30 Anxiety Coping Essentials

1.  Movement... Movement doesn't have to be 'exercise', but can be.  Movement can also be taking a 5-10 minute walk around the block, getting up from your chair throughout the day with hands up in the air stretching, lying with back down/knees up on a yoga mat or carpeted floor, a short bike ride, etc.  Any movement is helpful to reducing stress hormones and releasing tension.

2. Breathing Practices... I often hear clients say "I've tried breathing and it doesn't work for me".  I would urge you to let go of the resistance and recognize there is no right way to breathe therapeutically... simply pausing to breathe and focusing on your breathing are helpful.  Breathing for reducing anxiety is like a muscle you build rather than a light switch you flip on/off.  The more your practice breathing exercises... the more they work (and the more they work when you need them).  Future posts coming for more specific practices... but for now:   find a comfortable spot to sit with legs relaxed/torso straight/body feeling relaxed but supported by chair or floor; breathe in through the nose for several counts and out for slightly longer via either nose or mouth (ie:  inhale for 4 counts, exhale for 6 counts).

3.  Connect with Nature... If you can go for longer hike or outing in nature, great!  If not, a short walk in your neighborhood, at work, nearby park, etc will work.  It doesn't have to be extensive or long.  Notice what you see (birds, trees, flowers, leaves, grass, the wind), hear the sounds around you, feel the air and ground below you and take in the smells of surrounding nature.  This provides movement, breath and sensory grounding all in a short time. 

4. Cold Air or Water... Cold temperature via air or water can help the body down-regulate when intense feelings arise.  If you're in the car, roll down the window (safely) and let air blow in.  If you're at home or office:  step outside briefly if it's a chilly day, run hands under cold water or apply a cold washcloth/towel to your face or forehead.  

5. Recognize Cognitive Distortions or Unhelpful Thinking Patterns... Our minds are build to recognize patterns, create narratives, develop filters and other hacks for deciphering our environments and world.  Most often, these automatic thoughts and responses are helpful - but sometimes they are not.  New blog post coming on describing all of the unhelpful thinking patterns, but to name a few:  black and white thinking, catastrophizing, negative labeling, 'shoulding' and mental / emotional filtering. Noting when these thinking patterns are occurring and shifting with gentle self-dialogue can be helpful.

6. Squeeze a Stress Ball... You can find a myriad of options for stress balls on Amazon - select a shape, size and color that you like and keep stocked where you might need:  backpack, home, office, car, kitchen, etc.  There also ways to make them at home - search the internet for options. 

7. Butterfly Hug or Hands on Heart Grounding... Butterfly Hug:  wrap each hand around the opposite upper arm to 'give yourself a hug'.  Hands on Heart:  place your right hand gently on your heart and wrap your left hand around the opposite shoulder, similar to the Butterfly Hug.  Some studies show that hugging yourself (and especially with hand on heart) gives nearly half the benefit of being hugged by another person:) 

8. Listen to Calming Music... Find your favorite calm music before you are in anxiety or panic mode, so that you have ready to go when needed.  Calm and Insight Timer apps have great options for relaxing/calming music.  (My personal favorites are the 'sonic flute' options on Insight Timer and 'desert sky' on Calm.) 

9. 'Shake It Out' a little... Shake your arms and/or legs out gently - can be done sitting or standing.  This can reduce restlessness and tightness by allowing the body to work through stress hormones released in the anxiety process. 

10.  Humming... This calms the vagus nerve which travels from brain stem to throughout your body systems.  It can be especially helpful to those who struggle with tightness in upper chest and neck when stressed.  Hum routinely... not just when stressed.

11.  Meditation... Even briefly!  1-3 minute 'meditations' can be setting the timer on your phone for 1-3 minutes and focusing on your breathing (wherever you are.. car, kitchen, office, etc).  Let the thoughts appear (and they will!)... but don't attach to them.  Let the thoughts know you'll back with them in a few minutes and to please step aside for now.  Stopping briefly like this routinely (a couple of times per day) is helpful to the brain for re-regulating and learning to pause.  Lots more on meditations of all kinds in future posts.

12.  Big Sighs... Take a big belly breath and let out a big sigh.  Repeat as needed. 

13.  Gargling... Gargling (carefully and safely) is another way to calm the vagus nerve - and especially for those who struggle with somatic anxiety via neck and throat tightness.

14.  Guided Mediations / Progressive Muscle Relaxation Meditations (PMR's)... Some favorite apps for this also are Insight Timer app and Calm app.  Guided meditations are very helpful to anyone who has difficulty 'just meditating'.  You can also peruse through YouTube for more options.  The more you practice these, the easier and more natural they become... and the more useful they are when anxious.

