Anxiety is such a normal emotional response to stress, uncertainty, and fear. Sometimes, anxiety is inevitable. But, sometimes, it can get overwhelming, lingering into persistent feeling kind of stuff, causing all of life’s daily activities to be disrupted. It also ruins an individual’s mental well-being. Luckily, there are tested-from-coping mechanisms that help an individual manage anxiety. Here are the Top 5 Anxiety Coping Mechanisms That Actually Work.

Everyone goes through anxiety differently, but it can make a considerable difference to learn and practice healthy coping mechanisms. Seeking the help of a mental health professional when anxiety becomes overwhelming or continual is strong and positive forward movement.

5 Anxiety Coping Mechanisms:

1. Deep Breathing and Meditation
Deep breathing exercises are all that would help bring that immediate stress relief. Breath in through the nose, hold it for a moment, exhale by mouth, and calm the nervous system. Meditation, especially mindfulness, can anchor one’s mind well in the moment and reduce overthinking.

2. Exercise
Regular exercise is a natural way to relieve stress. Whether it is a walk, yoga, dance, or swimming, such physical activity releases endorphins in the brain, “happy chemicals” that elevate one’s mood and lessen stress. Even a 20-minute session, performed even daily, brings lots of difference.

3. Structured Routine
A daily schedule provides more control and more stability. Having fewer unknowns can help decrease that anxiety-producing uncertainty about what to expect throughout the day. Routines are easier to crust because there is room for breaks or hobbies; thus, all tasks are not prioritized.

4. Reduce Caffeine and Social Media
Research states that caffeine speeds up the heart, provoking the feelings of restlessness or panic. Reducing the intake of caffeine-laden products like coffee, energy drinks, or colas might somehow ease symptoms. Similarly, reducing such habits as social media detoxes would help reduce the incidence of comparison exposure, information overload, and emotional overflow.

ALSO READ: Gut-Brain Connection: Heal Anxiety by Fixing Digestion

5. Talk to Someone
Voicing out what one is feeling with a trusted friend, family member or therapist can bring solace. Often, when one articulates their worries, their intensity seems to lessen, along with new perspectives concerning them. For the people who need the extra bit of assistance, then professional therapy is there, which provides individualized techniques on managing one’s anxiety in the long haul.

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