Proven Coping Techniques To Deal With Anxiety

A small amount of anxiety and worry can be a normal part of life, but anxiety can become overwhelming to the point where it interferes with daily life. Anxiety can be a broad term commonly used interchangeably with phrases like "fear" and "stress," but it may not be quite the same. Everybody may experience anxiety at some point, but it typically does not become unbearable. If a person's anxiety becomes intolerable for an extended period of time, they likely meet the criteria for a diagnosis of an anxiety disorder, per the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5). At this point, it can be helpful to work with a licensed therapist online or in person. Regular exercise, belly breathing, and a healthy diet can also be effective in decreasing anxiety symptoms. 

What is anxiety?

Anxiety is an emotion typically characterized by feelings of tension and worry. Physical changes may also occur, potentially including increased heart rate, blood pressure, and psychomotor agitation. People with anxiety disorders may experience recurring or intrusive anxious thoughts, and controlling both the symptoms of anxiety and the thoughts themselves may be challenging.

Anxiety is often considered part of the body's fast stress response system, better known as "fight-or-flight." Humans typically use their fight-or-flight systems to appropriately respond to danger by either engaging with the threat (fight) or running away as fast as possible (flight). When the fight-or-flight response is activated by an immediate threat (such as spotting a charging bear), the body and brain can rapidly adjust to increase responsiveness, strength, and awareness.

Fear vs. anxiety

If a threat is immediate and obvious, the fight-or-flight system typically provides an extra boost to avoid danger. The fight-or-flight system may activate, give the person a boost to escape the animal, then deactivate and allow the body to return to a state of calm. "Fear" is the name normally given to the emotion experienced during the ordeal.

Anxiety attack vs. panic attack

Two common psychological phenomena that can cause individuals to feel anxious and negatively impact mental well-being are anxiety and panic attacks. While anxiety and panic attacks have some characteristics, they also differ in key ways. An anxiety attack is a period of elevated nervousness and worry that usually has a specific cause, while a panic attack is an episode of sudden, intense anxiety that typically arises without a trigger. 

For example, an individual with social phobia may feel scared before an important presentation, experiencing nervousness that gradually increases in intensity and eventually causes extreme emotional and physical symptoms. An individual with panic disorder, however, might experience a panic attack unexpectedly, with no buildup, while going about daily activities. 

Panic attacks are primary features of panic disorder, though they can also occur in individuals living with other anxiety disorders (or in the absence of an anxiety disorder). Anxiety attacks can occur in individuals living with any anxiety disorder, including people with panic disorder, or in those who aren’t living with a mental health condition.

Mental health disorders

If anxiety becomes uncontrollable or overwhelming, an anxiety disorder may be present. There can be many types of anxiety disorders, the most common typically being generalized anxiety disorder or GAD. People with GAD may experience a persistent feeling of anxiety or dread and are often unable to identify the specific future threat causing their anxiety.

Other anxiety disorders can be more specific, such as social anxiety disorder, in which anxiety may present only during social situations, and panic disorder, in which a person usually experiences sudden intense feelings of fear and discomfort, commonly called panic attacks. An anxiety disorder can cause a person to avoid places or situations that may trigger their anxiety, and intrusive thoughts may prevent them from concentrating or completing daily tasks.

For those who may have an anxiety disorder, the prognosis is generally favorable. Anxiety disorders can be some of the most treatable mental health conditions. Even if a person is confident that they do not meet the diagnostic criteria for any anxiety disorder, anxious feelings can sometimes be unpleasant. A person can use several tools, tips, and tricks to reduce unwanted anxious feelings and restore a sense of calm.

Coping strategies for managing mental and physical symptoms

There are several treatment options that can help an individual who feels anxious stop worrying as often and alleviate tension. Those with anxiety disorders may not experience the same level of reduction in anxiety symptoms, and they should strongly consider working with a therapist to develop an anxiety management plan. Medication—such as selective serotonin reuptake inhibitors—is also frequently employed when treating anxiety. Always consult with a healthcare provider prior to starting or stopping any medication. 

For those who’d like to learn how to deal with anxiety during everyday life, there are several coping strategies that can help reduce feelings of tension, worry, and nervousness. In psychology, behavioral health refers to the actions you can take to influence your health and well-being. It’s important to be aware of behaviors that may reduce anxiety in daily life. Simple, straightforward techniques will likely bring relief to those with occasional anxiety. 

Exercise to reduce negative emotions

Evidence has consistently demonstrated that aerobic exercise can be one of the most effective methods to reduce and prevent unpleasant symptoms of anxiety. Many people notice improvement immediately after completing just one session of moderate exercise, although an established exercise routine usually provides the most benefit. Regular exercise can bolster resilience against negative emotions and reduce the severity of future anxiety episodes while boosting energy levels.

Staying active may address anxiety both directly and indirectly. One of the main benefits may be that exercise typically diverts a person away from negative thoughts. When a person isn't thinking about whatever is causing their anxiety, their stress response isn't usually activated as strongly. Moving the body can also decrease muscle tension. Tense muscles can signal to the brain that a threat is present, potentially increasing anxiety.

