Coping Strategies for Everyday Anxiety: Tips and Techniques

If you've ever found yourself caught in the whirlwind of anxiety, you're not alone. We've all been there at some point, with our hearts racing, hands shaking, and minds consumed by a flurry of worries. These feelings can be overwhelming, and sometimes, it feels like they're taking over our lives. But what if I told you that there are simple, practical ways to manage anxiety in everyday life? That's right; relief is within your grasp. This article will provide valuable insights and effective techniques to help you navigate the stormy seas of anxiety, bringing a sense of calm and control back into your life.

The Reality of Anxiety

Anxiety is more than just feeling stressed or worried. It is a common mental health condition that can have profound effects on daily life. According to the Anxiety & Depression Association of America (ADAA), anxiety disorders affect 40 million adults in the United States, making it the most common mental illness in the country (1). However, despite its prevalence, only about one-third of those suffering receive treatment.

Coping with Everyday Anxiety

It's essential to understand that everyone's experience with anxiety is unique, and so, there's no one-size-fits-all solution. However, a combination of several strategies may help manage anxiety symptoms effectively. Here are some proven strategies and self-help techniques you can try:

Practice Mindfulness and Meditation: Studies have shown that mindfulness and meditation can reduce anxiety symptoms (2). These practices involve focusing on the present moment, accepting it without judgment. It's a simple yet powerful way to regain control over your thoughts and emotions.

Regular Exercise: Regular physical activity can help reduce anxiety by boosting your mood and acting as a natural stress reliever. It also encourages better sleep, which can often be disrupted by anxiety (3).

Balanced Diet: Certain foods might contribute to anxiety. Caffeine and alcohol, for example, can trigger anxiety symptoms. A balanced, nutritious diet can support overall mental health (4). Now, this isn't to say you can't have a daily cup of coffee or perhaps a glass of wine here and there. Everything in moderation is key!

Breathing Techniques: Deep, slow, and controlled breathing can help counter the body's stress response and promote relaxation, reducing anxiety symptoms (5).

Cognitive Behavioral Therapy (CBT): CBT is an effective treatment for anxiety disorders. It helps you identify and challenge thought patterns that lead to anxious feelings (6). A great therapist (I know a few) will assist you with lining up these thought patterns and identify some of the causes, as well as help you devise a game plan to effectively shift these patterns into a productive routine.

Positive Affirmations: Positive affirmations are statements that can help you challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes.

Everyone's anxiety is different, and what works for one person might not work for another. It might take some time and experimentation to find what techniques work best for you. But by trying these methods, you're taking an active role in managing your anxiety – and that's a huge step towards better mental health.

Adopting Healthy Lifestyle Habits

Making some simple changes to your lifestyle can help manage anxiety. Here are some tips:

Sleep

Quality sleep is crucial for mental health. Lack of sleep can exacerbate anxiety symptoms. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine (7). Get your slumber on, but don't over-do it!

Avoid Alcohol, Caffeine, and Nicotine

These substances can increase anxiety levels. While they might seem to provide temporary relief, they often lead to increased anxiety over time (8). Working with a therapist or with a support group can help you find some other outlets that can provide the relief from the stressors of life!

Stay Hydrated

Dehydration can cause mood changes. Make sure you're drinking enough water throughout the day to support overall mental health (9). I've always heard something along the lines of 8 glasses of water per day, but this may vary depending on gender and weight, as well as other factors.

Limit Screen Time

Excessive screen time, particularly before bed, can disrupt sleep and increase stress levels. Try to limit your screen time and incorporate screen-free activities into your day (10). Trust me, you will NOT miss anything on that Instagram feed for a few hours!

Building Your Support Network

Remember, it's okay to ask for help. Connecting with others and building a strong support network can greatly help manage anxiety. Reach out to trusted friends and family, join support groups, or consider professional help like a therapist or counselor. It's important to know that you're not alone, and there are resources available to help you.

By implementing these strategies and techniques, you can start to regain control over your life. Remember, it's okay to have good days and bad days, and it's okay to seek help. You're not alone in this journey, and with patience and persistence, you can manage anxiety effectively.

Embracing Self-Care

Self-care is not a luxury; it's a necessity, especially when you're dealing with anxiety. Here are some self-care practices that can help:

Relaxation Techniques: Incorporating relaxation techniques, such as progressive muscle relaxation, yoga, or listening to calming music, can reduce stress and anxiety symptoms (11).

