How to Overcome Anxiety

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Anxiety is a healthy and normal emotion that everyone feels from time to time. Anxiety can, however, manifest to a mental disorder that reduces your capacity to cope with these feelings of anxiety. When trying to overcome it, you should not try to eliminate your feelings of anxiety but should aim to develop your coping mechanisms when you do feel anxiety. Having the ability to cope with anxious thought is the key to overcoming it. Do not let anxiety define you as it can lead to long term depression which is an even more serious mental health issue.

Method 1
Method 1 of 3:

Examining Your Anxiety

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  1. Do not start beating yourself up about it, or tell your self unhelpful things such as "I will never be able to get out of this" or "I am incapable." Understand that you can overcome this, and you will. [1]
  2. [2] Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is. [3]
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  3. If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage. [4] If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action. [5]
    • What can you do to lessen this fear or worry?
    • Is this a long term or a short term fix?
    • What can I do to prevent this worry or fear from recurring?
  4. If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner. [6]
  5. [7] It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance.
  6. You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high. [8]
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Method 2
Method 2 of 3:

Avoiding Cognitive Distortions

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  1. When you are anxious about something, it can be incredibly easy to see only the negative aspects of it. As with all things though, there must be a positive facet to your fear-filled situation as well. Don’t focus on a single negative event while completely ignoring other related positives ones at the same time. [10]
  2. " No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and overdramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational. [12]
  3. If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be.
  4. If you lack facts and have yet to experience your worry or fear, then jumping to conclusions about what might happen will do you no good. If an uncertainty lays before you, you can reduce your anxiety by realizing (and admitting) that you don’t know what may happen. Consider all possible outcomes, rather than jumping to the most morbid or unlikely. [13]
  5. [14] When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment. [15]
  6. When anxiety strikes, don’t allow it to force you to take blame for a situation outside of your control. If you’re anxious and scared because your house was broken into, it may be easy to take it personally and blame yourself for the break-in. This type of thinking is illogical though, and will make you feel worse. Unless you invited thieves knowingly into your home, you can’t be held accountable for the robbing they did.
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Method 3
Method 3 of 3:

Trying Proven Anxiety-reducers

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  1. When you get anxious, your breathing quickens, which reduces the amount of oxygen your brain gets. This makes it more difficult to think clearly and form logical reasoning. Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. Feel it rise and fall as you breathe. [16]
    • Reader Poll: We asked 728 wikiHow readers who've experienced anxiety, and 54% of them agreed that the best relaxation technique is focusing on breathing. [Take Poll]
  2. [17] Whether anxiety has just struck or you are chronically anxious, exercising is sure to help. Physical activity releases endorphins which increase happiness, and reduce cortisol - a stress producing hormone. As soon as you start to feel anxiety hit, go workout or take a walk. Aside from immediate treatment, regular exercise will decrease the amount of anxiety you feel over time. [18]
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    “I’ve found that doing yoga every morning helps me start my day in a positive way and reduce my anxiety. The combination of movement and mindful breathing can really make a difference. Try committing to a short 10-minute practice if you’re pressed for time.”

  3. Consciously taking your thoughts off of your stressor and focusing them inwards on something peaceful will reduce your anxiety and fear immensely. When anxious thoughts start to hit, retreat inwards and repeat a positive mantra to yourself or pray. Focus entirely on this, and eventually your anxiety will evaporate on its own. [19]
  4. Although it may seem silly to link your anxiety to what you ate for breakfast, the foods you eat have a big impact on your mental functioning. Studies have shown a correlation between unhealthy eating and high anxiety and stress. Try to incorporate more fruits, veggies, and whole grains into your daily diet. Get tested to make sure you don’t have any food allergies that may be triggering your anxiety as well - a common experience. [20]
  5. Magnesium works in your body to reduce the effects of anxiety from regular worries to panic attacks. If you have a magnesium deficiency, you may be more anxious than you should be. Grab a magnesium supplement from a local health foods store and see if it improves your mood. [21]
  6. [22] You don’t have to rely solely on chemical filled medications to relieve your anxiety. Instead, try an all-natural herbal remedy. Many scientific studies have shown a strong correlation between reduced anxiety and taking supplements of St. Johns wort, valerian root, and chamomile. Try one of these supplements before heading for heavier medications. [23]
  7. If your anxiety is so strong that you can’t seem to overcome it, there is no shame in going to a professional. The same way that you wouldn’t question the intelligence of visiting a medical doctor for an injury, it is similarly healthy to go to a psychologist for emotional and mental wellbeing. If you experience chronic anxiety or recurrent panic attacks, you may have a psychiatric diagnosis that can be easily dealt with through specialized therapy or medication. [24]
    • Talk to your doctor about the different types of medications used to treat anxiety. SSRIs and SNRIs are antidepressants sometimes prescribed for anxiety; SSRIs help boost serotonin, while SNRIs increase norepinephrine and serotonin. Other medications used to treat anxiety include benzodiazepines and beta-blockers.
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What Are Good Coping Skills For Anxiety?


