Have you had enough of stress and anxiety and want to understand some coping skills you can use to reduce your anxiety (or avoid it altogether)?
Anxiety, triggered primarily by stress, affects millions of adults each year.
Chronic anxiety, known as anxiety disorder, can disrupt everyday routines and leave individuals feeling overwhelmed.
However, simple steps and coping skills can help alleviate anxiety and improve overall well-being. Discover practical strategies to navigate work, socializing, and relationships with ease.
Coping is the ability to manage stress and navigate life's challenges effectively. Coping skills, also known as coping strategies, are the conscious and voluntary thoughts and behaviors we employ to handle stressful situations and negative emotions.
Coping styles differ from reactions or defense mechanisms and are crucial to our overall well-being. Each individual has a unique coping style: positive (healthy/adaptive) or negative (unhealthy/maladaptive).
Positive coping behaviors like those listed below are intended to help manage negative emotions without exacerbating the situation. Additionally, psychologists advocate for proactive coping as a stress-management strategy, which involves taking proactive steps to neutralize stress and prevent anxiety symptoms in the future.
Factors that Influence Adult Coping Styles
Our stress response often stems from the coping skills we observed in our early years. We mirror the behaviors of caregivers, teachers, and others in our social environment. As impressionable children, we inadvertently adopted their methods of dealing with positive or negative difficulties.
For instance, if we witnessed our parents getting aggressive or turning to alcohol when facing anger or worry, we may have learned that these were the appropriate ways to manage negative emotions and challenging situations.
However, we can proactively reshape our thoughts and behaviors to cultivate positive change. By enhancing our emotional intelligence and self-awareness, we can navigate stress with healthier strategies and foster greater well-being.
92 Healthy Ways to Deal with Stress and Calm Your Anxious Mind
GAD is the most common type of anxiety. 6.8 million US adults are affected by GAD. People with GAD worry about everyday life throughout the day, making concentrating at work or finishing daily duties harder.
The 92 coping skills below are perfect for combating the effects of generalized anxiety disorder. You do not need to use all of these. Experiment and find the coping skills that work best to help reduce your stress and anxiety.
14 Physical Activity and Diet Coping Skills
Physical activity and what you put into your body have a more significant impact on your stress and anxiety than you might imagine.
Here are some of the most important physical and diet coping mechanisms for reducing anxiety and stress:
Aerobic exercise releases endorphins, which act as natural mood boosters and help reduce stress and anxiety.
Dietary supplements: Certain dietary supplements, like omega-3 fatty acids and magnesium, have been shown to support brain health and reduce anxiety symptoms. [Vitamins for Anxiety]
Energy-boosting snacks: Consuming energy-boosting snacks, such as fruits and nuts, provides a steady energy source and helps maintain stable blood sugar levels, promoting a calmer state of mind.
Dance: Dancing is a fun and expressive activity that allows for the release of tension and promotes the production of endorphins, leading to improved mood and reduced stress.
Play sports: Engaging in sports activities provides an outlet for stress and anxiety, as it helps release pent-up energy, improves mood, and promotes a sense of accomplishment.
Daily walks: Taking daily walks allows for physical activity, fresh air, and exposure to nature, all of which contribute to reducing stress and promoting relaxation.
Jog in place: Jogging in place is a convenient aerobic exercise that increases heart rate, releases endorphins, and helps alleviate anxiety and stress.
Yoga: Practicing yoga combines physical movement, breathing exercises, and mindfulness, promoting relaxation, reducing muscle tension, and calming the mind.
Adequate hydration: Staying adequately hydrated supports overall well-being and helps reduce anxiety symptoms by maintaining optimal body function.
Drink herbal tea: Herbal teas like chamomile or lavender have soothing properties that can help relax the mind and body, reducing stress and anxiety.
Balanced and nutrient-rich diet: Consuming a balanced and nutrient-rich diet provides the necessary vitamins and minerals to support overall health, including brain function and mood regulation.
Eating mindfully: Mindful eating practices promote awareness and enjoyment of food, reduce stress-related eating, and improve overall well-being.
Take a nap: Taking short naps can help reset the mind and body, reduce fatigue, and promote a refreshed state, alleviating stress and anxiety.