The brain can be helped directly by exercise through increased frontal activation. The frontal area of the brain is usually responsible for self-control and intentional actions, and increased activation in this area can reduce the intensity of signals from the amygdala. The amygdala is generally defined as a brain structure and part of the fight-or-flight system. It often helps a person react to threats quickly, whether they are real or imaginary. By tamping down the amygdala's intensity, the brain's frontal regions can reduce the severity of a perceived threat.  

Exercise can also increase the availability of important neurochemicals known to relieve anxiety, such as gamma-aminobutyric acid (GABA). After an exercise routine is completed, beneficial neurochemicals typically remain in the brain and help to prevent future feelings of anxiety. While regular exercise may not completely eliminate anxiety, it is often extremely effective at reducing the severity of negative emotions that do occur.

Belly breathing exercises to promote relaxation

Perhaps the most straightforward method and a frequent go-to for those experiencing anxiety may be slow, controlled breathing. Breathing slowly and deeply is typically a conscious action that requires a person to take their mind off anxious thoughts to focus on breathing. Deep "belly breaths" can also produce physiological effects that may directly inhibit the fight-or-flight response.

To begin belly breathing, you might sit in a chair, lean forward, and place your elbows on your knees. This position typically forces a person to breathe from the belly and can be helpful for learning the sensation. Take at least three slow, controlled breaths, focusing on breathing alone. Many people prefer to spend a longer time belly breathing, but at least three breaths are generally necessary.

Belly breathing can be repeated regularly throughout the day to prevent anxious feelings from building up to the point where they may be unbearable. Deep breathing can be incorporated into almost every structured intervention targeted at anxiety. Research suggests that slow, controlled breathing may be one of the most effective "in-the-moment" techniques to manage stress.

Proper diet to manage anxiety

While good nutrition and eating healthy foods can be essential for physical and mental health, certain foods may increase the likelihood of experiencing feelings of anxiety. Researchers discovered that high-fat diets are typically associated with increased anxiety. High-sugar diets were frequently implicated as well, as were low-protein diets. Healthy eating patterns can improve mental and physical health, potentially reducing anxiety.

In addition to the importance of low-fat, low-sugar, high-protein diets, researchers discovered that some foods could have defensive effects. Foods high in magnesium, such as leafy greens, are typically associated with reduced anxiety, as are foods rich in zinc. Asparagus has also been well-evidenced to lower persistent anxious feelings. Anxiety can also be correlated with low levels of antioxidants, and doctors usually recommend foods high in antioxidants, such as beans, fruits, berries, nuts, and vegetables. 

Stress reduction through meditation and physical activity

Chronic stress can produce persistent feelings of anxiety. After all, a person who is chronically stressed may be constantly encountering threats that activate their fight-or-flight system. Lowering exposure to stressful situations and increasing activities that defend against stress and anxiety may be extremely useful for reducing the severity of anxiety symptoms.

A healthy diet and regular physical activity may form the foundation of chronic stress management. Physical activities that combine concentration, fluid movements, and deep breathing can be especially effective, with the most popular example typically being yoga. Yoga and other similar activities usually engage the body's relaxation response, which can directly counter the stress response and lower anxiety levels.

There is also an established link between sleep quality and anxiety. Getting enough sleep at night can help alleviate some of the cognitive, emotional, and physical challenges of anxiety. Creating a restful environment, avoiding blue light before bed, and establishing a regular nighttime routine can help foster high-quality sleep. 

Social support to reduce stress

Social support can also be helpful in reducing stress. Friends and family generally provide emotional support that can defend against some of the harmful effects of stress. Emotional support may serve as a buffer that can help a person manage stressful situations or crises when they occur. Loved ones can also assist an individual in treating anxiety by helping them develop different coping strategies or identify triggers that make anxiety worse. 

Individuals who are seeking peer support may benefit from time spent in support groups, where they can connect with people who are experiencing similar challenges. Members can provide one another with encouragement, discuss tips for managing anxiety disorders, and use the group as an outlet when they’re feeling anxious.   

Are breathing exercises, meditation, and relaxation techniques for stress enough? 

Coping strategies like meditation, exercise, proper breathing, and relaxation techniques mentioned above are helpful strategies to manage your anxiety symptoms. In addition, therapy interventions are effective in identifying the root cause of your anxieties and giving proper guidance to alleviate symptoms.

When should I see a therapist?

Low-level anxious feelings can be common for most people and do not usually indicate an anxiety disorder. Similarly, most people can experience severe feelings of anxiety, but these experiences tend to be much rarer. If you are experiencing frequent, severe anxiety that interferes with your ability to focus on other tasks or engage in enjoyable activities, an anxiety disorder may be the cause.

Online therapy helps provide techniques to deal with anxiety and depression

Through various therapeutic approaches, a primary care physician or therapist can provide care and treatment for mental health conditions such as anxiety and depression. Online therapy is often appealing to those experiencing anxiety and depression because it usually reduces some of the barriers associated with seeing a therapist, such as traveling and waiting in a waiting room. 

Therapists who practice online normally use the same evidence-based techniques as those who see patients in person. Methods that are effective in an office setting, like cognitive-behavioral therapy, are usually just as effective when administered virtually