Positive Coping Skills For Anxiety And Stress

Tackle the blahs with these positive coping skills.

Short- term and long-term coping skills

Key Takeaways

Healthy coping skills are the tactics that people use to deal with stressful situations. Managing your stress well can help you feel better physically and psychologically and impact your ability to perform your best.

But not all coping skills are created equal. Sometimes, it’s tempting to engage in strategies that will give quick relief.  However, these same tactics might create bigger problems for you down the road. It’s important to establish long-term healthy coping skills. Unquestionably helping you reduce your emotional distress or rid yourself of the stressful situations you face.

Examples of healthy coping skills include:

• Establishing and maintaining boundaries
• Practicing relaxation strategies such as deep breathing, meditation, and mindfulness
• Getting regular physical activity
• Making to-do lists and setting goals

 

Short-term coping skills for anxiety and stress

Life can get overwhelming.  It’s difficult to take large chunks of time to alleviate anxiety symptoms. Luckily, there are some things you can do during those moments, short-term, to help cope.

1. Take a break

We’re not meant to be constantly stimulated or working without some sort of break. It serves to recharge and reset our brains so we can take a breather and get back to what we’re focusing on.

 

2. Cut out caffeine

Caffeine has been proven to induce anxiety in specific dosages. So if you find yourself with the jitters, shaky, anxious, or more stressed out than usual, try cutting out coffee to see if it helps.

 

3. Take deep breaths

One of the main physical reactions to anxiety is short, shallow breaths that lead to hyperventilating. Try taking 10 deep breaths and holding them, releasing slowly, to trick your central nervous system into calming down.

 

4. Get some sleep

When we’re stressed, our body uses extra energy, quickly leading to fatigue. Take time to get proper rest or even take a quick nap to rejuvenate yourself.

 

5. Distract yourself

Sometimes we get so overwhelmed that it’s hard to focus on anything but the stress and anxiety. Instead, try distracting yourself by listening to music or watching TV.

 

6. Get active

Studies have shown that sedentary lifestyles lead to increased anxiety and stress. Try getting outside and going on a quick walk, jog, run. Hit the gym or do some yoga!

 

7. Eat a healthy meal

Proper nutrition gives fuel to our body that helps it operate smoothly. Excess sugar can cause increased anxiety. Try eating a healthy meal and changing your diet if necessary. Improper nutrition can create hormone imbalances, making your mood shift.

 

8. Spend less time on your phone

Research shows a connection between increased screen time and stress. Blue light puts a strain on our eyes, and the constant stimuli of notifications, texts, emails, and social media can create anxiety. Try putting your phone down for a few hours each day.

 

9. Try aromatherapy & essential oils

Research has shown a connection between using essential oils and decreased stress.

 

10. Call a friend or family member

Sometimes just talking to someone we trust makes us feel safe can improve our mood and decrease stress levels.

 

11. Spend time with your pet

Spending quality time with our pets has been shown to reduce cortisol levels (stress hormone) in humans. So next time you feel stressed, try hanging out with your dog, cat, or other pets. You’ll not only bond better with them but also recharge a part of your social battery and boost your mood.

 

12. Say “No”

If the source of your anxiety and stress is taking on too much, it’s important to set proper boundaries.  Besides with yourself, this includes others by learning to say ‘no’ every once in a while.

 

13. Cuddle

Studies show that cuddling with a significant other cause your body to release oxytocin, a calming hormone that helps combat stress. It can also lower your blood pressure, reducing the amount of cortisol in your body, the stress hormone.

 

How to stop a panic attack

The symptoms of a panic attack are scary.  A rapid heart rate, short breathing/hyperventilation, muscle tension, sweating or chills, dizziness, chest pain, or nausea. Over 13% of people are estimated to have at least one panic attack in their lifetime. It can be brought on by increased stress, anxiety, and triggers.