Take a warm shower: A warm shower can provide a calming effect on the body, helping to relax tense muscles and release stress, ultimately promoting a sense of well-being and tranquility.
12 Cognitive and Behavioral Coping Skills
Cognitive and behavioral coping skills, often utilized in cognitive-behavioral therapy (CBT), can be efficient in managing stress and anxiety.
These skills target automatic and negative thinking patterns, contributing to heightened stress levels. By challenging and reframing these thoughts, individuals can develop a more balanced and realistic perspective, reducing psychological stress and promoting overall well-being.
Cognitive Restructuring involves challenging and reframing negative or irrational thoughts that contribute to stress and anxiety. It consists in replacing negative thoughts with more positive and realistic ones.
Time Management: Efficiently organize and prioritize tasks, set realistic goals, and allocate time effectively to reduce feelings of overwhelm and stress.
Problem-Solving: Analyzing problems, brainstorming solutions, and implementing action plans to address and resolve stress-inducing situations.
Assertiveness Training: Developing practical communication skills to express feelings, needs, and boundaries clearly and respectfully, reducing stress from interpersonal conflicts.
Relaxation Techniques: Engaging in deep breathing exercises, progressive muscle relaxation, or hobbies that promote relaxation and reduce stress.
Stop Procrastination: Identify and address the underlying reasons for procrastination, create manageable tasks, set realistic deadlines, and seek accountability to reduce stress from unfinished tasks.
Healthy Expression of Emotions: Acknowledge and accept emotions, express them healthily (e.g., journaling, talking to a trusted friend or therapist), and avoid suppressing or avoiding them.
Gratitude:Express gratitude daily to focus on the positives rather than dwell on the negatives. This can be done through journaling, verbal affirmations, or other creative methods.
Reframe Negative Thoughts: Recognize and challenge cognitive distortions, such as black-and-white thinking or catastrophizing, to reduce stress and anxiety.
Question your feelings: Ask yourself, “Why do I feel this way?” Awareness of the symptoms or feelings might change your outlook and help improve your mood.
Slowly Count to Ten: Counting from one to 10 or higher takes your mind off your troubles and focuses it on the activity itself. Counting with your eyes closed increases relaxation.
Learn to Understand Your Triggers: Anxiety is triggered by seeing certain people, stress, caffeine, or lack of sleep. Knowledge of what causes an anxiety episode can help you prepare mentally to manage your response.
8 Mindfulness and Relaxation Coping Skills:
When it comes to coping with stress and anxiety, incorporating mindfulness and relaxation techniques into your routine can provide immense relief. You can explore various practices and strategies to promote a sense of calm and well-being.
Here are various techniques and lifestyle practices that can enhance relaxation and promote well-being:
Deep Breathing Exercises, such as diaphragmatic breathing techniques, can help regulate your breathing and activate the body's relaxation response.
Guided Imagery: Imagine a peaceful scene or engage your senses through visualization, which can transport your mind to a tranquil state.
MBCT: Mindfulness-based cognitive therapy combines mindfulness practices with cognitive-behavioral techniques to assist in identifying and managing stress-inducing thoughts and emotions.
Progressive Muscle Relaxation: This involves systematically tensing and releasing muscle groups to promote physical and mental relaxation.
Journaling: Writing in a journal provides an outlet for expressing and processing emotions, reducing stress, and promoting self-reflection.
Aromatherapy: Essential oils such as lavender, chamomile, or bergamot can create a calming and soothing environment.
Meditation: Incorporating meditation through focused attention or mindfulness meditation can cultivate present-moment awareness and inner peace.
Adult Coloring: Coloring has been found to reduce stress and anxiety. Engaging in this activity with a partner or friend can provide quality time together while promoting relaxation.
11 Social Support and Relationships Coping Skills:
When it comes to coping with stress and anxiety, incorporating social Support and relationship connections into your routine can provide immense relief.
Support Network of Friends: Building strong connections with others and fostering a support network can be vital in promoting a sense of calm and well-being.
Talk It Out: Engaging in meaningful conversations, sharing experiences, and receiving emotional support from trusted individuals are essential to effective coping strategies.
Improved Communication Skills: Effective communication enables you to express your feelings, concerns, and needs to others, fostering understanding and empathy.
