Dealing with Anxiety: Coping Strategies

         

What is Anxiety?

Anxiety is something we all experience at different times, but what exactly is it, and how does it affect us? Essentially, anxiety is our body's response to stress, whether from public speaking, exams, or other pressures. For some, this response can become overwhelming and disrupt daily life, manifesting as a faster heart rate, shallow breathing, sweating, or even panic attacks. Anxiety can be challenging and strain relationships, but understanding it is the first step toward managing it.

How Can We Cope with Anxiety?

Don't worry; we've got you covered. There are several effective ways to manage anxiety. Let's discuss a few ways we can cope:

• Exercise: This technique helps calm the nervous system by slowing down your heart rate. Many studies have found that exercise not only improves your overall health, but alleviates stress, releases the adrenaline caused by anxiousness, produces endorphins that improve your overall mood, and improves the quality of your sleep.

• Prioritizing Your Sleep: Poor sleep can heighten your stress levels and increase overall anxiousness. The best way to prioritize your sleep is to establish a regular sleep schedule that will ensure you are getting a full night's rest every night. Aim for 7-9 hours of quality sleep each night and set a routine to hold yourself accountable. 

• Diaphragmatic Breathing: When you're anxious, your breathing becomes faster and more shallow. Try breathing deeply in through your nose, and out through your mouth. On the inhale, count to 4, hold your breath while counting to 7, and count to 8 as you exhale. This is called 4-7-8 breathing, which slows your heart rate and helps you ground yourself.

• Identify Your Triggers: Understanding what makes you anxious can help you to manage your symptoms better. Because everyone is so unique in this way, talking to a therapist is the best way to identify what things trigger your anxious feelings. 

• Keep a Journal: We've probably all heard this one before, but it's true! Journaling helps you process and release anxious thoughts. You can also track your feelings over time. If writing them down feels uncomfortable, consider shredding or burning the pages as a cathartic exercise (just be careful with that last one!).

• Maintain a Healthy Diet: Eating a combination of fruits, veggies, healthy fats, and proteins has been shown to improve overall health and mood, and decrease feelings of worry or anxiousness. 

• Practice Mindfulness: Mindfulness is the practice of being aware of your own thoughts, feelings, and surroundings. Mindfulness has been linked to increased overall emotional well-being as well as decreased anxiousness. Being mindful is a skill we must teach ourselves to practice over time; so be patient with yourself! 

Want to Learn More?

If you're struggling with anxiety and need support, our team at Orlando Counseling and Behavioral Services is here to help. Contact us today to schedule an appointment and access the resources you need to manage anxiety effectively.

Call 689-244-1743 or email us at orlandocounselingandbehavioral@gmail.com.