What's your go-to coping strategy for dealing with stress or anxiety? How does it help you calm down and refocus?

Question

Stress and anxiety can be overwhelming, but effective coping strategies exist to help manage these challenges. This article presents a comprehensive list of practical techniques, backed by expert insights, to address stress and anxiety in daily life. From reconnecting with your body to implementing structured routines, these strategies offer a range of options to support mental well-being.

Ann Krajewski · Answer

As a clinical psychologist working with high achievers who struggle with anxiety, my go-to coping strategy is what I call "embodied grounding." When anxiety hits, I immediately shift from being trapped in my racing thoughts to reconnecting with my physical body through movement.
For me personally, yoga has been transformative. The combination of physical postures with mindful breathing creates a powerful anchor to the present moment. When I notice my mind catastrophizing about future client sessions or professional responsibilities, I step away for even just 5 minutes to do simple stretches while focusing on extending my exhales longer than my inhales.
I've seen remarkable results with clients who feel paralyzed by perfectionism and anxiety. One tech executive I worked with implemented the "2-minute rule" where he would commit to just two minutes of a dreaded task. This tiny commitment consistently broke his paralysis cycle, and the relief was immediate.
Progressive muscle relaxation is another evidence-based technique I rely on. The deliberate tensing and releasing of muscle groups interrupts the anxiety feedback loop in your nervous system. I find this particularly effective before bed when my mind tends to review the day's therapeutic encounters and plan for tomorrow's sessions.

Dr. Ashley Tolleson · Answer

Even as a mental health therapist, I regularly use calming skills to manage my stress. My go-to coping strategy is a combination of mindful breathing and grounding techniques. When I notice stress or anxiety rising, I take a moment to pause and focus on slow, intentional breaths—typically a simple 4-4-4 pattern: inhale for four counts, hold for four, exhale for four. At the same time, I engage my senses to ground myself in the present—maybe noticing what I can see, hear, or feel around me.
This practice helps regulate my nervous system and bring me back to center. As mental health therapists, we hold a lot of emotional space for others, and it's easy to carry that energy with us. Grounding and breathwork help me create a buffer between what's mine and what's not. It allows me to reset, stay present, and return to my work with clarity and compassion. It's a small moment of self-care that keeps me rooted, especially during full or emotionally intense days.

Sarah Wellband · Answer

As a remedial hypnotist, I regularly work with people who are suffering from stress and anxiety, so it's very important to be able to manage my own emotions. I do this by simply listening to what my mind is trying to tell me.
Anxiety is the emotion that brings things to our attention that are too important to ignore; this could be checking for traffic before stepping into the road or getting out of an abusive relationship. The problem comes when we ignore that whispering voice - it will rise in volume in an attempt to get your attention until it becomes a scream.
Sometimes your subconscious is working on outdated or misunderstood information - a fear of spiders picked up from your grandmother's reaction is a classic example - so it's key to use the information from our rational mind to update the subconscious 'hard drive'. 
A personal story: A few weeks ago, I was in Salzburg and visited the famous salt mines. Now, a part of my mind was quite frightened of the idea of going deep into a mountain with millions of tons of rock above my head. I gently squeezed my own hand and reassured that part that there was nothing to be scared of. As a result, I enjoyed every moment with no fear!

Erena DiGonis · Answer

My go-to coping strategy for managing stress or anxiety is grounding myself through breath and movement — most often by stepping outside for a brisk walk and tuning into my senses. I'll intentionally notice the feeling of my feet on the ground, the rhythm of my breath, the temperature of the air, or the colors and sounds around me. This sensory focus helps pull me out of my head and back into the present moment.
When we're stressed or anxious, it's easy to get stuck in loops of overthinking or worst-case scenarios. Movement combined with mindful attention interrupts that cycle, helps calm the nervous system, and provides the mental space to approach the next task with more clarity and focus.
It's a simple practice, but one that reliably helps me reset — especially on those busy days when stress feels like it's piling up.

