10 Tips to Improve How You Cope with Anxiety

Anxious thoughts can wash over you like a tsunami -- an overwhelming tangle of emotions that literally paralyze you. Professional treatment is important, of course, but in the meantime here are some small, everyday tips that can help you get through the tough moments. The choice is yours!

1. Set a "Worry Window"

One of the biggest problems with anxious thoughts is that they flood in and never stop. To contain them, try scheduling a specific time and duration for worrying: decide when you'll think about a particular concern and for how long. The real exercise, of course, is sticking to that limit -- which is every bit as important as setting it.

2. Lean on the Evidence

When frightening thoughts arise, try to pause with awareness and ask yourself: "What does logic actually say here?" Look at the real data -- evidence, statistics, history, experience, research. During the worry window you set earlier, try to base your conclusions on the rational, supportive information you find.

3. Deal with Uncertainty Head-On

When thoughts spiral and anxiety deepens, try to assess the realistic probability of catastrophe within the uncertainty you're facing. Run through plausible, logical scenarios.

What is the actual risk level? Trust a low estimate rather than trying to resolve every last bit of uncertainty. And when you arrive at your assessment, don't forget one small thing: trust yourself. If that's the conclusion you reached, it has a reason and it has validity.

4. Build Awareness with a Simple Exercise

For one week, set an hourly alarm on your phone. Every time it goes off, ask yourself: "Am I stuck in unnecessary overthinking right now? Am I over-worrying?" This is an awareness-raising exercise that increases your ability to take control.

5. Use Healthy Distractions

When you notice yourself spiraling into unnecessary thoughts, find a way to redirect your attention. Try guided imagery: picture yourself somewhere pleasant -- on the beach, at a resort, in a pool, or any place that feels calm and comfortable.

You can also call someone and talk about something else, listen to music, sing along -- any activity that serves as a pleasant distraction.

6. Practice Relaxation Techniques

Every morning, every night, and during stressful periods, practice relaxation exercises such as deep breathing, guided imagery, or progressive muscle relaxation.

7. Try a Mindfulness Body Scan

Practice connecting with your body as a way to calm the mind. Stretch your arms up, touch your fingers, feel your feet -- really sense yourself. Focus intently on physical sensations. Connecting with the body significantly reduces mental rumination.

8. Adopt an Anxiety-Reducing Lifestyle

You've heard it before and you'll hear it again here: balanced eating and avoiding substances like alcohol, caffeine, and nicotine have a huge impact on your sensitivity to anxiety.

Also, regular meals and avoiding extreme hunger matter just as much. Keep an energy snack handy so you never reach the kind of hunger that fuels anxious thoughts. And of course, physical fitness and quality sleep are equally essential!

9. Count Your Way to Calm

Count. Just count. A slow, relaxed count to 10 -- once, twice, three times -- has a soothing, calming effect that pushes intrusive thoughts aside.

10. Use Humor and Self-Appreciation

Nothing breaks a distressing thought loop quite like humor. Laugh at the situation. Laugh at what scares you. Find what's absurd about whatever is worrying you, or put on a funny video.

And in the same breath: don't forget to praise yourself for the effort you're making to cope. Don't chase perfection -- appreciate what you have. Encourage yourself for being aware, for trying, for caring. Without that effort, things would probably be much worse.

These tips can help you manage day-to-day anxiety, but if anxious thoughts are significantly disrupting your life, a structured approach makes all the difference. Our free mini-course teaches you proven CBT techniques you can start using right away -- on your own schedule, at your own pace.