We all experience feelings of anxiety at times in life. For some of us, it’s persistent and overwhelming and likely made worse as we struggle with the COVID-19 pandemic. These coping techniques can help you manage anxiety in your daily life.
Rapid breathing and heartbeat, sweaty palms, feelings of worry and fear, nervousness, irritability, a sense of impending doom, and difficulty concentrating—those are symptoms of anxiety, our body’s natural response to stress.
It’s important to recognize triggers, which can be new experiences, loud noises, stress at work, a new job, etc. Everyone has different triggers. Understanding what brings on anxious feelings and symptoms is an excellent first step to managing an anxiety attack.
The following are strategies that can help you cope:
- Take deep breaths. Inhale and exhale slowly. Try the 4-7-8 method of breathing.
- Question thoughts in the moment. Are fears true? Is something triggering anxiety?
- For example, if loud noises trigger you and someone in the household dropped something loudly, questioning why you’re feeling anxious will reveal that you are safe.
- Count slowly to 10 to center yourself during intense moments.
- Go for a walk or exercise to focus on the body and lessen anxious feelings.
- Take a moment and write down feelings, which will help sort through thoughts to help determine what’s causing your anxiousness.
- Talk with someone about your feelings.
For anxiety symptoms beyond the occasional, it is a good idea to seek help from a mental health professional to talk, get care, and understand triggers.
If you need immediate help, our Connect to Care clinic is available for walk-in mental health care, or call 303-617-2300 to schedule an appointment.