“A feeling of worry, nervousness, or unease about something with an uncertain outcome”. In other words, remember that feeling when you have something big coming up that you were waiting for such a long time? The tension, the stress, the worry you feel at that time is what we call anxiety. Anxiety, its occurrence, its causes, its effects, its symptoms everything varies from person to person. When we are talking about humans, then we cannot generalize one factor for all. This is the uniqueness of the human mind. Every brain works in its own way. Sometimes it’s totally unpredictable. So, here we have to realize that not every approach is for all. The strategies and Coping skills for anxiety we are going to share with you all will be general. You would have to choose the ones you think will work for you the best.
What are the coping skills for anxiety? Anxiety affects the human body, human behavior, and the human mind. So, We will also look into it as a three-dimensional approach. Will share with you the coping skills for anxiety, categorized by:
1- Coping Anxiety with behavioral skills
2- Coping Anxiety with Mental skills
3- Coping Anxiety with physical strategies
Coping Skills For Anxiety with Behavioral skills
Anxiety is what? It is the thought process that we practice. Like just take an example that when you are worried about a presentation that is just in an hour. You will be having doubts about what if it will go bad, or I jumble the words. At this time you should not be spending time with yourself but you must surround yourself with your fellow mates.
By doing this the negative thoughts will not get a chance to stress you out more. Also by practicing it in front of your friends will give you confidence and will help you point out your weaknesses. Just focus on working on your weaknesses (if any) at that time instead of just thinking about what will happen next.
Share Your Worries To Someone You Trust:
Anxiety is a feeling that will keep you eating as much as you allow it to. Whenever you are feeling worried and stressed out share it with your trusted ones. It will not only help but also will give you the strength and power to fight that situation. Sometimes all we need is to hear some nice and motivating words from our dear ones. There is a fair chance that when you share your problem with someone, they also have been/or have had fought this the same situation in the past or are still facing it.
Maybe their way of coping and dealing with the problem helps you. It is very relieving to know that someone else also has gone through the same as you do that the relieving part here was that they also have recovered from it. So, sharing is always a good option when it comes to anxiety.
Seek Out Professional Help:
It is possible and it does happen that for some people there is no one. No one to whom they can share their problems and worries. Or put it in another context, they just don’t want to share their problems with someone they know. People tend to live in a bubble where everyone pretends to be extremely happy and perfect. Which is definitely not the case. Every person in the world does face one problem or another.
This simply means that not everyone is happy all the time. For in this case where you don’t feel like taking any help from your personal circle. Reach out for a professional solution. Now in this digital world, you can get the professional net over the internet as well. Now it’s up to you, which one you choose.
Look For Fun:
In times of distress and anxiety, identify one thing, is this anxiety is going to get me what I want? Or waiting and patience is my only option (besides anxiety)? If the answer is that yes you have only two options then always go for wait and patience. Now the question arises, how to wait? The good solution is to distract yourself. Watch a funny TV show (“f.r.i.e.n.d.s” Recommended) or read a book/novel, play with children at home (if any) etc.
After knowing both your options remember that always choose the second one. For example, your exam result is due tomorrow and you are feeling anxious. Just tell me one thing over here, Does taking all the tension and anxiety is your result going to get changed? No dear no. You will get the marks that were probably being marked a week or month before your result day. So, worrying here is not gonna buy you anything.
Chill out and relax. The faith of tomorrow will be decided tomorrow, don’t ruin your today for it.
Coping Skills For Anxiety with Mental skills
Peace Of Mind:
Anxiety is the game of mind. The more you let your mind and your thoughts control you, the more stressed out you will feel. In life, we have to understand a few things. One of those things is to remember that you cannot control your future. Make this very clear in your mind. The future is not meant to be controlled by human power but it is unknown to all the creatures on earth.
So, you are not the only one who doesn’t know what will happen next but it’s everyone’s story. You need to take out time and meditate. Spend time with yourself in the morning or at night. Under the open sky or wherever you feel peace. Practice deep breathing exercises.
“Deep breath exercise” is 5 minutes exercise that you practice for the peace of your mind.
