Healthy Coping Skills for Anxiety

Anxiety is a feeling of uneasiness, fear, or dread, and it is a common and normal reaction to stress. For example, you might feel anxious about health-related concerns, giving a presentation at work, or meeting someone new. The fear you feel during these situations is temporary and can help you cope.

Anxiety disorders frequently involve excessive, lingering worry or fear about everyday life situations. People with an anxiety disorder have frequent worries and fears that are intense, excessive, and persistent. This may lead to panic attacks, which are repeated episodes of intense anxiety and fear or terror that peak quickly. Symptoms of anxiety disorder may include:

• Nervousness or restlessness
• Sense of impending danger or doom
• Increased heart rate
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling
• Weakness or excessive tiredness
• Trouble sleeping
• Gastrointestinal problems (nausea, vomiting, diarrhea)

The cause of anxiety disorders is not known, but past traumatic experiences, a family history of anxiety or other mental disorders, and certain personality traits such as being shy or withdrawn are thought to play a role in the development of anxiety disorders. Many people with anxiety first experience symptoms at a young age, but an anxiety disorder can occur at any age.

Learning healthy coping skills can help alleviate anxiety. Here are just a few examples:

• Step into the sunshine: Natural lighting and spending time outdoors can reduce symptoms of anxiety.
• Be physically active: Moving your body regularly can help alleviate stress and anxiety.
• Avoid alcohol and other substances: Substances like alcohol and certain drugs can make anxiety worse.
• Deep breathing exercises: Breathing exercises can help calm physical symptoms of anxiety.
• Get enough sleep: Getting sufficient amounts of restful sleep can help you work through problems more easily.
• Nourish your body: Some evidence suggests that healthy eating may be protective against mental health disorders like anxiety.
• Journal your symptoms: Journaling can help you identify patterns in your symptoms, so you can share more details with your healthcare provider.
• Reconnect: Connecting with others can help you talk through potential solutions to problems.

Learning healthy coping skills can help you build resilience so you can navigate life’s unexpected changes and disappointments more easily.

For additional support, contact your healthcare provider or a mental health professional who can help you identify which strategies best suit your needs.