Effective Anxiety Coping Skills

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Effective Anxiety Coping Skills
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Anxiety can affect anyone at any time. Most
people have experienced it at some point in their
lives. For those who suffer from anxiety on a
regular basis, the effects are far-reaching. Not
only is anxiety mentally debilitating, but it can
also manifest in physical symptoms as well. These
symptoms include, but are not limited to, rapid
breathing, increased heart rate, tense muscles,
sweating and headaches.
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When the symptoms of anxiety became overwhelming
it is important to have a set of coping skills
ready to regain peace of mind. Here are just a
few
Controlled breathing

• When practicing controlled breathing, the most
  important thing to remember is to simply focus on
  breathing.
• People practicing this coping skill often place
  their hands on their stomach and chest to guide
  their breathing.
• Subjects inhale and exhale slowly and evenly,
  using imagery to help let go of anxiety as they
  breathe out, letting their worries fade away.

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Progressive muscle relaxation

• In this coping skill, individuals lie down in a
  comfortable setting and remove their shoes.
• They focus on breathing and start focusing on
  each muscle group, tensing and relaxing them in
  turn.
• They release the tension, they release their
  anxiety and worry.

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Dietary changes

• Eating a healthy, well-balanced diet helps keep
  people physically and mentally balanced.
• In addition, one of the best dietary changes
  people can make to lower anxiety is cutting out
  caffeine.
• As a stimulant, caffeine enhances and intensifies
  the heightened emotions and thoughts that occur
  when people are anxious.

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Challenging anxious thoughts

• When challenging anxious thoughts, the first
  thing people must do is identify that they are
  having them.
• Once identified, then people can begin to ask
  themselves why the thoughts are occurring and how
  they make them feel.
• Then they can evaluate the thoughts to see if
  they are realistic and proportional to the
  situation.
• By taking the exaggeration and uncertainty out of
  the thoughts, they should be able to develop more
  realistic thought patterns.

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Controlled worry time

• Worry is a big component of anxiety.
• By determining a set time to address their
  worries, realistic or not, people free up the
  rest of their thoughts and time to address more
  realistic, positive thoughts.
• The process involves briefly writing down worries
  as they occur.
• When the worry period comes, people allow
  themselves 15 minutes of worrying.
• Over time, then people begin to see that it isnt
  worth spending the time to worry at all.

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