[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2021\/01\/cope-with-anxiety\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2021\/01\/cope-with-anxiety\/","headline":"Proven Ways to Cope With Anxiety","name":"Proven Ways to Cope With Anxiety","description":"Now more than ever, it's important to know how to deal with anxiety. When you're feeling overwhelmed, try these nine proven coping strategies.","datePublished":"2021-01-18","dateModified":"2025-04-30","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/behavioral-health-regions","name":"UPMC Western Behavioral Health","url":"https:\/\/www.upmc.com\/services\/behavioral-health-regions","sameAs":"https:\/\/share-dev.upmc.com\/behavioral-health\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/01\/GettyImages-954596030-e1746033211765.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/01\/GettyImages-954596030-e1746033211765.jpg","height":866,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2021\/01\/cope-with-anxiety\/","about":["Health Topics A-Z","Mental Health"],"wordCount":1097,"articleBody":"Anxiety happens to the best of us. Feeling anxious or overwhelmed is a normal and healthy response to stressful situations, such as dealing with the uncertainty of an acute medical crisis. But that doesn’t make it pleasant.Fortunately, you can learn how to cope with anxiety. Try these 11 strategies to prevent anxiety from taking hold.1. Get Enough SleepThe relationship between sleep and anxiety goes two ways: Anxiety can cause sleeping problems, according to the Anxiety and Depression Association of America (ADAA). On the other hand, not getting enough sleep can worsen anxiety.There are numerous benefits to a good night\u2019s rest. Read more about the importance of sleep.Most adults need seven to nine hours of sleep each night. To increase the amount of sleep you get, the National Sleep Foundation recommends maintaining a regular schedule that includes going to bed at the same time each night and waking up at the same time each morning.2. Practice Mindfulness MeditationIncorporating meditation into your life can help you cope with anxiety, according to the National Center for Complementary and Integrative Health.Research shows mindfulness meditation programs, such as UPMC’s Mindfulness-Based Stress Reduction (MBSR) course, are effective in reducing anxiety and depression. They can also improve the amount of sleep you get by reducing insomnia.If you are new to meditation, consider our beginner\u2019s guide to meditation.3. Exercise RegularlyExercise promotes the release of endorphins. These brain chemicals reduce the body’s reaction to pain and stress. They also produce a feeling of euphoria, or happiness, that’s comparable to morphine. Just five minutes of aerobic exercise can kick-start these anti-anxiety effects, according to the ADAA.According to the Physical Activity Guidelines for Americans, adults should get:150 to 300 minutes of moderate-intensity aerobic physical activity, such as brisk walking, each week.Or 75 to 150 minutes of vigorous-intensity aerobic activity, such as jogging, biking, or swimming, each week.Or\u00a0an equivalent combination of moderate-intensity and vigorous-intensity aerobic activity.Aerobic activity should be spread out over the week.4. Spend Time in NatureTry taking a walk in the forest or even a tree-lined park to deal with anxiety.Research shows that forest bathing \u2014 long, slow walks in nature for health purposes \u2014 can lower blood pressure and relieve anxiety. A review of clinical trials published in the International Journal of Biometeorology found that salivary cortisol levels \u2014 which are biomarkers for stress \u2014 were significantly lower in groups who participated in forest bathing versus the control group.5. Take up Yoga or Tai ChiYoga does more than increase your flexibility. It incorporates exercise, deep breathing, and meditation. Yoga is an all-in-one anti-anxiety activity, as shown in a review of body-centered interventions published in Frontiers in Psychology.Tai chi, a mix of meditation and martial arts, works much the same way.6. Dance TherapyThe Frontiers in Psychology review also found that dance therapy, also known as movement therapy, reduces anxiety. It engages the body’s nervous system, which regulates how the body reacts to stress.In addition, dance\/movement therapy increases production of serotonin, a chemical produced by the cells that’s responsible for mood.7. Breathe Through ItWhen you feel the signs of anxiety or a panic attack \u2014 sweating, trembling, dizziness, rapid heartbeat, and nausea \u2014 start to come on,\u00a0Psychology Today\u00a0recommends taking deep, slow breaths to help your body and mind calm down.\u00a0Avoid quick, shallow breaths, as they can induce or worsen anxiety.One breathing technique shown to reduce anxiety is diaphragmatic breathing. This method fills your lungs to their full capacity, allowing for less demand for oxygen and the energy required to breathe normally.You can practice diaphragmatic breathing with the following steps:Lie on your back on a flat surface with your knees bent and head supported.Place one hand on your upper chest and one just below your rib cage.Breathe in slowly through your nose so that your stomach rises. The hand on your chest should not move. Then, tighten the stomach muscles and exhale through pursed lips.Repeat several times.8. Limit Caffeine and AlcoholToo much caffeine restricts blood vessels, which can increase blood pressure and contribute to anxiety.Coping with anxiety also doesn’t mean masking it with alcohol. Alcohol can interfere with the neurotransmitters that manage anxiety and prevent you from getting a good night’s sleep. Drinking to cope creates a sort of feedback loop, which makes the anxiety worse and can lead to alcohol dependence, reports Vice.9. Check Your MedicineCertain medicines, such as corticosteroids, asthma drugs, and others, can cause anxiety. Ask your doctor if any medicines you take may be a contributing factor.10. Eat Healthy FoodsKeeping the body nourished is essential for all functions of life. New research shows that a healthy diet may affect more than just weight and energy levels. For more information, read on about how diet can impact your mental health.11. Keep a JournalKeeping a journal can be a great way to keep track of your progress with anxiety and how your body responds to such situations. Tracing the triggers of anxiety can help you develop the skills to properly respond when put in anxious conditions.When to Talk With a Mental Health ProfessionalChronic anxiety can also point to an underlying mental health issue. When your anxiety causes extreme distress or interrupts your ability to function on a daily basis, or when panic attacks are frequent and debilitating, it’s important to reach out to a mental health professional. They can provide a treatment plan, which may include specialized anti-anxiety medicine, psychotherapy, or both. Editor's Note: This article was originally published on January 18, 2021, and was last reviewed on April 30, 2025.SourcesAnxiety and Depression Association of America  (ADAA). Understand the Facts: Sleep Disorders. LinkADAA. Exercise for Stress and Anxiety. LinkAmerican Psychological Association (APA), Anxiety. LinkDanny Penman, PhD. Can You Reduce Anxiety and Stress by the Way You Breathe? Psychology Today. Link Depression and Anxiety Disorders: Benefits of Exercise, Yoga and Meditation. American Family Physician. LinkLexi Krupp. Drinking to Calm Your Nerves Might Just Make Your Anxiety Worse. Vice. LinkMarsha S. Tarsha. Body-Centered Interventions for Psychopathological Conditions: A Review. Frontiers in Psychology. LinkMichelle Antonelli. Effects of Forest Bathing (Shinrin-Yoku) on Levels of Cortisol as a Stress Biomarker: A Systematic Review and Meta-Analysis. International Journal of Biometeorology. LinkNational Center for Complementary and Integrative Health. Meditation: In Depth. National Institutes of Health. LinkNational Sleep Foundation. How Much Sleep Do We Really Need? LinkPhysical Activity Guidelines for Americans. 2nd Edition. Office of Disease Prevention and Health Promotion. U.S. Department of Health and Human Services. 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