10 Ways to Cope with Anxiety in the Moment
I am always looking for better ways to cope with anxiety in the moment. Obviously I can’t go on a walk or do a guided mediation in the middle of work, so it’s so important to build a toolbox of coping skills that can be used in different settings or situations! Doing so allows us to feel confident and prepared to deal with possible stress or anxiety. Next time you’re feeling anxious, try these quick and easy coping skills you can do in the moment!
Count down from 10, slowly
Do a deep breathing exercise- inhale through your nose and exhale from your mouth
Tense and relax your muscles - for example one by one tense your fists, curl your toes, shrug your shoulders, clench your jaw, slowly release
Do a grounding exercise – what do you smell, hear, see, taste, feel?
Positive self-talk- “It will be okay” “I can do this” “I am capable” "I am strong"
Take a break - walk away from the situation and return when you are ready
Mindfully drink water mindfully
Listen to music
Write in your journal – all you need is a piece of paper, and you can write down your thoughts, worries, hopes, and needs!
Try square breathing – trace a sqaure on your hand or thigh using the following prompt“inhale, hold, exhale, rest, and repeat”
Hope these simple and quick exercises help the next time you're feeling anxious!
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