Life can be overwhelming. I know, an understatement in today’s world. However, the mind can be both an instigator of worry and a powerful tool for wellbeing. Coping skills for anxiety can help.
WHAT IS ANXIETY?
Anxiety is the brain’s fear response. In other words, it’s your brain starting to prepare for threats, which means it can begin to convince you that an even worse scenario is happening. Our body then responds to those fears. That’s where feelings of being on edge, irritable, out of control start, or cause a panic attack. In fact, most anxiety symptoms usually involve the brain getting stuck on uncontrollable worries and racing “what if this happens or that happens” thoughts.
Finding calm during times of stress is possible and doesn’t need to take forever. These tips can help relax the worry brain. They also work quickly and discretely at home, in class, and at work.
#1 COPING SKILL FOR ANXIETY: GROUNDING SKILLS
Getting out of your head and into the moment is a big step toward helping you get relief. One great way to get out of your worry brain is to use a grounding skill. This can also be helpful if you have symptoms of trauma. To help you become more aware of your environment, you can use The Five Things technique. To do this, ask and answer the following questions:
- What are five things you see in the room?
- What are four things you hear?
- What are three things you feel physically?
- What are two things you taste?
- What is one thing you smell?
#2 COPING SKILLS FOR ANXIETY: MINDFUL BREATHING
When is the last time you noticed your breath? I mean really noticed it? You know, when your mind wasn’t in the future or the past. That long, huh? Well, let’s give it a try now:
- Set a timer for two minutes.
- Focus on your breathing. Slowly in through the nose and out through the mouth.
- Try to be present with your breathing and nowhere else.
- If thoughts come into your mind, let them come. Do not judge yourself for having them. Simply turn your mind back to your breath.
- Continue this for the full two minutes.
OTHER WAYS TO PRACTICE COPING METHODS FOR ANXIETY
Looking for more coping skills for anxiety? If the above skills were helpful, I also love this video below. Mindful breathing videos are another way to stay focused on your breath and not your worry thoughts.\
LOOKING FOR MORE HELP?
I hope these were helpful to you. Head over to Open Pathways Counseling: a Columbus Therapy practice, to learn more about anxiety. Be well!