- Sit down
- Close your eyes
- Take in a deep breath in
- And exhale it slowly
- Repeat this for about 5 minutes.
- Exhale out all your negative thoughts with the air.
- You will feel fresh and more content. Afterward, the first thing you have to do is to think positively.
Identify Anxiety Triggers:
As I mentioned earlier that for every person the causes, symptoms, and effects of anxiety vary. Here what you have to do is to identify what triggers your anxiety? Is this someone’s behavior towards you, is this something you don’t know how it will end, is this the fear of an unknown future or anything else.
The first and foremost step is to identify what is it that bothers you? To do so, you need to remember the last time you had an anxiety attack. Just follow my lead here and start questioning your mind.
- When was the last time I had an anxiety attack?
- For how long it stayed with me?
- How did it go away?
- The situation about what I was worried about was as much worse as I thought of it as?
- Was that mental stress that I went through was needed?
- Is there any other way to deal with that situation?
- How am I going to react/ or at least try to react when such a situation will happen again?
These seven questions will definitely give much clearance on how to cope with anxiety.
Note: Practice this exercise when:
- You are alone
- Sitting in a comfortable environment
- Ready to face yourself.
Acceptance Is The Key:
Acceptance is the key. Anxiety can have multiple levels, for some people, it is mild and only happens once or twice or just in certain situations. For some people it is advanced and it affects them in every step of their life.
- For the people who experience some extreme anxiety attacks, they must consider professional help as well.
- Those who experience it occasionally can work upon it even by following these coping strategies as well.
Here what we are going to discuss is to accept your level of anxiety. We have passed through the identification level, now comes the time where you need to accept to you have this problem and you need to fight this over.
- First of all, remember, it’s okay if you have anxiety. Anxiety is influenced by a number of factors such as genetics, family history, neurobiology, and life experiences. It, not your fault if you get into it.
- But also remember, it’s only you who can help you get over this. Unless or until you accept the fact that yes I have an anxiety problem and I want to get rid of it. No one can help you out of it.
- It’s not a one-day process. It could take a few tries as one. And as many tries as months. All you have to do is to mark your progress every time you pass through this. Consistency and self-confidence are the keys.
- Keep on reminding yourself that you are no less than others, you can fight it and you can come over this.
Repeat the formula:
- Peace of mind
- Identify your triggers
- Accept your problem
- Start working on it
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Coping Skills For Anxiety with physical strategies
Look Out For What You Eat:
Food doesn’t have a direct connection with anxiety but can have an impact on your body and its functioning. And your body functioning does have a direct connection with anxiety. Eating processed food and sugary snacks can make blood sugar levels rapid highs and lows, which can have negative impacts like restlessness and fatigue.
A proper eating routine is also important. Those who do not have sufficient nutrition in the form of meals are more likely to be irritated or stressed out. A known saying quotes as ” Full stomach brings great ideas.” This means that you can think better when your stomach is healthy and happy.
Proper Sleep Is Important:
Having a proper sleep time is very important for the body and mind to work in content and healthy way. According to researches, an adult needs to get 7-8 hours of sleep to function properly.
There could be several practices that can help you sleep even if your stress is keeping you awake.
- Again the first and foremost thing to do is to tell your brain that you need to sleep.
- Relax your body and make your room a peaceful place. It shouldn’t be messy. It should be you the vibes of peace and calm. There shouldn’t be any disturbing noise.
- Turn off the electronics at least an hour before bedtime, it will help your mind and body to prepare for sleep.
- To avoid the running thoughts and anxiety you can divert your mind by reading, or by remembering how was your day, or by making a “to-do” list for the next day.
- Try counting backward from 100.
I hope these tips will help you out.
- To have anxiety once or twice in some extreme situations is natural and should be forgiven.
- All the above mentioned coping skills are based on general experiences and should not be considered as professional help.
- It’s totally normal to seek professional help rather than being hard on yourself.
Let us know which coping strategy worked for you the best. I try my best to cover easy and realistic coping skills for anxiety. Value your life. You are only going to have it once!