Get Involved Locally: Community involvement can provide a sense of belonging and connection. Engaging in activities that align with your interests and values can help you establish new relationships and expand your support network.
Exercise with Someone: Companionship and having an exercise buddy can also boost psychological well-being by providing opportunities for shared experiences and motivation.
Touch Someone: Research suggests that social support and relationships also have a physiological impact. Physical contact, such as hugging or holding hands, stimulates the release of oxytocin, a hormone that can lower stress levels and promote relaxation.
Ditch Toxic People: Block, delete, or go no contact with those who won’t respect your boundaries. It seems drastic, but distancing yourself helps protect your mental and physical well-being.
Establish Firm Boundaries: Simply tell people which action you aren’t comfortable with and won’t tolerate. Boundaries keep you from getting anxious and worked up when they come around.
Pet Your Dog or Cat: Dogs and cats serve as companions if you’re experiencing loneliness and anxiety. Stroking their fur provides comfort and relief.
Help Someone in Need: Research shows that acts of kindness also benefit the giver, including a sense of satisfaction and happiness.
Have Set Daily Routines: Routines give you something to do throughout the day and keep your mind occupied. Knowing precisely what you will do removes the stress of choices during the day.
9 Technology and Screen Time Management
Technology and screen time play a significant role in today's digital age. While they offer numerous benefits and conveniences, excessive or uncontrolled usage can contribute to stress and anxiety. It's essential to be mindful of technology's impact on our well-being and adopt strategies to manage its usage effectively. Here are some relevant terms and considerations in this context:
Blue Light: Exposure to blue light emitted by electronic devices, such as smartphones and tablets, can disrupt sleep patterns and affect overall well-being.
Increased Screen Time: Excessive screen time can lead to sedentary behavior and may contribute to various health issues.
Sleep Quality: Using technology before bedtime can interfere with sleep quality and disrupt the body's natural sleep-wake cycle.
Notifications: Frequent notifications and constant connectivity can create a sense of being constantly “on,” leading to increased stress levels.
Multitasking: Juggling multiple tasks and constant digital distractions can impact productivity, increase stress levels, and contribute to anxiety.
Fear of Missing Out (FOMO): The constant exposure to social media and the fear of missing out on social events or experiences can contribute to feelings of anxiety and inadequacy.
Depression and Mental Health Disorders: Excessive use of technology and social media has been linked to increased rates of depression and other mental health disorders.
Psychological Well-being: Balancing technology usage and maintaining offline activities is crucial for psychological well-being and overall life satisfaction.
Smartphone Use Frequency: Monitoring and managing the frequency of smartphone usage can help control the potential negative impacts of technology on stress and anxiety.
15 General Coping Strategies for Stress and Anxiety
There are many general coping strategies that individuals can use to manage stress and anxiety effectively. Understanding and implementing these strategies can promote emotional well-being and build resilience in the face of challenges.
Here are some of the best coping methods for dealing with general anxiety and the resultant stress.
Boundaries: Setting healthy boundaries in relationships and activities can minimize stress and promote a sense of control.
Emotional Composure: Developing emotional regulation skills can aid in managing stress and anxiety effectively.
Green Spaces: Connecting with nature and spending time in green spaces can positively impact mental well-being.
Journaling: Expressive writing can provide an outlet for emotions, promote self-reflection, and provide clarity during challenging times.
Panic Attack: Understanding panic attacks and learning strategies to manage them can help in coping with anxiety effectively.
Problem-Solving Strategies: Developing problem-solving skills can empower individuals to tackle stressors and find constructive solutions.
Take Time Out: Stop and rest your body to regain your physical and emotional energy. You can sit in a quiet corner and do nothing if you like.
Celebrate the Small Wins: Pat yourself on the back for every accomplishment, no matter how small it seems. Showing self-compassion and self-love this way should make you feel better about yourself.
Read a Good Book: It’s easy to lose yourself in the intrigue of a fictional story. You’ll be so caught up with what will happen next that you won’t realize how relaxed you are.
Write a Letter: Writing allows you to express feelings about an unhappy event or past trauma. Write about something positive, like your best day ever, to combat sadness or low mood. [See tips for writing a forgiveness letter.]
