How to Manage Stress and Anxiety: Evidence-Based Coping Strategies

Stress and anxiety are among the most common reasons people search for health information, and public health agencies have published specific, evidence-based guidance on managing both. This guide summarizes recommendations from the World Health Organization (WHO), the U.S. National Institute of Mental Health (NIMH) and the U.S. Centers for Disease Control and Prevention (CDC).

Stress vs. Anxiety: What's the Difference

According to WHO, stress is defined as a state of worry or mental tension caused by a difficult situation, and it is a natural response that can help people address challenges. NIMH describes stress as typically a physical or mental response to an external cause that usually eases once the situation improves. Anxiety, by contrast, is described by NIMH as the body's reaction to stress that can persist even without an immediate threat and may interfere with daily functioning.

Daily Habits Recommended by Health Agencies

WHO and CDC both point to routine, sleep, physical activity and nutrition as foundations for managing stress. CDC recommends adults get seven or more hours of sleep per night on a consistent schedule, and work toward about 2.5 hours of physical activity per week. CDC also advises eating fruits, vegetables, lean protein and whole grains while limiting foods high in unhealthy fats, salt and added sugar, and moderating or avoiding alcohol and avoiding tobacco, vaping or non-prescribed drug use.

WHO adds that keeping a daily routine — regular meals, time with family, exercise and chores — can help people feel more in control during stressful periods, and recommends building and maintaining connections with trusted people.

Step-by-Step Coping Techniques

1. Notice your signs of stress or anxiety, such as irritability, trouble concentrating, headaches, stomach upset or sleep changes, as described by WHO and CDC.
2. Set a consistent daily routine covering sleep, meals, work and rest, as recommended by WHO.
3. Get regular physical activity, building toward roughly 2.5 hours per week, per CDC guidance.
4. Practice a relaxation technique daily, such as deep breathing, meditation or journaling, which CDC lists as mental-health actions for coping with stress.
5. Limit exposure to distressing news and social media; CDC suggests checking news only a couple of times a day and taking breaks from screens.
6. Practice gratitude daily by naming specific things you are grateful for, a step CDC includes among its coping recommendations.
7. Stay connected with trusted friends, family or community organizations, which both WHO and CDC identify as protective against stress.
8. Limit caffeine and challenge negative thoughts, two strategies listed in NIMH's fact sheet on stress and anxiety.
9. Watch for symptoms that interfere with everyday life or feel constantly present, and seek professional support if they do, per NIMH.

When to Seek Professional Help

NIMH states that when stress or anxiety symptoms interfere with everyday life or seem to be always present, professional help becomes important, with psychotherapy and medication as the primary treatment approaches it describes. CDC notes that confidential support is available 24/7 through the 988 Suicide & Crisis Lifeline, reachable by call, text, or chat at 988lifeline.org, for anyone struggling to cope.

None of the agencies cited frame these steps as a substitute for medical care. NIMH and CDC both describe them as everyday coping tools that can be combined with professional treatment when symptoms are more severe or long-lasting.