Coping With Anxiety: Strategies for Dealing with Anxious Thoughts and Feelings
Rebecca Leon, MHC-LP
For most people, experiencing occasional anxiety is a normal part of life—we all go through periods that can be more stressful or overwhelming than usual. Although anxiety is a normal response to stress, it can become overwhelming when it interferes with daily life.
Anxiety looks different for everyone, but the term is generally defined as "a state consisting of psychological and physical symptoms brought about by a sense of apprehension at a perceived threat" (Burton, 2012). This state is similar to fear, except that with fear, the threat is perceived to be concrete, present, or imminent. Symptoms of anxiety range from person to person, including feelings of dread or doom, an exaggerated startle reflex, poor concentration, irritability, and insomnia. A person experiencing anxiety may also have physical symptoms that arise from the body's fight-or-flight response, a state of high arousal initiated by a surge in adrenaline. These symptoms can include sweating, tremor, muscle tension, racing heart, hyperventilation, chest tightening, numbness or tingling in the hands and feet, dizziness, and faintness (Burton, 2012).
Although anxiety is a pervasive mental health issue that can impact people of all different backgrounds, it’s important to acknowledge the role it can play in the lives of BIPOC and other marginalized identities, who may experience chronic stress due to racism, discrimination, and oppression. Many members of BIPOC communities deal with stress and trauma stemming from specific socioeconomic struggles that consciously and subconsciously impact the everyday lives of the community. In a 2021 report by HHS, it was reported that persistent systemic social inequities and discrimination worsened stress and associated mental health concerns for people of color during the COVID-19 pandemic (Gurley, 2021). It is crucial to understand anxiety in this context and to recognize how social inequalities contribute to chronic stress. Although the following tips and tricks are no substitute for addressing these social inequities, hopefully, they can act as a jumping-off point on a smaller scale to help people who are struggling with anxiety.
The first step in managing anxiety is identifying and learning more about it. As a start, below are some helpful tips for managing anxious thoughts and feelings:
Lifestyle changes
Many of our daily habits can actually contribute to anxiety without us even realizing it! Simple lifestyle changes can help make a difference. These changes may include getting more sleep, exercising, limiting coffee and alcohol intake, and connecting with others (Burton, 2012).
Getting enough sleep: sleep plays a critical role in regulating mood and reducing anxiety. When you don’t get enough sleep, your body releases more cortisol, a hormone associated with stress. This cortisol release can cause uncomfortable symptoms such as headaches or digestive issues, contributing to anxiety (Boland & Cox, 2022). To reduce anxiety, try getting at least 7-9 hours of sleep each night and creating a bedtime routine to help you wind down and fall asleep more easily. Of course, this lifestyle change may not be possible for everyone, but depending on your situation, consider where you can carve out some time to either sleep earlier or take a nap during the day.
Exercise regularly: exercise can be a powerful tool for reducing anxiety. Exercise releases endorphins, which are natural mood boosters that reduce stress and create a feeling of well-being. Exercise can also help you relax and sleep better. Aim to get at least 30 minutes of exercise most days of the week, if possible. You can tailor your exercise routine to what works best for you and your body, whether by walking, running, weightlifting, or stationary movements. The key is finding exercise that feels empowering and stress-reducing.
Limit caffeine and alcohol: caffeine and alcohol are stimulants that increase activity in your brain and central nervous system, which can increase anxiety. Try to limit your intake of both and avoid consuming coffee in the evening to reduce the risk of sleep disturbances.
Connect with others: social support can also help manage anxiety. Spending time with friends and family or joining a support group can help reduce feelings of isolation and provide a sense of belonging. Connecting with others can also help reduce anxiety by allowing you to release thoughts and feelings.
Challenging Negative Thoughts and Practicing Mindfulness
Challenging negative thoughts is another way to effectively reduce anxiety. Anxiety often leads to negative thinking patterns such as “what if” scenarios and catastrophic thinking. To challenge these thoughts, try writing them down and refuting them with evidence-based reasoning. For example, if you’re worried about failing a test, think about all the times you’ve studied hard and succeeded in the past. What evidence do you have to support the idea that you will fail? Confronting negative thought patterns in this way can often prove that there is little evidence to support the negative thoughts, which can help reduce anxiety.
You may also consider engaging in mindfulness, which is the practice of being present in the moment and focusing on thoughts and feelings without judgment. Mindfulness often entails noticing thoughts and feelings without engaging them. For example, you may notice an anxious thought such as, “I’m going to fail my test.” With mindfulness, you can observe the thought nonjudgmentally, acknowledging that it’s only a thought and nothing more. By not engaging, it is easier to let the thought go. This practice can help you become more aware of your triggers and reduce the intensity of your anxiety. You can also practice mindfulness through meditation, deep breathing, and yoga.
Relaxation Techniques
Relaxation techniques such as progressive muscle relaxation and deep breathing can be valuable tools in reducing anxiety. For progressive muscle relaxation, get in a comfortable position and tighten the muscles in your toes for ten seconds before relaxing them completely. Do the same for your feet, ankles, and calves, gradually working your way up your body until you reach your head and neck (Burton, 2012). This technique can help increase relaxation and decrease anxiety.
If a situation is particularly anxiety-provoking, consider using deep breathing to manage your anxious feelings. This technique involves breathing in through your nose and holding the air for several seconds. Once you’re ready, breathe out through your mouth, letting out as much air as possible. Continue this process until you feel less anxious.
Seek Professional Help
While many of these tips may help reduce anxiety, if your anxiety continues to feel persistent or excessive, affecting your daily life, consider seeking professional help. Many effective treatments for anxiety combine medication management with therapy. Additionally, a mental health professional can help you develop coping strategies and better understand your anxiety.
Coping with anxiety can be challenging, but there are effective strategies that can help. With the right support system, you can learn to manage your anxiety in any situation! Remember to be kind to yourself and take it one day at a time.
Sources
Boland, M. & Cox, J. (2022). Can Lack of Sleep Cause Anxiety? PsychCentral.
Burton, N. (2012). Coping with Anxiety. Psychology Today.
Gurley, S. K. (2021). BIPOC Mental Health Trends and Disparities. Anxiety & Depression Association of America.