Managing anxiety can be challenging, but using effective coping skills can make a significant difference. Here are 50 techniques that can help calm your mind and manage stress. Save this page for when you need some ideas.
1. Deep Breathing
Take slow, deep breaths in and out to help calm your nervous system.
2. Grounding Exercises
Focus on your surroundings using the 5-4-3-2-1 method to anchor yourself in the present moment. Or pick a category and notice all of the objects in the room with that characteristic, ex: all blue objects.
3. Visualization
Imagine a peaceful place or scene in your mind to create a sense of calm and relaxation.
4. Progressive Muscle Relaxation
Tense and relax each muscle group, starting from your toes to your head, to release physical tension.
5. Positive Affirmations
Repeat uplifting statements to challenge negative thoughts and build a more positive mindset.
6. Mindful Meditation
Practice focusing on your breath or body sensations without judgment to reduce anxious thoughts.
7. Guided Imagery
Follow a guided meditation that takes you through a calming scenario to ease anxiety.
8. Distraction Techniques (Puzzles, Games)
Engage in an activity that occupies your mind, like solving a puzzle, to redirect focus away from anxious thoughts.
9. Cognitive Reframing
Challenge negative thoughts and replace them with more balanced perspectives.
10. Writing/Journaling
Write down your thoughts and feelings to process emotions and gain perspective.
11. Counting (Numbers, Objects, etc.)
Count backwards, name objects, or do simple math to refocus and shift away from overwhelming thoughts.
12. Physical Exercise
Engage in any physical activity to release endorphins, which can naturally elevate mood and reduce stress.
13. Drawing, Painting
Express yourself creatively through drawing or painting to process and release pent-up emotions.
14. Aromatherapy
Use essential oils like lavender or chamomile to create a calming environment through scent.
15. Stretching
Gently stretch your body to relieve tension and improve physical and mental relaxation.
16. Listening to Calming Music
Play soft or soothing music to help reduce stress levels and create a tranquil atmosphere.
17. Talking to a Supportive Friend or Family Member
Share your feelings with someone you trust to gain support and reassurance.
18. Setting Small Achievable Goals
Break tasks into smaller steps to reduce overwhelm and boost confidence through small wins.
19. Visualization of a Safe Place
Picture a place where you feel safe and content to soothe your anxiety.
20. Self-Soothing Through Tactile Objects (Stress Ball, Blanket)
Hold or touch a comforting object to ground yourself and provide sensory relief.
21. Naming Objects Around You (To Focus on Surroundings)
Name items in your environment to help shift focus from internal stress to external reality and ground yourself.
22. Walking in Nature
Spend time outdoors to benefit from the calming effects of natural surroundings.
23. Using a Fidget Spinner or Stress Toy
Use small tactile objects to keep your hands busy and provide a soothing outlet for anxiety.
24. Splashing Cold Water on Face or Hands
Apply cool water to your face or hands to reduce anxiety through sudden sensory stimulation.
25. Practice “Check the Facts”
“Check the Facts” is a Dialectical Behavior Therapy (DBT) skill used to reduce intense emotions by examining whether your emotional response is aligned with the actual situation. It involves looking at the evidence, challenging assumptions, and considering alternative interpretations to see if your thoughts or beliefs are based on facts or emotional distortions.
26. Watching a Comforting or Familiar Show
Watch a show you enjoy to create a comforting environment and distract from worries.
27. Practicing Yoga
Use slow, deliberate movements and breathing exercises to promote relaxation and reduce anxiety.
28. Scheduling Worry Time
Set aside a specific time to acknowledge worries, which prevents them from taking over your day.
29. Practicing Acceptance
Acknowledge and accept your emotions as they are, without judgment or resistance. This one takes practice. Remember that accepting isn’t the same as endorsing or liking something.
30. Practicing Gratitude Journaling
Write down what you’re grateful for to shift focus from stress to positive aspects of life.
31. Listening to a Podcast or Audiobook
Choose a topic you enjoy to engage your mind and distract from anxious thoughts.
32. Repeating a Mantra or Positive Statement
Say a calming phrase, like “I am safe,” to reinforce positive thinking and reduce anxiety.
33. Visualizing the Panic or Anxiety as a Wave Passing Over
Imagine anxiety as a temporary wave, reminding yourself that it will pass. Remember that most intense feelings will pass within about 20 minutes.
34. Holding a Grounding Object (Stone, Textured object)
Keep a small, smooth object in your hand and focus on its texture to ground yourself.
35. Using an App for Relaxation or Guided Meditation
Use a relaxation app, podcast, or Youtube video to access guided meditations or breathing exercises.
36. Creating a Coping Toolkit (Objects or Strategies That Help)
Assemble a collection of items or techniques that soothe and calm you during anxious moments. Make a “coping card” or note in your phone to remind you of helpful techniques.
37. Eating a Snack
Choose a snack to nourish your body and provide a sense of comfort. Consider different textures such as chewy or crunchy.
38. Repeating Self-Compassion Statements
Remind yourself to be gentle and kind, saying things like, “I’m doing my best.”
39. Holding Ice Cubes to Focus on Physical Sensation
Hold ice cubes or a frozen orange to quickly redirect attention from racing thoughts to a strong physical sensation.
40. Progressive Counting or Tapping
Use tapping or counting patterns to interrupt anxious thoughts and promote focus.
41. Using Adult Coloring Books
Color in detailed designs to engage your mind and release stress through creativity.
42. Doing Household Chores (To Refocus Energy)
Engage in simple tasks like washing dishes or cleaning to provide a sense of accomplishment and movement.
43. Setting a Worry Jar or Box (Write Down and Set Aside Worries)
Write down worries and place them in a jar as a symbolic way to let them go temporarily.
44. Reading a Book or Article
Read something that interests you to focus your attention elsewhere and relax.
45. Watching Soothing or Motivational Videos
Watch calming videos or motivational talks to inspire and uplift your mood.
46. Practicing Self-Compassion or Kindness
Treat yourself kindly, especially when struggling, to reduce self-criticism and anxiety.
47. Chewing Gum or Sucking on a Hard Candy
Use chewing or sucking as a mindful activity to reduce stress and stay present.