Understand the stress response
Stress triggers a fight-or-flight reaction with raised cortisol. Short bursts are normal; chronic activation harms the heart, immune system and mood.
Breathing exercises
Try 4-7-8 breathing: inhale 4 seconds, hold 7, exhale 8. Just 4 cycles activates the calming parasympathetic system.
Move regularly
30 minutes of moderate exercise most days reduces anxiety as effectively as some medications for mild-to-moderate cases.
Sleep and nutrition
Aim for 7–9 hours of sleep, limit caffeine after noon and avoid alcohol as a coping tool — it worsens anxiety long-term.
When to get help
If anxiety interferes with work, relationships or daily tasks for more than two weeks, talk to a doctor or mental-health professional. Therapy and medication are both effective.