Anxiety doesn’t always come politely or gradually; it can hit suddenly too. Your heartbeat can rise, your hands may start to shake, and your thoughts can begin to run wild, even during situations that may not seem particularly intense.
If you’re searching for the right ways to cope with anxiety, you are at the right place. Many people think therapy and lifestyle changes are the only ways to manage anxiety symptoms, but treatment can involve several approaches depending on the individual. A doctor or qualified healthcare professional may recommend therapy, lifestyle changes, or medication when appropriate.
In this guide, we’ll explain how to deal with anxiety, practical techniques that may help you feel calmer, and when professional support may be appropriate.
Anxiety – Why Does It Really Happen?
Anxiety works somewhat like an alarm system in your body. It can respond to stress, uncertainty or perceived danger. Feeling nervous before an exam, interview or important presentation is common, and that temporary nervous energy can sometimes help you stay alert.
Problems can arise when anxiety becomes persistent, excessive or difficult to control.
You might experience constant worry or anxious thoughts without an obvious reason. Anxiety can also affect sleep, appetite, muscle tension and concentration.
If you’re unsure whether the feelings you’re experiencing could be anxiety, learning more about the common symptoms of anxiety can help you understand what to look out for.
Why Does Anxiety Happen?
Anxiety can affect many different people and may be associated with factors such as prolonged stress, difficult life experiences, trauma, fear, social situations or genetic and environmental factors.
Sometimes several factors overlap.
Anxiety can produce both emotional and physical symptoms. These may include restlessness, irritability, difficulty concentrating, trembling, sweating, dizziness, a racing heartbeat and feelings of panic.
However, physical symptoms such as chest pain or breathlessness can have many possible causes. New, severe or unexplained symptoms should not automatically be assumed to be anxiety and may require medical assessment.
Some people with anxiety also experience episodes of intense fear known as panic attacks. Understanding the difference between everyday anxiety and panic attacks can help you recognise what you may be experiencing.
How to Deal With Anxiety – Practical Strategies
Ignoring persistent anxiety isn’t always the best approach. When anxiety begins interfering with sleep, relationships, work or everyday activities, getting appropriate support can make a difference.
There are several strategies you can try, including breathing exercises, physical activity, maintaining a regular sleep routine, talking to someone you trust and seeking professional help when necessary.
1. Try Slow Breathing
When you feel anxious, your breathing may become faster or shallower.
Taking slow, controlled breaths can be a simple technique to try during an anxious moment.
Find a comfortable position and focus on breathing slowly rather than trying to force yourself to immediately stop feeling anxious.
Breathing exercises are not a replacement for professional treatment, but they may be useful as one part of an overall anxiety-management strategy.
For more practical techniques, read our guide on how to reduce anxiety, including simple strategies that may help you manage anxious feelings.
2. Get Regular Physical Activity
You don’t necessarily need an intense workout.
Walking, cycling, swimming, stretching, gardening or other activities you enjoy can help you stay physically active.
Try starting with something manageable rather than setting unrealistic goals.
A short walk may be a better starting point than expecting yourself to complete an hour-long workout immediately.
3. Pay Attention to Your Sleep
Poor sleep can make it harder to cope with stress and anxious thoughts.
Try to maintain a consistent sleep and wake schedule and create a relaxing routine before bedtime.
You may also want to reduce caffeine late in the day and limit activities that keep your mind highly stimulated before sleep.
Anxiety and sleep problems can sometimes occur together. If you regularly struggle to fall asleep or stay asleep, our guide on can anxiety cause insomnia explores this connection in more detail.
4. Talk to Someone You Trust
Anxiety can sometimes cause people to withdraw from friends and family.
Talking to someone you trust may help you feel less isolated.
You could speak with:
- A friend
- Family member
- Partner
- Doctor
- Counsellor
- Mental health professional
You don’t have to explain everything perfectly. Simply telling someone that you’re struggling can be an important first step.
5. Reduce Excessive Caffeine
Caffeine can make some people feel more restless, jittery or anxious, particularly when consumed in large amounts.
If you notice that coffee, energy drinks or other caffeinated products make your anxiety worse, consider reducing your intake and seeing whether your symptoms change.
