7 Techniques for Coping with Anxiety

The world is generally not under our control – it is too big, and there are too many moving parts and events that we cannot accurately predict or keep at bay. People cope with this reality in different ways – by ignoring anything outside their control, by controlling what they can and taking the rest as it comes, or by trying to control everything. One physiological response to uncertainty that many people have is anxiety.

Anxiety is that feeling of nervousness – the wobbly legs, the sweaty palms, the butterflies in the stomach, feelings of nausea, and elevated heart rate – that occurs when we are in uncertain circumstances. The body is trying to cope with a situation that is inducing stress and fear. This can be anything from starting your first day at work or school, the trepidation that sets in before a big house move, an upcoming examination, or live upfront presentation.

For most people, the feelings that we would call anxiety will fade as they get going with their day, or as they get used to the new situation. Some people thrive and enjoy that feeling of stress and working under pressure, while for others it causes a lot of discomfort and doesn’t go away even when the specific situation does.

When anxiety begins to interfere with your day to day life, when it saps your joy and takes a lot of energy to manage, becoming a long-term problem, it may be time to seek out help for coping with anxiety.

Coming to Grips with Anxiety and Anxiety Disorders

You may be looking for effective ways for coping with anxiety apart from therapy and medication. Depending on the type of anxiety you struggle with and its severity, therapy, and medication may be unavoidable. It is wise to consult with a trained professional, particularly if your anxiety is debilitating and interfering with your quality of life.

When anxiety becomes a way of life for you, it may have developed into one of several anxiety disorders. These include:

Social Anxiety Disorder is a subcategory of disorder in which social occasions or situations where many people are present triggers anxiety. Some people become unable to leave their house.

Generalized Anxiety Disorder is where one feels anxious without a specific cause. It is also called free-floating anxiety.

Panic Disorder is when an individual has panic attacks characterized by sweating, irregular and quick heartbeat, nausea, and other symptoms. Panic attacks can be triggered randomly or in specific circumstances.

Post-Traumatic Stress Disorder (PTSD) is an anxiety disorder that occurs when a person experiences or knows someone that has gone through a traumatic event in which there was violence or the threat of violence. It induces unwanted flashbacks and thoughts about the event.

Separation Anxiety Disorder stems from a reluctance to be apart from loved ones or home. Even the thought of being apart from them can induce anxiety.

If you think you may be suffering from any of these anxiety disorders, it is important to seek out professional help for an accurate diagnosis so that you receive the help you need.

Practical Ways for Coping with Anxiety

When dealing with low-grade anxiety or stress tied to specific situations, some techniques can be used to supplement therapy and help to improve your overall well-being and capacity for coping with anxiety.

These are not meant to be a total treatment plan or a replacement for seeking medical advice, but they can be an immense help in combination with those interventions. Here are seven ways to cope and deal with anxiety that can bring a measure of relief from the symptoms of anxiety and stress:

1. Exercise to relieve stress

Get your body moving by walking, running, swimming, cycling, or playing sport. Exercise can help to redirect your thoughts away from your mind toward an activity, and this can help to relieve anxiety and boost your sense of well-being. Physical activity like exercising releases brain chemicals that counteract anxiety.

Doing two to five sessions per week of exercise that gets your heart pumping a little faster is thus a good way to boost your physical and mental health. Whatever form of exercise you choose, make sure it is something you enjoy doing – that way, you will need less motivation to stick to the program and you will have fun while doing it!

2. Consuming fewer stimulants and depressants

Anxiety is how our bodies react to stress. You can help your body to react in healthy ways by watching what you consume, such as stimulants and depressants. Stimulants, like caffeine and nicotine, tend to make some people “jittery.” They can increase the heart rate and hype you up.

Anxiety triggers that same physiological response. Caffeine can be found in coffee, diet pills, chocolate, some types of tea, and sodas. Depressants, or “downers,” like alcohol can also put your anxiety into overdrive.

3. Meditation

You can start or end your day with quiet meditation. This can take many forms, including putting your focus on the positive things in your life, to reduce the focus on negative feelings like doubt and fear.

You can reflect on a favorite passage of Scripture, or list all the names and attributes of God, or just spend time looking at the beautiful scenery in nature. Some apps can help you with guided meditations if you need help to get started.

4. Relaxation techniques

These techniques include deep breathing exercises, muscle relaxation techniques, aromatherapy, or using music. Deep, controlled breathing helps your body to relax and it tells your mind that all is well.

You can sit in a relaxed posture or lie down on a flat surface – whatever makes you feel comfortable. Draw in a deep breath, hold it for 3 counts, and let it out slowly, repeating this several times. This slows down your heart rate and helps you to calm down.

For muscle relaxation techniques, you can try to clench successive muscle groups, hold that position for a few seconds, then gradually release. You can work your way up, starting with your toes, balling them up then releasing them, all the way up to your arms and fingers. Doing this exercise focuses your attention on your body, allowing you to calm your mind as you perform the task.

Aromatherapy is also a useful relaxation technique. Scents such as lavender, sandalwood, and chamomile can be very relaxing and can soothe your anxiety by activating receptors in your brain. You can use oils, candles, or incense for this.

Music is another way to calm your mind and reduce your heart rate. Find or create a playlist of music that is calming and relaxing.

5. Journaling

Writing down your thoughts helps you to “get out of your own head.” Putting your thoughts on paper allows you to gain a new perspective on the problem. Sometimes saying something out loud helps to make it less intimidating and more manageable.

When issues seem smaller than they first appeared, it helps strengthen your resolve and boosts your confidence that you can meet the challenge head-on and succeed, thereby reducing your anxiety.

6. Get good sleep

Getting a lot of quality sleep is a great boost for your overall health and well-being. You can create routines to helps you fall asleep faster and stay asleep. Having a routine helps to give cues to your body to start winding down.

There are several apps available that play calming sounds such as white noise or falling rain to soothe you and ease you to sleep. You can reduce stimulation before bed so that your mind has time to settle down before you try to sleep, which may mean switching your phone and tv off, dimming your lights, or switching to softer light settings.

7. Identify your triggers

Knowing what triggers your anxiety can help you reduce the incidents and severity of your anxiety. You can do this by yourself, or with the help of a therapist. By paying attention to when you have anxiety and the surrounding circumstances, you can figure out what may be causing or exacerbating your anxiety and limit your exposure to it where you can.

If all you need is to cut out caffeine, or perhaps get more rest, then those are easy steps to take. If there are longer-term or situations you can’t avoid, such as work or finance-related stress, then that may take time to unravel and you will need to give yourself the time and space to figure things out.

Christian Counseling for Coping with Anxiety

Anxiety can be a mild presence in your life, or it can be an ever-present reality that impacts your sense of well-being and your quality of life. There are ways to deal with that anxiety so that you reduce its effects and grip on your life. Some of those methods outlined above require simply paying attention to yourself and your body’s cues.

By themselves, though, they may not be able to deal with more severe forms of anxiety. Seeking the support of friends and especially from trained professionals can help you to learn effective ways for coping with anxiety so you can reclaim the life God intended for you.