15.  Singing... Similar to gargling and humming - but also tied to music and movement.  Sing whatever/wherever you feel like in the moment - talent not necessary just intent and effort!

16.  Aromatherapy... Safely burn candles with natural scents like lavender, eucalyptus, pine, juniper, sage.  Some people may prefer incense sticks.  Again, please burn safely and don't forget to extinguish as soon as finished!  Oil diffusers are a flame-free alternative - same scents but offered as essential oils that one can place in lovely little background-blending diffusers.  Oil diffusers can be found on Amazon or at Target, Kroger, Whole Foods, etc.  Lavender is my personal favorite and there are studies noting that lavender shows benefits in easing depressive symptoms also. 

17.  Dancing... Crank up your favorite dance tunes at home (or anywhere you safely can) and let yourself dance and move to the music.  Dancing produces helpful chemicals and a natural release.

18.  Mindfulness...  Other posts will be devoted to this coping tool.  Mindfulness is a word we all hear these days and is a state personally interpreted and practiced.  In a nutshell, mindfulness is 'allowing yourself to be in the here and now'.  Mindfulness can be:  a short walk outside without your phone and taking in the sights/sounds; sitting quietly in your home/office/car for 1-3 minutes (use your phone timer for this, but set phone aside); pausing to take 5 deep breaths;  eating mindfully to savor and be aware of each bite and taste. 

19.  Body Scan... Body scans are a type of meditative or mindful practice.  You can find many examples via script or video on the internet.  Body scans are usually self-led and entail starting at either top of head or feet and scanning/focusing on each area of the body in a mindful, meditative way top-bottom or bottom-top.  These are similar to Progressive Muscle Relaxation meditations.  

20.  Pet an Animal... Dogs, cats, horses or any animal...  Endless research showing that pets and animals provide us with enormous psychological benefits.  If you don't have a pet or animal accessible - try a stuffed animal or "warmie" (stuffed cloth animals with lavender beads that can be warmed or cooled).  

21.  Do (any kind of) Art... Paint, draw, sculpt, photograph - art offers the brain a chance to funnel stress/anxiety into creativity which gives release to stressful emotions and requires mindfulness to practice. 

22. Yoga/Stretching... Restorative, gentle yoga is basically enhanced stretching with accompanied helpful breathing practices.  Stretching can be as simple as lying on your back with arms out to the side (palms up) and legs slightly bent so that knees are up. Practice this with some deep belly breaths and big exhales by mouth or nose.  Many gentle yoga instruction videos and classes are offered virtually and in person.  

23.  Get a Massage or Acupuncture... If possible, find a practitioner for massage or acupuncture in your area.  Both are linked to reduced anxiety and also helpful to those with chronic pain. 

24.  Connect with Loved Ones... Reach out by phone, text or actual visit to friends or family who you care about and feel are good listeners.

25.  Clean your Area or Space... This doesn't have to be a "big clean".  Just pick one area of home, office, room - and clean or straighten that.  It can be a dresser or even just a drawer.  Pick something or an area, straighten, organize and even make appealing.  

26.  Laughter... Find a friend who makes you laugh, watch funny animal videos on the internet, source some good memes, watch a funny movie or show.  Laughter produces good body chemicals, reduces anxiety and increases regulation and relaxation.  

27.  Affirmations... Give yourself affirmations that you are managing things as best you can, that the anxiety or panic will ebb and won't be this intense forever.  Write affirmations in your journal and/or even write yourself little notes (hello, post it notes) to place around the home or office where you'll see them and read daily.  The more you read, the more you build those neural pathways of self-compassion and self-kindness! 

28.  Tapping... Also called EFT Therapy.  Tapping is a whole area of therapy and future blog post will describe more.  The app called "The Tapping Solution" is my preferred place to find basic information and instruction on tapping.  Tapping gently on face and shoulders helps to release and manage anxiety and difficult moments.  It can also be practiced most anywhere.

29.  Self-Care... Different to each person but can include:  taking breaks from work or school when needed, making sure to eat, movement/exercise, shower/baths, giving self extra time, practicing compassion toward yourself via internal dialogue.  

30.  Small Steps... Remember that baby/small steps are okay and also helpful!  You don't have to do all the things, all at once... and there isn't a "right way" to manage anxiety.  Give yourself credit and affirmations for just trying any of these above suggestions. 

Best, Jenn 

*The information presented in this blog is intended for general knowledge and use only.  It should not take the place of medical, clinical advice or licensed therapy.  To find a licensed practitioner in your area, the Psychology Today Directory is an excellent resource.