The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts.
The two main treatments for anxiety disorders are psychotherapy and medications. You may benefit most from a combination of the two. It may take some trial and error to discover which treatments work best for you.
There are five main types of coping skills: problem-focused strategies, emotion-focused strategies, meaning making, social support, and religious coping.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.
Weiten has identified four types of coping strategies: appraisal-focused (adaptive cognitive), problem-focused (adaptive behavioral), emotion-focused, and occupation-focused coping.
When deciding which option to choose, it's helpful to think of the four A's: avoid, alter, adapt or accept. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Anxiety disorders are the most common of mental disorders and affect nearly 30% of adults at some point in their lives. But anxiety disorders are treatable and a number of effective treatments are available. Treatment helps most people lead normal productive lives.
Take vacations away from home and work. Engage in pleasurable or fun activities every day. Practice relaxation exercises such as yoga, prayer, meditation or progressive muscle relaxation. Avoid use of caffeine and alcohol.
This questionnaire includes 28 items that explore the following 14 coping strategies: self-distraction, active coping, denial, substance use, use of emotional support, use of instrumental support, behavioral disengagement, venting, positive reframing, planning, humor, acceptance, religion, and self-blame.
In times of deep pain, anger and stress, crying can be a healthy coping option. Though more often associated with negative emotions, crying is more than just a symptom of sadness. Research suggests crying is an emotional release mechanism useful to your mental health for a number of reasons.
Sometimes people sleep as a way to avoid facing life. Sleep is essential in our lives and health, particularly when navigating recovery and learning to develop healthy habits. Too much sleep, however, can be a way of escaping your feelings or situations in life.
Take some time to think about the situation you're facing. Try to describe your situation in a sentence or two. ...
Notice and name the feelings you have about the situation. Accept your feelings — it's understandable to feel the way you feel, given your situation. ...
The two main types of coping strategies are emotion focused coping strategies that address the emotional needs of an individual and problem focused coping strategies that seek to eliminate the source of the problem.
