Anxiety: Practical Tips & How to Check TRICARE Coverage

Anxiety can feel like constant noise in your head, tightness in your chest, or avoiding things you used to do. That’s normal to feel overwhelmed, but there are clear, short actions you can take right away to make space between the feeling and your reaction. Below you’ll find simple tools you can use now, when to consider therapy or medication, and how to quickly check TRICARE coverage for prescriptions.

Quick Tools You Can Use Now

Breathing helps fast. Try a 4-4-6 breath: inhale 4 seconds, hold 4, exhale 6. Do it three times and notice your heart slow. Grounding works when thoughts race: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. It pulls your attention back to the present.

Move for five minutes. A short walk, stretching, or jumping jacks changes body chemistry and clears the head. Cut or time caffeine—too much raises anxiety. Sleep matters: keep a bedtime routine, limit screens before bed, and aim for consistent wake times.

Try scheduled worry time—set 15 minutes in the day to sit with worries and write them down. That can stop them sneaking into every hour. Creative outlets—drawing, playing music, dancing—give your brain a different signal and reduce tension without talking about it.

When to Get Professional Help & What Works

If anxiety limits daily life, talk to a clinician. Cognitive behavioral therapy (CBT) is one of the most practical approaches: it teaches skills to change unhelpful thoughts and behaviors. Biofeedback devices and guided apps can help you learn to calm your body on command. If therapy and self-help aren’t enough, medication can be part of a plan—short-term or long-term—depending on your needs.

Be direct with your provider about what’s helping and what’s not. Ask for specific tools, homework, or a short trial of a medication if appropriate. Combining therapy, lifestyle changes, and, if needed, medication works best for many people.

How TRICARE fits in: TRICARE covers many mental health services and commonly prescribed anxiety medications, but some drugs need prior authorization or have tiered copays. Use the TRICARE formulary search to see if a medicine is covered, which tier it’s in, and if prior authorization is required. Check network pharmacies, home delivery options, and ask your provider to suggest formulary-friendly alternatives if a prescription isn’t covered.

Want one clear next step? If you’re worried about a medication: open the TRICARE Prescription Explorer on our site, look up the drug name, and note any rules (prior auth, quantity limits, or step therapy). Then call your provider or pharmacy with that info to speed things up. If you’re unsure where to start with therapy, ask your primary care manager for a referral—many military clinics and TRICARE network providers offer short-term CBT or can point you to community resources.

No one solution fits everyone, but small, consistent steps add up. Use breathing and grounding when you need immediate relief, build daily habits for long-term change, and check TRICARE coverage early so treatment isn’t delayed. If symptoms are severe or you’re thinking about harming yourself, contact local emergency services or your crisis line immediately.