More Anxiety Help

Say Goodbye to Anxiety with this Expert Series

Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.
1
Social Anxiety Test
2
Deal With Anxiety
3
Cope With Anxiety and Depression
4
Control Anxiety
5
Calm Yourself During an Anxiety Attack
6
Overcome Anxiety

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Expert Q&A

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  • Question
    Is it bad to have anxiety?
    Chloe Carmichael, PhD
    Licensed Clinical Psychologist, Author of Nervous Energy
    Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”
    Chloe Carmichael, PhD
    Licensed Clinical Psychologist, Author of Nervous Energy
    Expert Answer
    Not necessarily! Sometimes a person just doesn't want to get out of bed, and that isn't always a bad thing. Sometimes it's Mother Nature's way of telling you that you've been burning the candle at both ends for a little too long, and it's time to just relax. Being able to recognize that you need a break can be really healthy. If you notice that you're having more of those days, though, or they're happening more than really work for your lifestyle, you might need to talk to someone.
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    Not Helpful 1 Helpful 11
  • Question
    Is anxiety in your head?
    Rebecca Ward, LMFT, SEP, PCC, MA
    Licensed Therapist
    Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.
    Rebecca Ward, LMFT, SEP, PCC, MA
    Licensed Therapist
    Expert Answer
    A lot of people think that anxiety is a cognitive issue, and that's just not true. It's caused by your nervous system. There's a kind of automatic response to stress and threat bias that tricks your body into thinking that you're in danger. Your nervous system tells you to either get out, don't move, or fight back. It's not like it's purely in your imagination. It's a physical response that you can't necessarily stop just by thinking differently.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 1 Helpful 14
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      Warnings

      • Even the lightest pills should be consumed only after consulting a physician to "avoid conflicts" with other medications.
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      • These measures do not stand-in for medical help, it may do you good in mild problems. Please consult a physician for severe attacks of phobia. Much pressure of anxiety and stress can have hazardous effects on nervous system and blood pressure. If not treated in time, your phobia can lead to substantial problems, social embarrassment and lack of confidence to face situations.
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      • If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for medical cure and not simple worry.
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      References

      1. ↑ https://theanxioustruth.com/dealing-with-anxiety-the-only-way-out-is-through/
      2. ↑ https://www.medicalnewstoday.com/articles/323456.php
      3. ↑ https://www.psychologytoday.com/us/blog/feeling-our-way/201512/4-major-sources-anxiety-and-what-do-about-them
      4. ↑ https://www.psychologytoday.com/us/blog/why-we-worry/201206/10-tips-manage-your-worrying
      5. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm/
      6. ↑ https://www.tellingthetruth.org/listen/landing/fear-and-worry
      7. ↑ https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/What-Me-Worry/What-Me-Worry---09---Accepting-Uncertainty.pdf
      8. ↑ http://www.dummies.com/how-to/content/overcoming-anxiety-for-dummies-cheat-sheet.html
      9. ↑ Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview.
      1. ↑ https://www.guideposts.org/better-living/positive-living/do-you-focus-on-the-positive-or-the-negative
      2. ↑ Chloe Carmichael, PhD. Licensed Clinical Psychologist, Author of Nervous Energy. Expert Interview.
      3. ↑ https://www.psychologytoday.com/us/blog/friendship-20/201812/8-ways-catch-all-or-nothing-thinking
      4. ↑ https://www.psychologytoday.com/us/blog/fulfillment-any-age/201810/5-ways-stop-yourself-jumping-conclusions
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050437/
      6. ↑ https://www.psychologytoday.com/us/blog/evolution-the-self/201706/what-s-emotional-reasoning-and-why-is-it-such-problem
      7. ↑ https://www.stress.org/take-a-deep-breath
      8. ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
      9. ↑ https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
      10. ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
      11. ↑ https://www.medicalnewstoday.com/articles/322652.php
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
      13. ↑ https://www.medicalnewstoday.com/articles/322396.php
      14. ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945
      15. ↑ https://www.medicalnewstoday.com/articles/323494.php
      16. ↑ https://www.psychologytoday.com/us/blog/progress-not-perfection/201106/i-quit-coffee-cure-my-anxiety
      17. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

      About This Article

      Article Summary X

      To overcome anxiety in the moment, take some deep breaths to restore oxygen to your brain and help yourself calm down. You should inhale into your belly for 4 seconds and exhale for 4 seconds, which will slow your breathing down. Besides taking deep breaths, you can try meditating to relieve your anxiety. If you want to overcome anxiety in the long-run, try pinpointing what’s been causing it. For example, is there a specific activity or person in your life that’s making you anxious? If so, consider removing yourself from the situation to help yourself feel better. Even if your anxiety isn’t immediately solvable, realize that anxiety is temporary and doesn’t necessarily mean something bad will happen. To learn how to talk to a therapist to overcome your anxiety, read on.

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