How To Cope When Your Anxiety Is Through The Roof

Start With Your Breath

One of the quickest ways to calm your body when anxiety is high is through breathing. Anxiety often sends your system into overdrive—your heart races, your chest tightens, and your breath becomes shallow. But the good news? You can use breathing techniques to reverse this process.

One of my favorite tools is the 4-7-8 breathing technique. It’s simple: inhale deeply for four seconds, hold that breath for seven seconds, and then exhale slowly for eight seconds. This practice slows your heart rate and helps your body transition from “fight or flight” mode. I recommend practicing this regularly so that when anxiety spikes, you’ve got a go-to method ready to calm your nerves.

Challenge Your Anxious Thoughts

Our thoughts have a lot of power, especially when it comes to anxiety. Sometimes, it’s not the situation itself causing your anxiety but rather the way you interpret or think about it. When those anxious thoughts creep in, it’s time to question them.

Ask yourself: Is this thought true? Often, our anxiety makes us jump to worst-case scenarios, but that doesn’t mean those fears are grounded in reality. By challenging your thoughts, you can start to see things more balanced. Another helpful approach is to reframe your anxiety as excitement rather than fear.

Anxiety and excitement create similar sensations in the body, so when you demand that your anxious sensations increase, you’re showing yourself that they’re harmless. It takes practice, but it’s a powerful way to take control.

Reduce Your Responsibilities

Anxiety can often be a symptom of an overloaded schedule. If your plate is too full, it’s no wonder your anxiety is spiking. One of the best ways to cope is to take a step back and reassess your responsibilities. Are there tasks you can delegate or postpone? Can you say no to new projects without feeling guilty?

I know it’s easier said than done, especially when you’re someone who likes to take on a lot. But lightening your load can make all the difference in reducing stress and preventing anxiety from taking over. If you’re feeling overwhelmed, it’s okay to prioritize your well-being and let some things go. Learning to say no or ask for help is a form of self-care that goes a long way in managing anxiety.

Commit to Regular Self-Care

When you’re anxious, taking care of your body becomes more important. Regular exercise, a healthy diet, and proper sleep are all essential for keeping anxiety in check. Exercise, in particular, is a natural stress reliever that helps release endorphins, boosting your mood and reducing anxiety.

Aiming for at least 30 minutes of physical activity most days can significantly affect how you feel. Along with exercise, maintaining a consistent sleep schedule (around 7-9 hours per night) is key to resetting your body’s stress response.

Caffeine, alcohol, and nicotine might seem like quick fixes, but they can worsen anxiety in the long run. Be mindful of how these substances impact your overall mood and well-being.

Find Strength in Support Systems

Anxiety can make you feel isolated, but remember—you don’t have to go through it alone. Reaching out to friends and family, or joining a support group can provide much-needed relief. Sometimes, simply sharing what’s on your mind with a trusted person can give you a new perspective and make your anxiety feel more manageable.

Building a strong support system is one of the best ways to combat loneliness, which often worsens anxiety. Talking to people who care about you creates a safe space where you feel heard and validated. If you’re struggling, don’t hesitate to reach out and connect with those who can offer understanding and encouragement.

Journaling to Process Your Emotions

Sometimes, when anxiety feels like it’s at its peak, your mind is racing with so many thoughts that it feels impossible to sort through them. One of the best ways to process those emotions is by writing them down. Journaling can help you identify specific triggers, recognize patterns in your thoughts, and express feelings you may not be comfortable saying out loud.

By putting your anxieties on paper, you’re giving yourself the space to understand what’s really bothering you. Journaling can also serve as a release, helping to unburden your mind of the racing thoughts that keep you stuck in an anxious cycle. If you’ve never tried it, grab a notebook and give yourself permission to write whatever comes to mind—it doesn’t have to be perfect, just real.

When Professional Help Is Needed

There’s no shame in seeking help when anxiety becomes overwhelming. If you’ve tried coping strategies and still feel like your anxiety is interfering with your daily life, it might be time to reach out to a mental health professional. Medication can also be an option if your anxiety is severe and other approaches haven’t brought the relief you need. It’s always best to talk to your doctor to explore your situation’s best course of action.

As someone who offers coaching for anxiety, I work with clients to develop personalized plans for coping with stress and anxiety. Coaching brings tools and strategies for managing anxiety in the context of your personal and professional life, helping you feel more empowered and in control. Whether it’s learning new techniques or reinforcing existing ones, professional support can be a game-changer.

When anxiety feels like it’s running the show, it’s easy to feel powerless. But the truth is, you have more control than you might think. By using these techniques—focusing on your breath, challenging your thoughts, lightening your load, and prioritizing self-care—you can take meaningful steps toward managing your anxiety.

If you’re ready to explore personalized strategies for coping and thriving, don’t hesitate to reach out.