How to cope with anxiety
I struggle with really strong, constant feelings of anxiety, and my therapist recently said that he wanted me to focus on discussing some coping mechanisms to help with it. To prepare for my upcoming session with him, I actually sat down, thought about what I’m realistically capable of when I’m at different levels of my anxiety, and I made a whole list of things I can do!
This is what I have so far
Level 4: Crisis/Emergency
Get somewhere safe
Call or text a crisis line
Call 911
Level 3: Panic
Smell a peppermint nasal stick
Chew sour gum
Listen to familiar music
Feel the cold from a neck or handheld fan
Feel the heat from a neck heater or hand warmers
Acknowledge any intrusive thought, but do not try to agree or disagree with it, fight it, or force it away- try to adopt “maybe, maybe not” mentality
Level 2: Mild
Do a breathing exercise
Use a fidget
Open a window
Light a candle
Drink water or tea
Write something
Play a video game
Watch a TV show or movie (something more mindful than YouTube doomscrolling)
Call or text a friend
Level 1: Low to None
Take care of basic hygiene
Maintain a clean space
Be mindful of diet and water intake
Workout
Spend time with friends
Go on a walk
Go out for a drive
Go birding
Read a book
What do y’all do to cope with, soothe, or wait-out your anxiety? Or what are some things you’re thinking about trying?
@ConureConnor
What a great list! You've found lots of things that you can do there.
A big one for me is to actually say to myself "I'm panicking". Putting it in words helps me to put it in context.
And another simple one is to say to myself "it will pass". In the sane way, saying it helps make it real.
Going to the loo. Moving and a change of context, and sometimes a bit of privacy can all help.
Walk round the block. Fresh air and exercise can help reset things.
Squeezing my hands into a fist and then stretching as wide as they can go, 5 times.
These are really good. The hard part for me is having the focus , or catching it before it gets too bad, in the middle of an anxiety attack to actually DO them.
Sometimes an ice pack on the back of my neck literally resets my nervous system. I hold it for a while, till it's uncomfortable.
Let myself imagine I just jumped in a cold pool and I'm underwater. Or face in a bowl of ice if I'm home
Otherwise not much works for me. Talking to people seems worse because I feel misunderstood or they just ignore me.
Oh and cutting down on caffeine as much as possible.