How to Deal with Anxiety: 13 Coping Methods That’ll Keep You Calm

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Anxiety; it’s always lurking in the background, making even the simplest tasks feel overwhelming. It’s that nagging worry that keeps you up at night, the nervous energy that never seems to go away. But you’re not alone in this. Many people feel the same way, and the good news is that there are real, actional steps you can take to manage and even overcome anxiety. Together,  we’ll go over some simple, yet effective ways to ease your mind, so you can find the peace and confidence you deserve to navigate the tumultuous waters of anxiety. From mindfulness and meditation techniques to cognitive behavioral strategies, important lifestyle changes and relaxation practices, we’ve got you covered.

How to Deal with Anxiety

• Best app for mindfulness: Mindfulness App
• Best EFT tapping: Tapping Solution
• Best breathwork: Inward Breathwork
• Best anxiety journal: The Ultimate Anxiety Relief Journal
• Best affirmation cards: Grateful AF
• Best sleep aid: Slumber, GEM
• Best meditations: Headspace

Understanding Anxiety

The first step in learning how to deal with anxiety is to understand what it is and how it affects you. Anxiety is a natural response to stress, but it becomes a problem when it interferes with your daily life. Take time to recognize your triggers—whether they’re work-related, social, or personal—and acknowledge how your body and mind react. Understanding your anxiety disorder is the foundation for effective management.

Some common symptoms include excessive worrying, restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances.

13 Coping Methods for Dealing with Anxiety

Learning how to deal with anxiety is absolutely crucial if you want to live your best life, despite your diagnosis. maintaining mental health and overall well-being. Here are some practical strategies to help cope with anxiety.

1. Practice Deep Breathing

One of the simplest and most effective ways to calm anxiety is through deep breathing exercises. When anxiety strikes, your breathing becomes shallow and rapid, which can make the feeling worse. Slow, deep breaths help activate your body’s relaxation response. Try the 4-7-8 technique: inhale for four seconds, hold the breath for seven seconds, and exhale for eight seconds. Practicing this regularly can help reduce the intensity of anxiety over time.

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2. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful practices for managing anxiety. They involve focusing on the present moment, which helps prevent your mind from getting caught up in worrying about the future or dwelling on the past. Even just a few minutes of mindfulness meditation each day can make a big difference, helping you relax and calm the mind and body. Apps like Headspace guide you through beginner-friendly practices.

Meditation can also help you develop the ability to bounce back from challenges and setbacks more easily, reducing the impact of anxiety-provoking situations. It can reduce physiological markers of stress, such as heart rate, blood pressure, and cortisol levels, improve sleep quality and so much more. These changes in the body can contribute to a decreased sense of anxiety and overall well-being.

Try Headspace app for free here. 

3. EFT Tapping

Emotional Freedom Techniques is another powerful coping method for people interesting in learning how to deal with anxiety. This technique involves tapping on specific meridian points on the body while focusing on the emotional and physical sensations related to anxiety. It’s been proven to help alleviate anxiety symptoms, promote emotional balance, and reduce stress levels, amongst many other physical, emotional and mental health benefits.

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CBT is a highly effective treatment for anxiety. It involves identifying, understanding, and changing thinking and behavior patterns. Techniques include challenging negative thoughts, practicing problem-solving skills, and confronting fears.

Cognitive Behavioral Therapy (CBT) techniques can be practiced on your own. Here are several ways to incorporate CBT into your self-care routine:

• Keep a Thought Journal: Start by identifying negative or unhelpful thoughts that contribute to your distress. Write down these thoughts in a journal, along with the emotions and behaviors they trigger. Then, challenge these thoughts by questioning their accuracy and considering more balanced perspectives.
• Practice Thought Restructuring: Once you’ve identified negative thought patterns, work on reframing them in a more realistic and constructive light. Replace irrational or distorted thoughts with more rational and helpful alternatives.
• Exposure: Start by gradually exposing yourself to these situations in a controlled manner, and observe how your thoughts, emotions, and behaviors change over time. Use this information to challenge and refine your beliefs about the situation.
• Set SMART Goals: Break down larger goals into smaller, manageable steps using the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound). Focus on setting realistic and achievable goals that align with your values and priorities, and track your progress over time.

5. Limit Caffeine and Alcohol Intake

What you consume can have a significant impact on how you deal with anxiety. Caffeine and alcohol are common culprits that can exacerbate anxiety symptoms. This is because caffeine is a stimulant that can increase heart rate and jitteriness, while alcohol is a depressant that can disrupt sleep and mood. Reducing or eliminating these substances can help keep anxiety at bay.

6. Get Enough Sleep

Sleep and anxiety are closely linked. Lack of sleep can increase anxiety, while anxiety can make it difficult to sleep. Establishing a regular sleep routine, creating a restful environment, and avoiding screens before bed can improve your sleep quality. Aim for 7-9 hours of sleep per night to help your body and mind recover.

7. Talk to Someone You Trust

Sometimes, the best way to deal with anxiety is to talk it out. Whether it’s a friend, family member, or therapist, sharing your feelings can help you feel supported and less alone. Therapy, especially cognitive-behavioral therapy (CBT) as mentioned above, is particularly effective in treating anxiety. Don’t hesitate to reach out for professional help if your anxiety feels unmanageable.

8. Use Grounding Techniques

Grounding techniques help anchor you to the present moment when anxiety threatens to overwhelm. One popular method is the 5-4-3-2-1 technique: focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps redirect your mind away from anxious thoughts.

