Recently, I led a workshop on anxiety. In
my preparation and research, I reflected on the tools that I internally reach
for during my 30-year journey with anxiety and panic. I came up with the
following list of coping mechanisms that have helped me during small and large
bouts of anxiety. I hope that this list provides you with some new,
easily applicable solutions if you struggle as well.
1) Interrupt your
thoughts. Try to use your imagination to create a device to help you stop
your negative thoughts, as soon as you recognize them. Some people
visualize a stop light or sign, or imagine hearing a buzzer or alarm.
When I've started down a slope of anxiety-filled thoughts, I have
even said the word "switch" out loud. Saying it out loud
actually stops what is going on in your mind and it gives you some control to
shift your thoughts to something comforting (a vacation, or recalling a happy
memory--have one prepared).
2) Keep
headphones in your purse and with you at all times. When something triggers
you, have songs downloaded on your phone so that you can plug in and block out
sounds around you. Some of my favorite songs to play when I need
strength:
It is Well- Kristin
Demarco, In the Eye of the Storm- Ryan Stevenson, and
10000 Reasons- Matt
Redman.
3) Try the
grounding technique (it truly does work): Look around you. Find
five things you can see, four things you can touch, three things you can hear,
two things you can smell, and one thing you can taste. It can help you
regain your control.
4) Breath slowly
and steadily from your core. Repeat a comforting verse over and over in
your head or out loud, or a favorite affirmation. Create a mantra for
yourself. Verses that I use:
· "I
can do all things through Christ who comforts me",
· "The
Lord is my light and salvation- of whom shall I fear? The Lord is the
stronghold of my life-of whom shall I be afraid?"
· "In
God I trust, I will not be afraid",
· "Do
not fear for I am with you. Do not be dismayed for I am your God. I
will strengthen you and help you and uphold you with my righteous
hand"
· "I
take refuge in the shadow of your wings until the shadow has passed."
· “You are
my hiding place; you will protect me from trouble and surround me with songs of
deliverance.”
5) Challenge the
attack- Keep reminding yourself that these feelings are temporary. These
are only uncomfortable feelings- they can't hurt you. Repeat this or even
chant it in your head. Or tell yourself over and over: "Do not
go there".
6) Move.
When you feel these intense feelings coming on, find a bathroom and pace if
needed or march in place or find something to count (look outside and count
cars, trees, buildings, etc...)
7) Breathing
7/11: Use your diaphragm to breathe in 7 seconds and breathe out for 11
seconds. This prevents hyperventilation and helps calm you.
Just as important as
the above tips and tricks, take time to evaluate your lifestyle and focus on
the basics: Get enough sleep, limit sugar, limit alcohol, limit
caffeine, drink 8 glasses of water, eat protein, exercise, and know your
triggers and prepare for them.
