We all experience anxiety from time to time. It’s what makes our hearts race in anticipation or fear when we’re confronted with a challenge or possible danger. The symptoms of anxiety vary depending on the cause but usually include chest pain, shortness of breath, nausea/vomiting, dizziness/light. For some people, anxiety can become chronic and interfere with daily activities.

Anxiety is a sneaky, tricky thing that will have you feeling like there’s no hope for tomorrow or that everything is about to go wrong. The good news is there are steps you can take today for coping with this condition. Some may work for you, and others might not; either way, they’re worth trying out! Here are ten tips for dealing with anxiety.

10 Tips on how to overcome anxiety

Management of anxiety

Breathing exercises

Breathing exercises are a great way to relieve anxiety and stress in your daily life! These techniques are simple to learn but have been shown to be successful in calming down anxious minds and bodies.
Try these:

  • Find a comfortable place to sit or lie down.
  • Close your eyes and take deep breaths in through your nose for four seconds, then out through your mouth for eight seconds.
  • Repeat this cycle at least five times.
  • Continue the exercise until you feel less anxious or have calmed yourself down enough to function normally.
  • Sit up, open your eyes, and stretch before getting back on with the rest of your day!
  •  If you’re feeling particularly stressed about something specific, try imagining a happy scene from one of your favorite movies while taking deep breaths – it’ll help distract you from whatever is causing anxiety and calm you down even more quickly than usual!

Identify what triggers your anxiety

When the stresses of everyday life start to get too much, it can be hard to know what’s causing your anxiety. You may feel like you’re just stressed out and overwhelmed – but in reality, there might be a specific trigger that is setting off these feelings.

There are many sources of anxiety, but most people can identify their own triggers with some self-awareness. By identifying your triggers and what makes you anxious, you can work towards reducing the severity of those attacks.

Here are common things to look for as possible triggers:

  • Social events
  • Taking tests or exams
  • Public speaking
  •  Drinking too much caffeine
  •  Stressful life events like becoming a parent
  • Lack of sleep
  • Certain foods
  • Seasonal changes
  • Unhealthy relationships
  • Financial setbacks
  • Spending too much time on social media

Once you identify your personal triggers, you will be able to make a plan to avoid them.

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One way to help control your anxiety is by journaling and writing down what you’re feeling, when it happened, and how it made you feel.
Keeping an anxiety journal can be beneficial for people who are dealing with stress or anxiety by allowing them to release their feelings in private. Once you write down your worries, they become less troubling and easier to deal with later on.
You can also use your journal to keep track of triggers and coping techniques that have helped you overcome anxiety in the past.
Check out these anxiety journaling prompts to help you get started with your journal.

Your journal is a great place to write your anxiety plan. For example, what will you do if the feeling of anxiety arises, where will you go, who can help support you during this time.

Related Post: How to Start Journaling – Benefits, Ideas, and More

Get organized

I’m sure you’ve heard of the saying, “a cluttered home is a sign of a cluttered mind.”
When you have a cluttered space, it’s harder to focus on what you are doing, and that only adds more stress.
It’s a well-known fact that decluttering your home can be cathartic. Decluttering also helps with the production of serotonin in the brain, which will help lower levels of anxiety. There are many different ways to declutter your home, from sorting through old papers or taking out the trash. If you’re feeling anxious, take some time to go through your belongings and get rid of what you don’t need! It will help you feel refreshed, and it will also make your home more organized.

Here are three tips for how to declutter effectively:

  • Set aside 15 minutes each day for cleaning out clutter
  • Clean up one space at a time, so the task doesn’t seem overwhelming
  • Use bins or boxes to organize items before throwing them away.

Take care of your physical health

Physical health and mental health are intrinsically linked. You can’t have one without the other. In order to take care of our mental health, we need to take care of our bodies as well. It’s important for us not only mentally but also physically, because if we don’t have a healthy body, how will we ever be able to fight back against those negative thoughts and emotions.

