Coping with Anxiety: Developing Adaptive and Effective Stress Responses

Does it ever feel like coping with anxiety is simply impossible? Maybe when you get anxious, you can’t concentrate, and you start making mistakes at work or in school. Perhaps you have trouble talking to other people when anxiety sets in, and you just want to run away from the conversation. As soon as you notice your anxiety levels rising, it becomes hard to function.

You know that you need to learn to cope with your anxiety in a healthier way, yet you don’t know where to start. In the moment, it can feel like your anxiety will never end—but you can find your way back to a state of calm. Try these techniques centered around self-compassion to build adaptive, effective stress responses.

Learning to Breathe

The idea of learning how to breathe might sound silly. After all, you’ve been breathing since the moment you were born. But by using breathwork, you can bring down your anxiety levels in almost any situation. For example, by taking slow breaths and counting backwards from five as you inhale and exhale, you’ll signal to your nervous system that it’s safe to relax. Breathwork is a convenient coping mechanism because you can turn to this technique no matter where you are.

Getting Grounded

Sometimes, anxiety creeps up when you feel disconnected from your environment. You might have gotten lost in a train of thought, and now, you’re stuck in an anxiety-inducing thought spiral.

Take a moment to tune in to your five senses. Name something you can touch, see, taste, feel, and hear. When you get grounded in your surroundings, you can refocus on your environment and break out of anxious thought loops. If you have the ability to go outside and put your feet in the grass, you can feel instantly refreshed.

Move Your Body

Anxiety often represents a buildup of nervous energy. This is why exercise can be such a powerful remedy for anxiety. Physical activity allows you to blow off steam and find a healthy outlet for this pent-up energy.

If you’re at home, and you’ve got free time, you might benefit from going for a walk around the block or doing a few quick yoga poses. What if you’re out of the house? Neck, shoulder, or wrist rolls can provide a little relief.

Wind Down From Overwhelm

Have you ever felt so overwhelmed by anxiety that you lacked the motivation to try any coping mechanisms? These episodes can last for hours or days. When this occurs, it’s good to have a few strategies in your back pocket. Make sure you get enough sleep, eat a healthy, filling meal, give yourself a break from screens, and stretch or engage in some other kind of exercise. When you’re winding down from the overwhelming episodes that hijack your nervous system, you need to give yourself space and time to heal.

Calming Mantras

Anxious thoughts can warp your perspective, leaving you feeling nervous and afraid in situations where you don’t face any immediate threats. Mantras can help you focus on more calming thoughts. You might turn your mind towards a mantra like, “I am safe,” or, “I’m doing just fine.”

You don’t need to use cheerful mantras, which can sound a little cheesy when you’re dealing with intense anxiety. Instead, you can try a mantra like, “This too shall pass.” Nothing lasts forever, not even anxiety. You have the power to navigate these tough moments.

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You don’t have to keep struggling to cope with anxiety on your own. By reaching out to my practice, you can begin working with an empathetic anxiety therapist and shift your mindset.