How to cope with anxiety: We all feel anxious now and then; before an exam, a job interview, a tough conversation, or when something unexpected happens. A bit of anxiety is completely normal and can even be useful because it keeps you alert and focused. The problem is when that anxious feeling becomes very intense or starts showing up too often. Then it can interfere with sleep, work, studies, and relationships.
If you’re feeling overwhelmed by worry, you’re definitely not the only one. Many people live with anxiety, and the encouraging part is that there are ways to manage it. This guide will walk you through simple, practical tips that can help you cope.
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What is anxiety?
Anxiety is that feeling of worry, nervousness, or unease that shows up when your body thinks there’s a threat. It’s your natural stress response. Sometimes the reason is obvious, like speaking in public, going for a medical check-up, or starting something new. Other times, the feeling arrives out of nowhere, with no clear trigger.
Anxiety can show up in your body, your thoughts, and your behaviour. You might notice trouble sleeping, feeling tense or “on edge,” difficulty concentrating, constant worrying, or physical symptoms like stomach aches, headaches, or a tight chest. If these feelings stick around or get in the way of daily life, it may be time to talk to a mental health professional or doctor for extra support.
Here are a few tips to manage anxiety:
Take a deep breath:
When you’re anxious, your breathing often becomes fast and shallow, which actually makes your body feel even more stressed. One of the quickest ways to calm down is to slow your breath. Inhale gently through your nose, let your belly rise, and exhale slowly through your mouth. It sounds almost too simple, but deep breathing sends a signal to your body that you’re safe and don’t need to stay in “panic mode.”
Write it out:
Worry tends to grow louder when it just spins around in your head. Putting your thoughts on paper can shrink them down to size. Grab a notebook or journal and write whatever is bothering you. Seeing your worries in front of you can make them feel more manageable and give you a sense of control.
Move your body:
Movement isn’t only for your muscles; it’s powerful for your mind too. You don’t need a hardcore workout; even a 10-minute walk, a bit of stretching, or dancing to your favourite song can ease anxiety. Physical activity helps your brain release feel-good chemicals that lift your mood and help you relax. The key is to choose something you actually enjoy so it feels like a break, not a chore.
Talk to someone you trust:
One of the most helpful things you can do is share how you’re feeling with someone you trust, like a friend, parent, partner, teacher, or therapist. You don’t have to handle anxiety on your own. Sometimes just saying, “I’m feeling really anxious right now” out loud can bring a sense of relief. You may be surprised by how many people say, “I’ve felt that way too.”
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Anxiety doesn’t define who you are; it’s something you’re experiencing, and with time, support, and the right tools, you can learn to manage it more confidently.