Max Shak · Answer

As a founder, stress and anxiety come with the territory. Over the years, I've realized that having a reliable coping strategy isn't just helpful—it's essential. My go-to method is structured physical activity, specifically long-distance running combined with deep-breathing exercises. It's simple, but it works consistently for me.
Running gives me a controlled environment where I can channel nervous energy and shift my mindset. When I'm on the move, especially over longer distances, my brain naturally starts to declutter. The repetitive motion and the focus on breathing pull me out of a reactive state and into a more reflective one. It's in these moments that solutions to problems often emerge without forcing them.
I also make it a point to layer breathing techniques into my day even outside of running. Deep, deliberate breathing is something I can control no matter where I am, and it acts as an immediate signal to my mind and body to slow down. It's surprisingly effective at turning down the volume on anxious thoughts before they spiral.
This practice helps me calm down by giving me both a physical outlet and a mental reset. Once I've worked through the stress physically, I come back to the situation with better focus and a much clearer head. It allows me to approach challenges rationally instead of reactively, which is critical when you're leading a team and making decisions that impact others.
If there's one piece of advice I'd give based on my experience, it's to find a physical and mental habit you can commit to even on your busiest days. You don't need a complicated system; you need something consistent that lets you reset and realign with your goals under pressure. For me, running and conscious breathing have been that anchor.

Clara Whitlow · Answer

Start with body-based resets. I teach all of my clients a method I use constantly: orienting. It works incredibly simply - you pause and let your eyes slowly scan the space around you, naming objects you see, textures you feel, sounds you hear, or scents you notice. No complicated breathing patterns or mantras are required. This tells your body it has options, not traps. I use this technique in hallways before important meetings, in parking lots after exhausting days, and even mid-conversation when anxiety disrupts my thoughts. It works because you can do it while moving - it meets you exactly where you are.
I also rely on physical pressure. I recommend weighted wraps across the chest or blankets over the lap that do more than provide comfort. They give your nervous system clear feedback that you feel secure. I keep mine next to my desk. When my thoughts start spinning or fragmenting, that weight helps ground me back in my body.
My clients always want the perfect words to fix their mindset. But the fastest path to clarity typically begins with physical sensations. You cannot think your way out of overwhelm. Your body needs to feel safe first, and only then your mind naturally follows. This physical approach creates the foundation for genuine reset.

Raymond Strippy · Answer

As someone who has built and sold multiple businesses while leading high-performance teams, my go-to coping strategy for stress is what I call "system-based detachment." When anxiety hits, I immediately document what's causing it, then design a small system to handle that stressor automatically next time.
For example, when client follow-ups were overwhelming me, I built an automated sequence that maintains 40%+ response rates without my daily involvement. This transformed a major anxiety trigger into a strength. The act of creating the system itself is calming—it gives me control while ensuring the problem won't return.
Physical detachment is equally critical. I learned after my first business that stepping away completely—even for a day—reveals which systems actually work versus which just seem to work when I'm watching. One client shared that their "terrifying first day off" showed them they'd been the bottleneck all along.
My team knows my rule: "Freedom doesn't come from more. It comes from systems that run without you." This mindset shift fundamentally changed my relationship with stress—I now see anxiety as a signal to build better processes rather than work harder. The solution to overwhelm is rarely more effort; it's better systems.

Robby Welch · Answer

As a National Head Coach who's been in high-pressure competitive boxing environments for years, my go-to strategy for managing stress is what I call "calibrating my baseline." Through boxing, I've found that regularly exposing myself to controlled stress (sparring, competition) actually raises my threshold for handling everyday anxiety.
When stress hits, I immediately focus on controlled breathing while visualizing myself in the boxing ring where I've learned to stay calm despite physical threats. This mental shift helps me recognize that most daily stressors aren't actually threatening my survival, giving me perspective instantly.
I've witnessed this change in countless members at Legends Boxing. One business owner who manages 60+ employees and runs multiple companies told me boxing completely changed his stress response. Before joining us, small workplace issues would trigger major anxiety, but after training regularly, those same triggers barely registered because his stress baseline had fundamentally changed.
The physical component is crucial - our bodies store stress physically. When anxiety builds, I'll often hit the heavy bag for just 10-15 minutes. The combination of physical exertion, rhythmic movement, and complete focus creates an almost meditative state that resets my nervous system. This isn't just exercise; it's purposeful stress management through controlled physical challenge.

