If you frequently feel stressed, worried, or on edge, you're not alone. Anxiety is incredibly common, and research shows that nearly 20% of Americans have had an anxiety disorder in the past year.
And while mental health is inherently complex, implementing appropriate anxiety coping skills can help you manage your stress better. Over time, these techniques can improve your daily functioning. Here are some practical exercises you can try right now.
Cognitive Anxiety Coping Skills
At its core, anxiety is rooted in thoughts outside our control, most commonly about the future. You may feel excess worry about what's happening next, and your mind can trick you into believing that bad outcomes are inevitable. Therefore, it's essential to learn how to challenge these anxious thoughts.
Separate your feelings from your thoughts: Feelings are real, natural reactions to various stimuli. Thoughts, on the other hand, are subjective. As much as possible, try to practice distinguishing the two.
Examine the evidence: You can challenge your worries by asking yourself to review the data that supports your fears. For example, are you 100% certain that a particular outcome will occur? What alternative outcomes might happen instead?
Consider what you would tell a loved one: If a loved one was struggling with this particular fear, what would you tell them? How would you, for example, validate their panic or challenge their worry?
Try cognitive reframing: The next time you feel anxious, try to examine the situation from a different perspective. For example, if you're worried about failing an upcoming test, you might reframe the situation by asking yourself, What is the worst-case scenario right now? If I do fail, what happens next? And then what would happen after that?
Schedule worry time: Although it seems paradoxical, giving yourself structured time to embrace your anxiety can actually help you feel less anxious. Simply allocate yourself 20-30 minutes a day to focus on your worry. Try to stick to the same time and place, and if you feel anxious outside that window, gently remind yourself that you can revisit those fears during your scheduled time.
Physical Anxiety Coping Skills
Excess anxiety and stress can affect your physical health. You may experience fatigue, muscle tension, headaches, breathing problems, and unexplained aches and pain. That said, you can harness your body to manage anxiety productively. Here are some positive tools.
Embrace physical activity: Getting your heart rate up releases feel-good hormones like serotonin, endorphins, and dopamine, all of which can offset anxiety. In addition, exercise can increase your sense of resilience, making it easier to cope with stress when it arises.
Spend 10 minutes in nature: Research shows that nature can help reduce anxiety, depression, and stress. Even just 10 minutes a day can make a significant difference in reducing symptoms of anxiety.
Try yoga: Yoga helps strengthen the mind-body connection, and it can promote feelings of calm and safety. Consider trying yoga classes at a nearby studio or implementing a few stretches into your daily routine.
Practice deep breathing: Deep breathing is one of the easiest relaxation techniques for anxiety. Try inhaling for four counts, holding your breath for five counts and then exhaling deeply and slowly for five counts. Repeat several times.
Try progressive muscle relaxation (PMR): PMR exercises can help you identify where you hold tension in your body. Starting from the top of your body, slowly and consciously tense each muscle group for a few moments. Then, release that muscle group. Continue this exercise as you move down to your toes.
Ground yourself with a safe place: Visualization exercises can help you feel calm during challenging moments. The next time you feel anxious, imagine a real or imagined place that makes you feel safe. Take in all the physical surroundings and allow yourself to "visit" that space for as long as you need.
Lifestyle Changes for Anxiety
Unfortunately, we live in a high-stress society, and many people have unrealistic expectations related to performance, success, and "doing it all." But, this intense mindset can have catastrophic, long-term consequences when it comes to your mental health. Here are some global ways you can deal with feeling anxious.
Increase mindfulness: You've probably heard about the cliches of meditation, and the cliches are popular for a reason. Mindfulness meditation encourages focused breathing while guiding your attention to the present. When you practice meditation, you connect with your breathing and focus on the physical sensations within your body. Likewise, mindfulness boosts your health and helps you stay in the present moment, which can help you deal with anxiety as it arises.
Prioritize getting enough sleep: Sleep is essential for optimal mental health, and sleep deprivation can exacerbate your anxiety symptoms. Aim to go to bed and wake up around the same time each day.
Implement routine relaxation: Don't just wait to go on vacation to prioritize relaxation. Try to build it into your weekly routine. Prioritize relaxing self-care techniques like massages, reading, gardening, lighting candles, and wearing comfortable clothing.
Practice gratitude: It's easy to feel negative when you experience anxiety. But research shows that routine gratitude exercises promote long-term happiness and decrease stress. Consider prioritizing a few minutes each day to write down what you feel grateful for.
Build a strong support system: Spending time with loved ones inherently feels good, and having close-knit relationships can bolster your mental health. Prioritize relationships with people who validate your feelings while also encouraging you to take care of yourself.
Practice more self-compassion: Many people feel guilty or insecure when they experience anxiety. They assume they should "get over it." However, self-compassion means being patient and kind to yourself as you cope with your feelings. It also means recognizing that everyone experiences stress in life- you are not alone or "broken" because you have anxiety.
Seek trauma support: Trauma often coincides with anxiety. People who have experienced trauma may be more hypervigilant and susceptible to nightmares, panic attacks, and feelings of dread. Trauma therapy can help you.
Embrace more acceptance: It's important to learn to accept what you cannot control. If you always focus on trying to change things, you may continue to experience anxiety and depression. The next time something stressful occurs, focus on what you can control and try to use positive coping skills if you still feel anxious.
Be mindful of perfectionism: People with anxiety often experience perfectionism symptoms. Life with a perfectionist mindset often coincides with more stress, anxiety, and inferiority. Learning how to manage perfectionism takes time, and it sometimes comes down to accepting "good enough" outcomes.
How Therapy Supports Your Anxiety Coping Skills
Self-help methods can undoubtedly improve your emotional health. But anxiety disorders are complex, and if you continue to struggle- or if your symptoms worsen- it may be worth speaking to a mental health professional.
Therapy provides a supportive environment for managing anxiety and coping with stress. Together, we will explore the main triggers exacerbating your symptoms, and we will review appropriate stress management strategies.
While there isn't a cure for anxiety, seeking professional treatment can make a meaningful difference in how you feel. I am here to help you- contact me today to get started!
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