Coping Skills for Anxiety: Proven Strategies to Manage Overwhelming Emotions

Navigating anxiety can feel like traversing a stormy sea. When emotions surge and overwhelm, it's crucial to have effective coping strategies to anchor yourself. Mallory Grimste, a teen therapist, shares practical, therapist-approved techniques from Dialectical Behavior Therapy (DBT) that can help you manage these intense emotions and find some relief.

1. Temperature: Cooling Down

When anxiety strikes, your body often experiences a surge of heat. To counteract this, physically cooling yourself can provide immediate relief. Try taking a refreshing cool shower, splashing cold water on your face or the sensitive area of your forearm, or chewing on ice cubes. Drinking a glass of cold water not only helps with physical cooling but also keeps you hydrated, which can boost your overall energy and focus. Staying hydrated helps in maintaining both mental and physical well-being, as water aids in digestion and promotes clearer thinking.

2. Intense Exercise: Quick Energy Release

Engaging in short bursts of intense physical activity can be incredibly effective in managing anxiety. This isn’t about your regular exercise routine but rather quick, high-energy activities that help release built-up stress. You might do a series of jumping jacks, hold a plank for a few seconds, or even pace around the room. These activities help to dissipate the excess energy and provide a mental shift from anxious thoughts. Always consult with a healthcare provider before starting new exercises, especially if you have any health concerns.

3. Paced Breathing: Calming Your Breath

Paced breathing is a cornerstone of many anxiety-reducing techniques. One effective method is square breathing: inhale for four counts, hold for four, exhale for four, and hold again for four. This rhythmic breathing helps regulate your breath and calm your nervous system. You might find it helpful to sit comfortably with your feet flat on the ground and your back straight. Experiment with different eye positions—eyes closed, open, or in a half-moon gaze—to find what works best for you. Alternate nostril breathing and breath of fire are other techniques that can be useful, especially if you feel a panic attack coming on.

4. Paired Progressive Muscle Relaxation: Releasing Tension

Progressive muscle relaxation involves tensing and then relaxing different muscle groups to alleviate physical tension. If you don’t have a stress ball, imagine squeezing and releasing items like lemons or oranges. Perform this exercise slowly, alternating between muscle groups like your hands, arms, and feet. Doing this six to eight times can help ease your emotional intensity, making it easier to focus and regain control before addressing the problem at hand.

Additional Self-Soothe Techniques

1. Engage Your Senses:

Sight: Surround yourself with calming visual stimuli. Reading a book, looking at old photographs, or organizing your living space can help shift your focus and ease stress. Decluttering can also reduce visual noise, allowing you to feel more in control and less overwhelmed.

Smell: Aromas can have a profound impact on your mood. Enjoy the scent of essential oils, candles, or your favorite perfume. The act of cooking or baking something with pleasant aromas can also be soothing.

Taste: Don’t underestimate the power of taste in calming your nerves. Sip on a comforting drink like hot cocoa or tea, or enjoy a healthy snack. Mint is particularly effective as it stimulates saliva production and has calming properties.

Sound: Music is a universal language that can deeply affect our emotions. Listen to your favorite tunes, nature sounds, or even create your own music. Engaging in vocal activities, such as talking to a friend or practicing a silly voice, can also be a playful way to distract and soothe yourself.

Touch: Physical touch can be very comforting. Snuggle with a pet, wrap yourself in a soft blanket, or apply a soothing lotion. Engaging in self-massage or progressive muscle relaxation techniques can also help reduce stress and promote relaxation.

2. Movement and Creative Expression:

Incorporate physical activity into your daily routine to help manage anxiety. Go for a walk, dance, or practice yoga. Creative activities like drawing, painting, or writing can also help channel your feelings into something productive and enjoyable. If you’re feeling stuck, even simple actions like organizing your wardrobe or experimenting with new looks can provide a sense of accomplishment and relief.

3. Addressing Separation Anxiety:

Separation anxiety isn’t limited to children and pets; teens and adults can experience it too. Transitional objects, such as a cherished photo or a friendship bracelet, can offer comfort during times of separation. Cognitive dissonance techniques, like saying your anxious thoughts in a funny voice or imagining them floating away, can help manage overwhelming feelings. Gradual exposure to the source of your anxiety, coupled with open communication about your feelings, can also help you overcome separation anxiety. Remember, progress is often non-linear, and taking small, manageable steps can lead to meaningful improvements.

For more insights and therapist-approved tips, explore Mallory Grimste's video series and downloadable resources. Sharing these strategies can not only support your own well-being but also help others who might be facing similar challenges. Keep exploring, stay connected, and remember, managing anxiety is a journey, not a destination.