Try some of these methods if you believe you may be having a panic attack:

 

14. Find a safe space

If you feel overwhelmed, try finding a spot you can go to with fewer stimuli or away from where you were when symptoms started. This could be a different room, stepping outside, sitting down, or leaning up against a wall.

 

15. Try diaphragmic breathing techniques

Research shows that diaphragmic breathing can reduce heart rate, blood pressure, slow anxiety, and lower cortisol in the body (stress hormone).

 

16. Relax your muscles

Progressive muscle relaxation (PMR) is commonly used for those who experience anxiety and works to relax each muscle in your body mindfully. Muscle tension, a common symptom of stress, can be exhausting but still prevent you from relaxing or falling asleep.

PMR works by forcibly tensing different muscles in your body and releasing the tension. Becoming aware of your muscles can help you better relax them in great times of anxiety and stress.

 

17. Tell someone about it

If you’re in a place where you know someone, share with them that you are having a panic attack.  Sharing can help stop that feeling of being closed in your surroundings. The person may also help walk you through your thoughts and calm you down.

 

18. Get some fresh air

After removing yourself from the situation, step outside.  This actually helps expose your lungs to some fresh air, which has been shown to ease anxiety.

 

19. Repeat a mantra

Find a phrase or word you can repeat to yourself when you have a panic attack to help focus and ease any dissociative thoughts. This could be something like “I am okay” or “This too will pass.”

 

20. 5-4-3-2-1 Grounding Method

Think of 5 things you can see
Think of 4 things you can touch
Think of 3 things you can hear
Think of 2 things you can smell
Think of 1 thing you can taste

 

Long-term coping skills for anxiety and stress

Dealing with anxiety and stress as it comes and goes is essential for short-term relief. But, now let’s talk more long-term solutions by managing the sometimes inconvenient, scary symptoms. Luckily, there are some steps you can take to slow down the frequency and intensity of your anxiety.

21. Seek counseling

One of the best and most effective ways to calm anxiety is to seek therapy. Therapists can use an array of different treatment options for anxiety and panic disorders. Cognitive Behavioral Therapy (CBT) is the most common. It works to help you identify negative patterns, distortions, self-image, and triggers.  Also, a treatment plan that aids in rewiring how you perceive stressful situations can be created.

22. Change your diet

Proper nutrition directly affects the hormone levels in our body that deal with stress. If you find yourself consuming a diet high in sugar, caffeine, or alcohol, change what you eat to help you feel better.

23. Learn your triggers

By understanding what triggers your anxiety, you can become better equipped to deal with it when you know you’ll be in a high-stress situation. These triggers look different for everybody and can involve lifestyle, trauma, and previous stressful situations.

Try writing down the apparent cause of your stress. Is it work? A situation at work, school, or home? Get to know yourself so you can work through expected reactions.  Remember to have compassion for yourself when working through this process.

24. Improve communication skills

Speaking with others about your anxiety and stress can provide a support system to help you feel calm. Think about what you’re feeling and why that is. Try writing it down and practice talking about it with someone you trust, whether a therapist, support person, friend, or family member.

 

25. Make lifestyle changes

Are you stuck in a cycle of poor sleep, poor diet, little to no exercise, and little time for self-care?  Then it may be time to evaluate your day-to-day schedule and begin making necessary lifestyle changes. This process takes time, so remember to go easy on yourself. Try making these changes gradually to avoid any further stress.

Conclusion

Taking steps to cope with stressful triggers and anxiety is a process that takes time. There are some short-term as well as longer-term options to help relieving symptoms of anxiety, stress, and panic attacks,

In many cases, working through these feelings and emotions with a therapist can help you learn healthy coping skills and life management. Remember that everyone is different and has different needs, so what works for one may not work for another. Try out different coping strategies to figure out what helps you.

 

Source:  drjohngkuna.com©

 

Related posts:

How To Handle Stress, Anxiety and Fears – TUTORING YOU

5-4-3-2-1 Grounding Technique – TUTORING YOU