Dr. Sam Zand · Answer

My go-to coping strategy for stress or anxiety is always somatic breathwork—specifically grounding myself through slow, intentional exhalation. When I start to feel overwhelmed, I pause, plant my feet firmly on the ground, and shift my awareness to my breath. I'll breathe in for a count of four and exhale for eight, sometimes placing a hand on my chest or stomach to anchor myself in the present moment.
As a psychiatrist and someone who guides others through emotional regulation every day, I've learned that the fastest way to calm the mind is through the body. This practice helps me shift from a sympathetic (fight-or-flight) state into parasympathetic (rest-and-digest), allowing my nervous system to recalibrate. Within minutes, I can feel my heart rate slow, my thoughts settle, and my ability to focus return. It's not about escaping stress—it's about giving my body permission to feel safe enough to respond instead of react. This has been my most reliable reset button in both clinical settings and everyday life.

Derek Pankaew · Answer

When I'm stressed or anxious, I do this weird little trick I call "time traveling." Basically, I mentally fast-forward to a version of me that's already past the current mess. Not in some vague "everything will be okay" way—but super specific. I picture Future Me, two weeks or two months out, looking back and saying, "Yeah, that sucked—but here's how I handled it."
And then I reverse-engineer my way there.
It sounds abstract, but it snaps me out of the present-panic spiral. When you're in the middle of anxiety, your brain kind of lies to you—it says, "This moment is everything." But it's not. Most stress is just a blip. The hard part is believing that while you're inside the blip.
So I sit down, take five minutes, and actually write out a paragraph or two from Future Me's POV. What I did. How I made it through. What the outcome looked like. It creates a sense of distance, like I'm stepping out of the pressure cooker and into a version of reality where I already figured it out.
It doesn't fix everything—but it puts me back in the driver's seat. And that's usually all I need to stop spiraling and get back to work.

Matt Bowman · Answer

Taking a deliberate "tree break" for just 15 minutes resets my mental state during high-stress periods more effectively than any indoor stress management technique I've tried.
Last quarter, during an intense client crisis, I found myself making increasingly poor decisions as stress mounted. Instead of pushing through, I walked to a nearby park with mature oak trees and simply sat observing their patterns and movements. After this short break, I returned with a solution approach that resolved the situation in half the time my stressed brain had estimated. This practice has now become standard for our leadership team when facing complex problems.
The specific focus on trees matters: their size, permanence, and natural patterns create perspective that office environments can't provide. Try identifying a spot with significant trees within walking distance of your workspace, and commit to visiting when facing decision paralysis or heightened anxiety. The combination of physical movement, natural surroundings, and shifting your visual focus from screens to living systems creates a cognitive reset that's surprisingly powerful for breaking stress cycles.

Seann Malloy · Answer

Combining structured breathing (4-7-8 pattern) with systematic examination of stress-related evidence is my most effective anxiety management technique during high-pressure situations like courtroom arguments. This dual approach addresses physical symptoms through parasympathetic activation and prevents catastrophic thinking through cognitive reframing.
Many stress management techniques fail by treating symptoms instead of underlying thought distortions. Writing down specific worries clarifies anxiety. Before presentations, documenting feared outcomes, their likelihood, and coping abilities reveals that anxiety comes from vague possibilities, not probabilities. Externalizing through writing stops anxious mental loops and creates emotional distance.
During an eighteen-month complex litigation, a daily five-minute journal was used to track anxiety triggers, responses, and outcomes. This systematic approach proved valuable during this prolonged stressful period when single-session techniques would likely be inadequate. The tracking revealed a consistent pattern of anticipatory anxiety exceeding actual challenges, with feared outcomes rarely occurring. This evidence gradually adjusted the stress response, lowering baseline anxiety by demonstrating that capabilities generally surpassed the demands. The act of documenting also fostered a sense of control during uncertain times, providing emotional stability. This combined method offers significant benefits during extended periods of stress.
The effectiveness of any anxiety management technique depends less on the specific approach than on consistent implementation before stress escalates beyond manageable levels. I schedule brief preventative sessions before predictably stressful events rather than waiting until anxiety peaks. This proactive timing transforms stress management from emergency response into routine maintenance. Repeatedly navigating stressful situations successfully builds neural pathways that make future regulation easier. Highly resilient professionals consider stress management a continuous practice, not just a reaction to crises. This ongoing development of psychological flexibility improves, rather than impairs, their professional performance.

Bert Hofhuis · Answer

When stress kicks in, I go for a long walk, no phone, just a decent pair of boots and whatever weather London throws at me. It's something I picked up during my time in South Africa, where walking wasn't just about exercise; it was about resetting your head.
There's something about the rhythm of your steps that lets your mind slow down and start sorting things out without the pressure to fix everything immediately. I'm not trying to run away from anything; I just need a bit of space so I can return with a clearer head. I've had some of my best ideas halfway through Hampstead Heath in the rain, just letting the noise fade and letting thoughts untangle without forcing it.

