5 Fast & Easy Ways to Cope with Anxiety
1️⃣ OBSERVE & ACKNOWLEDGE THE ANXIOUS THOUGHT (instead of trying to push it away/avoid it)… THEN, DECIDE IF IT GETS TO STAY AND WHAT YOU ARE GOING TO DO ABOUT IT.
Don't believe every thought that enters your mind. When your mind starts swirling and there are anxious thoughts that are darting your way, take a pause to consider and acknowledge the core key anxious thoughts. Sometimes, they are present because they are trying to be helpful and keep you safe and prepared. Thank them for this!
Taking a moment to consider and acknowledge the thought and decide if it deserves to stay can save you hours of emotional and mental energy that otherwise would be spent playing the negative/anxious thoughts over and over in your mind. If there is a genuine need to address a presenting concern, go ahead and move towards problem-solving (journal it out or process it verbally with someone). However, often anxious thoughts are habitual and are distorted from what is really going on in real life. In these moments, you get full permission to acknowledge the thought and release it because it is not beneficial. You can even address the thought internally as you would a much younger, frightened version of yourself, reminding him/her that everything is going to be okay and that there are no monsters under the bed, and that you are safe.
The beauty in learning how to observe, acknowledge and decide what thoughts you want to keep around is that you develop freedom in the power to choose! You no longer feel controlled by your thoughts and will begin to have less overall reactive emotional responses. It’s a great, empowering place to be! Remember, it’s totally okay to challenge the negative, anxious thoughts and replace them with realistic and positive thoughts and affirmations.
2️⃣ MOVE YOUR BODY TO HELP COMPLETE THE STRESS RESPONSE CYCLE.
You might be thinking that this sounds WAY too oversimplified…but there are very real physiological responses to anxiety and stress that we experience when we are in the midst of an anxiety or panic attack that can be helped by simply moving our bodies. Movement helps to release negative, anxious energy, and it often provides some bilateral stimulation that activates the body’s relaxation response while also helping to regulate the autonomic nervous system. Movement through exercise has the added benefit of increasing endorphins in the body, the “feel good” chemicals that help improve mood and an overall sense of well-being. So, if you feel anxiety manifesting in your body (ie. Physical shaking, dizziness, weakness, nausea, etc.), take some time to move your body. Side note, just in case you were curious: the best kind of movement for bilateral stimulation=cycling, swimming, running, walking, elliptical (basically anything where there is bilateral movement).
3️⃣ SHIFT YOUR FOCUS AWAY FROM INTERNAL THOUGHT CHAOS & RETURN TO THE PRESENT MOMENT.
Use your five senses to ground yourself. Notice the sights, sounds, smells, tastes, and textures around you. What is this practice? It is a practice of mindfulness. Mindfulness is key because it anchors you back into the present moment.
It is like a hamster finally being able to get off her hamster wheel and feeling the freedom to run and play while actually having forward movement that leads to positive experiences and progress rather than leading nowhere. Ruminative anxious thoughts often do not lead to resolution or progress but simply result in the person feeling emotionally (and sometimes intellectually) exhausted.
So, try it today!
When you begin to feel like you are stuck in your head in an anxious pattern of thinking, tell yourself that you are going to try something new and totally different.
Look around the space you are in and describe what it looks like; take a sip of your coffee or afternoon tea and fully notice how it smells and tastes—fully savor it;
feel your feet on the ground or how you feel sitting in your chair,
notice any sensations in your body where you may be holding stress/tension and breathe into those areas;
delight in the sounds, feelings and all that the present moment has to offer you.
As you practice this coping skill, notice how you feel more in flow and less in panic. Lean into this experience for 5-10 minutes as a mental/emotional reset practice.
4️⃣ RECONNECT WITH YOURSELF AND FIND INNER CALM THROUGH DIAPHAGMATIC BREATHING.
How do you do the practice and coping skill of diaphragmatic breathing? So glad you asked!
Let’s practice it now.
First, find a quiet space (even if it means going to a closet/bathroom/stepping outside) to sit/lay comfortably & practice this special breathing technique.
Next, place one hand on your stomach & the other on your heart/head. Inhale, breathing in through your nose (slowly); exhale, breathing out through pursed lips (slowly).
Notice the sensations and focus on the rise & fall of your belly.
Stay in this practice for 5-10 minutes to enhance inner calm. Let the soothing rhythm of your breath cycles restore balance to your mind and body.
5️⃣ SCHEDULE TIME FOR SELF-CARE TO HELP REDUCE OVERALL STRESS & ANXIETY.
Taking time to daily hit the pause button on the "doing" to live into the "being" is key to reducing overall anxiety, stress, overwhelm & burnout. A few ideas: 10 minutes of journaling; 30 minutes of exercise; singing on the commute to work; playing a board game with your child/teen/partner; soaking in the bath; going for a quick swim; doing something creative; meditating; etc.
Need more support? I’m here for you! I offer online therapy services and monthly life coaching memberships where we dive into helping you achieve goals that support your healing, wholeness, and empowerment while increasing your overall resiliency. I would be honored to walk with you on your journey! Find out more (here).
Wishing you wellness today!
-Alexandra Louise Echelmeier, LCSW, Therapist & Resiliency Coach
Please note: This post is not intended to take the place of therapy or professional medical services or medical advice but is designed only to provide general information.
