Guide · Anxiety and depression

Healthy, proven ways to cope with anxiety and depression

Practical methods drawn from therapies that have been studied for decades, with steps you can start today.

What the research supports

Methods with real evidence behind them

Each of these comes from a therapy that has been tested in clinical research. You can borrow pieces of them on your own; a therapist can help you use them fully.

Method 1 of 5

Check the thought (CBT)

Cognitive behavioral therapy teaches you to notice the thoughts that fuel worry or low mood, test them against the facts, and find a more balanced view.

The evidence
CBT is one of the most widely studied talk therapies and is an established treatment for both anxiety disorders and depression.
Source: National Institute of Mental Health ↗

Try this

1.Write down the situation and the thought that showed up.
2.List the evidence for it, and the evidence against it.
3.Write a more balanced thought, one you can honestly believe.
4.Notice whether the feeling shifts, even a little.

Method 2 of 5

Act first, feel better after (behavioral activation)

Depression drains motivation, so we stop doing things, which deepens the low mood. Behavioral activation reverses this by scheduling small, meaningful activities before you feel like it.

The evidence
In a large 2016 trial published in The Lancet (the COBRA study), behavioral activation worked as well as CBT for adults with depression.
Source: Richards et al., The Lancet, 2016 ↗

Try this

1.List activities that once gave you pleasure or a sense of accomplishment.
2.Pick one small one for tomorrow and put it on your calendar.
3.Afterwards, rate your mood from 0 to 10.
4.Add one more activity each week.

Method 3 of 5

Face fears in small steps (gradual exposure)

Avoidance brings quick relief but teaches the brain that the feared thing is dangerous. Exposure means approaching it gradually, until anxiety naturally settles.

The evidence
Exposure is a core ingredient of CBT for anxiety disorders, including panic, phobias, and social anxiety, and has strong research support.
Source: Anxiety & Depression Association of America ↗

Try this

1.Write a 'fear ladder': 5 to 10 situations, from slightly to very uncomfortable.
2.Start at the bottom rung and stay until your anxiety drops by about half.
3.Repeat it a few times before moving up.
4.Expect discomfort; it means it's working.

Method 4 of 5

Step back from thoughts (mindfulness)

Mindfulness practice helps you notice thoughts and feelings as passing events, rather than getting swept up in them. Mindfulness-based cognitive therapy (MBCT) combines it with CBT.

The evidence
A 2016 analysis in JAMA Psychiatry, pooling nine trials, found MBCT lowered the risk of depression returning compared with usual care.
Source: Kuyken et al., JAMA Psychiatry, 2016 ↗

Try this

1.Sit for three minutes and follow your breath.
2.When a thought pulls you away, silently label it 'thinking.'
3.Gently return to the breath, without judging yourself.
4.Build up to ten minutes a day.

Method 5 of 5

Move your body

Physical activity affects mood, sleep, and stress. It doesn't need to be intense to help.

The evidence
A 2024 review in The BMJ of 218 trials found that walking or jogging, yoga, and strength training all reduced symptoms of depression.
Source: Noetel et al., The BMJ, 2024 ↗

Try this

1.Start with a 10-minute walk, three times this week.
2.Pair it with something you enjoy, like music or a friend.
3.Track how you feel before and after.

Tool

Slow your breathing

When anxiety spikes, slow breathing with a longer exhale is a quick way to settle the body. Use it before a hard conversation, in bed, or during a wave of panic.

ready

Breathe in as the circle grows (about 4 seconds), and out slowly as it shrinks (about 6). Making the out-breath longer than the in-breath helps calm the body's stress response. Try it for two to five minutes.

Everyday tips

Small habits that add up

Schedule worry time. Set aside 15 minutes a day to worry on purpose. When worries come up outside it, jot them down for later. This technique is often used in CBT for chronic worry.

Talk to yourself like a friend. Ask, "What would I say to someone I love who felt this way?" Self-compassion is linked with lower anxiety and depression.

Protect your sleep. Keep regular wake times, even on weekends, and limit screens in the hour before bed.

Watch caffeine and alcohol. Caffeine can trigger anxious sensations, and alcohol can disrupt sleep and lower mood the next day.

Stay connected. Withdrawal feeds both anxiety and depression. One honest conversation a week counts.

Get outside. Daylight, especially in the morning, supports sleep and mood.

Resources

Trusted organizations and reading

988 Suicide and Crisis Lifeline ↗: Call or text 988, available 24/7.
Anxiety & Depression Association of America ↗: Education, free webinars, and online peer support communities.
National Institute of Mental Health ↗: Plain-language guides to the signs and treatment of anxiety and depression.
NAMI HelpLine ↗: Free information and support. Call 800-950-6264 or text "NAMI" to 62640.

Books worth reading

Mind Over Mood, Dennis Greenberger and Christine Padesky
Feeling Good, David D. Burns
The Mindful Way Through Depression, Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn
Self-Compassion, Kristin Neff

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