Journaling: Writing down your thoughts and feelings can be a therapeutic way to release anxiety. It can help you identify triggers and develop coping strategies (12).

Time in Nature: Spending time outdoors can reduce feelings of anxiety. Even a short walk in a green space can have a positive effect on your mental health (13).

Laughter: It's true; laughter is the best medicine. Laughter releases endorphins, the body's natural feel-good chemicals, and can help reduce anxiety (14).

Aromatherapy: Some studies suggest that certain scents, like lavender, can have a calming effect and help reduce anxiety (15).

Incorporating these coping strategies and self-help techniques into your daily life can significantly reduce stress and anxiety. Remember, it's a process, and small, consistent changes often lead to substantial long-term benefits. With patience, persistence, and a little bit of self-love, it's possible to manage everyday anxiety effectively.

Building Emotional Resilience

Building emotional resilience can also play a significant role in managing everyday anxiety. Emotional resilience refers to our ability to adapt to stressful situations or crises. Here are a few tips to build emotional resilience:

Positive Thinking: Maintaining a positive outlook on life can help in managing stress and anxiety. This doesn't mean ignoring the problems at hand but rather understanding that setbacks are temporary and overcoming them is possible (16).

Develop Problem-Solving Skills: When faced with a problem, instead of worrying about it, try to come up with possible solutions. This shift in thinking can reduce feelings of anxiety and help you feel more in control (17).

Set Realistic Goals: Setting achievable goals can provide a sense of purpose and direction, reducing anxiety levels. It's important to remember that progress is often gradual, and celebrating small wins can be very encouraging (18).

Practice Gratitude: Regularly acknowledging what you're grateful for can help shift your focus from negative thoughts to positive ones, reducing anxiety (19).

It’s okay to ask for help and take time for yourself. Building these coping strategies and techniques into your everyday life can help you manage and reduce anxiety. It's a journey, and it's okay to have ups and downs along the way. The most important thing is that you're taking steps towards better mental health.

If you are struggling with any mental health issues, please do not hesitate to reach out to me and we can get you connected with a mental health professional!

References

1. Anxiety & Depression Association of America (2020). Facts & Statistics. ADAA. Retrieved from https:// adaa.org/about-adaa/press-room/facts-statistics

2. Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., ... & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. The Journal of clinical psychiatry.

3. Physical Activity Reduces Stress. (n.d.). Anxiety and Depression Association of America, ADAA. Retrieved from https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

4. Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., ... & Stubbs, B. (2019). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety. Psychosomatic medicine.

5. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.

6. Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive therapy and research, 36(5), 427-440.

7. Sleep and Mental Health. (n.d.). Harvard Medical School. Retrieved from https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

8. Kim, J. H., Lau, J. K., Tsang, T. Y., Lau, M., So, K. T., & Lau, B. W. (2017). Effects of moderate and intermittent low-intensity exercise on mental health. Physical Therapy in Sport, 27, 50-56.

9. Pross, N. (2017). Effects of Dehydration on Brain Functioning: A Life-Span Perspective. Annals of Nutrition & Metabolism, 70(Suppl. 1), 30-36.

10. Fossum, I. N., Nordnes, L. T., Storemark, S. S., Bjorvatn, B., & Pallesen, S. (2014). The association between use of electronic media in bed before going to sleep and insomnia symptoms, daytime sleepiness, morningness, and chronotype. Behavioral Sleep Medicine, 12(5), 343-357.

11. Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8(1), 41.

12. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.

13. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental science & technology, 44(10), 3947-3955.

14. Bennett, M. P., & Lengacher, C. (2008). Humor and Laughter May Influence Health: III. Laughter and Health Outcomes. Evidence-Based Complementary and Alternative Medicine, 5(1), 37–40.

15. Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-based complementary and alternative medicine: eCAM, 2013, 681304.

16. Segerstrom, S. C., & Sephton, S. E. (2010). Optimistic Expectancies and Cell-Mediated Immunity: The Role of Positive Affect. Psychological Science, 21(3), 448–455.

17. Nezu, A. M., Nezu, C. M., & D'Zurilla, T. J. (2013). Problem-solving therapy: a treatment manual. Springer Publishing Company.

18. Locke, E. A., & Latham, G. P. (2006). New directions in goal-setting theory. Current directions in psychological science, 15(5), 265-268.

19. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.