Coping With Anxiety: 8 Effective Techniques

Looking for tips for coping with anxiety? If so, this article is for you. Feeling anxious is how our bodies respond to stressors. Those stressors may be real or perceived dangers and threats to our well-being, but our bodies respond the same. Typically, when we experience anxiety, it is focused on something particular, like a job interview or a first date. The signs of anxiety are usually short-lived, and they tend to dissipate as soon as the date or interview is over.

However, there are situations in which a person’s anxiety is far broader or deeper, and the signs of anxiety don’t dissipate as easily. In those instances, especially if one’s anxiety begins impeding day-to-day functioning and a sense of well-being, it could be an anxiety disorder. Speaking with a health professional for a proper diagnosis is crucial, especially if your anxiety becomes debilitating.

Some common signs of anxiety

Anxiety triggers certain physiological changes as the fight or flight response is activated. When you feel anxious, your body gets prepared to deal with the real or perceived threat that’s confronting you. Your body produces adrenaline, which affects your heart rate and increases your blood pressure. It also makes you more alert, and it raises your blood sugar levels to give you needed energy.

Some of the more common signs of anxiety include increased heart rate, sweating, trembling, feeling restless and nervous, nausea, fatigue, feeling tense, your mind buzzing and struggling to concentrate, breathing rapidly, and having an impending sense of doom. If you experience these symptoms, and if they begin to interfere with your daily activities, speak with a doctor or a mental health professional.

Coping with Anxiety: Effective Techniques

When it comes to anxiety, there are some healthy short-term ways to deal with and cope with it. These are needed when you’re dealing with specific anxiety-inducing events or episodes. You need them to deal with something that comes up unexpectedly. You also need a set of long-term coping tools to help you address anxiety to be able to keep it in check. Listed below are a combination of short- and long-term strategies to use to cope with anxiety.

Exercise regularly

Being able to move and focus on your body movements can keep your mind off whatever is causing the anxious thoughts. Not only that, but exercise helps you reduce the levels of cortisol, the stress hormone, in your body. Exercise can also provide you with opportunities to spend time with other people, to recharge and reset after a hard day, and to be outside in nature.

Focus on deep breathing

When you’re feeling anxious, it affects your breathing and heart rate. Being able to control your breathing by taking slow, measured breaths can help to calm your body and mind. There are various breathing techniques you can use, including box breathing, and 4-7-8 breathing, to name a few.

Disrupt your thoughts

Anxiety is sometimes driven by unhelpful thoughts that can distort reality and make things seem worse than they are. You can disrupt these thoughts by asking yourself how true they are, or what assumptions you’re making about the situation. Challenging yourself like this can make a difference.

Ground yourself

Whether through journaling or pausing to carefully take in your surroundings, you can help yourself be more present in the moment, which can calm feelings of anxiety. When you develop greater emotional awareness of what causes you distress and how to calm yourself, it helps you address similar future situations more effectively due to better self-understanding.

Eat mindfully

What you eat and drink affects how your body reacts in everyday situations. Caffeine, nicotine, and sugary beverages can all trigger and exacerbate anxiety. Similarly, alcohol and recreational drugs can also worsen anxiety, so avoiding these is key to reducing anxiety. It may be difficult to quit using these various substances; help can be found through support groups and from healthcare providers.

Take your sleep seriously

We need to sleep well enough that we feel rested, as that helps with our overall sense of well-being, and with our ability to regulate our emotions. Good sleep can make a significant difference in addressing anxiety and its symptoms.

Identify your triggers

You can be intentional in dealing with anxiety by learning what your triggers are. These triggers may be related to relationship conflict, work stress, certain medications, drinking coffee, or when past trauma resurfaces. When you know what your triggers are, that can help you prepare mentally and emotionally should you encounter them.

Consider counseling

Talking with a mental health professional like a counselor can help you in various ways. It can help with identifying your triggers, as well as understanding why you react that way. Your counselor can teach you effective coping mechanisms so that your anxiety doesn’t get the better of you. Where necessary, medications can also help with reducing the symptoms of anxiety.

If you would like the assistance of a counselor or therapist in overcoming anxiety, contact our office today.