Are you feeling anxious? There are things you can do to help yourself feel better. When we’re confronted with a stressful or unclear circumstance, we can experience anxiety, a feeling of great worry, or uneasiness. Anxiety is common in stressful situations, but it can interfere with school, job, relationships, and our overall health and well-being when it builds up and isn’t resolved.

Whether you’ve struggled with anxiety for years or just started having symptoms recently, there are many ways to calm anxiety and help yourself feel better. These science-backed tips and a list of coping skills for anxiety can help you feel calmer in the present and control it in the long run. While these relaxation techniques and coping skills for anxiety can be highly beneficial and are frequently used as therapeutic approaches to anxiety management, persistent and intense anxiety will almost certainly require medical intervention.

List of coping skills for anxiety

Anxiety is a genuine part of life for all of us. If we’re human, we have it. But just because we can’t always control our anxiety doesn’t mean that we don’t have control over how to calm anxiety disorder and react to it.

If you’re like most adults, you’re probably dealing with anxiety regularly. Whether it’s coming from work, family, relationships, or something else, occasional anxiety can be an incredibly isolating and all-consuming experience. But there are ways to cope with it! Here are anxiety coping mechanism skills for adults that have helped people when dealing with anxiety:

Anxiety coping skills at the moment

You’re going through a time of intense stress and feelings of anxiety, which is normal—and that’s okay. If you need some tools to help you cope, we’ve got some ideas on how to calm anxiety when you’re dealing with it now.

Talk yourself down.

Remind yourself that feeling anxious is normal and that what you’re experiencing will pass with time. You can also remind yourself of other times when you have felt anxious but have overcome those feelings by taking a breath and allowing them to pass over you rather than overwhelming you.

Breathe.

It sounds simple, but we often forget to breathe deeply when stressed or anxious. Take a few minutes to focus on deep breathing. Inhale through your nose and exhale through your mouth slowly and purposefully, and allow yourself to release any tension in your body while you do so. This one simple practice can make all the difference when it comes to how to calm anxiety at the moment.

Make your body move.

It’s difficult to think clearly when you’re stuck at the moment, feeling anxious or stressed. Moving your body can help you break free from feeling stuck by reducing tension and improving your perspective on the problem. Even five minutes of simple exercise can benefit, such as stretching or a brisk walk around the block. Combine this with the breathing exercise described above for a more potent result.

Relax your muscles.

Look for a quiet spot away from a social situation. Close your eyes, carefully tighten, and then relax each muscle group, starting at your toes and working your way up to your head. Hold the tension for three seconds before rapidly releasing it. Progressive muscle relaxation can assist in alleviating the muscle tightness that is typically associated with anxiety.

Try changing your position.

It may sound simple, but the physical act of changing your position can profoundly affect how you feel. It may help you shift your focus away from your anxiety and into something else.

For example, if you’re hunched over, try standing up straight and imagining yourself as a superhero. If you’re still in bed, go wash your face with cold water. Whatever you do, change your sensory experience.

Connect with someone you trust.

There will be times when you simply need social interaction. Hearing a sympathetic voice or seeing a friendly face with whom you can be open and honest can make you feel better. Sometimes, it may be more beneficial to divert your attention away from the source of your agitation and channel that energy into helping or doing something fun with someone you care about.

Anxiety coping skills for long term

If you’ve had a panic attack or two, it’s normal to worry about having another one. Here is a list of coping skills for anxiety suggestions in the long term to help you get past your worries and feelings of occasional anxiety over time and back to your routine.

Stay physically active.

Regular exercise is anything but boring! It helps balance brain chemicals, so they work more effectively, and it also releases endorphins—the feel-good chemical that makes you crave more exercise!

Eat healthily.

When you’re struggling with how to calm anxiety, it’s hard to know how to calm anxiety, especially in a healthy way. Many people turn to things like caffeine or opioids, which can make the cycle of anxiety worse. But there’s one thing that will always help: food. This is great because we all have to eat anyway! Eating the right foods can calm your anxiety attack and help you focus on what matters when you feel anxious: breathing and relaxing.

Get enough sleep

Sleep helps your body to recover from the stress of the day. It also helps to strengthen your immune system and boosts your cognitive ability. All of this can help you to manage your anxiety more effectively when you wake up in the morning.

Take notes from others.

Talking with people who have anxiety or are going through a similar experience can make you feel less alone. Taking notes is as easy as starting a conversation with someone. There are plenty of online communities where you can meet other people on how to calm anxiety. These communities offer tons of support and advice on coping skills for anxiety and experiencing life to the fullest despite it.

Take tiny gestures of bravery.

Ignoring what makes you uncomfortable may bring temporary relief, but it may make you more anxious in the long run. Even if it’s in a minor way, try approaching something that causes you uneasiness. Learning that what you fear is unlikely to happen – and that if it does, you’ll be able to cope with it – is the key to overcoming anxiety.

Practice meditation or mindfulness activities.

Meditation for anxiety can help you clear your head, relax your body and reduce stress levels. Mindfulness and deep relaxation activities involve focusing on the present moment and being aware of your thoughts, feelings, sensations, and surroundings without judging them as “good” or “bad”.

Seek therapy.

Anxious thoughts are often irrational, and talking to a mental health professional or clinical psychologist can help you be able to separate reality from anxious feelings. Mental health experts can also recommend treatment options and teach you how to calm anxiety and anxiety coping skills for adults – that might be helpful.

Many of us struggle to keep our emotions in check, and that’s understandable. But the good news is: that you can get through this, one day at a time. And the even better information is: there are many anxiety coping skills you can do to help yourself feel a little calmer during this challenging time.