How to Cope with Anxiety

Living with anxiety can be debilitating, but it doesn’t have to be. Most of my clients enter therapy wanting to get rid of their anxiety. They are tired of their anxiety running their day-to-day lives, and preventing them from being the mom, partner, or friend they want to be. They’re tired of feeling on edge, stuck in their head, and feeling paralyzed about potential worst-case scenarios.

Therapy can be a helpful space in exploring the root causes of your anxiety as well as developing effective ways of coping with anxiety. Below are 5 ways you can cope with anxiety and get out of your head! Now you may have heard of some of these coping skills before and thought to yourself “Yeah that won’t work.” But these coping strategies are backed by tons of research. But just like with anything, it takes practice. So I want you to try ONE of these coping skills daily over the next week and see what you notice. The more you practice, the more likely you will remember to use one of these coping skills in the moment when you feel like you are losing it!

Body Scan

Completing a body scan can be done literally anywhere (at your desk, on the couch, before bed) and takes just a few minutes to complete, making it one of my go-to ways of coping with anxiety. Most people think that the goal of mindfulness or meditation exercises is to “think nothing.” If only! We are human and it is completely normal to experience thoughts. Our goal is to be with what is and not judge it. Body scans can be done guided (listening to a guided body scan) or self-led. Below is a sample body scan script you can use.

First, get into a comfortable position, close your eyes if that feels comfortable, and focus on your breathing. Notice what it feels like to inhale….. and exhale. We’re not changing our breathing, just bringing attention to it. After a few breaths, bring your attention to the top of your head. Notice any sensations you might be experiencing such as tingling, heat, vibrations, or maybe lack of sensations. That is okay, too. Then bring your attention to your neck and shoulders and notice any sensations there. If there is tension, see if you can breathe into it. Now focus on your chest as you breathe in and out. Feel the chest rise and fall with each breath. You may have noticed that your mind has started to wander. That is completely normal and okay. Gently bring your attention back to your breath. Now let’s move to the stomach and notice any sensations, or lack thereof. Any heat, tingling, noises, vibrations. Notice without judgment. Gently bring attention to the top of your thighs and calves, where they may be meeting your chair or couch. And finally, bring attention to your feet. Noticing without judgment. When you are ready, bring your attention to your whole body and slowly open your eyes.

Deep Breathing Exercises

Similar to the body scan, deep breathing exercises can be effective ways to regulate our nervous system, and get us out of our heads and connected with our bodies. There are lots of different breathing exercises, but my favorite is breathing in for a count of 5, holding for a few seconds, and exhaling slowly for a count of 7. If you find that 5 and 7 seconds is too long or short, adjust! Just make sure that your exhales are longer than your inhales.

Exercise

Whether it is running, yoga, going for a slow walk, or a kickboxing class, exercise can help cope with anxiety. I’m a firm advocate of moving your body in ways that feel good. So if you hate running, don’t run. Do what feels good for you and your body. If you tend to be pretty sedentary in your day, going for a quick walk or even engaging in stretching are helpful ways of engaging in movement. No need to sign up for a marathon, start small and find ways to incorporate movement into your routine.

Grounding Through Your Senses

I love using my senses as a way to connect with the environment around me. An easy grounding tool to remember is the 54321 method. Name 5 things in your environment you see (name it in detail), 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. It’s less important to remember the order and more important to use your senses to bring yourself back to the present moment.

Name Your Anxiety

A lot of my clients will make statements such as “I’m so anxious.” I usually encourage them to change how they relate to their anxiety through language. Instead of saying “I’m so anxious,” I encourage clients to say things similar to “I’m noticing I’m feeling anxious” or “A part of me is feeling anxious about…” This is a way to create some space from the anxiety and observe the part of you that is feeling that way. After all, anxiety is something that you experience, not your identity. Like with other coping skills, this takes practice and time before it becomes more automatic. If you find this hard, you may practice by journaling your anxiety and everything it says. Scheduling a time for you to “worry” can be helpful for you to get back to what needs your attention.

Now What?

Any of these coping skills can be helpful in the moment and I hope that you will choose one to implement over the next week. Take what works and leave what doesn’t. You do not need to do all of these, but by practicing the ones that most appeal to you, you will be more likely to use these coping skills in moments of moderate to high anxiety. While these coping skills will not get rid of your anxiety, they will be helpful in riding the wave of unpleasant feelings and sensations that often come with anxiety.

Can Therapy Help with Anxiety?

YES! Therapy is a wonderful resource for you to explore how anxiety may show up in your life, explore the underlying causes of anxiety, and develop more effective ways of coping. Your life does not have to be ruled by anxiety. You deserve a life not filled with constant anxiety and I would love to help you get there.

Ready to make a change?

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I am here to help you leave behind the self-doubt and constant overwhelm that keeps you stuck. I want you to have a rich and fulfilling life without sacrificing what matters most to you. I offer effective online therapy anywhere in Texas for clients experiencing self-doubt, anxiety, and burnout. If you’re ready to make changes and do the hard work- reach out today to get started!

5 Ways to Cope with Anxiety and Get Out of Your Head