3 Anxiety Coping Strategies Worth Knowing
Anxiety is an emotion that can manifest itself in multiple ways, some of which you may to be consider surprising. Anxiety can be the cause or relate to physical symptoms, such as acne, muscle tension or joint pain, headaches and even migraines! Heart palpitations, trembling, sweating- can all be associated with anxious feelings. Always be sure to first rule out organic causes with your medical provider before determining that anxiety is the cause of physical symptoms. Anxiety can make its way into your thoughts- influencing how you think or getting “stuck” in thought patterns that produce and drive these feelings.
It’s totally normal to feel anxious from time to time, especially if you have a stressful job or family life. In fact, some degree of anxiety can be helpful to you- increasing your motivation to do the things you need to do or that will benefit your life in some way. Whether this is your work performance or related to some daily task you may have, low level anxiety can and does serve a purpose. However-anxiety is excessive when it is disrupting your daily life and functioning, often leaving a person feeling paralyzed and preventing them from living what in DBT we call, “a life worth living.” Panic attacks, excessive fear, fatigue, difficulty concentrating, trouble sleeping and agitation (all symptoms that can be associated with anxiety) may make it difficult for you or a loved one to partake in daily life in a meaningful way.
Below you will find a brief list of effective approaches to help manage anxiety and stress in your day-to-day life. Understand that these approaches are not necessarily a substitute for therapy and counseling. There are so many benefits to having sessions with a therapist or counselor who can help you to decrease and manage your anxiety in a sustainable fashion. The practices listed below can help you get started in regaining control over your emotions.
Practice Mindfulness
This practice has become a fundamental piece in many Evidence-Based Practices, such as Dialectical Behavioral Therapy (DBT) and Mindfulness-Based Cognitive Therapy.
Derived from Buddhist traditions and Hindu teachings, mindfulness, in the most simplest of forms can be described as purposely bringing ones attention to experiences occurring in the present moment without judgement or attachment to it. Sounds simple, right? In many cases- easier said than done! Anxiety very often, is centered around the past or future. Maybe a thought or memory pops up about something terrible that happened in the past, or maybe you are worried and fearful that your meeting or test might not go well. Whatever the case- we are rarely present in the moment when we are struggling with excessive worry or fear.
The most important thing here is practice, practice, practice. Start by practicing a few minutes each day. The goal is not to quiet your mind. Your mind will and is going to wander..totally normal! The key here is to recognize and observe that your mind has wandered- and without judgement- bringing your attention back, again and again, to the present moment.
The best thing about mindfulness is you can use it anywhere. There are no physical tools required. You can practice mindfulness while washing the dishes or during your morning commute. Download an app to help get you started if your are not vested in beginning therapy right now. The VA offers a free mobile app I enjoy called the “Mindfulness Coach.” I am also a fan of Headspace and Simply Being.
Relaxation Strategies and Techniques (Physical)
There are so many relaxation strategies and techniques out there. The trick here is to find strategies that work for you- and this more often than not, comes with trial and error. While one strategy may work well for one person and have less of an impact for another. Another useful thing to keep in mind is to find several effective strategies that work for you. I commonly refer to this as your “toolbox” in my counseling sessions. You wouldn’t show up to a job as a mechanic, with only one tool, would you? With that being said, keep at least a few skills in your toolbox that you have learned are effective for you!
Breathing exercises, a skill you can literally take anywhere, are a go to for many. Why? When you breathe deeply, it literally sends a message to your brain to calm down and relax. When you become stressed or anxious, your brain releases “the stress hormone” (AKA Cortisol). By taking deep breaths- your heart rate slows, more oxygen enters the blood stream and ultimately talks to our brain and tells us to relax! Now, to make this actually work, it is of the utmost importance that you first practice deep breathing exercises while you are already calm. This way, during a state of heightened panic or anxiety, you will be better able to gain control over your breathing and ultimately, reduce anxious feelings.
Ever notice feelings of tenseness in your body during or after a period of experiencing anxious feelings? That may very well be your body responding to stress. Whether its in the forehead, the neck or shoulders, in your hands or feet…not a great feeling. That’s right, the mind and body are very much connected, as I am certain you have heard before. Your body may tense up and we need to do something to help it relax. Progressive Muscle Relaxation is a method that helps relieve this tension. In this practice, you tense a group of muscles as you breathe in, and you relax them as you breathe out. Physically relaxing the body will help you to reduce those anxious feelings. Here is a Progressive Muscle Relaxation Script to help you get started!
Cope Ahead
If you haven’t already noticed, I love a good Dialectical Behavioral Therapy (DBT) skill. If you struggle with anticipatory anxiety, this will likely be a great strategy for you. First, you’re going to describe the situation that is likely going to cause the problem behavior or feeling. Be sure to be specific! Secondly, you’re going to decide what problem-solving skills or coping strategies you want to use in the situation. Write or think through how you will cope with the situation, as well as anxious feelings. Identify strategies that you have previously identified as effective. Thirdly, imagine the situation in your mind, as vividly as you can! This may also be a helpful way to confront the anxiety producing situation you may have found yourself avoiding. You will then rehearse in your mind exactly what you can do to cope effectively (rehearsing actions, thoughts, etc). Chances are, you may have experienced some degree of anxiety during these steps. Finish this exercise by practicing a relaxation strategy after rehearsing. This of course, was a simplified version of Coping Ahead in DBT, but you get the picture!
I hope you have found some of these strategies useful and wish you well. If you are considering therapy and would like to learn more, please feel free to contact me. Thanks for reading!