1. Get physically active. One of the most important things one can do to cope with anxiety is to get regular cardiovascular exercise. For instance, a brisk 30- to 60-minute walk releases endorphins that lead to a reduction in anxiety.

There is a clear link between anxiety and exercise. Those that do not exercise or stay active regularly are far more prone to developing anxiety disorders, while exercise itself has proven to be a valuable tool for managing anxiety. That’s because exercise:

  • Releases neurotransmitters that have an uplifting effect on mood.
  • Tires muscles to prevent anxiety symptoms.
  • Burns stress hormones that may trigger anxiety.

Exercise is a naturally healthy way to combat anxiety. It is one of the few “musts” if you are trying to overcome your anxiety, because it is a treatment that is 100% healthy and delivers very real results. Even if you never cared about your fitness before, you are here because you care about your mental health. Regular exercise is the best way to improve that mental health.

You can start today by taking a walk. Or create a list of physical activities that you enjoy and put them on your schedule for the week. Other options include running, hiking, biking, step aerobics, and sports such as soccer and basketball.

  1. Get adequate sleep. Not getting enough sleep can trigger anxiety. If you’re having trouble sleeping, tonight, engage in a relaxing activity before bedtime, such as taking a warm bath, listening to soothing music or use deep breathing exercises. If you’re like many people with anxiety whose brains start buzzing right before bed, jot down your worries earlier in the day for 10 to 15 minutes.
  2. Use deep breathing exercises. Breathing exercises can be very beneficial for those with anxiety, especially those that hyperventilate. Hyperventilation is very common for people that have panic attacks and often causes physical symptoms that create more anxiety on their own.

To prevent that from happening, breathing exercises can be used to calm the body and reduce the likelihood of hyperventilation. There are dozens of different breathing techniques, but the simplest one is the following:

  • Breathe in through your nose slowly for 5 to 6 seconds.
  • Hold for 3 seconds.
  • Breathe out through pursed lips (like whistling) for 7 seconds.

This type of breathing balances the carbon dioxide balance in your body, which in turn keeps your heart rate regulated and decreases the severity of some anxiety symptoms.

  1. Challenge anxious thoughts. We all unintentionally increase or maintain our worry by thinking unhelpful thoughts. These thoughts are often unrealistic and inaccurate. We can change these thoughts. The first step is to identify them. Consider how a specific thought affects your feelings and behaviors. Is it helpful or unhelpful? Unhelpful thoughts usually come in the form of “what ifs,” “all-or-nothing thinking” or catastrophizing: “What if I make a fool of myself?” “What if I fail this exam?” or “What if this airplane crashes?”

These are the types of thoughts you want to challenge:

“Is this worry realistic?” “Is this really likely to happen?” “If the worst possible outcome happens, what would be so bad about that?” “Could I handle that?” “What might I do?” “If something bad happens, what might that mean about me?” “Is this really true or does it just seem that way?” “What might I do to prepare for whatever may happen?”

Then, “reframe or correct that thought to make it more accurate, realistic and more adaptive.” Here’s one example: “I would feel embarrassed if I tripped on the stage, but that’s just a feeling; it wouldn’t last forever, and I would get through it.”

  1. Repeat encouraging statements to yourself. Positive, accurate statements can help to put things into perspective. Here are a couple of examples: “Anxiety is just a feeling, like any other feeling.” and “This feels bad, but I can use some strategies to cope with it.”
  2. Listen to relaxation/meditation music, audiobooks, podcasts. These mediums can be used to distract or divert your attention away from anxious thoughts. You will experience a positive effect because your negative thinking will be displaced with positive thinking.
  3. Stay connected to others. Social support is vital to managing stress. Call a friend, Skype, or go to lunch with someone you feel close to. Talking with others can do a world of good. Another option is to get together with someone and engage in an activity that improves your anxiety, such as taking a walk, etc. Just make sure you’re doing it face-to-face or over the telephone, if necessary, rather than using email or social networks. They do not have the same benefits and may make anxiety worse!
  4. Avoid caffeine. Managing anxiety is as much about what you do as what you don’t do. And there are some substances that exacerbate anxiety. Caffeine is one of those substances. The last thing anxious people need is a substance that makes them feel more amped up, which is exactly what caffeine does.
  5. Avoid mind-altering substances. While drugs and alcohol might help to reduce anxiety in the short term, they often do just the opposite in the long term. Even the short-term effect can be harmful. Panic attacks are bad enough if you are straight and sober, so imagine how bad they are if you are high, and can’t get un-high until the drug wears off.
  6. Do something that you enjoy. Engaging in enjoyable activities helps to soothe your anxiety. For instance, today, you might take a walk, listen to music or read a book.
  7. Take a break. It’s also helpful to build breaks into your day. A simple change of pace or scenery, enjoying a hobby, or switching ‘to-do’ tasks can be very helpful. Breaking from concerted effort can be refreshing.
  8. Problem-solve. Consider how you can address the stressors that are causing your anxiety. Make a list of these stressors and next to each one, jot down one or two solutions.
  9. Positive thinking. It is not always easy to think positive when we feel as though our world is falling apart. Becoming aware of our thinking, and negating each negative thought with a positive one takes mindfulness and practice. Depression and anxiety are symptoms of our thinking patterns. Taking medications will not change our thinking pattern. Asking yourself why you are having the thought that you are, or having acceptance about situations in our life will bring some peace. For instance, if someone betrayed you and you feel all alone and lonely, instead of dwelling on that try to come to an acceptance that people will be who they are. Look at all of the other people that are in your life that are wonderful and there for you. Focus on the positive.
  10. Journal your thoughts. Putting your thoughts on paper can bring about a sense of emotional relief, particularly worrisome thoughts. Write out what you are thinking and feeling. Be specific.
  11. Pray. Turn your worrisome thoughts over to God. We are instructed to do this in Scripture: “Don’t worry about anything, but in all your prayers ask God for what you need, always asking him with a thankful heart. And God’s peace, which is far beyond human understanding, will keep your hearts and minds safe in union with Christ Jesus” (Phil. 4:6-7)                                             © Copyright 2023, North Alabama Christian Counseling, All Rights Reserved.