Anxiety is a feeling of worry or fear. It can happen before a big test, a job interview or when something particularly stressful is going on. A little anxiety is normal. But if it happens a lot or makes life hard, it’s important to learn how to manage it. 

Here are some simple and helpful ways to cope with anxiety, including advice from trusted, health experts.

Take Deep Breaths

Deep breathing helps calm your body and mind. Try this the next time you are feeling anxious:

• Breathe in through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Breathe out through your mouth for 4 seconds.
• Repeat a few times.

The Centers for Disease Control and Prevention (CDC) says deep breathing is a great way to relax when you feel anxious or stressed.

Talk to Someone You Trust

Talking about your feelings can help. You can talk to a friend, family member, teacher or counselor. The CDC also recommends talking to someone when you feel overwhelmed. If your anxiety feels too serious for a trusted friend, it might be time to seek professional help.

Get Moving

Exercise is one of the best ways to reduce anxiety. You don’t need to do anything fancy – just go for a walk, dance or play outside. The National Institute of Mental Health (NIMH) says physical activity can help lower stress and improve your mood.

Write it Down

Writing in a journal can help you understand your feelings. You can write about your day, your worries, or things you are thankful for. This is a healthy way to let out your emotions.

Limit Screen Time

Too much time on phones or watching the news can make anxiety worse. Try to take breaks and do something fun away from screens, like reading, drawing or playing a game. Limit your screen time before you sleep to reduce anxiety during the night as well.

Practice Mindfulness

Mindfulness means paying attention to what’s happening right now. You can:

• Notice what you see, hear and feel.
• Eat slowly and enjoy your food.
• Try a short mindfulness video or app.

The NIMH says mindfulness can help people feel calmer and more focused. If you are experiencing anxiety at specific times of day, try to proactively practice mindfulness to combat those emotions.

Get Enough Sleep

Sleep helps your brain and body rest. Try to go to bed and wake up at the same time every day. Avoid caffeine and screens before bed.

Ask for Help

If your anxiety feels too big to handle, it’s okay to ask for help. The American Psychological Association (APA) says therapy is a proven way to treat anxiety. A doctor or counselor can help you find the right support.

Visit Clinicas

At Clinicas del Camino Real, Inc. your mental wellness is just as important as physical health. We offer Mental Health Care Services to help support you and your family. Our team is trained to support a wide range of mental health symptoms and conditions.