How to Cope with Anxiety?

To cope with anxiety, start by identifying your symptoms and triggers, then use calming techniques like deep breathing and mindfulness. Maintain a healthy routine, reduce stressors, and talk to someone you trust. If anxiety continues to affect your daily life, reach out to a mental health professional. AERCS Therapy offers supportive services to help you manage anxiety effectively.

Smiling woman on a video call outdoors, representing connection and support as part of learning how to cope with anxiety through communication and self-care.
Gloria Segovia
Read Time:
2
minutes

Time Needed : 60 minutes

Anxiety can feel overwhelming, but there are practical steps you can take to manage it day-to-day. Learning how to cope with anxiety involves building self-awareness, practising calming techniques, and seeking support when needed. Follow the steps below to begin managing your anxiety in a healthy, sustainable way.

  1. Step 1: Recognize the Signs of Anxiety.

    Approximately 5 minutes.
    Start by identifying how anxiety shows up in your life. Symptoms may include racing thoughts, restlessness, fatigue, muscle tension, or difficulty sleeping. Recognizing your personal warning signs helps you respond early and effectively.

  2. Step 2: Practise Deep Breathing and Relaxation Techniques.

    Approximately 10 minutes.
    Calming your nervous system can help you feel more in control. Try deep breathing exercises, progressive muscle relaxation, or mindfulness meditation. Even five minutes a day can reduce tension and increase your sense of calm.

  3. Step 3: Stay Active and Maintain a Healthy Routine.

    Approximately 20 minutes.
    Physical activity, sleep, and proper nutrition all play key roles in reducing anxiety. Aim for regular movement, balanced meals, and a consistent sleep schedule. Small changes, like a daily walk or reduced screen time before bed, can make a big difference.

  4. Step 4: Limit Stimulants and Reduce Stress Triggers.

    Approximately 5 minutes.
    Caffeine, alcohol, and excessive screen time can heighten anxiety symptoms. Reduce or avoid these when possible, and identify specific stressors in your life. Setting boundaries, saying no, and managing time wisely can help lower your stress load.

  5. Step 5: Talk to Someone You Trust.

    Approximately 10 minutes.
    If possible, sharing how you feel with a trusted friend or family member can provide relief and help you gain perspective. Sometimes, just being heard can ease the intensity of anxious thoughts and emotions.

  6. Step 6: Reach Out to a Mental Health Professional

    Approximately 10 minutes.
    If anxiety is affecting your quality of life, it is important to seek help from a licensed mental health clinician. They can provide therapy, tools, and strategies tailored to your needs. AERCS Therapy offers professional mental health services that you can discuss confidentially.
    Contact AERCS Therapy Today

Is it normal to feel anxious every day?

Occasional anxiety is normal, but if you feel anxious most days or it interferes with your daily life, it may be an anxiety disorder. It is important to seek support and learn coping strategies.

Can anxiety go away on its own?

What types of therapy help with anxiety?

Can exercise really help reduce anxiety?

When should I seek professional help for anxiety?

About the Author

Gloria Segovia, SSW, BA, BSW (Spec Hons), MSW, RSW, RP, is a bilingual (English, Spanish) EMDR psychotherapist and clinical social worker with 15+ years of trauma-informed care for children, youth, families and couples. The principal and founder of AERCS Therapy, she integrates EMDR, Solution-Focused, Cognitive Behavioural Therapy, Emotion-Focused Therapy and the Gottman Method for couples counselling, to deliver strengths-based, culturally inclusive support. Gloria has practised in both private practice and hospital settings, and she supervises BSW/MSW students and emerging clinicians through York University. She is registered with the Ontario College of Social Workers and Social Service Workers and the College of Registered Psychotherapists of Ontario.

Give Us a Call...

Get in Touch.
Ask Any Questions.

Call Us

TORONTO
(416) 486-2300

ORANGEVILLE
(519) 938-9191








    Logo for AERCS Therapy - Light.

    AERCs Orangeville Location

    873209 5 Line E, Orangeville, ON L9W 6A4

    Orangeville Phone

    Office (519) 938-9191

    AERCs Toronto Location

    1949 Younge St, West, Suite 301, Toronto, ON M4A1Y2

    Toronto Phone

    Office: (416) 486-2300
    Fax: (416) 486-6469

    Logo for AERCS Therapy - Light.

    Book a Session in Toronto
    Book a Session in Orangeville
    About AERCS Therapy
    AERCS Therapy Blog
    Booking
    Privacy Policy

    Land Acknowledgement for Orangeville:
    We would like to acknowledge the treaty lands and territory of the Williams Treaty Nations and the Mississaugas of the Credit First Nation. We also recognize that Dufferin County is the traditional territory of the Wendat and the Haudenosaunee, and is home to many Indigenous people today.

    Land Acknowledgement for Toronto:
    We acknowledge the land we are meeting on is the traditional territory of many nations including the Mississaugas of the Credit, the Anishnabeg, the Chippewa, the Haudenosaunee and the Wendat peoples and is now home to many diverse First Nations, Inuit and Métis peoples. We also acknowledge that Toronto is covered by Treaty 13 with the Mississaugas of the Credit.