How to Manage Anxiety: 5 Practical Tips That Work

Anxiety is one of the most widespread mental health concerns today, with an estimated 31% of U.S. adults experiencing it at some point in their lives. Yet, even with how common it is, many people struggle to manage their anxiety when symptoms arise. The good news is, there are everyday strategies you can use to reduce the intensity—or even prevent the onset—of anxious feelings.

Here are five effective ways to help calm your mind and body when anxiety strikes:

1. Cut Back on Caffeine

While that morning cup of coffee might feel essential, it could also be contributing to your anxiety. Caffeine is a stimulant, which increases heart rate, breathing, and even body temperature—mimicking the physical sensations of anxiety. If you're sensitive to caffeine or notice that it makes you feel jittery or on edge, consider switching to a lower-caffeine option or cutting it out altogether.

2. Check In With Your Thoughts

Take a moment to ask yourself: Are my thoughts helpful or harmful right now? Our internal dialogue has a strong influence on how we feel. Negative self-talk, perfectionism, and “what if” spirals can all fuel anxiety. Try replacing these with more constructive, compassionate thoughts. Positive affirmations or simple mantras can be grounding, especially during stressful moments. For anxious thoughts about the future, problem-solving or making a plan can provide clarity and reduce the unknown. Pair this with mindfulness or a few minutes of deep breathing to help bring your attention back to the present moment.

3. Get Moving

Physical activity is a powerful tool in managing anxiety. When your body is holding onto excess adrenaline, movement can help burn off that energy and bring your nervous system back into balance. Whether it’s a brisk walk, a workout, stretching, or even dancing around your kitchen, find something that feels good and gets you out of your head and into your body. Bonus: exercise releases endorphins that naturally improve mood.

4. Relax With a Warm Shower or Bath

Anxiety often shows up as physical tension. Tight muscles can send signals to your brain that something’s wrong, keeping you in a heightened state. A warm shower or bath can help relax your muscles, which in turn can signal safety to your brain and help bring your body out of fight-or-flight mode. Think of it as a gentle reset.

5. Prioritize Restorative Time

“Recharging” doesn’t look the same for everyone. Some people find calm in solitude—listening to music, reading, or completing simple, satisfying tasks. Others feel renewed by connecting with friends or loved ones who offer understanding and support. Whichever way you recharge, aim for activities that help you feel grounded rather than just distracted. Keep in mind that while short-term distractions like scrolling or isolating may offer temporary relief, they’re not long-term solutions.

Managing anxiety is a process, not something that changes overnight. The more you understand your unique triggers and responses, the better equipped you'll be to handle them in the future. If anxiety is interfering with your day-to-day life, don’t hesitate to connect with a therapist. Support from a mental health professional can help you develop personalized coping tools and build lasting resilience.