Do you sometimes feel like anxiety is taking over your daily life? You’re not alone. In 2013, an estimated 3 million Canadians (11.6%) aged 18 and older reported having a mood or anxiety disorder. More than a quarter (27%) said that their symptoms affected their lives “quite a bit” or “extremely” over the previous year.
Anxiety is one of the most common mental health conditions and can significantly impact your ability to work, maintain relationships, and enjoy life. If you’re wondering how to cope with anxiety, know that help is available and that many people experience similar challenges. Below are six of the best ways to cope with anxiety and manage anxious thoughts more effectively.
1. Identify Your Triggers
Understanding how to cope with anxiety starts with recognizing what causes it. Everyone’s experience is unique, but some common anxiety triggers include stressful life events, health concerns, certain environments, or even lack of sleep. Identifying your personal triggers can help you take steps to reduce their impact.
Working with a psychologist can help you better understand your anxiety patterns and develop personalized strategies to manage them. If your symptoms are interfering with your daily life, professional support may be an important next step.
2. Exercise Regularly
One of the best ways to cope with anxiety is to stay physically active. Exercise helps release endorphins—your brain’s natural mood boosters—and lowers stress levels. It also provides a healthy outlet for tension and anxious energy.
Even light physical activity such as walking, yoga, or stretching can make a big difference. If you’re finding it hard to stay motivated, talk to a mental health professional about building a realistic routine that works for your lifestyle.
3. Spend Time with Supportive People
A strong support system can make a big difference when you’re coping with anxiety. Spending time with friends or family who make you feel safe and heard can reduce feelings of isolation and help you deal with anxious thoughts more effectively.
If you don’t currently have a strong support network, consider joining a local group or speaking with a counsellor who understands how to cope with anxiety and can provide additional guidance.
4. Practice Deep Breathing or Meditation
When anxiety hits, it can cause shallow breathing, rapid heart rate, and racing thoughts. Deep breathing exercises help slow your system down, making it easier to relax both mentally and physically.
Meditation is another proven tool for calming the mind. It allows you to focus on the present moment, reducing the power of anxious thoughts. Practicing mindfulness and breathing techniques consistently can help build long-term resilience.
5. Express What You’re Feeling
If you’ve ever wondered how to deal with anxiousness, try writing or drawing as a way to release emotions. Journaling can help you process your feelings, organize your thoughts, and gain insight into what’s causing your stress.
This simple act of expression doesn’t replace professional care but can be a helpful way to supplement your personal coping strategies. Creative outlets like art or writing are especially valuable when anxiety feels overwhelming.
6. Avoid Stimulants Like Caffeine and Alcohol
Caffeine and alcohol are common go-to options when people feel stressed, but both can make anxiety worse. Caffeine increases alertness but may also trigger restlessness and panic symptoms. Alcohol might initially feel calming, but it is a depressant that can lead to mood swings and worsen anxiety over time.
If you’re learning how to cope with anxiety, it’s best to limit or avoid these substances. Focus on hydration, nourishing foods, and balanced habits that support your mental and physical health.
What Next?
If anxiety is affecting your ability to live the life you want, there is help available. Learning how to cope with anxiety looks different for everyone, but working with a psychologist can give you the tools, clarity, and confidence to manage your symptoms more effectively.
Our experienced mental health team uses approaches like Cognitive Behavioural Therapy (CBT) and other evidence-based strategies to help you understand and manage anxiety in a way that works for you.
Book a Consultation
You don’t have to navigate anxiety alone. If you’re searching for ways to cope with anxiety, how do you cope with anxiety, or simply want to feel more in control, we’re here to help. Book a consultation with one of our psychologists today and take the first step toward feeling better.
