Feeling anxious from time to time is simply part of being a human. But when anxiety is chronic and feels like it has taken control, our quality of life, daily routines, and overall well-being can be negatively impacted.
This can feel debilitating. Knowing how to cope with your anxiety can help you manage it in your everyday life and provide long-term relief.
When It’s More Than Just Stress
According to the , anxiety disorders are the most common mental health condition in the U.S., and about 19.1% of adults are diagnosed with one.
Many conditions fall under the umbrella of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, and phobias, among others. While symptoms of these specific conditions vary, if you or a loved one are experiencing the following symptoms regularly, you may have an anxiety disorder:
- A sense of dread or fear, even in safe situations
- Sleep disturbances
- Fatigue
- Irritability
- Shortness of breath
- Racing heart
- Stomachaches and headaches
- Decline in performance in school or work
- Losing interest in things that are normally enjoyed
“We categorize anxiety as a mental health condition that requires additional support when an individual’s daily life is impacted,” says , a licensed clinical social worker at СAPP’s Huntsman Mental Health Institute. “And this isn’t just for a day or two. When people’s daily lives have been impacted for a couple of weeks or more, that’s when it reaches a level where they might need some additional intervention.”
Coping in the Moment
Ways to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following methods can be beneficial for calming yourself:
- Mindfulness exercises, such as deep breathing, stretches, or guided imagery
- Repeat a mantra or words of affirmation
- Cognitive reframing to challenge anxious thoughts
- Go on a walk or move your body in some way
- Talk to someone you trust about how you’re feeling
- Accept your feelings, as pushing them away can make anxiety worse
Long-Term Solutions
Incorporating maintenance strategies into your everyday life can help prevent anxiety from occurring in the first place, arming you with practical ways to cope when it does happen.
Holzbauer says there are many proactive measures you can learn in a dialectal behavior therapy skill called “ABC Please.”
“For mental health maintenance, attending to these basic things is going to provide a much stronger foundation for people’s emotions to be more regulated and less extreme,” Holzbauer says.
Anxiety disorders are challenging to live with, and managing them is a process that takes time and patience. Understanding the coping methods that work best for you and incorporating healthy habits into your day-to-day life can help you make positive progress.
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