10 Research-Backed Techniques For Anxiety Management

Medically reviewed by Dr. April Brewer, DBH, LPC
Updated October 10, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention substance use-related topics that could be triggering to the reader. If you or someone you love is struggling with substance use, contact SAMHSA’s National Helpline at 1-800-662-HELP (4357). Support is available 24/7. Please see our Get Help Now page for more immediate resources.

Anxiety is a common experience that can accompany stressful events, uncertainty, and life upheavals. When it becomes persistent and interferes with well-being, anxiety may indicate a mental health condition. Whether your anxiety is periodic or chronic, it can help to have some coping strategies in mind to help you relax and regain clarity.

Though anxiety can be challenging to manage, research has identified several effective strategies for alleviating symptoms and improving mental health. In this article, we explore eight evidence-based tips to help you reduce anxiety, improve your mental wellbeing, and enhance your overall quality of life.

Getty/Vadym Pastukh
Want to find the right anxiety coping strategies for you?

What is anxiety?

Anxiety refers to feelings of fear, worry, and nervousness associated with stress or uncertainty. It’s caused by an activation of the body’s stress response, and can involve a range of symptoms including fear or worry, racing or intrusive thoughts, sweating, rapid breathing and heart rate, and more.

This is a common response to stressful circumstances, and most people experience it at some point or another. However, anxiety that is persistent or severe may be a sign of an anxiety disorder. Anxiety disorders can significantly impair mental health and wellbeing; however, they can be effectively managed through self-help techniques, psychotherapy, and, in some cases, medication. 

Getty/AnnaStills

Methods to relieve anxiety and stress

Managing anxiety and stress is crucial for maintaining overall well-being, and various evidence-based methods have proven effective in achieving this. These approaches are backed by research and can provide reliable ways to reduce symptoms and improve mental health:

  1. Relaxation tips

Due to how anxiety affects the body, effective anxiety relief typically begins with relaxation techniques. These practices help control the body’s stress response so you can feel calmer and more in control. Common methods include deep breathing, progressive muscle relaxation, and guided imagery.

Box breathing can be a good starting point for those looking to manage stress, anxiety, or overwhelm:

  1. Find a comfortable position: Sit or lie down in a comfortable position where you can relax.
  2. Inhale: Breathe in slowly and deeply through your nose for a count of 4.
  3. Hold: Hold your breath for a count of 4.
  4. Exhale: Exhale slowly and completely through your mouth for a count of 4.
  5. Hold: Hold your breath again for a count of 4.
  6. Repeat: Continue this cycle for several minutes or as long as needed.
  7. Engage in grounding practices

Grounding techniques can also be helpful. Grounding means connecting with the present moment, allowing you to shift your focus away from anxious thoughts and anchor yourself in the here-and-now. It offers a way to cultivate mindfulness without feeling like you must retreat from an anxiety-inducing situation.

Examples of grounding techniques include paying attention to your breathing, noticing the details of your surroundings, or counting backwards. 
  1. Meditate

Meditation can be a powerful tool for those in search of anxiety relief. While it can take some time to learn, meditation has been found to have substantial benefits for those living with anxiety. During meditation, you exert control over your mental state by turning your attention inward and focusing non-judgmentally on the thoughts and sensations that arise.

To learn meditation, you might start with a guided mindfulness meditation through a streaming service of your choice. Aim to practice for a few minutes each day, working your way up to longer sessions as you become more comfortable. Over time, you might find it easier to tap into mindfulness in moments when anxiety begins to arise.

  1. Address thoughts that arise from anxiety

Anxiety often stems from negative or irrational thoughts or beliefs. Through a CBT technique called cognitive reframing, you can challenge and alter distorted thinking patterns, reducing the intensity of anxiety and helping you cultivate resilience. Cognitive reframing involves identifying negative thoughts, evaluating their accuracy, and replacing them with more constructive ones.

For example, a person with test anxiety may hold the irrational belief that their worth is tied to academic success. Through cognitive reframing, they might challenge this belief by recognizing their abilities and achievements. By finding a more realistic perspective, they can reduce the power of these anxious thoughts and approach exams with confidence.

