Tips for Coping With Anxiety
Anxiety is the body’s natural response to stress. We all experience anxiety as a temporary, protective emotion to help us stay alert and cope with challenges. This response can be related to all sorts of things like starting a new job, going on a first date, parenting, public speaking, performing in front of a crowd, and even making a phone call. Since anxiety is the body’s way of helping us through situations, we can’t make it go away entirely but we can learn skills to make feelings associated with anxiety more manageable.
Anxiety Symptoms
Anxiety can cause both emotional and physical symptoms.
- Physical: Rapid heart rate, sweating, trembling, shortness of breath, dizziness, and muscle tension.
- Cognitive/Emotional: Constant worry, restlessness, irritability, and trouble concentrating.
- Behavioral: Avoiding situations that trigger fear.
Coping Skills
- Breathe Slowly and Deeply: Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack or generalized anxiety even worse. When you start to feel panicky, take slow, deep breaths. To help regulate your breathing, try box breathing; inhale for four seconds, hold for four seconds, exhale for four seconds, and hold the empty breath for four seconds.
- Stop and Think: When your thoughts start spinning out of control, tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again. This is a way to interrupt thoughts and refocus.
- Think Positively: Push negative thoughts out of your mind and remind yourself that you are in control. Think about times when you’ve been able to manage situations successfully and reduce anxiety. Stay in the present moment.
- Take a Break: It’s ok if you need to leave a situation. Step into the hallway, take a walk, or try again another day. If you need to drive, wait until your anxiety symptoms have improved. Don’t be afraid to ask for help.
- Relax Your Muscles: Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.
- Get Physical: Exercise can combat stress and anxiety. It can also improve your overall health and immune system. Even a brisk walk can help.
Tips to Remember
- Deep breaths
- Self-care
- Adequate sleep
- Exercise
- Talk to yourself
- Acknowledge your feelings
- Mindfulness
- Cut back or eliminate caffeine/nicotine/alcohol
- Stay present
- Good nutrition
- Muscle relaxation
- Slow down
- Picture your safe place
- Close your eyes
Normal Anxiety vs. Anxiety Disorder
Some people experience anxiety in a way that is unhealthy, which is referred to as an anxiety disorder. While the tips provided here can help ease anxiety in the moment, people with anxiety disorder often experience overwhelming feelings that interfere with daily activities like work or relationships.
Common Types of Anxiety Disorders
- Generalized Anxiety Disorder (GAD): Persistent, excessive worry about everyday things.
- Social Anxiety Disorder: Intense fear of being judged or embarrassed in social situations.
- Panic Disorder: Sudden, intense, and unexpected panic attacks.
- Phobias: Irrational fear of specific objects or situations.
Causes and Treatment
Anxiety disorders come from genetics, brain chemistry, and/or stressful life events and is highly treatable in both adults and children.
- Counseling: Cognitive Behavioral Therapy (CBT) or other talk therapy methods can help determine what’s causing the anxious feelings and identify tools to reduce symptoms. Ongoing counseling sessions help patients learn how to use these tools in different situations to reduce or eliminate anxiety.
- Medication: Antidepressants or anti-anxiety medications can be prescribed by a primary care or psychiatry provider.
- Lifestyle Changes: Regular exercise, healthy diet, adequate sleep, and mindfulness techniques can make a huge difference. Meeting with a dietitian can be a great way to explore personalized diet and exercise options.
For more information on normal anxiety or anxiety disorder, schedule an appointment with your NOAH primary care provider to discuss symptoms, explore options, and develop a plan for recovery. Counseling and psychiatry services are available at NOAH for ages six and up.