Cristina Deneve · Answer

As an EMDR therapist specializing in transgenerational trauma, my go-to strategy for managing anxiety is bilateral stimulation - something anyone can adapt at home. When I feel overwhelmed, I use simple alternating tapping on my knees or shoulders while taking deep breaths, which helps activate both hemispheres of the brain and interrupts the anxiety cycle within minutes.
I've witnessed remarkable changes with my bicultural clients who struggle with family pressures. One first-generation American woman reduced her panic responses by implementing this technique during holiday gatherings when cultural expectations became overwhelming. The physical sensation creates a natural "pattern interrupt" that brings you back to the present moment.
For sustainable anxiety management, I recommend creating what I call "boundary rehearsals" - practicing short scripts for difficult interactions before they happen. Many of my clients report that preparing phrases like "I need a moment to think about that" or "I can stay for two hours" reduces anticipatory anxiety by 70% because they're not caught off-guard when pressured.
What makes these techniques effective is that they address both the physiological and psychological components of anxiety. Your body needs the physical regulation that bilateral stimulation provides, while your mind needs the prepared language to maintain boundaries. Together, they create a practical system you can deploy anywhere without anyone necessarily noticing you're using a therapeutic technique.

Jerome Draculan · Answer

My favorite stress reliever is loading a barbell and performing something relatively straightforward—such as a 20-minute EMOM of deadlifts and push-ups.
It may not be sexy, but it works because it brings order where everything else is chaos. In the fitness industry—where you're working with client expectations, product supply and demand, and unpredictable growth—anxiety creeps in very rapidly and stealthily. So I use something that brings rhythm and focus. One step per minute, one minute per step, and zero thinking.
By the time I am done, my body is exhausted but my mind is focused. That physical beat flips the switch from reaction to responsiveness. It's a reboot—albeit with perspiration and a barbell.
Why it is beneficial to you: You are problem-solving constantly in this work. It boils it all down to one problem: excel under pressure. That translates to everything else—business decisions and strategy with your team.
Bottom line: I don't turn away from it when tension starts to build—I own it instead. That is what keeps me razor-sharp.

Kelsey Fyffe · Answer

As a therapist specializing in anxiety and eating disorders, my go-to coping strategy is what I call "emotion labeling" – simply pausing once per hour to identify what I'm feeling in that moment. I've seen this work wonders with my ballet dancers at Houston Ballet who face immense performance pressure; this micro-practice takes seconds but interrupts the anxiety spiral by creating awareness before emotions reach overwhelming levels.
Self-compassion is another powerful tool I use regularly. When I experienced intense anxiety over a tax issue (as I mentioned in my blog), I acknowledged my feelings with "This is really hard right now," which immediately reduced the shame spiral that often accompanies anxiety. This approach works because it addresses both the primary emotion (anxiety) and the secondary emotion (feeling bad about feeling anxious).
For immediate physical relief, I find body-based interventions most effective. Rather than trying to think my way out of anxiety, I focus on physical sensations – like the pit in my stomach or muscle tension – and direct my attention there with curiosity rather than judgment. This mindfulness technique shifts activation from the limbic system (emotional brain) to the prefrontal cortex (rational brain).
I also recommend having a concrete "freakout protocol" ready before you need it. Mine involves accepting unpleasant emotions rather than fighting them, implementing targeted self-care (like ensuring I eat regularly even when anxiety decreases appetite), and systematically reducing anxiety-feeding behaviors (like excessive Googling or rumination). Having this protocol prevents me from getting stuck in unproductive anxiety loops when stress hits.

Rachel Stone · Answer

As a medical aesthetics professional, my go-to coping strategy for stress is what I call "sensory grounding." When anxiety hits, I focus on deliberately engaging my senses. I'll apply a drop of lavender or citrus essential oil to my pulse points and take deep breaths while identifying three things I can see, touch, and hear.
The med spa environment taught me this technique when juggling multiple clients with different skin conditions like rosacea or acne. Working with lasers and advanced treatments requires absolute focus, so I needed a quick reset method between appointments. This practice creates a mental buffer that helps me transition between stressful situations.
I recommend keeping a "sensory kit" accessible - mine includes a cooling jade roller I keep refrigerated, a small bottle of calming essential oil, and a piece of silk fabric. The physical sensation of the cool roller on my face activates the parasympathetic nervous system, which I've seen work not just for me but for clients experiencing anxiety before treatments.
What makes this especially effective is its portability. During our med spa expansion, when I took on managing new staff while maintaining my client schedule, I could duck into a treatment room for 60 seconds, use my sensory reset, and return completely refocused. The physiological shift is remarkable - your heart rate physically slows and your mind clears.

