Even before the pandemic, Americans had become more open about their mental health struggles.
While, yes, the first step to recovery is admitting there’s a problem, it doesn’t end there.
For a condition such as anxiety – which affects forty million adults in the US – specific techniques are needed to successfully cope, six of which will be discussed below:
1. Stay in the Here-and-Now
The notion of being present and existing in the moment needs an entire blog post in and of itself.
With that said, grounding yourself in the here-and-now can do wonders for offsetting your anxiety, seeing as anxiousness is a future-focused mind state.
Here are a few questions you should ask yourself when you can feel your anxiety symptoms bubbling at the surface or acting in full force:
- What’s going on right now?
- Is there something I should be doing?
- Am I currently safe?
These questions will help bring you back to the present.
2. Rejig Your Thought Patterns
Dreaming up worst-case scenarios and anxiety go hand-in-hand.
Breaking this type of thought pattern requires that you consider how realistic the worst-case scenario actually is.
For instance, imagine you have a job interview tomorrow.
In the above scenario, don’t tell yourself that you’re going to fall apart. Instead, be honest about the situation. Yes, you might be nervous, but you’ve prepared and put your best foot forward. It might work out, and it might not–but it’s not doomsday either way.
Training yourself to rethink your fears helps you handle anxious thoughts more rationally.
3. Embrace the Power of Deep Breathing
Breathing might be natural for humans, but we don’t often use it to our advantage.
While there are multiple breathing techniques to help with your anxiety, you can soothe related symptoms by merely focusing on even inhales and exhales. This way, you’ll slow everything down and re-center your mind.
4. Stick to the Three-Three-Three Rule
Three is in fact, the magic number, at least according to the three-three-three rule.
Here’s what this technique entails:
- List three objects or actions you see
- Name three sounds you hear
- Move three parts of your body (ankle, fingers, arm, etc.)
When you feel your anxiety getting triggered, this approach will help center your mind.
Click here for a deeper dive into this incredibly effective anxiety coping mechanism.
5. Perform Any Action or Activity
Inaction is a typical symptom of anxiety because those types of thoughts and feelings can stop you in your tracks.
Disrupting your anxious thought patterns could be as simple as throwing away a piece of garbage, standing up, or taking a short walk. Any of these actions will help you regain a sense of control.
6. Avoid Sweet Foods and Beverages
In those fleeting moments of mouth pleasure, sugar might seem like your best friend. But, unfortunately, stress eating a bag of Skittles or a piece of fudge will worsen your anxiety symptoms.
So, don’t reach into the candy bowl. Instead, eat something rich in protein or drink some water because both offer slower energy your body can use more positively.
While these six techniques will help cope with your anxiety, nothing compares to professional counseling. Contact us today if you’re interested in seeking treatment.