How to cope with anxiety

Isabella Maiz Raigosa

Anxiety is a natural part of being human — it’s your mind and body reacting to something it sees as a threat, even if the threat isn’t real or present. It can show up as racing thoughts, a tight chest, restlessness, or a feeling that something bad is about to happen. Dealing with anxiety starts by understanding that it’s not dangerous — it’s uncomfortable, but it’s not going to harm you. The goal isn’t to get rid of it completely, but to learn how to manage it so it doesn’t control your life.

To deal with it, you have to:

Understand it
Anxiety is just a feeling, not a threat. It often exaggerates danger or problems that exist in your mind.
Calm your body first
Your body feeds your thoughts. Deep breathing, exercise, or cold water on your face can calm your nervous system.
Challenge anxious thoughts
Ask yourself: Is this thought true? What’s the worst that could happen? What would I tell a friend? Is it exaggerating a problem that isn't actually that big?
Take small actions
Anxiety freezes you. Taking one small step helps build momentum — make the call, write the email, go for the walk.
Build healthy habits
Good sleep, balanced food, movement, and less caffeine all make a big difference over time.
Get support
You don’t have to face it alone. Friends, therapists, or support groups help you feel seen and safe.

Mind Tools

“Name it to tame it”: Say what you feel out loud or in writing. (“I’m feeling anxious because…”)
Visualization: Imagine a calm place in detail — beach, forest, anywhere peaceful.
Thought journaling: Catch automatic negative thoughts and replace them with more realistic ones.
Set a worry time: Pick a specific 10–15 min window each day to let yourself worry, then move on.

Lifestyle Adjustments

Limit alcohol and sugar: They can spike anxiety.
Keep a regular schedule: It helps reduce chaos in your mind.
Reduce multitasking: One task at a time = calmer brain.
Do “low-effort wins”: Cleaning a drawer, taking out trash — gives your brain a sense of control.

Emotional Support & Connection

Talk without fixing: Venting is okay — you don’t always need solutions.
Join a group: Online or in-person groups for people with anxiety.
Volunteer or help someone: Shifts focus off your own stress and boosts connection.

A good first step is calming your body. Since anxiety triggers your nervous system, doing things that relax the body helps tell the brain, “I’m safe.” This can be as simple as taking slow, deep breaths, going for a walk, stretching, or even splashing cold water on your face. Once your body starts to calm, your thoughts become easier to manage.

The next part is noticing your anxious thoughts without fully believing them. Anxiety often tells you things are worse than they are — that you’ll fail, that something bad will happen, or that you can’t handle something. When you slow down and examine those thoughts, you can start to see that many of them are exaggerated or untrue. Ask yourself: Is this thought helpful, or just fear of talking? What’s the most realistic outcome?

Taking small steps helps too. Anxiety often makes you want to avoid things, but avoidance only makes the fear grow. Facing what makes you anxious — even just a little — teaches your brain that you can handle it. For example, if calling someone makes you anxious, just planning what you’ll say or dialing the number without pressing “call” can be a small step. Over time, those steps add up, and your anxiety loses its grip.

Good habits also make a difference over time. Getting enough sleep, eating balanced meals, drinking less caffeine or alcohol, and moving your body regularly all help reduce overall anxiety levels. Social connection matters too — talking to a friend, therapist, or support group helps you feel understood and supported.

Finally, it’s important to know that anxiety doesn’t mean something is wrong with you. Many people live with anxiety and manage it well once they understand it better. With patience, practice, and the right tools, it becomes something you can live with, not something that controls your life.

How to cope with anxiety