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Anxiety Coping Skills

Anxiety patients must constantly find ways to manage their symptoms. Triggers for anxiety responses or attacks can happen at almost anytime, so having coping skills handy can help keep the symptoms from becoming overwhelming. Getting good exercise, changing thought patterns and progressive muscle relaxation are all examples of good coping skills for those who suffer from anxiety..

  1. Selective Exercise

    • Although exercise is good for the body, it is also good for the mind. With anxiety, some forms of exercise are better than others, depending on your specific symptoms. An Arizona State University study found that aerobic exercise is the best type of exercise to reduce anxiety symptoms. Anxiety patients with insomnia also can sleep better with regular exercise. For those who suffer from panic attacks or have a generally low fitness level, aerobic exercises should be performed for at least 10 weeks to show benefits. A 1994 study by Landers & Petruzzello says that the most benefits occur when aerobics is performed for more than 15 weeks.

    Changing Thought Patterns

    • Reasoning out anxious thoughts is another coping skill that anxiety patients can practice for success. Since many anxiety-laden thoughts are negative and automatic, patients must first acknowledge the thoughts that exist, such as "I will fail my test tomorrow." Patients then must face the feelings associated with the thoughts, such as "I will feel dumb and horrible if I do." By accepting and addressing the thoughts, patients can now add reason and a realistic positive spin to them. For example. "I am passing the class so far, I study a lot and haven't failed a test yet; therefore, I will most likely pass."

    Progressive Muscle Relaxation

    • Many anxiety patients also suffer from high muscle tension, adding to restless sleep patterns and sometimes insomnia. Progressive muscle relaxation is a good coping skill for this problem. It begins by getting into a relaxing setting such as a dark room with little to no noise interference. Patients should breathe deeply, in through the noise and out the mouth. Start the progressive stretch by clenching the fists for 10 seconds and then relaxing. The biceps should be next, followed by the shoulders and then the chest. The squeezing-and-releasing pattern should continue downward to the feet until the entire body's muscle groups have been affected.

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