Anxiety
What is Anxiety?
Anxiety is more than just feeling nervous before a big event or congested social settings. It can feel like constant worry about hypothetical situations, even when there’s no clear reason for it. People with anxiety might feel restless, tense, or on edge, and their thoughts can spiral into “what if” situations. It can also show up physically, like a racing heart, sweating, or trouble breathing. For some, anxiety makes everyday situations such as like socializing or leaving the house feel really difficult.
Quick Coping Skills
Box Breathing
Box breathing is a common coping skill for anxiety that helps relax your nervous system and take you out of fight or flight mode. Breath in (4 Seconds), Hold (4 Seconds) Breath out (4 Seconds) Hold (4 Seconds).
54321 Method
This method is a very common coping skill for those with anxiety. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 thing you can taste. This helps add distraction between your anxiety and nervous system allowing you to take a step back and calm down.
Progressive Muscle Relaxation (PMR)
PMR is an affective coping skill when experiencing an anxiety attack. Start at your toes, finish at your head and tense every muscle group from bottom to top for 5 seconds.
Additional Coping
Anxiety is a disorder that individuals can cope with in numerous ways, some of which are intended for times of crisis and help with fast relief majority of the time where things like therapy and healthy living are more long term coping skills that can contribute to the long term of anxiety rather than just in the moment.
