How To Manage Anxiety & Stress: Research-Backed Tips For Anxiety Relief

How do you manage anxiety disorder symptoms?

Feeling anxious during certain situations is a normal part of life. However, experiencing persistent feelings of fear and worry, panic attacks, and physical symptoms, such as nausea, rapid heartbeat, or trembling, may be signs of an anxiety disorder. Anxiety disorders can significantly affect a person’s daily life, relationships, and school or job performance, but they are highly treatable. Treatment for anxiety disorders may involve psychotherapy or medication. Many self-help strategies can also help relieve anxiety, including the following:

1. Reframe negative thoughts and perspectives, as these can exacerbate stress and contribute to feelings of fear and worry. Over time, your neural pathways can restructure themselves, making thought reframing easier and easier.

2. Practice deep breathing. This essentially hacks into the parasympathetic nervous system and can help calm the nerves in the present moment.

3. Note and address the source(s) of your worry.

4. Declutter your home or office if needed.

5. Research has found that some essential oils may have calming or mood-boosting effects. These include citrus oils, lavender, sandalwood, chamomile, and others.

6. Try journaling to get your thoughts and feelings out on paper.

7. Spend time with friends and loved ones. Mental health conditions like depression can make us want to sequester ourselves away from the world. However, as a social species, even the most introverted of people can benefit from social and emotional connections.

8. Exercise. Whether it’s a walk, swimming, yoga, or going to the gym, physical activity can boost feel-good hormones while diminishing cortisol levels and improving self-esteem. If you choose to be active outdoors, the fresh air and scenery can help bring you into the present moment.

9. Try not to avoid scenarios that make you feel anxious. Instead, try to gradually increase time spent in those situations to help reduce anxiety.

How can I get rid of nervousness or worry naturally?

A variety of natural methods can help ease nervousness, both in daily life and potentially long-term. These can include getting at least some daily exercise, getting enough sleep each night, eating a balanced diet, deep breathing exercises, spending time with loved ones, engaging in self-care, guided imagery, and various forms of therapy. It can also be helpful to learn cognitive reframing techniques (for example, “How has this situation been beneficial to me?” rather than, “How has this situation hurt me?”)

How can I get rid of nervousness fast?

Breathing techniques can help calm nervousness relatively quickly by utilizing the parasympathetic nervous system, slowing heart rate and breathing, and helping bring one back into the present moment. A popular breathing technique, originally used by Navy SEALs, is called box breathing. To do this, breathe in deeply to the count of four, hold to the count of four, breathe out to the count of four, and hold at the bottom to the count of four. Repeat this as many times as needed. 

Another technique is known as belly breathing. For belly breathing, focus on engaging your diaphragm more than your lungs. Feel it swell up with each breath in through your nose, and feel it shrink and relax with each breath out through your mouth. To further bring yourself out of an anxious state, try to focus on the physical sensations you feel while doing these exercises, such as the way the air feels in your lungs and the coolness of it coming in through your nose. Breathing methods like these can be helpful for panic attacks or general stress reduction.

How long does it take to get over worry?

This depends on the person, the severity of their worry, and whether a recognized anxiety disorder is present. For some, a bout of worry may last a few minutes, a few hours, or potentially days or weeks. Others may have a consistent stream of worry and fear throughout much of life due to their personality or the presence of an anxiety disorder or another mental health condition, such as PTSD or panic disorder. Genetics may also play a role, as having a family member with an anxiety disorder may increase one’s risk of developing one, too.

How one copes with anxiety makes a difference, as well. Someone who utilizes positive coping strategies like journaling, exercising, positive self-talk, or therapy may be able to work through panic attacks or bouts of anxiety more efficiently than someone who engages in unhealthy coping behaviors, like alcohol, drugs, or self-isolation. If you are experiencing symptoms of anxiety, speak to a mental health professional about your concerns and hear what they have to say.

How can I calm my mind from stress at night?

If you are experiencing difficulties falling or staying asleep at night due to stress and an overactive mind, there are several things you can try. First, try to stop using devices like your phone, computer, or TV one to two hours before bedtime, as blue light can interfere with one’s circadian rhythm and reduce melatonin release. Too much blue light can also lead to issues, such as headaches and eye strain, which can make relaxing more difficult. 

Reading for even a few minutes before bed can be a great way to distract the mind from the day’s events, bring you into another world, and relax you. A 2023 survey found that bedtime readers were more likely to report excellent sleep quality and improved mental well-being compared to non-bedtime readers. They also gained an average of 28 minutes of sleep each week. However, try to choose literature that is relaxing to you (this may mean avoiding thrillers).

Sleep podcasts can also be helpful for some. A variety of sleep podcasts are available, ranging from guided sleep imagery and meditation to simply listening to someone telling a story as you fall asleep. 

How do you treat chronic stress naturally?

When left unaddressed, chronic stress may cause significant harm, both physically and mentally. It may also lead to relationship difficulties and interfere with daily activities. Tips for reducing chronic stress naturally include the following:

• Eat a healthy diet.

• Get regular exercise. 

• Get plenty of sleep.

• Do relaxation exercises such as yoga, deep breathing, massage, or meditation during times of stress or when you feel like a bout of anxiety is about to happen.

• Keep a journal. Write about your thoughts, feelings, experiences, or what you're grateful for in your life.

• Take time to practice hobbies, such as reading, listening to music, or watching your favorite show or movie.

• Foster healthy friendships and speak with friends and family. Having a support system to lean on can help you deal with stress and anxiety.

• Have a sense of humor. Find ways to add laughter to your life, such as watching funny movies or looking at joke websites.

• Volunteer in your community.

• Organize and focus on what you need to do at home and work, and eliminate unnecessary tasks from your list.

• Seek professional counseling. A counselor can help you develop specific coping skills to manage stress. Counseling may help you feel better right away, or it may seem to make you feel worse at first as you work through things and learn to take control of and manage stress.

• Anti-anxiety medication may be helpful for chronic stress and worry, with some homeopathic options, like CBD, lavender, magnesium, and B vitamins, showing promise. Contact your doctor before starting any medication or supplement, as these may not be suitable for everyone.

The last two tips may be particularly helpful for those who have a family member or members with anxiety or chronic stress, as there is a genetic component to how these are experienced.