Center for Integrative Psychiatry

How to Cope with Anxiety: 10 Proven Strategies

Anxiety is a common mental health condition that affects millions of people worldwide. It can manifest in many forms, from generalized anxiety to panic attacks, and can interfere with daily life. If you’re struggling with anxiety, know that there are effective strategies you can use to manage your symptoms. Here are ten proven strategies to cope with anxiety:

  1. Practice Deep Breathing: Deep breathing exercises can help you to calm down and reduce anxiety symptoms. Take a deep breath in through your nose and exhale slowly through your mouth. Repeat for several minutes until you feel more relaxed.
  2. Challenge Negative Thoughts: Anxiety often stems from negative thinking patterns. Challenge your negative thoughts by questioning their accuracy and replacing them with positive affirmations.
  3. Limit Caffeine and Alcohol: Caffeine and alcohol can exacerbate anxiety symptoms, so it’s best to limit your consumption or avoid them altogether.
  4. Get Enough Sleep: Sleep is essential for managing anxiety. Aim to get seven to eight hours of sleep each night and establish a relaxing bedtime routine to help you unwind.
  5. Exercise Regularly: Exercise is a natural anxiety-reducer. Even a short walk or light stretching can help to reduce anxiety symptoms.
  6. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing, can help you to stay present and calm when anxiety strikes.
  7. Seek Support: Don’t hesitate to reach out to friends, family members, or a mental health professional for support when you’re struggling with anxiety.
  8. Write in a Journal: Writing down your thoughts and feelings can help you to process your emotions and reduce anxiety symptoms.
  9. Prioritize Self-Care: Self-care is crucial for managing anxiety. Make time for activities that bring you joy and relaxation, such as reading, taking a bath, or spending time in nature.
  10. Consider Therapy: Therapy can be a highly effective treatment for anxiety. A mental health professional can help you to develop coping strategies, challenge negative thinking patterns, and manage symptoms.

Remember, managing anxiety is a journey, and it may take time to find what works best for you. Be patient and kind to yourself as you work towards better mental health.

If you’re struggling with anxiety, the Center for Integrative Psychiatry offers a range of services to support your mental health needs. Visit their website to learn more and schedule an appointment.


  1. Harvard Health Publishing. (2018). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from
  2. Anxiety and Depression Association of America. (2021). Exercise for stress and anxiety. Retrieved from
  3. American Psychological Association. (2017). Journaling for mental health. Retrieved from
  4. National Institute of Mental Health. (2018). Anxiety disorders. Retrieved from

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