Erasing anxiety from daily life isn’t an option for most people today. But therapists, clergy and meditation specialists say there are simple and accessible ways to overcome debilitating panic.

Coping skills, said Rick Hanson, a psychologist and a senior fellow of the Greater Good Science Center at the University of California, Berkeley, “help you reframe the situation you’re facing. It’s not a matter of looking at the world through rose-colored glasses, it’s about creating resilience.”

Here are tips from professionals.

Every day: Set goals, find joy and call a friend.

For people who may be feeling down or afraid, psychologists Julia Hitch and Andrew Fleming recommend a three-prong, daily approach for coping. The first, “mastery,” requires setting a reachable goal for the day, whether it’s practicing the piano for 20 minutes, trying a new recipe or exercising. A second daily essential is finding an element of pleasure: eating a delicious snack or taking a bath, for instance. Then comes “connection,” which in the age of Covid-19 means calling or video chatting with a friend or relative to take ourselves outside of isolation and into a circle of fellowship.

Take mental inventory of your well-being.

When he feels anxiety seep in, Dr. Hanson, who creates guided meditations for the digital platform Simple Habit, said he takes a few slow, deep breaths and reminds himself of what is true in this exact moment. Then he takes stock, telling himself, “In this moment, your heart is beating. You’re breathing in this moment. No saber-tooth tiger is coming after you in this moment.”