Coping with Anxiety: Three ways to cope with your Anxiety.
Anxiety is a standard emotional, physical, and mental response to an event, trigger, minor mishap, etc. However, Anxiety often lies to the sufferer and tells them that they are inadequate, weak, and sometimes useless. Because of this, you may feel as if you can't take back control of the situation. No worries, here are three effective coping strategies that can assist with getting you back to a safer place amid the chaos.
Three coping strategies:
When you are feeling anxious, it can be helpful to take a step back and consider one of the three coping activities listed below to help get you back to your place of equilibrium ( feeling at home and safe with yourself).
Journaling:
Take a minute, identify what you can control in the situation, and weed out what you can't. Ask yourself, "What is in my power to control now?" This may give you some valuable insight into the causes of your symptoms and the result. Once you figure that out, try to let go of what you can't control or change.
Prompts:
How did I feel before this situation arose?
How do I feel right now?
Is there anything I can change right now?
What can I do if I can't change this?
What is my next step (if you can’t control or change it) to go forward?
Mindfulness and Meditation
Often Anxiety can be intense and cause some physical disturbances such as panic attacks which disrupts the pattern of your breathing and physical state. You will start to notice uncomfortable feelings and sensations in your body that you may not know how to combat. Focusing on mindfulness and breath meditation can help ease some of the tension and distress you're experiencing.
Find a comfortable place to sit or stand, close your eyes, and place your hands comfortably on your thighs, knees, or heart. Whatever is most comfortable for you. Take a deep breath in your nose, exhaling through your mouth. It may feel strange if this is your first time doing this but hang in there. Try not to focus too much on controlling your breath; instead, let it flow naturally. If your mind begins to wander off, it's ok. Slowly bring your awareness back to your breath.
Practicing mindfulness and meditation can help you become more aware of your feelings and emotions, which will aid you in acceptance of them without judgment. Practicing both mindfulness and breath meditation can help reduce the outcome of your symptoms and assist you in becoming more capable of controlling your emotions and feelings and not getting wrapped up in them.
Seek support
Anxiety can be difficult to understand. Maybe you have tried the coping strategies listed above or others, and they did not help you the way you desired. If this is the case, you may want to consider talking to someone you trust or seek a therapist—many therapists specialize in Anxiety related concerns.
Through therapy, you can explore many coping strategies and modalities to help you process your Anxiety in a safe and supportive atmosphere while providing you with greater awareness of the root of your Anxiety, how anxiety creeps in, and how to decrease its power in your day to day life.
