17 Ways to Cope With and Manage Stress, Anxiety, and Worry

The best ways to manage stress, anxiety, and worry in your own life might be drastically different than those that work for your coworkers or friends. Good ways to manage stress, anxiety, and worry include exercise, laughing, meditation, and other strategies.

The best ways to manage stress, anxiety, and worry in your own life might be drastically different than those that work for your coworkers or friends. Luckily, there are many methods to choose from. Learn more about how to get your mental health back on track in the following guide.

While stress, anxiety, and worry are often used interchangeably in everyday conversation, they have distinct meanings to mental health professionals. Consider the following differences:

• Stress: Stress is typically a response to a real-life (or external) situation that makes it hard for you to cope. Tight deadlines, toxic relationships, and the feeling of having too much on your plate all qualify as stressors.
• Anxiety: Anxiety is your internalized response to these external stressors. For example, you might stay up all night worrying about your presentation the next day, or you might feel sick to your stomach when your elevator stops unexpectedly between floors.
• Worry: Worry is a form of anxiety. While anxiety can have both physical and mental symptoms, worry involves specific thoughts and conscious feelings. Your mind might seem to have a life of its own when you’re confronted by a stressor. If you frequently project yourself into the worst future possible or imagine 20 ways your day could go wrong, it’s time to learn more effective coping techniques for stress and worry. 

There's no magic bullet for erasing stress or feelings of anxiety. But when you plan for expected stress and learn how to handle pressure, you can learn to calm down over time.

1. Plan for daily aerobic exercise 

Experts recommend aerobic exercise to boost endorphins and other feel-good chemicals that calm your brain — and, at a basic level, to give your body something to do when your brain is worrying. You don’t have to run marathons to enjoy the benefits of aerobic exercise. Plan for a walk around the neighborhood, a bike right with your kids, or an exploration of the trails near your home. 

2. Smile or laugh regardless of your mood

Research shows that simply faking a smile can boost your mood in a matter of seconds. Call your funniest friend, watch a comedy, or just form your mouth into a smile to see how it affects your stress levels.

3. Learn to meditate

Meditation that encourages you to clear your brain of “noise” — rather than focusing on a guided meditation or a chant — is helpful to those struggling with work stress and anxiety, according to a recent study. It’s not difficult to begin: Find a quiet place and simply close your eyes. You can start with five minutes a day and work up from there.

4. Eat a healthy diet

A body that’s starved for nutrients will be more physically stressed — and physical stress can turn into mental stress. With adequate nutrition, your body will respond more effectively in stressful situations and not get sick as often.

5. Sleep more deeply

Lack of sleep can cause physical and mental stress, and stress can make it more difficult to sleep. Try breathing exercises or progressive relaxation to allow your body to calm down before sleep. If you’re having significant trouble sleeping, talk to your doctor about other options.

6. Use a full-spectrum light in the winter

Many people struggle to maintain a positive mood during the winter time. Less light during the daytime can mean trouble sleeping, fatigue, and even seasonal depression. Try full-spectrum light therapy to relieve symptoms of exhaustion and mental stress during the darkest months of the year.

7. Set a routine for yourself

Routines give you a set structure for your day, let you schedule important activities you don’t want to forget, and allow for built-in downtime. Consider a good routine — meaning one that’s realistic for your day — as part of a basic stress-management toolkit.

8. Journal your thoughts

Diaries aren’t just for kids. Journaling can be a powerful tool to help you work out your emotions and let off steam after a stressful day. Writing down your thoughts can help you get to know yourself and learn how your brain works as well.

9. Spend more time in nature

You’re not imagining feeling happier and less stressed when you spend time outdoors. According to several studies, green spaces can improve your mood and combat stress.

10. Learn to say “no”

Are you a people pleaser? You might feel the need to say yes to every invitation that comes your way. Learn how to say no in your professional life to duties that aren’t yours (and that don’t advance your career) and in your personal life to give your brain a chance to calm down and reset.

11. Spend more time with loved ones

Scheduling another appointment might be a task you’d rather avoid, but seeing your loved ones in person can have real benefits. If you don’t have family and friends nearby, consider joining a religious community, a volunteer organization, or a regular game night at your local library to make positive social connections that decrease your physical and mental stress.

12. Get off social media (at least temporarily)

Social media probably isn’t going anywhere. Currently, more than two-thirds of American teens and adults use various platforms to engage with others in a virtual space. The constant urge to compare your life to others’ lives, the never-ending stream of information, and the overstimulation of spending too much time with a screen in your face can lead to real health issues. 

13. Evaluate your work-life balance

According to a survey conducted by Grand Canyon University, more than half of American businesspeople spend more than 40 hours a week at work. Some work at least five hours every weekend. If you feel like your job is taking over your life, it may be time to cut back on your hours, move into a different role, or even consider a career change. 

14. Ask for help with caregiving duties

If you’re a member of the “sandwich generation”, you might be feeling under immense pressure as you manage the needs of an older parent with those of your children. The American Psychological Association recommends taking care of yourself, identifying your stress triggers, and outsourcing care when you can. For example, your spouse or sibling might be able to drive your mother to her doctor’s appointment while you pick up the kids from school.

15. Give small children chores

Giving your small children a routine and teaching them how to be more independent can go a long way toward decreasing your daily stress levels. Experts agree that even two-year-olds can help with simple tasks like putting away toys. Preschoolers might want to help you set the table for dinner or pick out their own outfit for the next day. 

16. Try a massage

A professional massage is a wonderful way to relax and let go of neck, shoulder, and back tension — but you could also bring a few of these benefits into your daily life. Try giving yourself a hand or foot massage, or buy a back massage cushion for your office chair.

17. Schedule a therapy appointment

There’s no shame in asking for help managing your stress and worry. Look for a professional who specializes in cognitive behavioral therapy to help you understand your triggers. Over time, you will learn new coping mechanisms for situations that make you feel like you’re drowning in worry.

Take steps to cut back on stressors that are no longer serving you, and try to learn more about how your brain and body could be stuck in a cycle of anxiety and worry. Talk to your doctor or mental health professional for more suggestions on managing stress and negative emotions.