Oliver Aleksejuk · Answer

Stress hits hardest when everything demands your attention simultaneously. Over the years, I've stopped trying to outwork it. My first move now is silence. I leave my phone in another room and go for a walk. No headphones. No distractions. Just movement and space. That simple act resets my focus. The noise in my head fades. I've solved bigger problems on a quiet sidewalk than in front of a screen.
Structure keeps the stress from creeping back in. I start each morning early and write down three priorities. No more. If those get done before noon, the day is on track. Everything else can wait. That list often includes family time, a check-in with my team, or 20 minutes with a coffee and zero notifications. These aren't luxuries. They're survival tactics. Stress feeds on chaos. Routine cuts it off.
This isn't about perfection. It's about having a system you trust when life goes sideways. That's what keeps the pressure from winning.

Alexei Schaller · Answer

My go-to strategy for managing stress is microdosing movement—short bursts of physical activity throughout the day. I used to think I needed a full workout to reset, but even five minutes of walking or 20 squats between tasks helps release tension and clears my head. It's a quick way to interrupt spiraling thoughts and reconnect with the present moment.
During a high-pressure week filled with back-to-back meetings and deadlines, I swapped two virtual calls for walking chats on the phone. The conversations were more relaxed, and I ended the day feeling noticeably lighter. The takeaway? Don't wait for stress to build up. Move early, move often, even just a little, and let your body help reset your brain.

Beth Southorn · Answer

As someone who has led a nonprofit serving over 100,000 residents in affordable housing communities, my go-to coping strategy for stress is what I call "purposeful pause and connect." When anxiety builds, I deliberately step away from whatever I'm doing for 3-5 minutes to connect with the deeper purpose behind my work.
This practice evolved during our rapid expansion at LifeSTEPS when we grew to serving 36,000 homes. I'd feel overwhelmed by the scale, but pausing to recall specific success stories – like the formerly homeless veteran who achieved homeownership through our FSS collaboration – would instantly recenter me and provide perspective.
My psychology background taught me that anxiety often stems from disconnection, which is why I intentionally keep a small notebook of resident testimonials on my desk. During particularly challenging days advocating for policy changes affecting vulnerable populations, reading these stories reminds me why the stress is worthwhile and helps me refocus on solutions rather than obstacles.
I've found this especially effective during the pandemic when our housing retention efforts became critical. Knowing our work directly prevented homelessness for families (achieving that 98.3% retention rate in 2020) provided the emotional anchor I needed when stress threatened to cloud my decision-making.

Craig Focht · Answer

When stress hits, I park my truck, pull out a roll of blue tape, and start wrapping a socket wrench or a pencil or whatever tool is within reach. I give myself five minutes, just wrapping and unwrapping, with no music, no calls, nothing. It sounds silly, but that little act of doing something pointless with my hands helps me reset. I have done this for years—probably wrapped that same tape roll over 300 times. It slows my breathing, takes my mind off the problem, and gives me space to come back with a little more control. Once I am done, I toss the tape back in the bin and move on. Simple techniques work when your mind is racing too fast.
That small ritual helps me avoid turning a ten-minute problem into an eight-hour mistake. I have avoided arguments, caught errors, and even saved a few deals by stepping away and doing that tape routine before speaking. It pulls me out of the rush and gives me back my focus, especially during tough calls or schedule crunches.

