Anxiety can feel overwhelming, but having practical tools can help you regain balance and feel more in control. From quick calming strategies to lifestyle changes and holistic methods, the following coping skills for anxiety can reduce symptoms and support long-term resilience.
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What are effective coping skills for anxiety?
The most effective skills are often a mix: immediate calming tools (like breathing and grounding), lifestyle changes (like exercise and sleep hygiene), holistic approaches (like yoga and nature), and social or cognitive strategies (like reframing and support systems) [1,2].
Quick coping skills for when anxiety strikes
Sometimes anxiety hits suddenly, and you need tools that work right away.
Deep breathing and relaxation techniques
Deep breathing slows your heart rate and signals your body to relax. Try deep belly breathing or box breathing, which is when you:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat
You can also use progressive muscle relaxation by tensing and releasing individual muscle groups one at a time.
Grounding techniques
When anxious thoughts spiral, grounding will help you reconnect with the present moment. One popular method to ground yourself is the 5-4-3-2-1 technique, where you identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste [1].
Another popular method, similar to the 5-4-3-2-1 technique, is the 3-3-3 rule for anxiety. This involves identifying three things you see, three things you can hear, and moving three parts of your body. It’s a simple technique that you can easily practice in the moment when your anxiety is triggered.
Related: Staying Grounded: The 3-3-3 Rule for Anxiety
Mindfulness, meditation & visualization
Mindfulness encourages noticing thoughts without judgment. Short guided meditations or visualizations can redirect your focus and reduce rumination.
Related: Mindfulness and Gratitude: The Benefits of Holistic Therapies for Mental Health
Daily lifestyle habits to reduce anxiety
In addition to strategies that you can use in the moment, consistent healthy habits can build resilience and lower your overall anxiety levels.
Get regular physical exercise
Exercise reduces stress hormones and releases endorphins. Even low-impact exercises like walking, yoga, or swimming can improve your sleep quality, boost mood, and help regulate anxiety over time [2].
Related: The Mind-Body Connection: How Caring for Your Mind Impacts Your Physical Health
Prioritize sleep hygiene
Lack of sleep can worsen anxiety. Practicing good sleep hygiene, like aiming for a consistent bedtime, limiting caffeine late in the day, keeping your bedroom cool and dark, and reducing screen time an hour before bed, can make a big difference [2].
Balance your nutrition and reduce stimulants
Caffeine, alcohol, and sugar may intensify anxiety. Limiting the amount of these substances, along with eating healthy, can contribute to less overall anxiety.
Related: How Nutrition Impacts Your Mental Health
Establish a routine
Anxiety thrives on unpredictability. Creating a steady daily routine for meals, exercise, and relaxation provides healthy structure and a sense of control [3].
Reduce screen time
Reducing screen time can help lower anxiety by limiting constant exposure to stressful news, social media comparisons, and digital overstimulation. It also encourages more real-world interactions and mindful activities, which promote calm and emotional balance.
Holistic and integrative approaches
Holistic practices go beyond the mind to support your body and spirit, and cultivate a more relaxed environment.
Spend time in nature
Spending time outdoors helps your body and mind relax, which can reduce anxious feelings. Gardening, hiking, or even sitting outside can help you ease tension while taking time to ground yourself and get some added perspective [4].
Practice yoga and other mind-body exercises
Yoga is a great tool for managing anxiety because it combines movement, controlled breathing, and mindfulness. It has been shown to improve relaxation and emotional balance [4].
Explore creative and sensory outlets
Art, journaling, music, and even aromatherapy can serve as healthy emotional outlets. These practices stimulate different parts of the brain and give anxiety a constructive outlet [3].
How do holistic approaches help with anxiety?
Holistic approaches reduce stress responses in both the body and mind. They address sleep, nutrition, and emotional well-being and bring attention to your environment. Incorporating holistic methods in your daily life can help you create balance that supports long-term anxiety relief [4].
Cognitive and social coping skills
Anxiety often feels isolating, but connecting with others and reframing your thoughts are powerful ways to cope.
Change the way you think
If you find yourself getting caught in negative thought patterns, try out some cognitive reframing by asking yourself something like: Is this thought fact or fear? Taking a step back from the negative thoughts helps you view challenges from a more balanced perspective.
Set boundaries and practice self-compassion
Setting boundaries is an important skill to learn in life. Healthy boundaries make it okay to say no, make it possible to manage commitments, and help you avoid overextending yourself. Pairing this with self-compassion by treating yourself with the same kindness you’d give a friend is a constructive way to avoid triggering situations and negative thought patterns that can lead to anxiety.
Connect with your loved ones for social support
Talking to someone you trust can make anxiety feel less overwhelming. Whether it’s a friend, family member, or support group, connection reduces isolation and provides perspective [1]. Consider reaching out to people that you are close to and fill them in on your struggle with anxiety. More often than not, people will show up to support you and offer help when you need it.
Looking for support to manage your anxiety? Clear Behavioral Health offers evidence-based therapy and holistic programs designed to help you thrive. Reach out today to learn more about
Anxiety treatment in your area
From coping with anxiety to thriving
Managing anxiety doesn’t require mastering all of these strategies at once. Try starting with one or two that feel right for you and move on from there. This could look like practicing some breathing exercises, going for a short walk, or reaching out to loved ones when you feel anxious. With consistency, these skills can reduce anxiety and support a calmer, more balanced life.
If incorporating these coping strategies into your everyday life doesn’t seem to help ease anxiety, it might be a sign that it’s time to seek out mental health treatment. At Clear Behavioral Health, we offer specialized anxiety treatment programs in the Los Angeles area and online throughout California.
You will learn some of these skills, as well as receive individual and group therapy, counseling, and case management. We utilize evidence-based treatments as well as holistic methods to provide a well-rounded approach to anxiety management.
If you or a loved one is struggling with anxiety, contact us today to learn more about our programs, including residential mental health treatment for severe anxiety, outpatient anxiety programs for teens and adults, as well as online treatment options through virtual IOP. Together, we can help you go from battling with anxiety to coping and thriving.
References
- 5-4-3-2-1 coping technique for anxiety. (n.d.). https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety
- CNP, S. K. A. (2024, October 4). 11 tips for coping with an anxiety disorder. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder
- Villines, Z. (2025, July 16). How to treat anxiety naturally. https://www.medicalnewstoday.com/articles/322396
- Dignity Health | 7 Options for anxiety treatment without Medication. (n.d.). Dignity Health. https://www.dignityhealth.org/articles/anxiety-treatment-without-medication-7-holistic-ways-to-cope