Don't think about what to write — let it happen. Write anything that comes to mind. No one else needs to read it. So don't aim for perfect grammar or spelling. Let your thoughts flow on paper, or on the computer screen. Once you're done, you can toss out what you wrote or save it to think about later.

Listening to or playing music is a good stress reliever. It can provide a mental distraction, lessen muscle tension and lower stress hormones.

Turn up the volume and let your mind be absorbed by the music. If music isn't one of your interests, turn your attention to another hobby you enjoy.

For example, try gardening, sewing, reading or sketching. Or try anything that makes you focus on what you're doing rather than what you think you should be doing.

If new stressors are making it hard for you to cope or if self-care measures aren't relieving your stress, you may want to think about therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped. You also may think about therapy if you worry a great deal, or if you have trouble carrying out daily routines or meeting duties at work, home or school.

Professional counselors or therapists can help you find the sources of your stress and learn new coping tools. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Request Appointment. Healthy Lifestyle Stress management. Sections Basics Stress basics Stress relief Relaxation techniques In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Stress relievers: Tips to tame stress Stress getting to you?

Try some of these tips for stress relief. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references How stress affects your health.

American Psychological Association. Accessed Jan. Relaxation techniques: What you need to know. National Center for Complementary and Integrative Health.

Meditation and mindfulness: What you need to know. Yoga: What you need to know. Stress and your health. Learn more about aromatherapy here. Sometimes, the best way to stop anxious thoughts is to leave a situation and get moving. Focusing on your body and not your mind may help relieve your anxiety.

Low impact exercises like walking , yoga , and tai-chi can often help people to reduce stress and manage anxiety symptoms. Getting some quick exercise can help boost your mood and calm your mind. Learn more about the benefits of exercise for your mental health here.

Grounding techniques such as journaling and the rule can often help to calm immediate feelings of anxiety. The rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch.

Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment. You can identify triggers on your own or with a therapist.

Sometimes they can be obvious, and other times, less so. Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks. Learn more about the different triggers for anxiety here. Different psychotherapies can help you better understand your anxious feelings and develop coping strategies.

For example, cognitive behavioral therapy CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. Research shows that CBT can be an effective method of treating anxiety disorders. Learn more about CBT for anxiety here. Discuss your concerns with your doctor.

The most common anxiety medications are:. Learn more about anxiety medications here. While this takes some practice to do successfully, mindful meditation, when done regularly, may eventually help train your brain to manage anxious thoughts when they arise. If sitting still and concentrating is difficult, try starting with yoga or walking meditation.

Many free guided meditation apps can help you get started. Learn more about the different types of meditation here. It can be helpful to create a habit of writing down your thoughts and emotions in a journal daily. The process of writing down thoughts itself can be calming for some.

Journalling can also have long-term benefits. Studies show that regular emotion-led journalling can help reduce anxiety, depression, and feelings of distress.

Discover six benefits of journaling. Although everyone is different, and some people experience social anxiety , spending time with friends and family regularly may help you manage your anxiety.

Socialization can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness. Research has shown that social connectedness can help you become more resilient to stress in the long run.

Discover our 12 tips for socializing here. Exercising regularly , getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

Studies show that exercise, in particular, can have a positive impact on managing anxiety. Discover 10 natural lifestyle remedies for anxiety.

Changing your diet or taking supplements is a long-term strategy. Research shows certain supplements and foods can play a positive role as part of broader anxiety treatment. Discover more about foods that may help reduce anxiety here.

When anxious, people feel a general unease or worry over an actual or perceived danger. The extent of these feelings can range from mild to severe. This unease can cause additional physical symptoms. Again, it helps to have some familiarity with your personal signs of anxiety, how it feels in your body.

Allow the feeling to come over you. Take a moment to pause and accept the experience of anxiety rather than try to escape it. Investigate the building wave of anxiety. Curiosity is key here.

Get curious about the anxiety symptoms you're most aware of. Feel the tension in your jaw? Which side of your face is it on? Are your thoughts racing? What are you thinking about? Note the sensations. Don't try to figure out your anxiety, make a judgement, or solve it.

This can help you to stay present. Mindfulness is about being aware of and accepting the present. It's a mindset you can carry with you anywhere. You can be mindful without meditating. Meditation is a specific practice that you set aside time for in your day. You might begin a meditation session by finding a quiet spot to sit or lie down comfortably.

Your goal during meditation is to concentrate on something, such as a thought, object, or bodily sensation. In doing so, meditation increases your ability to center yourself in the present—to be mindful.

Try our Coping with Uncertainty Meditation. This nine-minute audio session will help you become more aware of tension throughout your body. Many different types of breathing exercises can be useful for taming anxiety.

Breath control can stimulate a biological response. One example of a quick and easy breathing exercise is to simply inhale as you count to four. Then, exhale as you count to eight. Repeat this pattern for a few minutes. You should notice your mind grow calmer and your physical tension ease.