Mikey Moran · Answer

One of the methods I use to worry less is what I call "micro wins therapy." When I find that I'm getting worried—and let's be honest here, this is a daily occurrence when you're building a company like Private Label Extensions—I set aside whatever massive problem I'm obsessing over and finish three very small, ridiculously attainable tasks.
It could be responding to a customer email, tidying up my desktop (which tends to be chaotic at all times), or crossing off something that's been lingering on my task list for far longer than I'd like, such as "renaming that Google Doc with a terrible title." The aim is to get going again.
The reason this is effective for me is that tension generally arises from a sense that everything just feels too big, too much, or just too far outside of my control. The micro victories remind me that I'm still moving forward on a day when the mountain seems like it's engulfing me. It's like a shot of dopamine for the mind—a reminder that forward movement is occurring.
Bonus move? I also keep a folder called "Good Stuff" where I maintain screenshots of excellent customer testimonials, team victories, and milestones. When I feel stressed, a quick scroll through the folder reminds me to take a step back and remember:
"Hi, how's everything going? Chill out, Mikey."
It's easy, yet potent. Sometimes the best way to fight large stress is to win small—intentionally.

Paul Lynch · Answer

As a pain management physician treating challenging, emotionally charged cases daily, my go-to strategy for managing stress or anxiety is purposeful "white space"—blocking time in my calendar for isolated, device-free pauses. I use these windows not only to decompress but also to perform breathwork and a micro gratitude exercise: three deep, slow breaths, then naming one thing that went right today, no matter how small.
I learned the value of this practice after a period when clinical expansion and increased patient load left me overwhelmed. Deliberately blocking this time reset my perspective, improved my focus, and prevented me from bringing anxiety home. Data also supports these strategies—mindfulness and intentional breaks lower cortisol levels and improve performance, which I see reflected in my sharper decision-making and greater patience during high-stress procedures.
For patients, I sometimes formalize these methods as daily resets: scheduling short, tech-free check-ins with themselves. One retired firefighter I treated for chronic pain adopted this habit, combining gentle aquatic therapy with these micro-breaks, ultimately regaining his mobility—and his calm. The act of claiming time, even just five minutes, acts as a circuit breaker for stress and can bring immediate clarity.

Andy Hayes · Answer

When stress hits, I trick my brain into thinking we're not working—we're just 'reorganizing' life.
My favorite coping strategy is what I call a "mental palate cleanse." I stop whatever I'm doing and spend 10-15 minutes doing a micro-organization task—like cleaning out one drawer, sorting loose papers, or even just tidying my tea shelf.
It's low-pressure, slightly productive, and gives my mind something physical and finite to focus on. No decision fatigue. No pressure to "fix everything." Just a small win that reboots my thinking.
This helps because anxiety thrives on feeling out of control. Restoring a tiny sense of order—no matter how small—reminds me that I can create progress, even when things feel messy.
Plus, it's way cheaper than stress-shopping online.

Dr. Chris Cerasaro DMD · Answer

As a dentist, my go-to stress management technique is actually very physical - swimming. Growing up in Pawleys Island surrounded by water, I developed a deep connection with aquatic environments. When stress builds up after a day of complex procedures like implant surgeries or challenging cosmetic cases, I find that 30 minutes of swimming creates an almost meditative state where my mind can process and reset.
There's something about the combination of rhythmic breathing, full-body movement, and the sensory isolation that swimming provides. Studies show water-based activities significantly reduce cortisol levels, and I've experienced this personally. Between managing our practice's transition to new ownership and balancing continuing education across the country, this ritual keeps me grounded.
I also incorporate micro-breaks throughout my clinical day. Between patients, I'll take 60 seconds to practice deep diaphragmatic breathing - something I learned works wonders during lengthy dental procedures when precision matters most. The 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) has been particularly effective when I'm about to begin intricate cosmetic work that requires absolute focus.
For my dental patients experiencing anxiety, I often recommend mindfulness apps since research shows 5-minute mindfulness sessions can reduce dental anxiety by up to 20%. What's fascinating is how implementing these same techniques in my own life has made me more attuned to recognizing stress patterns in others, which ultimately improves my ability to provide compassionate care.

Erin Hendricks · Answer

When the wheels are spinning and anxiety creeps in, my go-to reset is grounding myself with something physical—usually walking barefoot in my backyard for 15 minutes. It sounds ridiculously simple, but the combination of sunshine, grass, and silence actually works. I've paced the same 20-foot strip of lawn enough to wear it down, but that act of repetitive motion brings my breathing down and breaks the fight-or-flight loop. During the formula recall scare in 2022, I used this technique every single morning to keep my thoughts clear before meetings. No phone, no music, just me and the ground.
Once I've gotten out of my head, I grab a legal pad and physically write down everything circling in my mind—no laptops, no screens. The act of writing slows my brain down. If the list hits more than 15 items, I circle only three to focus on that day. That filter saved me from spiraling during our last USDA audit, where I had to juggle six departments over 48 hours. Prioritizing three things gave me just enough clarity to actually move the needle.

