Feeling anxious and stressed? You’re not alone. Feelings of anxiety are on the rise for many Americans. Here are some strategies that may help you cope when you feel overwhelmed.

Use your head

• Think positive. When you have negative thoughts, ask yourself if there is a more positive or realistic way of looking at a situation.
• Learn your triggers. Keep a journal of your feelings. Look for patterns. See what stresses you: Is it situations at school or with family or work? If you know your triggers, you may be able to find a solution for them.
• Take time out. Pick a time and place when it’s OK to worry. For example, in the kitchen from 6 to 6:20 a.m. When worrisome thoughts pop into your head at other times of the day, write them down. Try to only deal with them during your worry time, which should be no more than 20 minutes.
• Stay present. Be mindful of where you are and what you’re doing. When you find yourself dwelling on a worrisome thought, bring your focus back to the present and move on.

Get physical

• Breathe deeply. When you’re stressed, stop and take slow, deep breaths.
• Exercise regularly. Being physically active can help lift your mood.
• Eat well. A balanced diet keeps you energized and helps you to stay mentally healthy.
• Don’t rely on caffeine or alcohol to ease stress. These substances can make you anxious and set off panic attacks.
• Sleep tight. Aim for 7 to 8 hours of quality sleep each night. Being exhausted is stressful.

If these things don’t help calm your anxiety, see your doctor.

Sources: American Psychological Association; Anxiety and Depression Association of America; HelpGuide & Coffey Communications, Inc.