Anxiety Refresher: Symptoms and Coping Strategies

In short: Anxiety is intense, persistent worry or fear that shows up in both mind and body, with symptoms like restlessness, a racing heart, shallow breathing, and trouble concentrating. Quick coping strategies include square breathing, changing your body temperature, short mindful breaks, music, and tackling one task at a time. (Updated October 2026)

If you are someone who experiences anxiety (like a lot of us do), welcome! My goal for this blog post is a refresher on anxiety, its symptoms and some coping strategies. We all need a refresher at times, especially as things in our lives are always changing and evolving, it can be hard to keep up and maintain the things we might categorize as “easy” or “simple”; but with anxiety we all know, nothing is as "easy" as it seems.

Anxiety is defined by intense, excessive and persistent worry and fear about everyday situations.

Some (but not all) symptoms you may experience are:

• Feeling nervous or restless

• Having a sense of impending danger or panic

• Increased heart rate

• Shallow breathing

• Sweating

• Difficulty concentrating

If you do experience these, you may be in need of some coping strategies as well.

Square Breathing

You can try following this pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, pause for 4 seconds and repeat. You can do this cycle 4 times and see if you notice a shift in your body, making breathing easier and slowing your heart rate back down.

Mindfulness

Incorporating some mindfulness into your weekly self-care routine can help you stay in the present moment, acknowledge thoughts & feelings and not get attached to them and feel more grounded. This can be done by taking a mindful walk (using your 5 senses on the walk to stay present) or a 5-minute meditation (apps like Calm and Headspace are great!).

Changing Your Temperature

Changing your temperature by holding a piece of ice or running your hands under cold water triggers your brain to think about your cold hand, rather than the racing thoughts, and in turn calms your body down to think more clearly.

Self-Care Breaks

Taking a break throughout the day, even for 5 minutes, can allow you to take a breather, step away from a situation and again, calm your body and mind down. If you are able to get outside, even better! But a change of any type of scenery can be helpful!

Listening to Your Favorite Song

Music really does work wonders! Listening to your favorite song can remind you of a positive experience and can also give you a break from some racing thoughts. A mini dance party doesn't hurt either :)

Tackling One Thing at A Time

If you struggle with thinking "this is too much, I can't handle this", start by tackling one thing at a time. Go slow and remain focused on one task, one situation, one decision and meet yourself where you're at.

This is not an exhaustive list by any means and what works for you, may not work for someone else, so it's important to try out different coping strategies and figure out what works best for you! It's also important to learn ways to identify your anxious triggers and understand them which a therapist can help you do!

If you experience anxiety and want to understand more about it, please reach out! We are here to help and YOU deserve it.

Daily Habits That Lower Anxiety Over Time

• Wake up and go to bed at consistent times.

• Build simple structure into your day, even on days off.

• Stay connected through calls, walks, or game nights with people you trust.

• Limit news and scrolling, especially before bed.

• Make time for an absorbing activity, like reading or a hobby.

• Move your body in a way that feels good each day.

Why Routine Helps With Anxiety

Anxiety feeds on uncertainty and a sense of losing control. Predictable routines give your nervous system cues of safety and make it easier to sleep, focus, and recover from stress.

When Anxiety Needs More Than Coping Skills

• You feel anxious most days for weeks or months

• You have panic attacks

• You avoid places or situations because of fear

• Anxiety is affecting your sleep, work, school, or relationships

If this sounds familiar, therapy can help. Approaches like CBT and EMDR treat the patterns and experiences that keep anxiety going.

Frequently Asked Questions About Anxiety

What is the fastest way to calm anxiety?

Slow breathing with a longer exhale, changing your temperature with cool water, and grounding through your senses can calm your body within minutes.

What is the difference between stress and anxiety?

Stress is usually a response to a specific pressure and fades when it passes. Anxiety can continue even without a clear cause and often involves persistent worry.

Can anxiety cause physical symptoms?

Yes. Anxiety can cause a racing heart, tight chest, stomach upset, headaches, muscle tension, and fatigue.

When should I see a therapist for anxiety?

Consider therapy when anxiety is frequent, lasts for weeks, or gets in the way of daily life. You do not need to wait until it feels unbearable.

Related reading: The 3 best grounding skills for anxiety · Why breathing helps you relax · How does EMDR therapy help with anxiety?