Published Sep 24, 2025

Coping With Anxiety: 8 Ways to Relieve Stress and Anxiety

Written by  Angela Myers
Reviewed by  Dr. Shamard Charles, MD-MPH

Article at a glance

  • Anxiety is often described as a feeling of unease or intense worry. All of us experience it from time to time, but intense, prolonged anxiety can interfere with daily life.
  • When anxiety affects our daily routines, relationships, and peace-of-mind, there are ways to relieve symptoms, including seeking professional help and implementing at-home stress reduction techniques.
  • Some of the most effective at-home anxiety relief tips include breathing techniques, meditation, essential oils, eating the MIND diet, focusing on sleep health, and regular exercise.
Man and Woman Sitting on Blue Yoga Mat

Have you ever felt a pounding heart, intense worry, or an inability to relax when facing a stressful situation? These are all common anxiety symptoms, and most of us have probably experienced them at one point or another. In fact, 10–20% of older adults experience intense anxiety at least one time a year. However, there are many evidence-based treatment options and at-home relief techniques to try. 

What is Anxiety?

Anxiety is a feeling of dread, unease, or fear about the future. Anxious feelings are a normal part of life, and many of us feel them at one point or another. Someone may, for example, feel anxious about finances, navigating Medicare and health insurance options, or a loved one’s illness. In healthy amounts, anxiety can provide energy and motivation to research those insurance options or spend more time with that loved one.

But when anxiety becomes debilitating or is present for weeks or months, it’s not so helpful. In these situations, someone may develop an anxiety disorder, a condition where anxiety doesn’t go away after a stressor disappears. Disorders often cause periods of intense anxiety that disrupt daily life and make it hard to live in the present moment.

Symptoms of Anxiety

When we think of anxiety symptoms, we often think of the mental symptoms, such as:

  • Racing mind
  • Overwhelming, tense thoughts
  • Lower self-esteem
  • Feelings of dread or fear
  • Feeling like the world is speeding up
  • Behavioral changes, such as avoiding social situations or activities someone used to enjoy
  • Hoarding
  • Coping in unhealthy ways by increasing use of alcohol or drugs
  • Constantly fearing the worst or impending danger

While mental symptoms are common, anxiety can also impact our bodies physically. When we feel anxious, we produce stress hormones. The body’s reaction to those hormones causes a ripple effect on various parts of the body, harming tissues of the heart and digestive tract. When that ripple effect occurs, physical symptoms of anxiety can manifest, such as:

  • Shallow, difficult breathing
  • Muscle tension
  • Racing or irregular heartbeat
  • Difficulty sleeping or insomnia
  • Upset stomach
  • Nausea
  • Increased sweating
  • High blood pressure

If left untreated, anxiety disorders can increase the risk of or worsen other medical conditions, including heart disease, irritable bowel syndrome (IBS), and autoimmune conditions like arthritis.

Common Causes of Anxiety Disorders

While the exact cause of anxiety remains unclear, it likely stems from a combination of genetics, environment, stress levels, and brain chemistry. That said, there are some common triggers that can lead to more severe forms of anxiety, like a disorder or panic attack:

  • An imbalance of certain chemicals in the brain, including the ​“happiness hormones” serotonin and dopamine
  • Traumatic events, especially in childhood
  • Family history of mental health conditions
  • An inability to manage stress
  • Life events, such as a stark change in finances or a cancer diagnosis
  • Social isolation
  • Poor sleep
  • Sedentary lifestyle
  • History of substance abuse
  • Sleep disturbances

As we age, the triggers of our anxiety change. A 2024 study identified a fear of falling as a cause of anxiety for older adults, but not for younger age groups. At the same time, what causes anxiety for young adults, such as career concerns or raising children, may be less likely to impact older populations. While anxiety is triggered in different ways for different people and age groups, it should be taken seriously regardless of what the trigger is. If you’re experiencing anxiety in any way, shape, or form, please consider opening up to your provider or loved ones so that you can find help.

