinking about in a notepad or on your phone.[\[8\]](https://www.wikihow.com/Overcome-Anxiety#_note-8) 1. [![Step 1 Focus on both the positive and the negative.](https://www.wikihow.com/images/thumb/5/5c/Overcome-Anxiety-Step-7-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-7-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-7-Version-3.jpg) When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time.[\[9\]](https://www.wikihow.com/Overcome-Anxiety#_note-9) - Try making a list of positive things you can focus on instead of worrying. Then, when you start feeling anxious, choose one of the things on that list to think about instead.[\[10\]](https://www.wikihow.com/Overcome-Anxiety#_note-10) 2. [![Step 2 Avoid thinking in terms of "all or nothing.](https://www.wikihow.com/images/thumb/8/86/Overcome-Anxiety-Step-8-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-8-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-8-Version-3.jpg) **"** No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.[\[11\]](https://www.wikihow.com/Overcome-Anxiety#_note-11) 3. [![Step 3 Don’t make it into a catastrophe.](https://www.wikihow.com/images/thumb/1/13/Overcome-Anxiety-Step-9-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-9-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-9-Version-3.jpg) If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be. 4. [![Step 4 Try not to jump to conclusions.](https://www.wikihow.com/images/thumb/f/ff/Overcome-Anxiety-Step-10-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-10-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-10-Version-3.jpg) If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely.[\[12\]](https://www.wikihow.com/Overcome-Anxiety#_note-12) 5. [![Step 5 Don’t let your emotions control your reasoning.](https://www.wikihow.com/images/thumb/9/9c/Overcome-Anxiety-Step-11-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-11-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-11-Version-3.jpg) [\[13\]](https://www.wikihow.com/Overcome-Anxiety#_note-13) When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.[\[14\]](https://www.wikihow.com/Overcome-Anxiety#_note-14) 6. [![Step 6 Avoid making everything personal.](https://www.wikihow.com/images/thumb/2/2f/Overcome-Anxiety-Step-12-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-12-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-12-Version-3.jpg) When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did. 1. [![Step 1 Breathe deeply.](https://www.wikihow.com/images/thumb/a/a4/Overcome-Anxiety-Step-13-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-13-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-13-Version-3.jpg) When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe. - **Reader Poll:** We asked 998 wikiHow readers who've experienced anxiety, and **56%** of them agreed that the best relaxation technique is **focusing on breathing.** [\[Take Poll\]](https://www.wikihow.com/Overcome-Social-Anxiety#reader_poll_648) 2. [![Step 2 Take some time to exercise.](https://www.wikihow.com/images/thumb/4/48/Overcome-Anxiety-Step-14-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-14-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-14-Version-3.jpg) [\[15\]](https://www.wikihow.com/Overcome-Anxiety#_note-15) Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time.[\[16\]](https://www.wikihow.com/Overcome-Anxiety#_note-16) EXPERT TIP Sophia Bell is a Content Manager on the wikiHow team. Before joining wikiHow, Sophia worked as a technical editor and was published in six International Energy Agency (IEA) Wind Annual Reports. Now, she writes, edits, and reviews articles for the wikiHow Content Team, working to make the content as helpful as possible for readers worldwide. Sophia holds a BA in English from Colorado State University. ![Sophia Bell](https://www.wikihow.com/images/thumb/f/f6/Sophia_Latorre.png/-crop-100-100-100px-Sophia_Latorre.png) “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.” 3. [![Step 3 Meditate or pray.](https://www.wikihow.com/images/thumb/b/b6/Overcome-Anxiety-Step-15-Version-3.jpg/v4-460px-Overcome-Anxiety-Step-15-Version-3.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-15-Version-3.jpg) Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own.[\[17\]](https://www.wikihow.com/Overcome-Anxiety#_note-17) 4. [![Step 4 Keep a healthy diet.](https://www.wikihow.com/images/thumb/5/53/Overcome-Anxiety-Step-16-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-16-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-16-Version-2.jpg) Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience.[\[18\]](https://www.wikihow.com/Overcome-Anxiety#_note-18) 5. [![Step 5 Take a magnesium supplement.](https://www.wikihow.com/images/thumb/8/8f/Overcome-Anxiety-Step-17-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-17-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-17-Version-2.jpg) Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood.[\[19\]](https://www.wikihow.com/Overcome-Anxiety#_note-19) 6. [![Step 6 Try a herbal remedy.](https://www.wikihow.com/images/thumb/e/ee/Overcome-Anxiety-Step-18-Version-2.jpg/v4-460px-Overcome-Anxiety-Step-18-Version-2.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-18-Version-2.jpg) [\[20\]](https://www.wikihow.com/Overcome-Anxiety#_note-20) You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications.[\[21\]](https://www.wikihow.com/Overcome-Anxiety#_note-21) 7. [![Step 7 Visit a therapist.](https://www.wikihow.com/images/thumb/b/b7/Overcome-Anxiety-Step-19.jpg/v4-460px-Overcome-Anxiety-Step-19.jpg)](https://www.wikihow.com/Overcome-Anxiety#/Image:Overcome-Anxiety-Step-19.jpg) If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication.[\[22\]](https://www.wikihow.com/Overcome-Anxiety#_note-22) - Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase [norepinephrine](https://www.wikihow.com/Increase-Norepinephrine "Increase Norepinephrine") and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers. More Anxiety Help Say Goodbye to Anxiety with this Expert Series Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety. Search [Add New Question]() - Question Is it bad to have anxiety? [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-200-200-200px-Chloe_Carmichael2.png)](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.” [![Chloe Carmichael, PhD](https://www.wikihow.com/images/thumb/e/ec/Chloe_Carmichael2.png/-crop-200-200-200px-Chloe_Carmichael2.png)](https://www.wikihow.com/Author/Chloe-Carmichael-PhD) Licensed Clinical Psychologist, Author of Nervous Energy Expert Answer Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone. - Question Is anxiety in your head? [![Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/images/thumb/1/1e/Rebecca_Ward.png/-crop-200-200-200px-Rebecca_Ward.png)](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University. [![Rebecca Ward, LMFT, SEP, PCC, MA](https://www.wikihow.com/images/thumb/1/1e/Rebecca_Ward.png/-crop-200-200-200px-Rebecca_Ward.png)](https://www.wikihow.com/Author/Rebecca-Ward-LMFT-SEP-PCC-MA) Licensed Therapist Expert Answer A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently. Ask a Question 200 characters left Include your email address to get a message when this question is answered. [Submit]() Advertisement Watch Watch - Avoid high caffeine drinks as they [stimulate](https://www.wikihow.com/Get-Rid-of-a-Headache "Get Rid of a Headache") your system and pile on [more stress](https://www.wikihow.com/Relieve-Stress "Relieve Stress") instead of relaxation.[\[23\]](https://www.wikihow.com/Overcome-Anxiety#_note-23) Thanks - You can apply some lavender oil to [relax](https://www.wikihow.com/Relax "Relax") and distress your nerves. Just one drop near your lobes does wonders.[\[24\]](https://www.wikihow.com/Overcome-Anxiety#_note-24) Thanks - Find something that makes you happy, like a book, TV show, movie, or a song. Whenever you are feeling anxious, listen, read, or watch that thing. Thanks [Show More Tips](https://www.wikihow.com/Overcome-Anxiety) Thanks for submitting a tip for review\! Advertisement - Even the lightest pills should be consumed only after consulting a physician to "avoid conflicts" with other medications. Thanks - These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social [embarrassment](https://www.wikihow.com/Deal-With-Embarrassment "Deal With Embarrassment") and lack of [confidence](https://www.wikihow.com/Improve-Your-Self-Confidence-Right-Now "Improve Your Self Confidence Right Now") to face situations. Thanks - If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry. Thanks Advertisement ## References About This Article [Article SummaryX](https://www.wikihow.com/Overcome-Anxiety#summary_wrapper) To overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on. Did this summary help you? Thanks to all authors for creating a page that has been read 900,298 times. Reader Success Stories - ![Cathy Gillespie](https://www.wikihow.com/images/thumb/0/0a/CommunityAvatar1.png/-crop-72-72-72px-CommunityAvatar1.png) Cathy Gillespie Feb 20, 2017 "Thanks for helping me identify both my anxiety and its source, and a method for decreasing it. I will now go out..." [more](https://www.wikihow.com/Overcome-Anxiety) ## Did this article help you?

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