How to Manage Anxiety: Self-Help Steps That Are Safe to Try

If anxiety is making life harder, small steps can sometimes help. The ideas below come from the UK's National Health Service (NHS), the World Health Organization (WHO) and the US National Institute of Mental Health (NIMH). They are general wellbeing tips, not treatment, and they are not a substitute for seeing a doctor if anxiety is affecting your life.

First, understand what you feel

NIMH explains that stress is a response to an outside cause, while anxiety is the body's reaction to stress and can happen even when there is no real threat. Signs can include excessive worry, uneasiness, tension, headaches or body pain, and loss of sleep. Ongoing anxiety can affect sleep and several body systems, and can raise the risk of an anxiety disorder or depression.

Self-help steps that sources suggest

Talk to someone

The NHS suggests talking to a trusted friend, family member, health professional or counsellor. Sharing worries often makes them feel more manageable.

Move your body

The WHO recommends regular exercise, even a short walk. The NHS lists walking, running, swimming or yoga as examples.

Try calming techniques

The NHS suggests calming breathing exercises. The WHO suggests mindfulness meditation, even for just a few minutes a day. NIMH says some people use apps for relaxation exercises such as deep breathing or visualisation.

Look after sleep and food

Keep a regular sleep routine and enough sleep, and eat regular balanced meals, according to the NHS and NIMH.

Watch caffeine, alcohol and other substances

The NHS says caffeine from coffee, tea, cola and energy drinks can disrupt sleep and worsen anxiety. It also says not to use alcohol, cigarettes, gambling or drugs to cope, because they can make mental health worse.

Do not avoid everything

The NHS says that always avoiding situations that trigger anxiety can keep the problem going, and that spending more time in them gradually can reduce anxiety.

Keep a journal and challenge unhelpful thoughts

NIMH suggests keeping a journal, learning your triggers and trying to identify and challenge negative or unhelpful thoughts. It notes this may take some trial and error.

Focus on what you can change

The NHS advises avoiding dwelling on things you cannot change.

Be kind to yourself

Progress with anxiety is rarely a straight line. NIMH says working out which techniques suit you may take some trial and error, so try one or two steps at a time rather than changing everything at once. If a step makes you feel worse, stop and mention it to a health professional. It also helps to tell a trusted person what you are trying, so that someone can check in with you.

Using self-help guides

The NHS says self-help books, online tools and courses based on cognitive behavioural therapy (CBT) can be a useful starting point. Guided self-help, where a therapist supports you through a workbook or online course, is also an option that a doctor can arrange.

When self-help is not enough

NIMH says to seek a professional if you are struggling to cope or symptoms do not go away. It says the two main treatments for anxiety are talk therapy and medication, and many people benefit from both. The WHO says highly effective treatments exist but that only about 1 in 4 people with anxiety disorders receive any treatment, so asking for help is worthwhile.

When to see a doctor

See a doctor if anxiety:

• interferes with everyday life
• makes you avoid activities or people
• seems to be always present
• is affecting your sleep or health

If you feel unable to cope or are thinking about harming yourself, seek urgent help right away. Crisis help lines exist in India and the United States, and a doctor or local health service can tell you which are available.

Do not stop or change prescribed treatment without talking to your doctor.

In an emergency, call your local emergency number (112 in India, 911 in the United States).