Older man outside in plaid shirt

8 Ways to Relieve Anxiety

No matter why or how often anxiety impacts someone, strategies and resources to relieve symptoms should be readily available. Here are some of the tips that can help treat or manage a stressor directly or prevent anxiety altogether:

1: Seek Professional Help

To ease anxiety, especially if intense or persistent, consider working with a mental health professional. These professionals are trained to help individuals overcome mental disorders and help folks find ways to cope. They practice a variety of different treatment modalities including talk therapy, exposure therapy (when someone is exposed to a trigger to overcome it), and relaxation techniques. Licensed therapists, counselors, and psychologists can also refer patients to a psychiatrist for medication, if recommended as part of an individual’s treatment plan.

Professional help is one of the most proven ways to overcome anxiety. Those who seek professional help report a 20% reduction in anxiety disorder symptoms and a 23% increase in overall quality of life. 

To find a therapist in your area, visit:

2: MIND Diet

Poor nutrition can make anxiety worse. As a result, organizations like the American Psychiatric Association and many healthcare providers recommend tailoring what you eat to support overall mental health. 

While many dietary interventions can help with anxiety, the Mediterranean-DASH intervention for neurodegenerative delay (MIND diet) addresses mental health and cognitive concerns directly. In one study, those who adhered to the MIND diet were 97% less likely to develop an anxiety disorder than those who didn’t. Plus, this diet reduces the risk of cognitive issues, like Alzheimer’s and other forms of dementia.

The MIND diet is a mix of the Mediterranean and DASH diets. The most important foods for this diet include:

  • Berries
  • Leafy greens
  • Fish and lean meat
  • Nuts
  • Olive oil
  • Beans

The MIND diet recommends avoiding or limiting:

  • Red meat
  • Processed foods
  • Desserts
  • Pastries
  • Butter and margarine
  • Dairy products, like cheese and ice cream

Controlling portion size is also an effective way to indirectly limit anxiety as overeating or undereating may cause physical stress on the body which worsens anxiety.

3: Meditation

Meditation has many mental health benefits, including: 

  • Decreasing symptoms of anxiety and depression
  • Increasing connectedness (feeling less lonely)
  • Developing coping skills to deal with difficult life phases or bad news 

To meditate, set a timer for five to twenty minutes with the intent to control your thoughts during that time, either to think of nothing or something positive.

However, many find it intimidating to set a timer and meditate on their own. To help, there are free guided meditations available. A few to try include:

There are also various apps and sites to help guide you through meditation such as:

4: Gentle Movement 

Another positive way to cope with anxiety is to incorporate exercise into your week. Regular physical activity helps manage mental health symptoms. The CDC outlines that the immediate effects of physical activity include less anxiety and improved sleep quality.

If new to exercise, start with shorter sessions and gradually increase how long and how often you exercise. Time spent exercising can be devoted to many different types of workouts, including yoga, tai chi, brisk walks, and strength training sessions. When first developing an exercise routine, a good health goal could be to try out different exercise types, find one or two you like, and make time to do them weekly. 

5: Open Up to Others

Social isolation can make mental health symptoms worse. As a result, many find it useful to open up to others, whether that comes in the form of discussing anxiety with a loved one, joining a support group, or seeking professional help. Opening up can be challenging, but it offers benefits beyond just lessening anxiety. It can also improve your mood and provide intellectual stimulation.

The National Alliance on Mental Illness can help you find a support group and provides resources on how to develop strong relationships when struggling with mental health. It’s also important to note that you can always discuss your mental health with your provider, and they can help you develop a strategy to cope and work through your anxiety.

