5 Coping Strategies for Managing Anxiety

Anxiety affects millions of people, but there are effective, evidence-based strategies you can start using today.

1. Diaphragmatic Breathing

Slow, deep belly breathing activates the parasympathetic nervous system. Try breathing in for 4 counts, holding for 4, and exhaling for 6.

2. Cognitive Reframing

Anxiety often involves catastrophic thinking. CBT teaches us to challenge these thoughts: "What's the evidence? What's the most likely outcome?"

3. Grounding Techniques

The 5-4-3-2-1 technique brings you into the present moment: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.

4. Progressive Muscle Relaxation

Systematically tensing and releasing muscle groups reduces physical tension that anxiety builds up in the body.

5. Scheduled Worry Time

Set 15 minutes aside to write your worries. Outside that time, remind yourself: "I'll think about this during worry time."