Effective Coping Strategies for Managing Anxiety
Everyone deals with some form of anxiety at some point
in time. Anxiety is a normal emotional response to a wide range of stressors,
including testing, speaking in public, performing in a competition, arguing
with someone, or catastrophizing a particular situation. Anxiety may look and
feel very different from person to person. Anxiety tends to have similar
emotional, physical, and behavioral components in all of its forms, and can
show up differently for every individual. Everyone has stress, and pushing it
down, making fun of it, or acting as though it is minor does not get rid of it.
Everyone's body reacts to stress differently. Anxiety
symptoms vary from person to person. Some experience increased heart rate and
sweaty palms. Others struggle with decision-making or controlling their
thoughts. The key is how one responds to these symptoms. Seeking early help
yields positive results. It's important to acknowledge and seek appropriate
resources for support. The following pages offer additional coping strategies
to consider. They are not in a specific order and can be useful when you feel uncomfortable
or unsupported using your current strategies.
1. Cognitive-Behavioral Techniques
Cognitive-behavioral techniques (CBT) are one of the
most effective therapeutic approaches for managing anxiety. This model of
therapy is based on the theory that our feelings are directly related to our
thoughts, and therefore, to change one, we must change the other. It posits
that our negative thoughts often create a feedback loop with our emotions,
reinforcing pathways in the brain that deepen feelings of pain, fear, and
anger. Ultimately, this serves to increase our suffering. In treating anxiety, therefore,
therapy often focuses on identifying those patterns and finding ways to
challenge them through practical exercises, leading to a reduction in
experiencing feelings of anxiety. CBT focuses on the here and now. Traumas and
past experiences are not ignored or dismissed, but the therapy operates under
the belief that if thought patterns can be reframed, a person will find much
relief in their ability to manage anxiety. CBT helps individuals to make it
through difficult life situations and begin to break the feedback loop between
their thoughts and feelings. CBT begins with changing thought patterns, leading
to more effective coping strategies, which ultimately leads to changes in
behavior. Once an individual can change their behavior, this is evidence of
increased resilience and mental flexibility. Realistic goal setting and
practical skill development are cornerstones of this approach. CBT is effective
in that its strategies can apply no matter what your anxiety is like, and its
tools can be tailored to the individual.
2. Mindfulness and Relaxation Strategies
Mindfulness and relaxation strategies are essential
for managing anxiety. Mindfulness involves paying deliberate attention to the
present moment, reducing stress and anxiety. Meditation and happening-awareness
are forms of mindfulness, focusing on quieting the mind and being aware of the
present moment. Mindful breathing can be a helpful technique to create space
between yourself and your stressors. Learning relaxation strategies can teach
you to stay calm during periods of anxiety, such as progressive muscle
relaxation, visualization, and focusing on your breath. Regular practice can
change how your body and mind react to stress over time, leading to less
tension and anxiety. Relaxation techniques work alongside the body to calm it
down, releasing different hormones and chemicals. Training your body to move
from a worked-up state to a calm state can be achieved through regular
relaxation activities. This detachment can help smooth out the link between
stress and anxiety for some individuals. Combining these techniques with
guidance from breathing exercises, meditation, or light exercises can be
beneficial.
3. Physical Health and Lifestyle Factors
Physical health, including diet, exercise, and sleep,
is interrelated with mental well-being. Some lifestyle choices may directly
impact anxiety. Eating well will provide good nutrients for physical and
emotional well-being. Regular exercise has been shown to improve mood and
psychological resilience. People who are physically active have a lesser risk
of experiencing anxiety in the next few years. Exercise has reduced anxiety
symptoms in both individuals with an anxiety disorder and those with elevated
levels of anxiety. Insufficient sleep and a lack of self-care may increase
anxiety and make it more difficult to manage symptoms. The healthiest way to
cope with anxiety is to maintain a healthy lifestyle—both physically and
emotionally. It is important to take care of the mind and the body to manage
anxiety. The following lifestyle factors may affect anxiety positively or
negatively:
- A healthy diet is high in starch, reduces sugar intake, and includes lean proteins, fruits and vegetables, whole grains, and healthy fats. Caffeine (or other stimulants) is limited in the intake. Alcohol is consumed in moderation or avoided. Regularly getting physical exercise. Include 7-9 hours of sleep. Physically, muscle relaxation and stress relief aids in the reduction of anxiety signs.
- Lifestyle changes: Losing weight, exercising, making healthy food choices, and quitting smoking are all things that can reduce the risk of anxiety.
- Lifestyle tips: Start small and set realistic goals for physical activities. Regular breaks from exercise, rather than an all-or-nothing approach, may be beneficial. Good nutrition should be prioritized, incorporating lots of vegetables, high-fiber foods, and healthy fats. Regular exercise and a balanced diet are important in managing sleep and reducing anxiety symptoms. Allow time for active and passive recreation, interests, and activities that provide pleasure and relief from everyday stress.
- Exercise or activity integration into day-to-day structure: Start the day by devoting 30 minutes to physical activity. Build up to the recommended 150 minutes of exercise per week. Take everything one step at a time to avoid becoming overwhelmed. Fight the temptation to do anything negative when you're tired. Rather than using alcohol or substances to relax, use healthy relaxation methods like exercise.
4. Building a Support System
Having social connections is a powerful antidote to
anxiety and depression. Strong evidence suggests that social support is helpful
in improving the ability to cope with and manage physical and psychological
stress. In fact, without social connections, your brain can perceive the
presence of others around you as a potential threat. Even if you are somehow
socially isolated and emotionally alone, there is evidence to indicate that
training positive social cognition can counteract the feeling of "I’m all
alone."
If you have supportive relationships, draw the people
who can help you close. Share your experiences. Be in the company of someone
who has experienced anxiety or PTSD and is in recovery. They understand what
you are going through from an experiential point of view. Talk to people.
Sometimes, just talking to someone who cares about what you’re dealing with can
put it into perspective and relieve some of the heaviness. Tell them
specifically what you need. Talking alone can be helpful, but if there is another
way that they can help you, such as running errands, cooking a meal together,
or taking the kids to the park, let them know. Help can come in many forms, and
everyone will have different needs. Joining a support group or doing a bit of
casual art therapy are things I enjoy when I’m feeling particularly wretched.
Just getting out of the house and talking with people who are sort of in the
same boat is a good way to spend a morning. Also, peer support can be very
effective. If you want other ways to connect with people, look for social
groups in your area. Socializing in any form is a good way of emotionally
negotiating the bad feelings that come with anxiety. Just talking and being in
the company of others can be very healing.