Feeling anxious

Anxiety is a normal emotion that evolved as an age-old survival instinct from when humans faced frequent threats. That response to stressful situations still exists inside all of us, and it can be overwhelming. If anxiety starts to interfere with our ability to enjoy life, it’s time to manage those feelings in a healthy way.

Breathe

Anxiety has physical side effects like chest tightness and shallow breathing, which can make it hard to think clearly and feel calmer. Breathing exercises can alleviate that physical reaction and help us cope in the moment.

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Breathe and let go of stress with Headspace

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Reflect

Distracting ourselves to anxious feelings may provide temporary relief, but when it’s not addressed directly, anxiety can come back with a vengeance. Leaning into anxious feelings can help us identify coping strategies to use. Start by asking these questions.

What triggered an anxiety spike?

Anxiety can be disorienting because we don’t always know what caused it, and that’s okay. But if you’re able to pinpoint the source of your anxiety, that can be a helpful first step toward addressing it. Is there a particular person or situation that’s causing those anxious feelings?

Have you felt this way before?

Thinking back to other times we’ve felt anxious can help identify triggers — especially those that are less obvious. Journaling is a great way to discover those patterns. For instance, maybe you feel more anxious when your morning routine is rushed or after interactions with certain people.

Can you change it?

If you are able to pinpoint triggers for your anxiety, think about ways you can make changes to lessen those feelings. This can include limiting contact with a specific person, adjusting your schedule, having a conversation you’ve been avoiding or asking for help.

Can you accept it?

Sometimes we can’t change the things that contribute to our anxiety. For instance, if we’re struggling with an illness or a challenging dynamic at work or school, we may need to accept a certain level of anxiety and find ways to cope with those feelings.

Learn

If you’re anxious a lot, it can help to explore what’s known about anxiety and how to effectively manage it.

Resources

Understanding Our Stress and Anxiety

Active Minds has a roadmap to help us understand our stress and anxiety.
Not Another Anxiety Show

The “Not Another Anxiety Show” podcast has real stories that explore many dynamics of anxiety and stress.

Act

Effective coping strategies are a powerful tool that anyone struggling with anxiety can access at any time. What works can differ from person to person, so try out different methods until you land on strategies that are right for you.

Article

Get Tips from ADAA

The Anxiety and Depression Association of America has put together a list of tips and coping strategies

Connect

Bottling up anxiety can make it worse. Talking about it often makes it better. If anxiety is interfering with school, work, or relationships, it’s wise to reach out for support from a professional before things get worse. Check out the resources below or browse the full directory here.

When contacting a resource below, any information you provide will be collected and used by that resource, subject to its end user terms and conditions and privacy policy. Please contact the applicable resource if you would like more information.

Resource	Type	Contact
Crisis Text Line Have a free, confidential chat with a trained counselor. Available 24/7.	Text Line	Text ACTION to 741-741
Lifeline Call for a free, confidential conversation with a trained counselor. Available 24/7.	Call Line	988
Warmline Directory A Warmline is a free peer-run hotline that offers emotional support, staffed by volunteers with lived experience.	Website	Find a Warmline
Inclusive Therapists Inclusive Therapists offers a safer, simpler way to find a culturally responsive, social justice-oriented therapist.	Website	Visit website
ADAA Therapist Search A tool to help find local mental health services, including teletherapy options.	Website	Visit website
BetterHelp A paid online portal that provides access to mental health services, including online counseling, phone, and text communication.	Website	Visit website
TalkSpace A paid online text therapy platform that provides 24/7 access to licensed therapists who cover a broad range of mental health services.	Website	Visit website
Outside the U.S.? Find a Helpline Free emotional support, wherever you are.	Website	Find a Helpline

Need help now?

If you’re struggling and need to talk to someone, you are not alone. There are many free, confidential resources available 24/7.

Resource	Type	Contact
Trans Lifeline A peer support phone service run by trans people for the trans community, that operates from 10am to 5am EST.	Call Line	877-565-8860
Trevor Lifeline A safe, judgement free support service for LGBTQ and questioning youth who are struggling or thinking about suicide. Available 24/7.	Call Line	1-866-488-7386 or text “START” to 678-678
Disaster Distress Helpline A 24/7 hotline that provides immediate crisis counseling for people experiencing emotional distress related to a natural or human-caused disaster.	Call Line	1-800-985-5990 or text “TalkWithUs” to 66746
SAMHSA Treatment Locator A free, confidential resource for finding therapists and other mental health professionals. Available 24/7.	Website	Visit website or call 1-800-662-4357

Need help now?

Feeling anxious

Breathe

Breathe and let go of stress with Headspace

Reflect

What triggered an anxiety spike?

Have you felt this way before?

Can you change it?

Can you accept it?

Learn

Resources

Understanding Our Stress and Anxiety

Not Another Anxiety Show

Act

Get Tips from ADAA

8 best anxiety apps

Meditation Tips from Headspace

Connect

Need help now?

Get help now.

The Lifeline

Call or text 988

Outside the U.S? Find a Helpline

mentalhealthishealth.findahelpline.com/

More resources