A study found that cyclic sighing can be especially helpful in reducing anxiety and improving mood. To perform a cyclic sigh:. Sometimes, taking the time to challenge anxious thoughts can help you gain perspective on a situation, reducing your worries and fears.

Notice when a negative thought or unhelpful thought crosses your mind. Look for evidence that supports your thought. Has your boss threatened to fire you in the past for similar issues? Have any of your coworkers been fired for similar things?

Look for evidence that your fears are misplaced. Perhaps your boss has recently complimented your work ethic or emphasized that the project can be delayed.

Replace that negative thought with a more positive or neutral one. She will understand the reason for the delay and values me as an employee. Take a proactive approach. If you believe your fears are backed by evidence for example, your boss has warned you that this deadline is important , look for a proactive solution.

For example, you could have a conversation with your boss about extending the deadline or getting some extra support from coworkers.

This is more productive than simply obsessing over the issue on your own. For each negative or anxious thought you experience, make notes on paper or on your phone to help you work through the reframing process.

However, isolating yourself can actually make your anxiety worse. Reaching out to someone you love or trust can calm your nerves. A good listener will give you space to verbalize your fears without judging you. They may also be able to offer feedback that gives you a more realistic perspective on a situation, or help you brainstorm solutions.

Build a reliable support system. If your current social support is lacking, you can always forge new connections. Limit your interactions with people who add to your anxiety. Even loved ones with good intentions can contribute to your anxiety. You may have a pessimistic friend who rarely looks on the bright side, for example, or an argumentative coworker who feeds rather than eases your anxiety.

Spend less time with these types of people, especially when you're already feeling overwhelmed. Practice setting boundaries if necessary. Certain choices you make in your daily life can contribute to your stress levels and make it harder to regulate your emotions.

The following tips may not serve as in-the-moment solutions to anxiety, but in the long run they can make it easier to keep a clear head and cope with anxious feelings:.

Improve how well you sleep. Not getting enough quality sleep at night can add to your anxiety during the day. Avoid substances that increase anxiety.

Perhaps you rely on plenty of caffeine to stay energized throughout the day. Or maybe you turn to nicotine or alcohol to ease your nerves. Although they may seem helpful in the moment, these substances can disrupt your sleep and increase stress and anxiety in the long run.

Practice relaxation techniques. Experiment with different relaxation techniques , such as yoga, tai chi, progressive muscle relaxation, and visualization exercises.

Once you find a technique that works for you, add it to your daily routine to manage your stress and anxiety levels. The self-help coping strategies detailed above can be beneficial for most people. However, if you still find yourself struggling with intense anxiety that interferes with your work, relationships, and overall well-being, it may be time to seek professional help.

Your primary care physician can help determine if your anxiety symptoms are linked to factors such as an underlying medical condition, prescription drugs, or over-the-counter medications. A mental health professional, such as a therapist or psychiatrist, can diagnose an anxiety disorder and recommend a treatment plan.

Drugs such as benzodiazepines and SSRI antidepressants can help with anxiety. In-person or online therapy sessions may involve cognitive behavioral therapy CBT for anxiety, exposure therapy, or another therapeutic approach.

Remember: You are not your anxiety. Through a combination of self-help practices and professional intervention, you can learn to ease anxiety and escape your fears and worries. BetterHelp makes starting therapy easy.

Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page.

Most of all it takes being willing to face situations that prompt anxiety. Start with one small step. As you use these five steps, it can help to get some guidance and support from a parent , school counselor , or a therapist.

And if your anxiety feels extreme or hard to cope with, or if you're feeling anxious about a problem you need help with, tell a parent or another adult you trust. With the right care and support, you can feel less anxious and more confident. KidsHealth For Teens 5 Ways to Cope With Anxiety. en español: 5 formas de afrontar la ansiedad.

Medically reviewed by: D'Arcy Lyness, PhD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.

Some people have a fixed mindset. I'm too anxious to speak in class. They think they are the way they are, period. But brain science has shown that you can teach your brain new ways to respond. People with a growth mindset know this. They know they can get better at just about everything — with effort and practice.

That includes reducing anxiety. Notice how anxiety affects your body. Sweaty palms? Shaky hands? A faster heartbeat?

As you use these five steps, it can help to get some guidance and support from a parent , school counselor , or a therapist. And if your anxiety feels extreme or hard to cope with, or if you're feeling anxious about a problem you need help with, tell a parent or another adult you trust.

With the right care and support, you can feel less anxious and more confident. KidsHealth For Teens 5 Ways to Cope With Anxiety. en español: 5 formas de afrontar la ansiedad.

Medically reviewed by: D'Arcy Lyness, PhD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Some people have a fixed mindset.

I'm too anxious to speak in class. They think they are the way they are, period. But brain science has shown that you can teach your brain new ways to respond. People with a growth mindset know this. They know they can get better at just about everything — with effort and practice.

That includes reducing anxiety. Notice how anxiety affects your body. Sweaty palms? Shaky hands? A faster heartbeat?

Tight muscles? They can be uncomfortable but they aren't harmful.