Feeling Stressed Out? Anxiety Coping Skills That Can Help

It can be normal to experience stress and anxiety from time to time. These mood states can be a normal part of life and a natural response to demanding situations. You might experience anxiety surrounding work, finances, health, family, or any other everyday concerns. 

However, despite these experiences being common, they often aren’t pleasant. When anxious feelings arise or become overwhelming, finding ways to cope and have an increased sense of control may be helpful. There are a few evidence-based tools you can use to manage anxiety and stress in your daily life, and you’re not alone. 

What is anxiety?

As a mood, anxiety is characterized by worried thoughts that are typically future-oriented and may persist even in the absence of an apparent stressor.  

Anxiety can be different for different people, but some common symptoms of anxiety can include the following: 

• Rapid, shallow breathing
• Rapid heartbeat
• Sweating
• Worried thoughts
• Feelings of tension and restlessness

Anxiety can involve similar symptoms to stress, though the two are slightly different. While anxiety may involve worries that continue even without a stressor, stress is typically caused by a clear external stressor. If you are stressed or anxious, you can use several coping strategies to relieve these symptoms. As noted by the American Psychological Association, mild anxiety and mild stress respond well to similar coping mechanisms. 

However, suppose you find that your anxiety seems to be taking over your life and is causing you to change your behaviors and habits. In that case, you might benefit from talking to a mental health professional. Becoming occasionally anxious is different than experiencing an anxiety disorder, which involves excessive and persistent fear or worry that can interfere with routines and daily life. 

There are several anxiety disorders, including generalized anxiety disorder, panic disorder, and social anxiety disorder, among others. If you believe you may have an anxiety disorder, know that help is available, and there are a variety of treatment options. A mental health professional can help you determine the most effective treatment plan. 

Evidence-based coping skills for stress and anxiety

For those seeking ways to cope with feelings of stress or anxiety, several research-backed strategies have been shown to help, including the following lifestyle changes. 

Exercise

These results don’t necessarily mean that you have to hit the gym seven days a week—30 minutes or more of exercise for three to five days a week may be enough to improve depression or anxiety symptoms. Gentle exercise can include walking, cycling, gardening, yoga, and dancing, so you can experiment to find a form of exercise you enjoy and will stick to. 

Get plenty of sleep

Getting enough sleep can also be a crucial part of maintaining mental health. Sleep deprivation or poor sleep can impact mood, memory, and judgment, and a survey from the American Psychological Association found that adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night.

Research has shown that improving sleep can reduce depression, anxiety, and stress. You can try to improve your sleep by practicing sleep hygiene, keeping your bedtime and waketime consistent, avoiding screens and bright lights at least an hour before bed, and creating a dark and calm sleep environment. 

Practice mindfulness with a mental health provider 

Another strategy that can be helpful for reducing stress and anxiety is mindfulness. There are several ways mindfulness can be incorporated into your life, including meditation, deep breathing exercises, and other relaxation techniques. 

When implemented by a mental health provider, interventions like mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) can be effective in treating a broad range of mental health conditions, including anxiety disorders like generalized anxiety disorder and depressive disorders like major depressive disorder (MDD).

Stay social even when anxious

When stressed or anxious, it can be tempting to avoid social events. However, staying in touch with close friends and loved ones can be vital for mental health. Social connection has been found to improve one’s ability to recover from stress, anxiety, and depression while also improving sleep, well-being, and quality of life.  

If you practice hobbies with others, try to continue doing so. If big gatherings or parties seem too intimidating, try to keep in touch through more one-on-one or small group plans. You can also sign up for online meetups, support groups, or local clubs to make new friends. 

Eat healthy foods

Some foods can be eaten to reduce stress and anxiety. Foods high in vitamin B, such as eggs, magnesium-rich foods such as bananas, protein-rich foods such as chicken breast, gut-healthy foods such as sauerkraut, and foods high in omega-3 fatty acids like salmon can all help to combat stress. 

For instance, a 2018 systematic review and meta-analysis found that consuming omega-3 polyunsaturated fatty acids (PUFAs) was associated with a significant reduction in anxiety symptoms. 

Journal your feelings about stress

Journaling may also be a helpful way to cope with stress and anxious thoughts. Writing about your thoughts and feelings may help you gain clarity on a stressful situation, identify a new perspective, and reduce worry by giving yourself a healthy outlet. 

A recent study conducted a systematic review and meta-analysis on the efficacy of journaling in the management of mental illness, finding that journaling resulted in a reduction in patient scores on mental health measures, including anxiety and PTSD. The researchers note that further research is needed to confirm the clinical significance of these results but that their findings “would support the wide use of journaling in many forms of psychotherapy for a broad range of mental illnesses.”

Avoid self-medicating for anxiety disorders 

When experiencing high levels of stress or anxiety, some people may be tempted to use cigarettes, alcohol, or recreational drugs to try to self-medicate. However, substances like alcohol can increase anxiety and sometimes have detrimental effects on physical health. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Talk to a therapist for anxiety coping skills

Professional support for anxiety and stress can be achieved through therapy, regardless of whether you have a mental health diagnosis. A therapist can help you learn and incorporate coping strategies and provide support if your anxiety has become overwhelming. These professionals can partner with you to identify sources of stress or anxiety and work with you on finding the best strategies to manage and reduce these feelings. 

Therapy for anxiety disorders and mental health

Many forms of psychotherapy can be used to treat anxiety and stress, whether you’re stressed due to recent events in your life or experiencing an anxiety disorder. Cognitive-behavioral therapy (CBT) is a common intervention used for treating anxiety. CBT therapists offer tools and skills to help you change your thoughts and behaviors, which may help you control your mood. 

For some individuals with anxiety, the thought of meeting with a therapist in person or traveling to an office for an appointment may be daunting. It may seem nearly impossible for those already experiencing stress to try to fit therapy into an overwhelming schedule. With online therapy through a platform like BetterHelp, you can meet with your therapist from the comfort of home—or wherever you prefer and have an internet connection—which may be less daunting and more convenient.

Research has also demonstrated the effectiveness of online therapy for concerns including anxiety. One such study examined the effectiveness of internet-delivered treatment for generalized anxiety disorder (GAD), finding that the internet-delivered treatments were effective in reducing anxiety and worry and concluding that the results “support the effectiveness of Internet‐delivered treatments for GAD.”