Center for Integrative Psychiatry

Daily Strategies for Living with Anxiety

Anxiety is a common and normal emotion that everyone experiences from time to time. However, for some people, anxiety can become overwhelming, and persistent, and interfere with their daily functioning. If you are one of them, you may benefit from learning some strategies for anxiety management that can help you cope with stress and improve your mental health.

What is anxiety and how does it affect you?

Anxiety is a state of fear, nervousness, or worry that is triggered by a perceived or actual threat. Anxiety can have physical, emotional, and behavioral effects on you, such as:

  • Increased heart rate, blood pressure, sweating, trembling, or nausea
  • Feelings of panic, dread, or doom
  • Difficulty concentrating, remembering, or making decisions
  • Avoiding or escaping situations that cause anxiety
  • Irritability, restlessness, or agitation

Anxiety can also affect your mental health in the long term, leading to conditions such as:

What are some strategies to deal with stress and anxiety?

While anxiety is a natural response to stress, it can become problematic when it is excessive or out of proportion to the situation. Fortunately, there are some strategies that you can use to manage your anxiety and reduce its negative impact on your life. Here are some of them:

1. Challenge your negative thoughts

One of the main causes of anxiety is the way you think about yourself, others, and the world. Negative thoughts can magnify your fears and make you feel helpless or hopeless. To counteract this, you can challenge your negative thoughts by asking yourself questions such as

  • Is this thought based on facts or assumptions?
  • Is this thought realistic or exaggerated?
  • Is this thought helpful or harmful?
  • What evidence do I have to support or refute this thought?
  • What would I say to a friend who had this thought?

By questioning your negative thoughts, you can replace them with more balanced and rational ones that can help you cope with anxiety.

2. Practice deep breathing

When you are anxious, your breathing becomes shallow and rapid, which can worsen your physical and emotional symptoms. To calm yourself down, you can practice deep breathing techniques that can lower your heart rate, blood pressure, and stress levels. One of the most popular techniques is the 4-7-8 method, which involves:

  • Inhaling through your nose for 4 seconds
  • Holding your breath for 7 seconds
  • Exhaling through your mouth for 8 seconds
  • Repeating this cycle for a few minutes

By focusing on your breath, you can also distract yourself from your anxious thoughts and feelings.

3. Use aromatherapy

Aromatherapy is the use of natural scents from plants or flowers to enhance your mood and well-being. Some scents that are known to have relaxing and soothing effects are lavender, chamomile, and sandalwood. You can use aromatherapy in different ways, such as:

  • Diffusing essential oils in your room or office
  • Applying diluted oils to your skin or temples
  • Inhaling oils from a cotton ball or handkerchief
  • Adding oils to your bath water or lotion

Aromatherapy can help you relax your body and mind and reduce your anxiety.

4. Exercise regularly

Exercise is one of the best ways to manage anxiety because it releases endorphins, which are natural chemicals that make you feel good. Exercise also improves your physical health, self-esteem, and confidence. Some of the benefits of exercise for anxiety are:

  • Reducing muscle tension and stiffness
  • Improving blood circulation and oxygen delivery
  • Enhancing mood and energy levels
  • Providing a positive outlet for stress and frustration
  • Creating a sense of accomplishment and mastery

You don’t have to do intense or long workouts to reap the benefits of exercise. Even moderate activities like walking, yoga, or tai chi can help you reduce anxiety if you do them regularly.

5. Seek social support

Anxiety can make you feel isolated and lonely, which can worsen your mental health. To overcome this, you can seek social support from people who care about you and understand what you are going through. Some ways to seek social support are:

  • Talking to a trusted friend or family member about your feelings and worries
  • Joining a support group or online community for people with anxiety
  • Seeking professional help from a therapist or counselor
  • Volunteering for a cause that matters to you
  • Engaging in hobbies or activities that bring you joy

Social support can help you feel less alone and more hopeful. It can also provide you with practical advice, emotional comfort, and positive feedback.


Anxiety is a normal and natural emotion that can be managed with some strategies. By challenging your negative thoughts, practicing deep breathing, using aromatherapy, exercising regularly, and seeking social support, you can cope with stress and boost your mental health. Remember that you are not alone and that help is available if you need it.

Medical disclaimer

This blog post is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, or prevent any disease or condition. You should consult your doctor before making any changes to your health or lifestyle.

Contact us

If you are looking for professional help for your anxiety, you can contact us at the Center For Integrative Psychiatry. We are a team of experienced and compassionate therapists who can provide you with personalized and evidence-based treatment for your anxiety. We offer online and in-person sessions, as well as flexible scheduling and payment options. To book an appointment or learn more about our services, call us at 1-877-283-5336.

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