Category: Calming Techniques

Coping Strategies For Anxiety


It's a normal emotion--everyone feels anxious now and then. Different circumstances can trigger anxiety, including nervousness due to a problem at home or work, when facing an important decision, or when about to take a test.

On the other hand, some people suffer from Anxiety disorders, which are a group of mental illnesses that can keep you from carrying on with your life in a normal fashion. People suffering from this condition find that worry and fear are both constant and overwhelming. The good new is, with treatment, most people find that they can manage these feelings and resume a fulfilling life.

It's important to seek out treatment with a trained therapist to find help. In the meantime, there are a number of coping strategies that can help you to deal with the immediate affects of anxiety.

Coping Strategies - as recommended by the Anxiety and Depression Association of America (ADAA)

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
  • Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  • Get enough sleep. When stressed, your body needs additional sleep and rest.
  • Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
  • Take deep breaths. Inhale and exhale slowly.
  • Count to 10 slowly. Repeat, and count to 20 if necessary.
  • Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
  • Welcome humor. A good laugh goes a long way.
  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
  • Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

  • Call us today for a free 10-minute consultation to see if our approach and experience are right for you.

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    What to do when you are having a panic attack

    Stop and be safe

    If you feel you are having a panic attack, stop what your are doing. If you are driving, then you should safely pull off the roadway. Otherwise, simply stay where you are and try to wait it out. Don’t rush to get help as this will only add to your anxiety.

    Calm yourself

    Once you are in a safe place, try taking some deep breaths and slow down your breathing. The goal is to calm yourself to prevent from having a full-blown attack.

    Think positive thoughts

    Rather than focusing on the attack, try to conjure up a peaceful image, perhaps some scenic place like a beach, lake, or even a waterfall. Reassure yourself that the feeling will pass and that you aren’t in any real danger. Look for other distractions to take your mind off of the attack, such as looking at the second hand on your watch or counting from one to one hundred in your mind.

    Plan what to do before the next attack

    Come up with a strategy for the next time this happens. Remember how you were able to calm yourself this time and envision doing those same activities or even think of other ways to train your mind to focus on positive, calming thoughts.