9. Practice Self-Compassion

It’s easy to be hard on yourself when you’re dealing with anxiety, but practicing self-compassion is key to managing it effectively. Treat yourself with kindness, just as you would a friend facing the same struggles. Acknowledge that it’s okay to feel anxious and that you’re doing your best to manage it. Self-compassion can reduce the intensity of anxiety and prevent it from spiraling.

10. Limit Exposure to Stress Triggers

One way to manage anxiety is by limiting your exposure to stressors whenever possible. This might mean setting boundaries at work, reducing time spent on social media, or avoiding situations that consistently cause stress. While it’s not always possible to avoid all stress, taking proactive steps to minimize it can significantly reduce anxiety.

11. Keep a Journal

Writing about your thoughts and feelings can be a therapeutic way to deal with anxiety. Keeping an anxiety journal allows you to process your emotions, identify patterns, and work through worries on paper rather than letting them swirl in your mind. Try writing for just 10-15 minutes each day about what’s causing you anxiety and how you’re coping.

12. Use Relaxation Techniques

Relaxation techniques such as progressive muscle relaxation, aromatherapy, and guided imagery can help reduce anxiety symptoms. These techniques work by calming the mind and relaxing the body, creating a state of physical and mental relaxation.

Remember to choose relaxation techniques that resonate with you and incorporate them into your daily routine to help manage anxiety effectively. It may take some experimentation to find the techniques that work best for you, so be patient and consistent in your practice.

Here are three of my favourite coping methods for anxiety relief:

• Progressive Muscle Relaxation (PMR): Tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head. Hold each muscle group tensed for a few seconds before releasing the tension, paying attention to the sensations of relaxation as you do so.
• Visualization or Guided Imagery: Close your eyes and imagine yourself in a peaceful and serene environment, such as a tranquil beach or a lush forest. Use all your senses to immerse yourself in this mental imagery, focusing on the sights, sounds, smells, and sensations of calmness and relaxation.
• Self Care: Engage in activities that promote relaxation, such as taking a warm bath, listening to calming music, practicing gentle yoga or tai chi, or spending time in nature. (P.S. Get 50% off your yoga membership here)

13. Affirmations

Lifestyle Changes for Coping with Anxiety

Anxiety can often be exacerbated by lifestyle factors. Making conscious changes to daily habits can significantly impact anxiety levels. As such, making some changes is essential if you want to learn how to deal with anxiety.

1. Balanced Diet: Consuming a well-balanced, anti-anxiety diet rich in vegetables, fruits, lean proteins, and whole grains can improve overall well-being and stabilize mood swings. Avoiding excessive caffeine and sugar is also crucial as they can increase anxiety symptoms.
2. Regular Exercise: Physical activity is a powerful stress reliever. It not only helps in releasing endorphins (the body’s natural mood lifters) but also improves sleep and self-image.
3. Quality Sleep: Good sleep hygiene is vital for mental health. Establishing a regular sleep schedule, creating a restful environment, and avoiding screens before bed can help in improving sleep quality.

These strategies and lifestyle changes work in tandem to create a holistic approach to managing anxiety. While immediate relief is important, building long-term habits that support mental well-being is crucial in managing anxiety effectively.

Extra Resources for Coping Techniques for Anxiety

In the digital age, technology can be a great tool for learning how to deal with anxiety. From mindfulness apps to online therapy platforms, that little life line you’re holding can be a valuable ally in your mental health journey. Here’s how you can leverage technology for anxiety management:

1. Mindfulness and Meditation Apps: Apps like Headspace and Mindfulness offer guided meditation sessions, which can be particularly beneficial for beginners. These sessions can range from a few minutes to longer periods, fitting into any schedule.
2. Online Therapy and Counseling: Platforms like BetterHelp and TalkSpace connect you with licensed therapists via text, voice, or video calls. This convenience allows for consistent support, essential for managing anxiety. For those uncomfortable with face-to-face sessions, online therapy offers a degree of anonymity and the comfort of communicating from your own space.
3. Digital Safe Spaces: Places like the Anxiety Gone socials are a great place to connect with other people who know what you’re going through. Join our community for free here.

Final Thoughts on Dealing with Anxiety

Learning how to deal with anxiety involves finding the right combination of strategies that work for you. Whether it’s practicing mindfulness, engaging in regular exercise, or seeking professional help, there are numerous ways to keep anxiety under control. By implementing these 13 coping methods, you can take proactive steps toward a calmer, more balanced life.

Frequently Asked Questions (FAQs) on How to Deal with Anxiety

1. What are some immediate ways to calm anxiety?
Immediate ways to calm anxiety include deep breathing exercises, grounding techniques, and practicing mindfulness. These methods can help you regain control and reduce the intensity of anxiety in the moment.

2. Can diet affect anxiety levels?
Yes, diet can impact anxiety levels. Caffeine and sugar can exacerbate anxiety, while a balanced diet rich in fruits, vegetables, and whole grains can support mental health.

3. How does exercise help with anxiety?
Exercise helps reduce anxiety by releasing endorphins, improving mood, and providing a healthy outlet for stress. Regular physical activity can also improve sleep, which is often disrupted by anxiety.

4. When should I seek professional help for anxiety?
You should seek professional help if your anxiety is persistent, overwhelming, and interfering with your daily life. A therapist can provide tools and strategies to help you manage your anxiety effectively.

5. What is the best type of therapy for anxiety?
Cognitive-behavioral therapy (CBT) is considered one of the most effective therapies for anxiety. It helps you identify and change negative thought patterns that contribute to anxiety.

6. How can I prevent anxiety from affecting my sleep?
To prevent anxiety from affecting your sleep, establish a regular bedtime routine, create a calm sleep environment, and practice relaxation techniques before bed. Limiting screen time and caffeine intake can also help.