6. Try Grounding Techniques
When anxiety becomes overwhelming, grounding techniques can help bring your attention back to the present moment.
One commonly discussed approach is the 5-4-3-2-1 technique, which involves identifying things you can see, feel, hear, smell and taste.
The purpose is to shift your attention away from racing thoughts and towards your immediate surroundings.
If racing thoughts are particularly difficult at night, you may also find our guide on how to stop overthinking at night useful.
When Anxiety May Need Professional Treatment
Lifestyle changes can be helpful, but they aren’t always enough.
Consider speaking with a doctor or mental health professional if anxiety:
- Is persistent
- Is becoming worse
- Interferes with work or education
- Affects your relationships
- Makes it difficult to sleep
- Causes frequent panic attacks
- Makes everyday activities difficult
- Is affecting your quality of life
A healthcare professional can assess your symptoms and discuss appropriate treatment options.
Anxiety Medications
Medication may be appropriate for some people with anxiety, depending on the specific condition, symptoms and individual circumstances.
Different medicines work in different ways, and not all anxiety medicines are suitable for long-term use.
Some medicines, including benzodiazepines such as diazepam and lorazepam, can cause drowsiness, tolerance and dependence and are generally used only in specific circumstances under medical supervision.
Other treatments, including certain antidepressants, may be considered for longer-term management of some anxiety disorders.
The appropriate medication depends on the person’s diagnosis, medical history, other medicines and individual circumstances.
If you’re researching medication options for anxiety and depression, our guide to antidepressants and how they work provides further educational information.
Using Anti-Anxiety Medicines Safely
If a healthcare professional prescribes medication for anxiety, follow the instructions provided with your prescription.
Important safety principles include:
- Take the medicine exactly as prescribed.
- Don’t increase the dose yourself.
- Don’t share prescription medicines with another person.
- Don’t stop certain medicines suddenly without medical advice.
- Avoid alcohol when advised against it.
- Tell your doctor or pharmacist about other medicines you take.
- Ask before combining medicines or supplements.
Some medicines used for anxiety can interact with alcohol, opioids, sedatives and other medicines.
Can Anxiety Medicines Cause Side Effects?
Yes. Like all medicines, medicines used to treat anxiety can cause side effects.
Depending on the medicine, possible effects can include:
- Drowsiness
- Dizziness
- Nausea
- Headaches
- Fatigue
- Changes in sleep
- Dry mouth
- Changes in appetite
Some medicines can cause more serious reactions or dependence-related problems.
If you experience severe or unusual symptoms after taking a medicine, seek medical advice.
Frequently Asked Questions
Can anxiety really improve?
Yes. Anxiety can be managed, and many people improve with appropriate support.
Treatment may involve psychological therapies, lifestyle changes, medication or a combination of approaches.
What can I do when anxiety suddenly gets worse?
Try moving somewhere comfortable, slowing your breathing and focusing on your immediate surroundings.
If you experience severe or unusual physical symptoms, don’t automatically assume they are anxiety. Seek appropriate medical assessment.
Are anti-anxiety medicines addictive?
Some medicines used for anxiety, particularly benzodiazepines, can cause tolerance and dependence.
This is one reason they should be used only according to professional medical advice.
Can anxiety affect sleep?
Yes. Persistent worry and racing thoughts can make falling asleep or staying asleep difficult.
Conversely, poor sleep may make anxiety more difficult to manage.
When should I see a doctor about anxiety?
Speak with a healthcare professional if anxiety is persistent, worsening or interfering with your everyday life.
If you are experiencing an immediate mental health crisis or believe you may harm yourself or someone else, seek urgent emergency assistance.
Final Thoughts
Learning how to deal with anxiety doesn’t necessarily mean finding one solution that makes anxious feelings disappear immediately.
For many people, managing anxiety involves several approaches, including healthy routines, physical activity, sleep, breathing techniques, social support and professional treatment when appropriate.
The most important thing is not to ignore persistent or severe symptoms.
If anxiety is affecting your daily life, speaking with a healthcare professional can help you understand what may be causing your symptoms and which treatment options may be appropriate.
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