My Coping Tips
Finding ways to cope with my anxiety that actually worked for me was difficult. I tried meditation and mindfulness for a long time and saw no results, which left me feeling completely hopeless. I have now managed to find multiple different activities that help me cope with my anxiety and I hope that they will help someone else too.
Often when I get very panicked and anxious my breathing is all over the place and I start hyperventilating. So I started practising breathing and I found the best breathing exercise for me. I start by breathing in for 4 seconds, holding my breath for 5 seconds, breathing out for 6 seconds and then holding my breath again for 7 seconds.
When I feel myself start to get anxious I like to start implementing this breathing exercise to give myself something to focus on and to ensure I continue breathing properly.
Write Everything Down
Another activity that I have found extremely helpful is writing everything down. When I feel myself getting anxious I like to reach for a pen and some paper or the note section on my phone if I don’t have any paper. Then I just write down everything that is going through my head, I do a ‘brain dump’.
Once you have written everything down you can read through the list and analyse what you have written. I like to make a to-do list of the things I need to do and also analyse any worries to see what I can do to eliminate or lessen any worries. This often helps me relax as I can think a little more clearly after seeing all my thoughts and worries written down.
Change The Way You Think
I noticed that I think quite negatively a lot of the time and I do it more when I am feeling anxious. So I have started to challenge myself and challenge the way I think. I keep thinking negatively and noticed I use the words ‘I can’t’ or ‘I’m bad at’ a lot. I am currently trying my best to use more positive words like ‘I can’, ‘I will’ or ‘I am trying to improve at’. Using more positive words has helped me encourage myself and start thinking more positively. I have noticed by using more positive words that I have been able to overcome situations much easier and I also feel less anxious.
Having Time To Think
I have recently started having fifteen or so minutes to myself to just sit still and think. I like to do it sitting on my bed with the windows open so I can get some fresh air and look outside. I am super happy that I started doing this as it has allowed me time to slow down and relax. I am able to sit still and just think, sometimes my head is full of ideas, thoughts and things to do and other times I am not really thinking about much. It doesn’t matter what you think about though, just taking the time to sit down and breathe and be still will help you to become calmer and slow yourself down a little bit.
CBT or Cognitive behavioural therapy can be really helpful, it is commonly used to treat anxiety and depression. CBT helps people to change the way they behave, think and react to anxiety and stressful situations. Therapists can help you do this and it is one of the most effective forms of therapy for treating anxiety. There are also lots of books available, online courses and videos on youtube.
Find What Works Best For You
I have found that these activities have been the ones that work best for me, but it took a lot of trial and error. Finding what’s best and what worlds for you can be daunting but have a go at doing these things and see if that helps you. If you feel like you can’t manage your anxiety by yourself then please seek help by getting in contact with a professional therapist or your doctor.
If these tips helped you or you have anything else to add please let me know!