Tips for Living With Anxiety

Written by Rachel Reiff Ellis
Medically Reviewed by Zilpah Sheikh, MD on February 23, 2025
6 min read

Repeated and sudden episodes of fear and nervousness, intense worry about normal things, and panic attacks — if you experience these symptoms daily, you could have an anxiety disorder.

It’s common to face anxiety and extreme worry, but there are many different options for treatment.

Here are some tips on how to control anxiety:

Move your body. Exercise is an important part of physical and mental health. It can ease your feelings of anxiety and boost your sense of well-being. Shoot for three to five 30-minute workout sessions a week. Be sure to choose exercises you enjoy so you look forward to them.

Pay attention to sleep. Both quality and quantity are important for good sleep. Experrts suggest an average of eight hours a night. If anxiety is making it hard for you to fall asleep, create a routine.

  • Leave screens behind before you go to bed.
  • Stick to a regular schedule.
  • Be sure your bed is comfy.
  • Keep your bedroom’s temp on the cool side.

Ease up on caffeine and alcohol. Both caffeine (which is an “upper”) and alcohol (which is a “downer”) can trigger or worsen anxiety. Cut back on them, or avoid them altogether if you can. Remember, coffee and soda aren’t the only things with caffeine. It’s also an ingredient in:

  • Diet pills
  • Some headache medicines
  • Chocolate
  • Tea
  • Energy drinks

Schedule your worry time. It may sound odd to plan to worry, but doctors actually suggest that you pick a time to think about your fears on purpose. Take 30 minutes to identify what’s bothering you and what you can do about it. Have your “worry session” begin and end at the same time every day. Don’t dwell on “what-ifs.” Focus on what actually makes you anxious.

Breathe deeply. It sends a message to your brain that you’re OK. That helps your mind and body relax. To get the most benefit, lie down on a flat surface and put one hand on your belly and the other on your chest. Take a slow breath in. Make sure it fills your belly enough that you can feel it rise slightly. Hold it for a second, then slowly let it out.

Be the boss of your thoughts. Try to turn any negative thoughts into positive ones. The more you do this in your mind, the easier it’ll be to deal with negative thoughts when they happen. They might be about people or situations, and they may even be automatic. Most of the time, those negative thoughts are wrong. 

Try using pen and paper for this exercise:

  1. Think of all the negative thoughts you have in a specific situation.
  2. Write them down.
  3. Write down positive thoughts that challenge your negative ones.

Here’s an example:

Negative thought: “This situation makes me so anxious, I won’t be able to deal with it.”
Challenge: “I’ve felt anxious before, but I always get through it. I’ll do my best to focus on the positive parts of the experience.”

Tame tense muscles. Relax them with this simple exercise: Choose a muscle group, tighten it for a few seconds, then let go. Focus on one section at a time and work through your whole body. This is sometimes called progressive muscle relaxation.

Help out in your community. Spend time doing good things for others. It can help you get out of your head. Not only will it feel good to give back but you’ll also make connections that can be a support system for you, too.

Look for triggers. Think of times and places where you notice yourself feeling most anxious. Write them down, if you need to. Look for patterns and find ways to either avoid or face your feelings of panic and worry. If you know the causes of your anxiety, it can help you see things more clearly. Next time, you'll be prepared when you encounter a trigger.

Certain social situations can make anyone nervous. But if you have social anxiety disorder (also called social phobia), even everyday interactions can seem tough. You might feel more self-conscious and scared than other people do in social settings, and that can lead to low self-esteem.

But there are some ways to deal with this type of anxiety that can help you live more freely. If you try these and still feel anxious, talk to your doctor or therapist.

Here are some tips on how to deal with anxiety:

Prepare. Planning ahead for social situations may help you feel more confident. You might have the urge to avoid situations because they make you anxious. Instead, try to prepare for what’s to come.

For example, if you’re going on a first date and you’re worried you’ll have nothing in common, try reading up on a few current events to have some topics to discuss. If going to parties or work functions triggers symptoms, do some relaxation or breathing exercises to help you calm down before you go.

Start small. Don’t jump into big social situations. Schedule dinner with friends or family members so you can get used to eating in public. Go out of your way to make eye contact with people on the street or at the grocery store, and say hello. Build up to bigger activities as you get more comfortable.

Take the focus off yourself. Shift your attention to what’s happening around you instead of what’s inside your head. You can do this by really listening to the conversation you’re having. Remind yourself that others probably can’t tell how anxious you are just by looking at you. People appreciate it when you act genuine and interested, so focus on being present and a good listener.

Be patient. It takes time and practice to tackle social anxiety. You don’t have to face your biggest fears right away. Taking on too much too soon can cause more anxiety.

Having anxiety and nerves is very normal. When those fears start to affect your life and interfere with work, family, and school, you might want to consider getting professional help. There are all sorts of treatment options available to help you learn how to deal with anxiety, especially when you can combine them with our other tips.

Psychotherapy. This type of therapy is also known as talk therapy or counseling. It’s when you work with a therapist to talk through your symptoms and get tools for how to deal with anxiety. There are several different types of psychotherapy, including: 

  • Cognitive behavioral therapy
  • Group therapy
  • Family psychotherapy

Cognitive behavioral therapy is considered the best and most effective type of psychotherapy. It usually involves:

  • Recognizing how your thoughts are creating problems and reexamining them
  • Learning how to better understand others’ behaviors and motivations
  • Using skills to manage difficult situations
  • Developing more confidence in your abilities

Medication. Several medicines are available to help with symptoms of anxiety, including antidepressants, anti-anxiety meds, and benzodiazepines. Each has possible side effects, so talk to your doctor about your symptoms, and they can figure out which is best for you.

What are some quick ways to calm anxiety? 

Some quick ways to calm your anxiety include:

  • Deep breathing
  • Doing a quick stretch
  • Listening to music
  • Exercising/walking
  • Doing yoga
  • Splashing cold water on your face

How does exercise help with anxiety? 

Researchers don’t know exactly why it helps, but exercise may help relieve symptoms of anxiety by releasing endorphins, taking your mind off of problems, and helping you gain confidence.