How to Cope With Anxiety: Simple Strategies That Can Make A Big Difference

Anxiety can be a challenging and overwhelming experience that affects approximately 19% of adults in the US, but there are some simple strategies you can use to manage it more effectively.

Whether it’s the general stress of everyday life or more persistent anxiety disorders like generalized anxiety, obsessive compulsive disorder (OCD), or panic attacks, finding ways to cope can make a big difference in how you feel day-to-day. Here are some simple, practical approaches that can help you manage anxiety and feel more in control.

1. Recognize that anxiety is normal

Anxiety can range from mildly uncomfortable to incredibly scary. For some people anxiety is mostly worrisome thoughts and for other people, it can create seriously uncomfortable physical sensations or even panic attacks. Either way, it’s totally normal and even kind of advantageous from an evolutionary perspective.

Our brains are constantly scanning our environment for anything that might hurt us and then our bodies respond by getting ready to fight or flee. So both the worrisome thoughts and the physical responses like chest tightness, racing heart rate, or even nausea make sense. Understanding can go a long way in calming our anxiety.

When you’re feeling anxiety, taking a minute to acknowledge to yourself that your brain and body are both doing exactly what they should be can help it pass. As cheesy as it sounds, even taking a brief moment to thank your body for trying to protect you might be helpful.

2. Breathing Exercises: Calm Your Mind, Calm Your Body

One of the simplest yet most powerful ways to manage anxiety is through controlled breathing. When you’re anxious, your body’s fight-or-flight response is triggered, causing your heart rate to increase and your breathing to become shallow. Deep breathing exercises can help counteract this response and signal your body to relax. Studies show that practices like diaphragmatic breathing can lower cortisol levels, the stress hormone, and reduce symptoms of anxiety.

Try a simple technique known as “4x4 breathing”: inhale through your nose for 4 counts, hold your breath for 4 counts, exhale slowly through your mouth for 4 counts, and hold again for 4 counts. Repeat this cycle a few times to help your body shift from a state of tension to relaxation.

2. Mindfulness and Meditation: Focus on the Present Moment

Mindfulness is all about bringing your attention to the present moment, which can help break the cycle of anxious thoughts that often spiral out of control. Practicing mindfulness regularly can help you become more aware of your emotions and thoughts, allowing you to address them before they take over.

According to the American Psychological Association, regular mindfulness practice can lower symptoms of anxiety by approximately 38% in just eight weeks. Guided meditation apps, such as Calm or Insight Timer, have user-friendly tools to introduce mindfulness techniques, with some programs showing up to a 40% improvement in emotional regulation among users.

But even more simple techniques such as purposefully focusing on the sensations of everyday activities like washing the dishes or focusing on the sensations around you while you walk, can be a powerful way to decrease anxiety and increase feelings of peace. Even just a few minutes a day can make a significant difference in how you manage anxiety over time.

3. Physical Activity: Move Your Body, Clear Your Mind

Exercise is a natural anxiety reliever. Physical activity increases the production of endorphins, chemicals in the brain that improve mood and reduce feelings of anxiety. It doesn’t matter if you’re taking a walk, going for a run, or doing yoga—any form of movement can help you feel calmer and more grounded. Research from Harvard Medical School highlights that just 30 minutes of moderate exercise, such as brisk walking or yoga, can reduce anxiety symptoms by 20-30%.

Regular physical activity not only helps in the short term by reducing immediate anxiety, but it also improves overall mental health, making it easier to cope with stress in the long run.

For some people struggling with anxiety or depression, the idea of exercising for 30 minutes can feel completely overwhelming - and that’s okay too. Any movement above what you’re doing now can have benefit. Parking the car farther from the door at work, walking to the end of the driveway to get the mail daily instead of once a week, or making an extra lap around Target can all be ways to start getting more movement and feeling better.

4. Cognitive Behavioral Techniques: Challenge Negative Thoughts

Anxiety often feeds off negative thinking patterns. Cognitive Behavioral Therapy (CBT) techniques can help you identify and challenge irrational or exaggerated thoughts that fuel your anxiety. For example, if you’re worried about an upcoming event, ask yourself, “What is the worst-case scenario? How likely is that to happen? What evidence do I have for my worry?”

According to the National Institute of Mental Health, CBT is effective in 60-80% of individuals with anxiety disorders. By challenging these thoughts, you can begin to reframe your mindset and break the cycle of anxiety. You might also want to write down your thoughts and feelings in a journal, which can help you see patterns and identify triggers.

5. Talk to Someone: Don’t Keep It to Yourself

Sometimes, the best way to cope with anxiety is to talk it out. A study published in JAMA Psychiatry revealed that individuals who regularly talk to supportive friends or family members report 26% fewer anxiety symptoms. Whether you turn to a trusted friend, family member, or a mental health professional, sharing your thoughts can help you feel heard and understood.

If your anxiety feels overwhelming or persistent, it might be helpful to reach out to a professional who can guide you through personalized coping strategies. For example, therapeutic approaches combined with evidence-based medication can improve anxiety symptoms in 75% of cases, according to the Anxiety and Depression Association of America.

Remember, asking for help is a sign of strength, not weakness.

Conclusion

Coping with anxiety doesn’t have to be complicated or overwhelming. With simple strategies like breathing exercises, mindfulness, physical activity, and cognitive techniques, you can take practical steps toward feeling more in control. Managing anxiety is a journey, and it’s okay to take it one step at a time. If you find that anxiety is interfering with your daily life, don’t hesitate to seek professional support.

At White Pine Mental Health & Wellness, Kathryn Werner, PA-C and Stacey Whitaker, PA-C offer compassionate care and evidence-based treatment to help you manage anxiety and take back control of your life. Whether through therapy, medication management, or personalized strategies, we’re here to support you. Our telepsychiatry services are available in Alabama, Idaho, and Florida, making it easy to access care from the comfort of your home. Schedule an appointment today to begin your path toward feeling better. Let us help you find relief and regain peace of mind.