22 Tips for Coping With Anxiety

Anxiety is a natural, human emotion that can strike at any time. It can come in the form of worry, nervousness or fear and it’s normal to feel anxious in certain situations. We’re here to help you find some coping strategies for your anxiety whether it be during exams, before a job interview, or when faced with a family responsibility.

In this article we will explore how to deal with your anxiety from understanding what triggers it to taking care of yourself physically and mentally! You’ll learn about things like breathing exercises and mindfulness techniques which have been shown by research studies to reduce symptoms of depression and anxiety.

These coping strategies are simple and easy to do, if you want to learn how to manage your anxiety use these 22 tips as inspiration.

Figure out what triggers your anxiety

Try and figure out the situations that trigger your symptoms of anxiety, once you have a better understanding it can help you come up with ways to avoid those triggers in the future.

Talk about your anxiety

Talking openly and honestly about your anxiety can help to reduce the feeling of isolation and loneliness that often comes with it. Talking to friends, family or a therapist can be really helpful in managing your symptoms.

Take some time for yourself

When you’re feeling overwhelmed or anxious, taking some time for yourself can be really helpful in restoring your sense of calm. This might mean taking a relaxing bath, reading your favourite book or taking a walk in nature.

Exercise regularly

Regular exercise has been shown to be beneficial for people who suffer from anxiety disorders. Exercise releases endorphins which have mood-boosting effects and help to improve self-confidence!

Eat a healthy diet

A balanced and healthy diet is essential for maintaining both your physical and mental health. Eating nutritious foods helps to improve your mood and provide your body with the nutrients it needs to function properly.

Avoid caffeine and alcohol

Caffeine and alcohol are known to worsen symptoms of anxiety so it’s best to avoid them when you’re feeling anxious.

Spend time in nature

Spending time outside helps to lift your mood, improve self-confidence and combat feelings of isolation. I know this isn’t always possible but if it is try taking a walk in the park or spending some time playing in the garden!

Get enough sleep

When you’re tired, your body is less able to cope with stress and this can lead to increased feelings of anxiety. Aim to get around 8 hours of sleep per night to help keep your anxiety levels under control.

Use your support system

Keep in contact with friends and family who will be there to support you when you’re feeling overwhelmed by your anxiety. Close relationships with family and friends can help reduce feelings of loneliness and isolation which is often a common symptom of anxiety disorders.

Identify your anxious thoughts and challenge them

When you’re feeling anxious, it’s common to have a lot of negative thoughts running through your head. A great way to deal with these thoughts is to identify them and then challenge them. For example, if you think “I’m not good enough” challenge that thought by asking yourself “why do I believe that?”

Practice mindfulness

Mindfulness is a technique which involves focusing on the present moment and accepting experiences without judgement. It can be really helpful in managing symptoms of anxiety by teaching you how to live in the moment and not worry about the future or past. For more information on mindfulness, please see our article entitled “What Is Mindfulness And How Can It Help Anxiety?”

Make a list of things you’re grateful for

When you’re feeling anxious, it can be really helpful to take a step back and focus on the good things in your life. Make a list of things you’re grateful for and refer to it when you’re feeling down.

Avoid watching the news or reading the papers

The news is often full of negative stories which can increase feelings of anxiety and worry. It’s best to avoid watching or reading the news if you’re struggling with anxiety symptoms.

Use positive self-talk

One way to deal with anxious thoughts is to use positive self-talk. This involves talking to yourself in a positive and supportive way. For example, you might say “I can do this” or “I’m strong enough to handle this situation.”

Practice relaxation techniques

There are a number of relaxation techniques which can be helpful in managing anxiety symptoms. These include yoga, meditation, deep breathing exercises and progressive muscle relaxation.

Set realistic goals

When you’re feeling anxious, it’s common to have high expectations for yourself which can lead to frustration and increased anxiety. It’s important to set realistic goals for yourself and understand that not everything needs to be perfect.

Take breaks

When you’re feeling overwhelmed by your anxiety, it’s important to take a break. This could involve taking a few minutes to yourself to relax and calm down or stepping away from the situation which is causing you stress.

Don’t compare yourself to others

It’s natural to compare ourselves to others but it can be really damaging when it to our mental health. Don’t compare yourself to others, focus on your own strengths and weaknesses.

Practice deep breathing exercises

When you’re feeling overwhelmed by anxious thoughts, take some time to practice deep breathing exercises. This involves taking slow, deep breaths through your nose and focusing on slowly exhaling the breath. Don’t forget to breathe in slowly too!

Be positive

When you’re feeling anxious, it’s easy to focus on the negative aspects of the situation. Try to be positive and focus on the things which are going well.

Diversion technique

If you feel like you can’t control your own thoughts or are obsessing about something, try practicing a diversion technique. This involves diverting your attention onto something else which will help break the cycle of anxious thinking. For example, if you keep remembering negative things about yourself, try an activity for 5 minutes which requires all of your focus such as cleaning or doing the dishes. After 5 minutes has passed, attempt to bring your focus back to the negative thoughts and see if they are still as intrusive.

Seek professional help

If you’re struggling with anxiety and find that none of the above techniques are helping, it might be time to seek professional help. A therapist could help you understand your anxiety better and offer coping strategies which work specifically for you.

Conclusion

Anxiety is a normal, human emotion which can strike at any time. We hope that some of these coping strategies have been helpful to you and wish you best of luck in managing your anxiety symptoms. Remember to take breaks when necessary and be positive in your thoughts. If you find that you’re struggling to manage your anxiety on your own, don’t hesitate to seek professional help.