Nate Banks · Answer

At Crazy Compression, my go-to strategy for managing stress is what I call "mindless momentum." Basically, when my brain starts spinning from decision overload or anxiety kicks in, I pick one small, easy task—like reorganizing my sock inventory shelves or even just cleaning my desk—and let my hands stay busy while my mind takes a breather.
There's something weirdly calming about focusing on a task with zero emotional weight. It gives my brain space to cool down without feeling like I'm doing nothing (which, as a founder, is almost impossible to sit with).
What I've learned is that stress thrives in stillness—but not the good kind of stillness. Redirecting that energy into low-stakes action helps me reset, refocus, and usually return to the big problems with less tension and a little more clarity.
Sometimes, the best way to handle chaos is to fold a few socks, then go conquer the world.

Carla Niña Pornelos · Answer

I still recall a hectic week leading up to one of our major exhibitions—deadlines looming, artists needing support, and technical glitches popping up everywhere. During that storm, my go-to coping strategy was (and still is) grounding myself through structured journaling. I take just ten minutes to jot down what's overwhelming me, what's within my control, and one tiny action I can take next.
This simple practice instantly calms my mind by shifting me from feeling helpless to feeling purposeful. It helps me step out of the spiral of anxiety and reframe stress as something actionable, not paralyzing. In leadership, especially in the arts and tech spaces where uncertainty is constant, having a reliable personal reset tool like this is essential to staying effective, empathetic, and focused on the bigger vision.

Erinn Everhart · Answer

As a trauma-informed therapist, my go-to anxiety management strategy is what I call "riding the wave." I visualize anxiety like a surfer approaching a massive wave - instead of fighting it or getting pulled under, I teach clients to ride it out, observing the fear building and subsiding while staying on top of it.
The most powerful complement to this approach is practicing non-reactivity. When I work with teens and families experiencing conflict, I've seen remarkable changes when parents learn to respond to provocative situations (like a teen rejecting dinner then demanding food an hour later) with calm detachment rather than defensiveness. This isn't coldness - it's maintaining perspective while setting boundaries.
For immediate relief, I recommend the 5 Senses Grounding Technique. In my practice, clients experiencing panic attacks have successfully interrupted anxiety cycles by identifying 5 things they can see, 4 things they can hear, 3 things they can touch, and so on, which effectively redirects the brain's focus away from spiraling thoughts.
The strategy that has yielded the most consistent results in my practice combines these approaches with proper sleep hygiene. I've observed that anxiety symptoms double in intensity when clients are sleep-deprived, as the body pumps extra adrenaline to stay alert. Creating a consistent bedtime routine establishes the foundation upon which all other anxiety management techniques can more effectively build.

Dr. Mitch Stanlick · Answer

As a chiropractor who has spent nearly two decades helping patients with pain management, I've witnessed how physical techniques can transform stress responses. My go-to strategy combines deep breathing with progressive muscle relaxation - tensing and releasing each muscle group from feet to head while maintaining slow, controlled breaths.
This technique works because it directly counters the physical manifestations of stress. When we're anxious, we tend to take shallow chest breaths and hold tension in our muscles, particularly the shoulders and neck, which I observe daily in my practice. This physical tension creates a feedback loop that reinforces anxiety.
I often recommend this to my patients who come in with stress-induced back pain. One particular case stands out - a software developer experiencing debilitating tension headaches during project deadlines. After implementing this breathing-relaxation routine for just 5 minutes twice daily, her headache frequency decreased by approximately 60% within two weeks.
For immediate anxiety relief in high-pressure moments, I use a simplified version: three deep diaphragmatic breaths while consciously lowering my shoulders away from my ears. This quick reset helps me refocus before difficult patient consultations or when managing clinic operations during particularly busy periods.

