Anxiety affects a lot of people, and for many, it’s getting worse. The American Psychiatric Association’s annual mental health poll in 2024 found that 43% of adults said they felt more anxious than they did the previous year, up from 37% in 2023 and 32% in 2022. Intense, persistent anxiety can start to affect your daily routine, relationships and overall well-being. 

The good news is that mental health professionals have developed proven strategies to help manage anxiety and reduce its impact. If you’re looking for ways to keep calm and feel more in control, following tips from mental health professionals may help. It’s also important to know that sometimes, at-home coping strategies aren’t sufficient to keep your symptoms in check. That’s OK. If you feel you might benefit from extra support, a professional mental health treatment program can provide the guidance and care you need.

How to cope with anxiety: 5 strategies from the pros

• Practice deep breathing — When you’re anxious, your breathing may become shallow and fast. This can make your body feel even more stressed. Deep breathing is meant to calm your nervous system and bring your body back to a relaxed state. There are several different deep breathing techniques you can practice. One effective technique is called box breathing. To do box breathing, breathe in slowly through your nose for four seconds. Hold your breath for four seconds. Exhale slowly through your mouth for four seconds. Repeat until you feel calmer. This technique can help you control your breathing rate to prevent hyperventilation. It can also help you focus on your breathing rather than the cause of your anxiety.
• Challenge negative thoughts — Anxiety can fill your mind with worst-case scenarios and negative thinking. Though these negative thoughts can feel true, it’s important to challenge them. Challenging negative thoughts as they arise can help you see situations more clearly and reduce unnecessary worry. For example, you might think, “I’m going to mess up at work tomorrow” while lying in bed. When this thought comes up, respond critically. Ask yourself: “Is this thought based on facts or fear? What evidence do I have that this will actually happen? What would I tell a friend who had this thought?” When you challenge a negative thought, you might realize that it doesn’t actually reflect reality.
• Move your body — Exercise can be a great way to reduce anxiety. Moving your body can help lower stress and increase natural feel-good chemicals like endorphins. Exercise doesn’t always have to involve a trip to the gym or a multihour workout routine. You can start moving with a 10-minute walk around your neighborhood or by doing a few stretches in your living room. Even small amounts of exercise can make a big difference in how you feel.
• Ground yourself — When anxiety starts to take over, grounding techniques can help bring you back to the present moment. Knowing how to ground yourself can be especially important when worrying about the future or when you’re verging on a panic attack. One way you can ground yourself is by looking around and naming five things you can see. Then find four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This simple exercise is called the 5-4-3-2-1 grounding technique. It can help your brain focus on the present, making anxious thoughts feel less powerful.
• Get enough sleep — Lack of sleep can make anxiety worse. When you’re tired, your brain will likely have a harder time handling stress. As a result, you may have more difficulty facing small obstacles or conflicts. There are a lot of techniques you can use to improve your sleep. Consistency can be especially helpful. You might try using alarms and phone reminders to stick to a consistent bedtime and wake-up time. Avoiding screens for at least 30 minutes before bed and creating a relaxing bedtime routine can help as well. When you prioritize sleep, you can help yourself feel more balanced and less anxious.

Discover more self-care strategies and get professional anxiety treatment at Lightfully

Lightfully offers tailored mental health treatment to meet your specific needs. We can help you find more great self-care strategies and provide the additional support you need to address your anxiety symptoms. The framework of our Precision Care Model consists of evidence-based modalities for whole-person-centered care provided by deeply compassionate experts.

Change is possible. When you’re ready to get treatment for your anxiety, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.