  1. Exercise

There is a well-established connection between physical activity and improved anxiety symptoms. Exercise produces mood-boosting endorphins, takes your mind off stressful situations, and alleviates physical health concerns that can contribute to your anxiety. Regular exercise can also help you sleep better at night. 

This doesn't mean that you need to start an intense exercise regimen—simply find a way to move your body that’s enjoyable and sustainable. This could mean practicing yoga, weightlifting, hiking, or swimming. Even a short walk can improve your mood. Aim for at least 30 minutes of moderate-to-strenuous physical activity per day.
  1. Problem-solve

It’s helpful to think of anxiety as your body’s way of telling you there’s a problem. Sometimes, anxiety may stem from an imagined problem, while in other cases, it’s alerting us to an issue that needs our attention. If your anxiety is rooted in a legitimate concern, it can help to look for ways to solve the problem and take action.

For example, if you're anxious about an upcoming due date, working on the project or assignment could help reduce your anxiety. Similarly, financial anxiety can be mitigated by creating a budget, cutting spending, or updating your resume to look for another job. Taking action can help you feel more in control and mitigate anxiety-inducing uncertainty.

  1. Clean your space

A neat, clean, and organized space can help us feel calmer and more put together. Research has identified a link between clutter and heightened cortisol levels, suggesting that a messy environment may make us susceptible to increased stress and anxiety.  

Thus, it may be worth taking the time to clean, organize, and declutter. A pleasant environment may be easier to relax in, and you might find that it feels good to take action to improve your space.
  1. Keep a journal

Journaling can help you process anxious thoughts and find solutions that work. One study found that an expressive writing practice was associated with lower levels of stress and anxiety, with others showing similar positive effects on mental health. Externalizing your feelings can help you and forge a stronger relationship with yourself, helping you cultivate mindfulness.

You can also use your journal to track your habits, moods, time, or symptoms, or even to plan your days and weeks. Consider creating a personalized journal that includes dedicated space for the journaling spreads and tools you need. 
  1. Spend time in nature

Spending time in nature has been found to have mental, cognitive, emotional, and physical benefits. Spending time outdoors—whether it’s taking a walk in the park, hiking, or simply sitting outside for a few moments of fresh air—can help you feel calm, composed, and connected. It can also be a good time to get your endorphins pumping with some exercise.

For many, a morning or evening walk is a vital ritual for managing anxiety and staying active. Morning walks may be especially helpful for those whose anxiety causes sleep disturbances: Exposure to sunlight early in the day can help control your body’s circadian rhythm, helping you maintain a healthy sleep schedule and remain resilient to anxiety.

  1. Connect with someone

While anxiety can make it hard to prioritize relationships, social interaction can greatly benefit those living with anxiety. Being around other people can help to take your focus off your worries and boost your mood.

Your support network can also be a source of encouragement and care—loved ones may be able to help you gain some insight or perspective, as well as offer emotional or practical support. Anxiety support groups can be similarly helpful, as can a compassionate, understanding therapist with experience treating anxiety disorders.

Getty Images
Want to find the right anxiety coping strategies for you?
Online therapy for anxiety management

An increasingly large body of research supports the effectiveness of online therapy for addressing symptoms of anxiety, with therapies like cognitive behavioral therapy and mindfulness-based stress reduction showing particularly promising results. 

If you’re looking for a flexible and cost-effective way to attend therapy, consider connecting with a therapist on BetterHelp
Online therapy tends to be more affordable than face-to-face therapy, and many prefer the convenience of meeting via phone, video call, or live chat. With BetterHelp, you’ll also have tools like guided journaling, digital therapy worksheets, and group therapy that complement your weekly sessions.
Takeaway

Knowing how to manage anxiety in your day-to-day life can be vital to your ability to get things done and foster mental and physical well-being. Calming your body and mind with relaxation techniques, grounding exercises, and mindful practices can help you manage anxiety in the short- and long-term. For support and guidance on your mental health journey, connect with a licensed therapist on BetterHelp.

Regulate anxiety in a compassionate environment
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet started