7 Simple Techniques for Coping With Anxiety
- Heather Davidson
- Nov 28
- 3 min read
Feeling anxious can make everyday life feel overwhelming. Therapy for anxiety can help you better understand your symptoms and learn practical skills to manage them. Below are seven simple, therapist-recommended techniques that can support you when anxiety starts to rise.
1. Acknowledge the Anxiety
Trying to ignore anxiety often makes the physical sensations stronger. Instead, gently name what you’re experiencing. You might say:
“I’m having some anxiety.”
“I’m feeling worried and noticing some dizziness.”
Labeling your emotions and sensations helps you stay grounded in what’s actually happening, instead of slipping into catastrophic thoughts like, “If I don’t get out of here, I’m going to have a heart attack.” Naming the experience reduces distorted thinking and brings you back into your body.
2. Tell Yourself: “This Will Pass.”
Anxiety can feel intense, especially when physical symptoms spike. This often leads to panic about the sensations themselves, which unfortunately makes anxiety worse.
Remind yourself:
Anxiety always rises and falls.
Every emotional experience has a beginning, middle, and end.
You’ve felt anxiety before — and it eventually eased.
This shift in mindset helps interrupt the fear cycle and gives your nervous system space to settle.
3. Avoid Sugar and Caffeine When You’re Anxious
Sugar and caffeine can mimic — and sometimes amplify — anxiety symptoms. If you’re already feeling anxious, reaching for coffee, soda, or a sugary snack may intensify:
jitteriness
racing thoughts
heart rate changes
If anxiety is a consistent challenge for you, consider reducing sugar and caffeine intake overall. In the moment, opt for hydration or a calming herbal tea instead.
4. Bring Yourself Back to the Present Moment
Anxiety often sends the mind racing down the “what-if” path:
“What if I mess up this presentation?”
“What if something’s wrong with my heart?”
“What if they think I’m too much?”
Gently guide your thoughts back to what is happening right now. Staying present helps interrupt catastrophic future thinking and reconnects you to your body, where you can notice and manage sensations more effectively.
5. Imagine a Calm, Safe Place
Visualizing a calming scene can redirect your attention away from anxious thoughts. This could be:
A real place you find grounding
An imagined space that feels peaceful
A photo on your phone that reminds you of safety
If you’re outside, tune into sensory details:
Notice the color of the trees, the texture of leaves, the sound of birds, the warmth of sunlight.
Sensory grounding helps shift your focus from anxiety to something steady and soothing.
6. Focus on Your Breath
When anxiety rises, breathing often becomes fast and shallow. This can create a cycle that makes you feel even more panicked.
Try slow, deep belly breathing:
Inhale gently through your nose
Let your stomach expand
Slowly exhale through your mouth
Even one minute of this can help calm an activated nervous system and signal safety to your body.
7. Get Moving
Movement naturally helps release the adrenaline and tension that build during anxiety. If you’re at work or can’t fully exercise, try:
a five-minute walk
gentle stretching
standing up and rolling your shoulders
Regular exercise can also reduce overall anxiety levels. Many people notice a measurable decrease in symptoms when movement becomes part of their routine.
Therapy for Anxiety in Connecticut, Pennsylvania, New Jersey, and Beyond
If anxiety, chronic worry, or existential anxiety is making everyday life difficult, you don’t have to navigate it alone. Better Being Group provides compassionate, research-based therapy for anxiety to clients across Pennsylvania, Connecticut, New Jersey, and other states where our therapists are licensed, with both in-person support in Bryn Mawr and secure online options for clients in 40+ states.
We offer individual therapy, couples therapy, and marriage counseling for those navigating anxiety.
By Heather Davidson, Ed.M., MA, LPC, CST