It is recommended that people who struggle with anxiety get more sleep, eat a well-balanced diet, drink enough water, and exercise regularly.

Related Article: 15 Important Health Tips For Women

Try mindfulness

Mindfulness is a technique that has been used for centuries by many different cultures, including Hinduism and Buddhism. In this day in age, it is becoming more common in our society as a way for people to cope with their anxiety and stress levels. There are many benefits of incorporating mindfulness into your daily routine, such as reduced stress levels, better focus on tasks at hand, increased attention span/decreased impulsivity, improved concentration abilities, and much more!

Here are some ways to incorporate mindfulness into your life to help reduce feelings of anxiety or any other stressful emotion you might be experiencing.

  • Start by paying attention to your breathing – notice how it feels as you inhale and exhale.
  • Next, pay attention to your body. Focus on what you’re feeling from head to toe. This will help you focus on what you’re feeling in that part of your body instead of thinking about what is worrying you.
  • When thoughts enter your mind, acknowledge them but don’t dwell on them.
  • The final strategy is making an “inner safe space” by picturing yourself in a place where nothing bad can happen – whether it’s walking through a beautiful forest filled with tall trees and flowers, sitting next to the ocean waves crashing against rocks, or being high up on top of mountains overlooking everything below you-and then just sit there for a while until all the tension leaves your body and mind.

It may seem difficult at first, but with practice, mindfulness becomes easier and can become a useful tool in calming down when anxiety strikes.

Use positive affirmations or mantras

Another technique of coping with anxiety involves repeating a mantra aloud (or silently) whenever thoughts come into your head about something else; this helps keep those thoughts at bay so they don’t overwhelm you.
Repeat the positive affirmations to yourself when anxiety starts creeping up on you.

  • It’s okay to feel anxious
  • I am strong enough to get through this
  • Anxiety is just a feeling, it doesn’t have any power over me
  • Everything will be okay – no matter what happens
  •  I can do anything that I put my mind to
  • This too shall pass
  • Every day is worth living, even if it’s not my favorite day ever
  • Today has been hard, but tomorrow can be better
  • Everything will work out for the best
  • Today I’m going to be kind to myself and others
  • Every day brings something new that I can learn from or enjoy.

Here are 50 more affirmations to help you cope with anxiety.

Take some time each day to do what makes you feel good

There are many things we can do on a day-to-day basis to make ourselves feel better. One of these things is doing something that makes us happy – even if it’s only for a little bit! Whether it’s curling up with a favorite book, spending time with your friends, baking a cake, listening to music, or binge-watching your favorite tv show – do what makes YOU happy!

By indulging in activities that make us happy, we can start feeling better about life more often. It may seem simple, but this one thing has helped many.

Try coloring

Coloring has been shown to be a great way for adults to relieve anxiety. Coloring allows us to take our minds off of what’s bothering us and focus on something else. The creativity in choosing colors, patterns, and shading calms people down because they focus on one thing instead of their worries.
People with anxiety often find that coloring in specific patterns or shapes helps them focus their thoughts and get into the right mindset. These are some popular patterns used by colorists who suffer from anxiety: mandalas, spirals, concentric circles, grids, mosaics, dot-to-dots.

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Reach out for help

Experiencing anxiety can be tough. It often feels like you are the only one who has it and that no one understands what you are going through. You might feel embarrassed or ashamed of your feelings, but this is not necessary because there are people who can help you get better.

Talk to someone who cares about you and looks out for your well-being, such as a friend or family member.
You might also find relief through therapy sessions where you’re able to work on things without having the pressure of “doing” anything. With the help of a therapist or mental health professional, you can find the best coping strategies for managing your anxiety.

Final thoughts

Anxiety is a problem that affects many people all over the world. It can be hard to cope with, but it’s not impossible. If you want to cope with anxiety in healthy ways that help your body as well as your mind, try these tips for anxiety relief.
I hope this article has given you some insight into how best to overcome these feelings and reclaim your sense of balance once more. Don’t let anxiety hold you back any longer.

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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