Gillian Bell · Answer

I schedule my meltdowns like meetings — short, focused, and with a clear exit plan.
Look, stress is going to show up — the question is whether you're going to let it freeload all day or give it a limited time slot.
My go-to strategy? I give myself 15 intentional minutes to fully spiral. No toxic positivity, no "I'm fine" face. Just a deliberate window where I can rant in my notes app, flop on the couch, or text a friend something dramatic like "I'm becoming a goat herder and moving to the Alps." (I never do, but the fantasy helps.)
Then — and this is the critical part — I close the tab on the spiral. I grab a notebook and write down:
1. What's actually in my control right now?2. What can I punt to "future me" who will probably be better rested?3. What's just noise?
This little ritual gives my stress some airtime (because stuffing it down never works), but it also puts me back in the driver's seat fast.
Because here's the truth:
Unscheduled anxiety takes the whole day hostage. Scheduled anxiety has to respect your calendar.
And if all else fails, I throw on Beyoncé, dance it out for one song, and get back to work.

Louis Laves-Webb, LCSW-S, LPC-S · Answer

Some people feel disconnected from their body during a panic attack, or have trouble maintaining clear thoughts. This is a protective response utilized by the brain to keep you from experiencing undue psychological distress in a life-threatening situation; however, since panic attacks occur in non-life-threatening situations, it can be a distressing response in and of itself. Using grounding techniques can be helpful to reduce these feelings. Notice things in your environment using your five senses. For example:
1. Touch five things with your fingers and notice the textures.2. Observe four things with your eyes and notice a detail about each one.3. Listen for three sounds and observe their volume or location of origin.4. Smell two things in your environment and recognize if they are pleasant or unpleasant smells.5. Taste something and notice its flavor, temperature, and texture.
Muscle relaxation can also be a helpful technique. Flex and relax your muscles from your toes up, focusing on each region of your body separately. Start with toes/feet, move up to legs, to hips, to arms, to torso, etc. Utilizing this technique can help provide a distraction and can provide an opportunity to connect your environment and your body.
Additionally:
If you've experienced a panic attack or extreme anxiety in a certain location or situation, say, a social event, it can often be tempting to avoid that location or situation to prevent another experience of anxiety or a panic attack. Sometimes, people who have experienced panic attacks withdraw from social supports or decline events or locales that may be triggering. It may be difficult to maintain an 8-5 work schedule or drive on the highway, eat certain foods, or attend family gatherings; these avoidance behaviors are unique to each individual's experiences and perceptions. Avoidance may seem helpful by decreasing feelings of anxiety in the moment; however, avoidance can cause longer-term anxiety in a possibly less intense, but more perpetual and disempowering form.

Sarah Gibson · Answer

Cold water therapy. I keep a steel tub in the garden and plunge in for 90 seconds when stress spikes. It's raw. It shocks your system out of the spiral and into the moment. Breathing slows. Focus locks. I can feel my body recalibrate in real time. It's hard to ruminate when your toes are numb and your brain is yelling "survive."
That jolt clears the emotional cache. Once I'm out, I towel off, throw back a coffee, and head into the day like I've been rebooted. The stress doesn't vanish, but the charge behind it fizzles out. It's like putting your anxiety on mute. Not comfortable—but wildly effective.

How to Cope With Stress & Anxiety: 33 Strategies From Experts

Table of Contents

How to Cope With Stress & Anxiety: 33 Strategies From Experts

Reconnect with Your Body

Practice Mindful Breathing and Grounding

Listen to Your Mind’s Messages

Use Sensory Focus During Walks

Combine Running with Deep Breathing

Orient Yourself Through Physical Sensations

Create Systems to Handle Stressors

Calibrate Your Stress Baseline

Ground Yourself Through Breath and Movement

Implement a Physical Reset Routine

Engage in Systematic Stress Examination

Take a Silent Walk Without Distractions

Microdose Movement Throughout Your Day

Pause and Connect with Your Purpose

Use Simple Repetitive Actions for Reset

Schedule Intentional White Space Breaks

Trick Your Brain with a Mental Cleanse

Practice Aquatic Meditation for Stress Relief

Ground Yourself with Barefoot Walking

Create Mindless Momentum Through Simple Tasks

Use Structured Journaling to Refocus

Ride the Wave of Anxiety

Combine Breathing with Muscle Relaxation

Schedule Short, Focused Meltdown Time

Stay Connected to Your Environment

Shock Your System with Cold Water Therapy

Emotion Label to Interrupt Anxiety

Use Sensory Grounding Techniques

Microdose Movement Throughout Day

Visualize Future Self Overcoming Stress

Take a Deliberate Tree Break

Use Bilateral Stimulation for Anxiety

Shock Your System with Cold Water Therapy

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