Coping Mechanisms for Anxiety

Coping Mechanisms for Anxiety

Anxiety is the most common disorder that adults throughout the United States face, with a staggering rate of 18% of the population being affected by it. Anxiety involves intense feelings of nervousness, fear, apprehension, and deep concern. While most individuals of course feel these things here and there throughout their lives, people who have been diagnosed with an anxiety disorder typically struggle with these unwanted emotions on a regular basis, and often when there is seemingly nothing “wrong.” In addition to attending regular therapy sessions with the best Southlake clinical psychologist, Dr. Messina & Associates, there are numerous coping mechanisms available to utilize whenever it is necessary. The tips we have listed for you below can help absolutely anyone when it comes to managing anxiety.


Identify Anxiety Inducing Situations

One of the best first steps in coping with an anxiety disorder is learning to identify certain triggers that induce symptoms of this condition. It might be as simple as cutting a bad habit out of your life that you recognize as an initiator of anxiety, such as consuming excessive amounts of caffeine or alcohol, or it could take some more honing in to figure out exactly what is creating regular anxious feelings. A certain job or situation you are in repeatedly might be the source of some of your anxiety, but it could be difficult to realize it. Working with a licensed professional is always a wonderful idea if you are suffering from anxiety and need assistance in coping with it and uncovering certain triggers that you may not be fully aware of. Once you are able to identify such, this is a productive first step in handling and managing your anxiety disorder in a much healthier way.


Deep Breathing and Meditation

It has been shown time and time again that exercises such as deep breathing and meditation are extremely helpful when it comes to aiding in alleviating anxious feelings that may arise regularly. When you stop what you are doing to become mindful of your breath, incredible things happen within your brain and body to help you in relaxing and easing any symptoms. Deep, intentional breaths over the course of a few minutes help bring you back into the present moment and away from anxious thoughts that have burdened you. Deep breaths assist in dramatically slowing the heart rate down when it has spiked due to anxiety.

Meditation goes hand in hand with purposeful breathing exercises, as this is a time to stop, slow down, and just be in the present moment. Regular meditation has proven to overall lessen the severity of anxiety disorders. Integrating a meditation practice into your morning or nighttime routine is a great way to either start or end your day. Meditating can be done anywhere if you feel anxiety creeping up, and you certainly do not need a fancy set up or place for going inward and slowing down. If you have never meditated before and do not know where to start, there are countless fantastic videos online and various free apps that can guide you through this calming journey.


Focus on Your Health

Arguably, the most important aspect when it comes down to coping with anxiety is to focus on your health as much as possible. This is a broad statement, but a healthy body undoubtedly helps create a healthy mind. Eating well-balanced meals throughout the day, drinking plenty of water, getting some form of exercise in, and catching a solid amount of quality sleep are all simple ways to ensure you are giving your state of mind the best chance at warding off intense anxiety. While these tactics will not guarantee to rid you of anxiety, you will absolutely feel much more grounded in general throughout your days. Limiting screen time and having a calming routine before bed, as well as getting to bed at a decent time, will ensure that you will receive a much deeper and satisfying night of sleep, too.


Find a Calming Hobby

Anxiety can rear its ugly head at any time and place, but it has proven that a favorite or calming hobby does wonders for people that struggle with this disorder. Hobbies such as painting, gardening, playing an instrument, cleaning, reading, and cooking are all great ways of taking the mind away from focusing on anxious feelings. Anything that you find joy in and that calms you will work, and coming to this specific outlet whenever you are not feeling your best creates a healthy and positive space for you. The act of journaling is also a great way to assist in staving off heightened nervousness and worry. Writing your feelings down and getting it out of your racing mind has the potential of being an extremely useful tactic when it comes to handling anxiety. Focusing on a productive or distracting task is a go-to method among many who happen to struggle with anxiety disorders.

No one wants to deal with having anxiety, but it has unfortunately become quite common throughout the world today. This fact does not mean that this condition just has to be accepted and dealt with, as there are several ways to cope and to steer the mind away from escalating too much into anxiety. Mechanisms such as identifying your specific triggers, deep breathing and meditation, prioritizing your health, and discovering a beneficial hobby are all simple ways to lessen relentless anxiety symptoms. Hopefully, this guide has given you some helpful ideas if you struggle with regular anxious feelings, and if you have seemingly tried everything, it could be a wise decision to seek out professional help so that you can be equipped with even more incredible tools to ward off anxiety as a whole.


Getting Help

Dr. Messina & Associates specializes in anxiety and depression in children, adolescents, and adults and we continue to provide psychological and psychiatric services in-person and online. 







Dr. Michael Messina

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