Journaling, grounding techniques, moving more, and meditation are some of the techniques that can help you reduce and manage anxiety symptoms.
Stress is the body’s natural response to a real or perceived threat. Anxiety is a symptom of the stress response and a natural process that every person experiences at one time or another. When the stress response is constantly activated, anxiety may go from an occasional symptom to a chronic condition.
Anxiety disorder is an umbrella term for a group of mental health conditions with slightly different manifestations and triggers but with anxiety as the core symptom. Managing chronic or intense anxiety may require professional support, but developing certain coping skills is also essential.
5 Techniques for Coping with Anxiety in the Moment
These tips may help you relieve anxiety symptoms as they arise and before they become more intense. They may require some practice but can become important tools in managing anxiety.
1. Question Your Thought Patterns
Unhelpful thoughts can distort your assessment of a situation. This could involve negative self-talk and cognitive distortions. Challenge your thoughts and ask yourself what is fact and what is an assumption or emotional reaction.
2. Practice Focused, Deep Breathing
Deep breathing helps manage immediate feelings of anxiety. Try breathing in for 4 counts and out for 4 counts for 5 minutes total. The 4-7-8 technique is another popular method for fast relief.
3. Use Aromatherapy
Scents like lavender, chamomile, and sandalwood may help calm your mind. You can use essential oils, incense, or candles in your workspace or bedroom.
4. Move More and Exercise
Physical activity helps reduce stress hormones like cortisol. Even simple movements like brisk walking, yoga, or jumping jacks can improve mood and manage anxiety.
5. Use Grounding Techniques
Grounding connects you with the present moment. Try the 333 rule: name 3 things you see, 3 sounds you hear, and 3 things you can touch, spending about a minute on each.
6 Strategies for Managing Anxiety Long Term
If anxiety interferes with your life, working with a mental health professional can help identify the root cause and develop a long-term plan. These strategies may also be recommended:
1. Identify and Manage Specific Triggers
Triggers are personal and can include work stress, past trauma, substance withdrawal, or even caffeine. Identifying your triggers is the first step in managing them effectively.
2. Learn About Medications
Some medications can cause or relieve anxiety. Talk to your doctor about your prescriptions. Common anxiety meds include SSRIs, SNRIs, benzodiazepines, and tricyclic antidepressants.
3. Practice Daily Meditation
Mindful meditation can train your brain to respond differently to stress. Try guided meditation, walking meditation, or yoga if sitting still is difficult.
4. Keep a Journal
Journaling daily helps you recognize patterns, manage emotions, and track what coping strategies work. Writing your thoughts can itself be calming and therapeutic.
5. Try to Socialize More
Spending time with supportive people can reduce stress, promote laughter, and help you feel less isolated. Even one daily conversation can improve your mental health.
6. Stay Active
Regular physical activity provides long-term benefits like improved sleep, appetite, and mental clarity. Exercise builds resilience and improves overall mental health.
Final Summary
Anxiety symptoms can make daily life feel overwhelming, but a variety of coping techniques—both short-term and long-term—can help. Techniques like deep breathing, journaling, meditation, grounding exercises, and regular physical activity can reduce anxiety symptoms and promote mental well-being.
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