6: Breathwork

Deep breathing or focusing on your breath is a great way to stay rooted in the present and to minimize anxiety. A range of techniques and exercises can be useful at helping individuals control their breath. However, one study found that breathing techniques that reduced anxiety the most shared some common traits, such as:

  • Lasting five minutes or longer
  • Focusing on slow breathing, not fast breathing
  • Being guided by a breathwork facilitator 

The study also found that breathwork worked better over time, suggesting it should be a consistent practice. Some free guided breathing exercises that meet these requirements include:

7: Focus on Sleep

A good night’s rest can do wonders for mental health. A recent study looked at predictors of anxiety disorders in 16,669 participants and found that poor sleep increases the risk of developing an anxiety disorder and worsens already present disorders.

Some ways to facilitate better sleep include:

  • Going to sleep and waking up at the same time each day, even on weekends
  • Sleeping in a quiet, cool room
  • Avoiding caffeine in the evening
  • Eating lighter meals right before bed
  • Exercising regularly
  • Avoiding electronics for 30 minutes or longer before bed

8: Essential Oils

Certain essential oils can help relieve symptoms of anxiety, including:

  • Lavender
  • Jasmine
  • Bergamot
  • Clary sage
  • Peppermint
  • Chamomile
  • Rose
  • Orange
  • Lemon
  • Frankincense

While many people report essential oils as helpful, there is less evidence for this technique than the others on this list. Still, it may be a good option to accompany therapy and other lifestyle changes.

dropping essential oils on arm for relief

When to Seek Out Help

Whenever anxiety interferes with daily life or persists after the initial anxiety trigger disappears, it’s a good idea to get help. Working with a licensed mental health professional can help you manage anxiety, as well as gain tools to better cope in day-to-day life. 

Finding the Right Provider

When looking for the right provider, there are a few things to keep in mind:

  • If that provider specializes in managing anxiety disorders
  • If they have experience treating patients of a similar age or in a similar life phase
  • The provider’s availability
  • If they are an in-network provider for someone’s insurance 

Many people also find it useful to schedule a quick, often free, call with a provider before working with them. In that call, an individual can get a sense of the therapist’s approach to anxiety and if they feel comfortable opening up to that provider. 

Even more, your primary care doctor can extend referrals for mental health specialists they trust as well as help you build a plan for managing your anxiety.

Anxiety Treatment and Insurance Coverage

Many private insurance and Medicaid plans cover mental healthcare, though covered treatments differ. Check with an individual plan to see what is covered.

However, Medicare expanded mental health coverage in 2025, meaning more services are covered under their Original and Advantage plans than ever before. 

Mental health services covered by Medicare include:

  • Partial or full hospitalization for mental health 
  • An annual mental health screening by a primary care provider
  • Individual and group therapy and counseling with in-network providers
  • Mental health treatment devices approved by the Food and Drug Administration (FDA)
  • Family counseling when deemed medically necessary
  • Psychiatric evaluation and medication management
  • Prescription drugs that aren’t self-administered, such as injections
  • Intensive outpatient programs
  • Substance abuse treatment 

If someone elects a Medicare Part D plan or has prescription drug coverage through their Advantage plan, many medications for anxiety are also covered. 

Additional Resources

When dealing with stress, anxiety, depression, or any other mental health conditions, feeling overwhelmed is a common experience. You don’t have to deal with those negative thoughts and symptoms alone. There are free resources that can help you and/​or your friends, family members, and other loved ones, such as:

For immediate assistance, call, text, or visit:

FAQ

How do I overcome anxiety?

Overcoming anxiety often requires commitment and a few different strategies. The most effective include therapy, meditation, eating a healthy diet, regular movement, breathwork, and getting enough sleep.

What are five ways to overcome anxiety?

Five of the most common and effective ways to overcome anxiety are therapy, regular exercise, breathwork, meditation, and focusing on sleep health.

Does anxiety ever go away?

Anxiety can go away when a life event that is causing the anxiety, such as financial difficulties or an illness disappear. When anxiety persists or interferes with daily life, mental health professionals can help manage, reduce, or eliminate anxiety.

Health insights for older adults delivered straight to your inbox.

By providing my email, I consent to receive follow-up email from Oak Street Health in accordance with Oak Street Health's Privacy Policy.

Share this page

Related articles

View all articles