Panic Disorder Coping What You Can Do to Cope With Anxiety By Katharina Star, PhD Katharina Star, PhD Facebook LinkedIn Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Updated on February 15, 2022 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Rachel Goldman, PhD, FTOS Medically reviewed by Rachel Goldman, PhD, FTOS Facebook LinkedIn Twitter Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Learn about our Medical Review Board Print Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to somatic sensations, such as sweating, trembling, or shortness of breath. These symptoms are common for people who have been diagnosed with an anxiety disorder. However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term. This article discusses some of the strategies that may be helpful for coping with anxiety including breathing exercises, distraction, and self-care. If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database. Verywell / JR Bee 1 Stop and Breathe When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra. Practice this simple breathing technique: Get into a comfortable seated position.Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation, out through the nose.Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.Use the mantra, “Be present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.” Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present. Press Play for Advice on Managing Anxiety Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Click below to listen now. Follow Now: Apple Podcasts / Spotify / Google Podcasts 2 Figure Out What's Bothering You In order to get to the root of your anxiety, you need to figure out what’s bothering you. You can do this by putting some time aside to explore your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. Recap Exploring your feelings can also be helpful when you are coping with anxiety. Make it a habit to regularly uncover and express your feelings of anxiety. 3 Focus on What You Can Change Many times anxiety stems from fearing things that haven’t even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude. Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing for your loved one's safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to pick up a more positive outlook. At times, anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching. Recap Another way to cope with anxiety is to focus on the things you can change. By being more proactive, you can feel like you have more control over your situation. 4 Distract Yourself At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could: Do some chores or a project around the house Engage in a creative activity, such as drawing, painting, or writing Go for a walk or engage in some other form of physical exercise Listen to music Pray or meditate Read a good book or watch a funny movie Recap When you are feeling anxious, look for ways to take your mind off of your feelings of worry, stress, or anxiety. 5 Strengthen Your Body and Brain Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all have an influence on how you experience anxiety. Research has found that mood and stress levels can be affected by what you eat. People who consume diets rich in fruits and vegetables, for example, tend to experience lower stress levels. Research has also found that regular physical activity can be useful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety. Sleep can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. Recap Taking care of your mind and body may also be helpful for preventing and relieving anxiety. To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. A Word From Verywell Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental health illness. If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss treatment options. Best Online Anxiety Support Groups of 2021 Frequently Asked Questions What are some ways of coping with anxiety when giving a presentation? Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage feelings of nervousness and anxiety that you might be feeling. Visualize your success and remember to focus on the information you are presenting instead of the audience. Learn More: How to Prepare a Speech When You Have Anxiety How do I help a child cope with anxiety? If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking. How can I deal with anxiety without medication? Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and progressive muscle relaxation may also be helpful for relieving symptoms of anxiety. What can I do to deal with anxiety at night? Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine such as winding down with some yoga poses, reading a book, taking a bath, or writing in a journal. Learn More: How to Manage Nighttime Anxiety Worry Time: The Benefits of Scheduling Time to Stress 9 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. Current diagnosis and treatment of anxiety disorders. P T. 2013;38(1):30-57 Gelenberg AJ. Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment. Prim Care Companion J Clin Psychiatry. 2000;2(2):49–54. doi:10.4088/pcc.v02n0204 Grupe DW, Nitschke JB. Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nat Rev Neurosci. 2013;14(7):488-501. doi:10.1038/nrn3524 Jerath R, Crawford MW, Barnes VA, Harden K. Self-regulation of breathing as a primary treatment for anxiety. Appl Psychophysiol Biofeedback. 2015;40(2):107-15. doi:10.1007/s10484-015-9279-8. Morrison AS, Heimberg RG. Attentional control mediates the effect of social anxiety on positive affect. J Anxiety Disord. 2013;27(1):56-67. doi:10.1016/j.janxdis.2012.10.002 Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan. Clin Nutr. 2021;40(5):2860-2867. doi:10.1016/j.clnu.2021.03.043 Kandola A, Stubbs B. Exercise and anxiety. Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23 Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ. Sleep problems predict and are predicted by generalized anxiety/depression and oppositional defiant disorder. J Am Acad Child Adolesc Psychiatry. 2014;53(5):550–558. doi:10.1016/j.jaac.2013.12.029 Cleveland Clinic. How to calm your anxiety at night. By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Panic Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.