7 Tips for Coping with Anxiety

Anxiety can feel overwhelming, but there are practical steps you can take to manage it. If you’re currently feeling anxious, remember that taking some simple, small steps can make a big difference.

In this article, we will share some straightforward techniques to help you reduce anxiety.

What Happens When We Feel Anxious?

Anxiety is a common response to stress or perceived threats, often bringing symptoms like racing thoughts, panic attacks and a faster heart rate.

Anxiety disorders affect people differently, but they can often be disruptive to your daily life. It is important to remember that you are not alone. Up to 73% of UK adults report feeling some level of anxiety, according to research by the Mental Health Foundation.

The physical and mental effects of anxiety can feel quite disturbing and can feel difficult to manage. However, there are coping strategies you can use to help manage these feelings and find stability and relief.

Practical Tips for Coping with Anxiety

1. The 3-3-3 Rule for Anxiety Relief

The 3-3-3 rule is a simple technique that can help you manage feelings of anxiety by grounding you in the present moment.

1. When feeling anxious, try naming three things you can see around you.
2. Then, focus on three sounds you can hear.
3. Finally, move three parts of your body, like your hands, feet, or shoulders.

This exercise helps pull your attention away from anxious thoughts, anchoring you back in the here and now.

2. Challenge Negative and Unhelpful Thoughts

Negative or unhelpful thoughts often fuel feelings of anxiety. Start by questioning these thoughts when they arise. Ask yourself the following:

1. “Is this thought based on fact?”
2. “Am I overestimating the likelihood of this happening?”

Reframing these thoughts can lessen their power over your emotions. Many people find this practice helpful in reducing the impact of negative thoughts on their mental health.

3. Practise Present-Moment Awareness

Practising present-moment awareness, or mindfulness, helps keep anxiety in check by centring on the present moment.

One useful relaxation technique to try is deep breathing:

1. Inhale deeply for four counts.
2. Hold your breath for four.
3. Exhale for four.

Focusing on each breath can help slow down a racing heart rate and calm anxious thoughts, keeping you grounded.

4. Engage in Physical Activity

Although it can sometimes be hard to motivate yourself when you’re feeling anxious, physical activity really is a powerful way to cope with anxiety.

Exercise helps reduce anxiety by lowering your heart rate and releasing endorphins, which boost your mood.

Accessible and effective activities are:

• Walking
• Yoga
• Stretching

Many people find even short bursts of movement beneficial, as it channels anxious energy in a productive way.

If there is a particular type of exercise, movement or sport you enjoy, try to put some time aside for it. Even better if you can encourage a friend or family member to join you. But even solo, getting active can be extremely beneficial.

5. Consider Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a widely recognised approach for managing anxiety disorders, offering tools to change thought patterns that contribute to anxiety.

Working with a mental health professional trained in CBT can help address specific anxiety triggers and unhelpful thoughts. CBT provides structured support, making it easier to deal with anxiety and build new responses to it.

6. Establish Healthy Coping Strategies for Anxiety Triggers

Everyone has unique anxiety triggers, from certain situations to specific negative thoughts. Identifying these triggers can help you create an effective coping strategy.

Techniques like journaling, practising self-care and setting a steady routine can help you handle these triggers when they arise.

Recognising and responding to triggers with healthy habits helps you manage feelings of anxiety. There are also apps available that can help you with managing your anxiety triggers.

7. Seek Support from Therapy Services

Sometimes, coping with anxiety on your own can feel isolating and hard. Seeking support from an experienced therapist or counsellor, such as counselling or joining a support group, can provide valuable help.

A therapist or group provides a safe environment to explore your feelings and develop useful coping strategies. Reaching out to others for support is a proactive way to support your mental health and can make dealing with anxiety feel less daunting.

Taking the first step to contacting a counsellor might feel big, but it needn’t be. Counsellors are specially trained in working with people with anxiety and will know how to manage the conversation.

Read more here about how a counsellor can help you unpack anxiety and provide relief.

Working Towards A Healthier Mind

Coping with anxiety is possible with the right steps and support. Taking small actions, like the techniques we’ve covered here, can help you feel more in control. Remember, help is available - consider reaching out to your GP or connecting with a mental health professional to support your journey toward better wellbeing.