Three Effective Ways to Cope with Anxiety

Photo by Max van den Oetelaar on Unsplash

When a wave of anxiety washes over you it can cause a lot of distress. Often times we feel helpless to stop the anxiety or even decrease the severity. These are basic coping skills that I recommend to my patients to give them the ability to feel better when that rush of anxiety comes along.

4-7-8 Breathing

Deep breathing exercises can be helpful in the moment or just used through out the day. Breathe in for 4 seconds, hold your breath for 7 seconds, exhale breath for 8 seconds. This causes an autonomic nervous system shift from sympathetic (fight or flight reaction) state to a parasympathetic response. This can be used for panic/anxiety attacks, or to help you fall asleep. This 5-minute YouTube video is great because it adds a visual to help with the timing.

Working it out

Exercise is a great way to combat restless, nervous energy. Yoga is wonderful for reducing anxiety symptoms. It helps to stretch out tense muscles, get you breathing and helps you clear your mind of worries or over thinking. Mindfulness walks are also a great way to get in some deep breathing and clear your mind. To top it off research shows that a 10-minute walk boosts your mood by 30%.

Self-soothing through the five senses

I first heard about this concept while taking a training for Dialectical Behavior Therapy (DBT). Soothing ourselves through listening to calming music or using aromatherapy oils helps to relax our nervous system, which is the primary culprit for anxiety. This technique sends a message to our brain that there is no threat and no reason to be in a state of fight or flight. The key is to be present, for example if you are using your sense of taste, eat slowly and enjoy the strong flavors. Some people put together a sensory box they can take with them in the car or to the office. Here are some of examples for each of the senses.

Sight

• A small picture of someone you love
• Watching funny videos
• Positive affirmations
• Sensory bottles
• A favorite book
• Dim lighting

Touch

• Stress relief balls
• Rubbing stones
• Weighted blanket
• Massage
• Textured objects
• Fidget toys
• Soft blanket or stuffed animal
• Comfortable clothing

Taste

• Herbal Tea
• Gum
• Mints
• Nostalgic flavors
• Flavored water

Smell

• Aromatherapy oils
• Fresh air
• Candles
• Lotion
• Favorite perfume or cologne

Sound

• Headphones
• Nature sounds
• Guided meditations
• White noise
• Relaxing music
• Audio book

Experiment with different combinations of these coping tools and see what works best for you. Everyone is different and what works for one person may not work for someone else. The key here is to feel empowered by having things to reach for when you start to feel anxious, which is so much better than feeling helpless to the anxiety.