You may feel the presence of anxiety as a knot in your stomach, tightness in your chest or worry in your mind. It will make you restless, fatigued and irritated and can disrupt your concentration, sleep and health. It's not all bad, though. Anxiety occurs when your brain thinks there is some threat to your health or well-being. Anxiety is your body's way of preparing you to deal with the threat. Problems emerge when your anxiety compromises your ability to cope rather than prepping you to deal effectively with the problems that life brings.
Do Problem-Focused Coping
Step 1
Identify the source of your anxiety. Monitor the thoughts and worries that cross your mind, especially the ones that persistently pester you. Make a list of the issues that create your anxiety. Anxiety is a warning signal, so take some time to sort through the warnings. List the problems in terms of most to least important in terms of requiring immediate action.
Step 2
Identify an item from your list that requires more immediate action and do active problem solving. List specific, actionable steps you can take to address the problem. For example, if you are worried about money, start listing ways to save money or steps you can take to investigate how to make more money. Each day, make a to-do list and include actions you can take to address your most pressing problems.
Step 3
Perform the steps you can to solve a particular problem, then move on to the next problem. Do not allow yourself to dwell on a problem. Fretting doesn't make anything better. Use your anxiety to motivate yourself to action.
Step 4
Find someone you trust who you can talk with about your problems. Do research on the Internet or at the library and when possible, speak with people who have experience or expertise in the problem you are dealing with.
Step 5
Keep at it. View the problem-solving process as just that, a process. It will take time and effort to gradually improve your situation. Persistence will be your most effective resource.
Do Emotion-Focused Coping
Step 1
Give yourself regular mini-vacations from your problems and your anxiety. Don't dwell. After you take steps to examine and resolve a problem, congratulate yourself and direct your thoughts to other matters.
Step 2
Practice deep breathing. Inhale slowly through your nose for 10 seconds, using your diaphragm to fill your lungs completely. Slowly exhale through your mouth, expelling as much air as you can. Imagine you are blowing away your stress and anxiety as you exhale. This oxygenates your blood, heightening brain functioning while it relaxes. Take three or four deep breaths when you feel anxiety coming on.
Step 3
Spend time with friends and loved ones doing things you enjoy. Experts provide sound advice, but the mere supportive presence of loved ones can reduce anxiety, according to research described at Psych Central. Savor the people and activities that bring you satisfaction.
Step 4
Exercise regularly. Exercise reduces anxiety by directing emotional and physiological arousal into physical activity. Anxiety is often characterized as a fight or flight response. Since you can't beat up or run from many of your problems, walking, jogging, biking or doing aerobics, weight lifting, tennis or any other physical activity you enjoy uses energy earmarked for physical exertion.
Step 5
Think positive. Stop yourself from imagining the worst possible case scenarios that might result from your current predicaments. Catastrophizing, as it is called, doesn't help resolve problems and it compromises your ability to think clearly. Focus on the fact that you are doing your best to make things as good as possible and that you are learning how to deal more effectively with life's challenges.
Tips and Warnings
- If anxiety persists or disrupts your life significantly, consult with your physician. Inquire about counseling and about medications that can help reduce anxiety.
References
- Cornell Research Program on Self-Injurious Behavior: Coping
- Psych Central: Strategies to Reduce Stress and Anxiety
- Psych Central: What is Catastrophizing?
- Psychosomatic Medicine: Social Support Reduces Reactivity to Psychological Challenge
- University of Maryland Medical Center Sleep Disorders Center: Relaxation Techniques
