Managing anxiety can be challenging for those with chronic stress or an anxiety disorder. Different coping methods work for people, such as physical methods like movement or cold water on hands or emotional methods like journaling or meditation.
Physical Coping Skills
Simple exercise may reduce anxiety. Physical exercise may lower anxiety and stress-related symptoms, according to various bits of research.
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Move your Body
When struggling, brisk walks, handshaking, running, yoga, dancing, jumping jacks, and burpees might reduce anxiety and build resistance.
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Nature Walk
More research reveals that being in nature might improve mental health and decrease stress. A park or other green area stroll may relieve tension. Nature may be enjoyed without going to a forest.
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Grounding Exercises
Grounding techniques, such as cold water, gentle shaking, and breathing, can help alleviate anxiety in the present. Focusing on visible, physical, and audible sensations can also help center oneself. The 3-3-3 rule is another anxiety-reduction method.
Emotionally-Focused Coping Techniques
You could discover that engaging in emotion-focused activities improves your ability to control your emotions if you feel that your physical anxiety coping techniques are ineffective or if you need more coping mechanisms. Among the things you may wish to try are:
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Recording
Studies reveal that keeping a diary might help lower stress and anxiety. Getting your nervous thoughts out of your brain and onto paper might help them seem more controllable.
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Mental Tasks
Even something as easy as visualizing a peaceful picture might help you deal with anxious thoughts or circumstances as they arise. Using defusion methods is a further tactic. These are mental exercises designed to alter your perspective on your ideas. Defusion allows you to distance yourself from things rather than seeing them as an absolute fact. Repeating your ideas in a goofy voice is one way to use deception.
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Meditation
Another effective coping mechanism for anxiety is meditation. By engaging in mindfulness or meditation practices, you may clear some mental space and see your ideas from a new angle. You may try just closing your eyes and clearing your thoughts. However, if you’re new to meditation, you could find it beneficial to attempt guided sessions using smartphone applications, other devices, or online videos.
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Diversion
Distraction may be helpful when you’re suddenly overcome with anxious thoughts, but it’s not a suitable long-term anxiety coping strategy. Think of going out with friends, reading a book, or watching TV when anxiety becomes too much. Laughing is another way to prevent your thoughts from lingering on a worrying idea.
Sometimes, our anxious thoughts get the better of us, and we may deal with them head-on by using both physical and emotional coping mechanisms. However, suppose anxiety starts to affect you regularly, and these coping mechanisms aren’t working for you. You might consult mental health professionals such as Psychological Wellness Center. Anxiety may make you feel like you’re carrying an impossible burden. However, don’t worry as help is always available to people who seek it.
