Approximately 40 million American adults ages 18 and older have an anxiety disorder, according to the American Psychological Association. Anxiety can affect everyone differently, with symptoms including feeling restless, on edge, and fatigued; having difficulty concentrating; experiencing a lack of sleep; heart palpitations; and trembling or shaking, according to the National Institute of Mental Health.

Below are some tips and techniques that can help you manage your anxiety and stress.

Gratitude Lists

Another form of journaling, gratitude lists can be a great way to boost your mood when negative thoughts are starting to bring up feelings of anxiety. These gratitude lists can just be simple things like being grateful for a warm bed or grateful that you can move your body etc.

A-B-C-D Method

A:  Be aware of your anxiety.

B: Be with your feelings of anxiety and be present in the moment.
C: Check the message of your anxiety. What are you anxious about? Where is the anxiety showing up in your body? What does your anxiety tell you to do?
D: Decide what to do. Is it enough to just acknowledge your feelings, or should you take some other action?

Relax Your Muscles

Starting at the feet, gently squeeze the foot muscles, then slowly release them. Next, squeeze the large muscles in the calves for five seconds, then release them. Then squeeze the thigh muscles for five seconds, then release. Work your way up to your entire body, squeezing and releasing your muscles like your quads, obliques, forearms, and triceps