How To Deal With Anxiety: Effective Strategies And Techniques

Anxiety is something everyone goes through. It happens when life is uncertain or becomes challenging. It can manifest as a mild sense of unease or a gripping fear that disrupts daily life. While anxiety is a common part of the human condition, its impact varies from person to person. 

Some people have anxiety that follows them around like a shadow during their daily routines. It is not limited to any specific age or background; anxiety affects people from all walks of life. Yet, we must remember that we can Deal With anxiety and reduce its influence on our lives. To feel better, you can try several techniques, like replacing recurring negative thoughts, taking deep breaths, using soothing fragrances, exercising, and regulating emotions.

Battling Chronic Anxiety 

For those dealing with chronic anxiety, some long-term coping strategies can help. Managing your triggers, trying therapy, meditation, and medication. Moreover, journaling, socializing, and exercising regularly can also be beneficial. You can retrieve control over your life by dealing with anxiety and utilizing coping tactics. These can help you work toward emotional well-being and balance. 

Understanding Anxiety

Understanding Anxiety Symptoms

When people feel anxious, they usually worry or feel uneasy, whether the danger is real or perceived and imagined. People may experience different levels of these emotions, from mild to severe. 

These feelings may come with physical symptoms like:

  • Nervousness 
  • Sweating
  • Rapid breathing
  • Increased body temperature

Recognizing Anxiety Attacks

Anxiety can sometimes escalate to the point of an anxiety attack characterized by intense feelings of: 

  • Panic
  • Dread
  • Restlessness
  • A rapid heart rate
  • Trembling
  • Weakness

It is crucial to tell the difference between anxiety attacks and panic attacks because they feel different. 

Immediate Coping Skills

If you experience occasional anxiety that affects your daily life, there are natural remedies to regain control. Here are some strategies to Deal With anxiety at the moment.

Challenge Your Thoughts

Unhelpful thoughts can take root in your mind, magnifying the severity of a situation. Challenge these thoughts by questioning their validity and finding ways to beat anxiety.

Practice Deep Breathing

Engaging in measured breathing exercises can effectively alleviate immediate anxiety. Try inhaling for four counts and exhaling for four, repeating this pattern for five minutes. This rhythmic breathing can slow your heart rate and promote calmness.

Try Aromatherapy

Aromatherapy can be an effective tool for managing anxiety. Limited research suggests that aromatherapy can help reduce anxiety in specific situations. It involves using essential oils extracted from plants to promote relaxation and well-being. Popular oils for anxiety relief are lavender, chamomile, and bergamot. These plants are known for their soothing properties.  Using these oils during a warm bath or bedtime can help reduce anxiety and give a sense of peace.

Engage in Physical Activity

Physical activity can be an excellent way to divert your attention from anxious thoughts. Walking, yoga, and tai chi can help reduce stress and anxiety by focusing on the body rather than the mind. 

Utilize Grounding Techniques

Techniques such as journaling and the ‘333 rule’ can quickly alleviate anxiety. The ‘333 rule’ involves naming three things you can see, hear, and touch. Writing down your worries can bring immediate relief by getting them out of your head and helping you understand your feelings better. 

Long-Term Strategies To Cope With Anxiety

If anxiety is a persistent presence in your life, then it is crucial to identify long-term strategies to manage it effectively. Consulting a mental healthcare professional can provide valuable guidance. Here are some long-term approaches to consider.

Identify and Manage Triggers

Recognizing your triggers, whether they are evident or subtle, is an essential step in coping with anxiety. Some things that can trigger it are stress from work, side effects of medications, past trauma, chronic pain, caffeine, and smoking. Understanding your triggers is indispensable to addressing and managing your anxiety. 

Explore Therapy

Therapy like CBT can help you face and understand your anxious feelings. Cognitive Behavior Therapy can aid in changing thoughts, reactions, and behavior in anxiety-causing situations with valuable tactics. 

Anxiety Attacks

Medication Consultation

In cases of severe anxiety, medication may be recommended by a mental healthcare provider. The doctors may prescribe you SSRIs, SNRIs, Benzodiazepines, or tricyclic antidepressants as treatment options. Discuss your concerns and options with your doctor. 


Consistent mindfulness meditation can train your brain to manage anxious thoughts over time. If sitting is still challenging, consider starting with yoga or walking meditation. Numerous free guided meditation apps can assist you in establishing a meditation routine. 

Maintaining a journal

Daily journaling can be a calming and therapeutic habit. Writing down your thoughts and emotions can help reduce anxiety, depression, and feelings of distress over the long term. 

Socialize Regularly 

Spending time with loved ones, family, friends, or any close one helps with anxiety. It reduces stress, brings people together, and lessens feelings of loneliness. Social connectedness has been shown to enhance resilience to stress. Try mingling and staying open to friendships and connections. 

Staying Physically Active 

Exercise regularly, get enough sleep, and stay hydrated to feel less anxious. Stay connected with supportive people, as they can help you stay on track. Exercise, in particular, has been shown to have a positive impact on anxiety management. 

Dietary Adjustments and Supplements

Specific dietary changes and supplements can play a role in anxiety treatment. Among the options are lemon balm, omega-3 fatty acids, ashwagandha, green tea, valerian root, and kava kava. However, consult your doctor before integrating supplements, especially if taking other medications. Dietary adjustments can make a significant difference. 

Read More: 11 Tips To Have Better Sleep At Night Naturally


Finally, Anxiety is a common response to life’s uncertainties. It affects us all in different ways. It can be a fleeting discomfort or a persistent presence disrupting our daily lives. Deal With anxiety is a natural part of being human, it can be managed and its impact minimized. 

Several techniques can help mitigate the effects of anxiety. Challenge negative thoughts, take deep breaths, exercise daily, and seek support from your loved ones. These approaches can help manage anxiety effectively. However, in cases where anxiety becomes chronic, one should seek consultation with an expert along with the strategies discussed above. 

Dr. Luna Rey specializes in diagnosing and treating a wide range of skin conditions, from common conditions like acne and eczema to more complex conditions like psoriasis and skin cancer. In addition to her medical practice, Dr. Luna has a strong interest in writing and has published numerous articles on dermatology topics in leading medical journals. Her writing style is clear, concise, and easy to understand, making her work accessible to a broad audience.

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