How to control anxiety? 14 tips to avoid crises

In addition to the conventional treatment method, commonly done with medication and therapy, it is possible to perform small daily tasks that can help control anxiety and live with it more easily:


Learn about your problem

Try to research and learn as much as you can about your condition, in addition to knowing and what treatments are available so that you can make decisions on which path to take.

Follow your therapist’s directions

Always follow the care and guidance of your psychologist or psychiatrist and take your medication regularly. This will help to keep anxiety controlled.

Read more: Anxiety: how to treat and natural tranquilizers

Know yourself

Find out what triggers your anxiety and practice coping activities so that you can better deal with crises when they happen.

Write down your feelings

Keep a diary of your feelings and experiences. This can help you remember what happened during the week so that you can talk better with your analyst about what can trigger anxiety attacks.

Be social

Most people with psychological problems tend to isolate themselves from social life. Do the opposite: go out with friends, family, get support from the people you care about. By doing this, it can be easier to deal with problems.

Take care of your time

Managing your time intelligently can make you spend less idle time, lessening excessive worries and, consequently, anxiety attacks.

Shake things up

Don’t let anxiety take control of your life. If you feel overwhelmed, break your routine by taking a walk or talking to someone close, as this will direct your mind elsewhere and keep your worries away.

Practice physical activity

The creation of an exercise routine to be followed, at least three times a week, can help to reduce anxiety and  stress  from day to day.

Avoid the use of alcohol, cigarettes and other drugs

These products end up increasing the feeling of anxiety, so choose not to consume them.

Consume less caffeine

Caffeine is responsible for keeping people on the alert, connected, and this can end up worsening the symptoms of anxiety.

Get enough sleep

The lack of a good night’s sleep can increase feelings of restlessness and anxiety, so try to sleep at least 8 hours a day.

Read more: Change habits and find out how to sleep well

Have a healthy diet

Eat fruits and vegetables regularly, stay hydrated and try to eat lean proteins – present in chicken and fish.

Read more: Healthy Eating: what it is, benefits, how to have it, menu, tips

Look for relaxation and stress management techniques

Look for yoga classes, meditation, have a daily mantra with yourself. Little things can promote relaxation and reduce the feeling of anxiety.

Invest in apps

Smartphones are increasingly present in people’s lives. Many activities that were necessary to move, today can easily be performed by applications downloaded on the phone. Knowing this, why not use them to help control anxiety?


This app helps you understand what makes you most anxious and what helps you to improve. It is also possible to create daily goals, write a diary of thoughts and try relaxation techniques to improve your overall health.


This application has as its central idea the way anxiety is seen. It does not help to prevent it, but to deal with crises and keep them under control through exercises, even for breathing, as a way to calm down.


The application aims to make meditation practice more accessible, with 10 short guided meditations and a page where you can measure your progress. In addition, it offers reminders to help you stay on track and calm.


This application allows you to write down your current concerns and review them later, so that you can analyze whether the result was so bad compared to the concern it generated.

The next time you feel an anxiety attack approaching, the app will generate a report, as a reminder that the actual result has rarely been as bad as the concern.

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