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What Are 3 Coping Skills for Anxiety?

Young person learning anxiety coping skills in therapy

Anxiety is a common mental health disorder that affects tens of millions of people in the U.S. It can manifest in many forms, such as panic attacks, excessive worry, and social anxiety. Various anxiety treatments are available, but coping skills are essential to manage and overcome anxiety. Learning coping skills for anxiety can help individuals alleviate anxiety disorder symptoms.

Beyond Healthcare Fairlawn is a community-focused outpatient mental health center for teens. We offer a holistic approach to mental health that includes individual and family therapy, telehealth, day treatment, and therapeutic interventions. If you or someone you love needs support, contact us at 330.621.0725 to learn more about how we can help. Remember, seeking help is a sign of strength and self-care.

3 Coping Skills for Anxiety Disorder

Anxiety is among the most common mental health concerns in the nation. Approximately one-third of people in the U.S. experience an anxiety disorder at some point. Anxiety treatment can take many forms, including talk therapy, medication, and mindful practices. However, it might not be easy for some people to access or implement healthcare services. In such cases, developing coping skills for anxiety disorder is critical.

Here are a few anxiety coping skills to try:

1. Deep Breathing

When you feel overwhelmed by anxiety, your body enters a “fight or flight” response, leading to a rapid heart rate, shallow breathing, and physical tension. To moderate this response, you can try deep breathing exercises, which slow your heart rate and activate the parasympathetic nervous system, leading to relaxation.

Try this exercise: Sit or lie in a quiet space where you won’t be disturbed. Close your eyes and take a deep breath through your nose, counting to four. Hold your breath for a count of four, then exhale slowly through your mouth, counting to five. Repeat this cycle for five to ten minutes or until you feel more relaxed.

2. Positive Affirmations

Negative self-talk can fuel anxiety and other mental health challenges. To counter these thoughts, use positive affirmations that reframe negative beliefs and encourage self-acceptance. Affirmations can be simple and personalized to your experiences and values, such as, “I am worthy of love and respect,” “I trust in my ability to overcome challenges,” or “I am grateful for my resilience and strength.” Practice affirmations daily, repeating them to yourself in the mirror, writing them down, or recording them as voice memos.

3. Grounding Techniques

Anxiety can make you feel disconnected from reality or trapped in distressing thoughts. Grounding techniques can help you stay present, reduce racing thoughts, and calm your senses. One example is the 5-4-3-2-1 technique:

Focus on:

  • Five things you can see.
  • Four things you can touch.
  • Three things you can hear.
  • Two things you can smell.
  • One thing you can taste.

By engaging your senses in a particular context, you can shift your focus away from anxiety and towards tangible sensations.

Start Anxiety Treatment Today at Beyond Healthcare Fairlawn

At Beyond Healthcare Fairlawn, we understand how important it is to provide coping skills for anxiety to our patients. Our mental health center for teens aged 11-17 offers personalized anxiety treatment options, including coping skills for anxiety disorder. We offer individual counseling, therapy for families, and group and individual therapy. Our holistic mental healthcare approach, including movement, art, and play therapy, is designed to help individuals reconnect their minds, bodies, and spirits.

If you or a loved one is experiencing anxiety disorder symptoms, contact Beyond Healthcare Fairlawn today. Our clinical approach to anxiety treatment, which includes cognitive-behavioral therapy, dialectical behavior therapy, and strength-based approaches, can help you or your teen manage and overcome anxiety. Our highly personalized anxiety treatment plans and warm and welcoming atmosphere can help you or your teen focus on healing and achieving optimal mental health.

Contact us today at 330.621.0725 or online to schedule an appointment and take the first step toward a brighter future.