55 Healthy Coping Skills of Anxiety
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Anxiety is one of the most common mental health struggles we face in modern society. See my list below, coping skills of anxiety. It’s also among the most misunderstood. Too often the Christian community is quick to turn a blind eye to those who struggle with issues related to mental health. Those who struggle can find themselves feeling all alone. –ELRC
Some people with anxiety disorders never get the help that’s available. They may simply be unaware that something can be done about their anxiety, or they may avoid getting help because they fear that dealing with anxiety or reaching out for help will be perceived as weakness. Sometimes Christians don’t get help because they believe anxiety is a sign of spiritual failure, or they fear the stigma in their faith community that’s associated with an anxiety disorder. – Focus on The Family
Coping Skills of Anxiety
There is just something about writing out God’s word that keep my thoughts engaged and at the feet of Jesus. I have a scripture writing plan of Bible Verses for Anxiety. Scripture Writing and Truth Journaling has been huge in helping me deal when suffering has been long and hard.
Everyone gets stressed out from time to time, but it usually doesn’t interfere with everyday life. When it does, it’s possible that an anxiety disorder is to blame. Anxiety that lingers can make minor stressors seem major, and major stressors can feel like the end of the world. For some people, anxiety can be a minor inconvenience, but for others, it can be debilitating.
It can be hard to tell if you’re dealing with an anxiety disorder or if you’re just stressed out. Common symptoms of anxiety disorders include excessive worrying, irritability, restlessness, and getting distracted easily. If you’re experiencing these symptoms often, it’s time to focus on reducing your anxiety.
Thankfully, there are ways to lessen the impact of anxiety that gets in the way of living peacefully. Although therapy and medications can be extremely helpful, not everyone has access to those resources. Even when they are accessible, it can be hard to know what to do when you’re faced with a stressful situation.
These coping skills of Anxiety may help to calm you down, distract you, or get you on a different train of thought. Many of these skills are based on actual therapy practices, like cognitive behavior therapy (CBT), dialectical behavior therapy (DBT), somatic experiencing, and neurofeedback therapy. Different situations sometimes call for different coping skills, so find a few that feel comfortable for you, not just one.
Always consult with your Doctor, therapist or counselor before self diagnosing and treating your anxiety. I am not any of the titles listed above and only offer my heart, opinion and life experience.
List of Coping Skills for Anxiety
- Splash cold water on your face or hold/suck on an ice cube (TIPP skill from DBT)
- Go for a run, to the gym, or engage in other intense exercise (TIPP skill from DBT)
- Go for a walk at your own pace
- Breathe in through your nose and out through your mouth, and pace your breathing (neurofeedback)
- Make a list of the pro’s and con’s of making a difficult decision (DBT skill)
- Notice where in your body your anxiety lives. Then, work to relax those muscles (somatic experiencing)
- Tense up each muscle and release. Do this for every muscle in your body (DBT skill)
- Use the STOP skill from DBT (force yourself to stop, take a breath, observe what’s around you, plan your next move)
- Count something – how many tiles are in your bathroom, how many steps are on each staircase in your house, count your steps
- Count backwards from 100 by 3’s (100, 97, 94…)
- Focus on the best-case scenario
- Make a list of things you’re grateful for
- Make a list of your good qualities
- Remind yourself that you’ve survived 100% of your obstacles so far, and you’ll survive this one, too
- Look at funny videos or memes
- Talk to a friend about something unrelated to what’s stressing you out
- Text your therapist if you have one
- Talk to someone on a chat line for mental health, like 7 Cups or chatnow
- Watch a motivational speaker or sermon online
- Distract yourself with a hobby that requires a lot of focus – sewing, scripture writing, reading a book etc.
- Go for a short drive
- Hang out with friends if they’re free
- Think about, dwell on, the scripture that God gives us concerning our thoughts
- Ask for help – you don’t have to do it alone!
- Set boundaries to avoid taking on too many responsibilities at once
- Remind yourself that it’ll all be okay in the end – if it isn’t okay now, it isn’t over yet
- Focus on radical acceptance – accepting the facts, not opinions of where you are right now (DBT skill)
- Play with animals or pets
- Notice when you start to get tense so you can curb anxiety before it becomes too extreme
- Meditate on God’s word with an audio of Bible Verses
- Crank up the volume and Praise God!
- Take a warm bubble bath. Use a bath bomb if you have one.
- Take a warm shower
- Take a short vacation, even if it’s just a “me day” (DBT skill)
- Make sure you’re getting enough sleep (DBT skill)
- Take precautions to avoid physical illness (DBT skill)
- Turn off your cell phone for an hour
- Practice mindfulness – focus on what’s happening right now, not what may happen in the future
- Think about what actions you would take if you took both logic and your emotions into account (DBT skill)
- Take a break if you’ve been working on a chore for a long time
- Focus on just getting a little bit done, not the entire task all at once
- Prioritize what must be done now, and decide on what can be done later
- Turn off the news. Put down the newspaper.
- Remember that tomorrow is a new day (CBT skill)
- Don’t procrastinate if you don’t have to
- Remind yourself that you can’t plan for everything
- Remind yourself that nobody has it all figured out (CBT skill)
- Make a list of things you can control and a list of things you can’t
- Turn to God, Prayer, Worship and Scripture!
- Make a list of how God has solved your issues in the past
- Take note of everything you see, smell, or hear in a room (somatic experiencing)
- Remind yourself that your feelings are valid
- Separate what’s true from what’s assumed
- Consciously slow down your speaking – just a little bit
- Don’t look up your symptoms on Mayo Clinic or WebMD. If you have a health concern, call your doctor instead
Anxiety and Coping Skills
Whenever possible, a person who is experiencing frequent anxiety should seek out a counselor, therapist, trained local support group or pastor. They will help with anxiety and copy skills. These resources can help you manage your stress even more. Some support groups are even free. Even if you’re already in treatment, it’s still important to identify coping skills that can help you overcome debilitating stress. Attacking your anxiety with multiple approaches at once can help you breathe a little easier!
The fact that God chose us before the foundation of the world, sent His Son to die on a cross for us, taking upon Himself the punishment for our sins, granting us eternal life in perfect bliss with Him in heaven—this is what sustains us through many dark times. I don’t know how I could go on without this truth sustaining me. This is the anchor of our soul: That our status before God is secure because it’s not dependent on our turbulent feelings, it’s dependent on the finished work of Christ, and when God looks at us, even when we’re being smothered by a wet anxiety blanket, he sees a beloved child, perfectly clothed in the full righteousness of Jesus Christ. –Challies
Now that you’ve seen my list of anxiety and coping skills, do you have any you think I should add to my list?
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