Rip Paper Into Pieces: You may rather punch a pillow or two to ease the stress from anger and resentment. Take it out on a few sheets of paper instead. Just get to ripping.
Use a Stress Ball: Doctors say squeezing a stress ball helps relax clenched muscles and allows your body to release tension. The coping tool also releases anxiety and increases concentration. [Best Stress Balls]
Delegate Work: Splitting up household chores so you aren’t taking on the entire workload will prevent you from feeling exhausted and upset.
Encourage Independence: Teach household members to clean up after themselves around the house. This will give you more time to relax.
Organize Something: You can organize anything, from your desk, room, or closet to your pantry. Organizing requires movement and focus, which helps you calm down.
16 Mental Preparation Coping Strategies
In addition to general coping strategies, individuals can also use mental preparation techniques to avoid stress and anxiety ever getting a foothold in their day. These techniques focus on developing a resilient mindset and cultivating inner strength. Here are some examples:
Find a Creative Outlet: Whether you enjoy painting, writing, or dancing, find an activity that allows your mind to focus on creating instead of meditating. Engaging in a creative pursuit helps distract you from negative thoughts and will enable you to express yourself positively.
Resilience Training: Building resilience through exercises like visualization, mental rehearsal, and positive self-talk can help individuals cope with challenging situations.
List of Positive Qualities: Read each item aloud once you’ve done that. Hopefully, reminding yourself of how amazing you put a smile on your face.
Make a Gratitude List. Writing down what you’re most grateful for in adversity reminds you that life isn’t all that bad.
Challenge Negative Thoughts: Negative thought patterns can keep you stuck in a stress and anxiety loop. Ease your mind by questioning their validity and reframe them to see the positive side.
Resist Ruminating: Dwelling on the past prolongs the negative feelings attached to it. Accepting you cannot control what happened helps you let go of unwanted and intrusive thoughts.
Stop Catastrophizing: Stop yourself from expecting the worst outcome by focusing on ‘what is‘ rather than ‘what if,’ and don’t attach meaning to your thoughts.
Use Positive Self-Talk: Tell yourself something positive to help you overcome the setback. “I am safe,” and “I am calm and at ease” are affirmations you can repeat.
Read Funny Memes: There’s no shortage of memes online to crack yourself up. Laughing aids in muscle relaxation and combat anxiety symptoms.
Don’t Sweat the Small Stuff: Letting minor problems irritate you is a recipe for ongoing stress and anger. Remain calm and balanced and allow some things to work themselves out.
Know Your Limits: Going overboard with work increases stress levels and the chance of making mistakes. Stop and pick things back up later.
Visualize Your Favorite Place: Is it a beach in Hawaii where you watched the sunrise? Reminisce about the breathtaking scenery and forget your worries.
Compliment Yourself: When did you last say something pleasing to yourself? Look in the mirror. Remind yourself how beautiful and strong you are.
Reminisce on Old Photos: It’s time to pull out those old albums or dig into your digital archive. Select pics that remind you of happy moments, like your graduation or your child's birth.
Find a Creative Outlet: Whether you enjoy painting, writing, or dancing, find an activity that allows your mind to focus on creating instead of ruminating. Engaging in a creative pursuit helps distract you from negative thoughts and will enable you to express yourself positively.
Play a Brain Game: Whether crossword or scrabble, brain games distract you from distressing thoughts.
7 Professional Help and Therapy Methods
Seeking professional help, such as therapy, can be a crucial step in effectively managing stress and anxiety. Licensed mental health professionals provide specialized guidance and support to help individuals navigate challenging times and develop effective coping strategies. Here are some relevant terms and treatment options related to seeking professional help:
Counseling involves talking with a trained professional who provides guidance and support in addressing emotional challenges and developing coping skills.
Expressive Writing: Expressive writing, also known as therapeutic writing, is a technique that involves writing about emotions and experiences to process and better understand them.
Online Therapy: Online therapy, also known as telehealth or virtual therapy, allows individuals to receive mental health support remotely through video calls or online platforms.
Licensed Mental Health Professionals: Licensed mental health professionals, such as psychologists, psychiatrists, counselors, and therapists, are trained to diagnose and treat mental health conditions.
Negative Patterns: Negative patterns refer to recurring thoughts, behaviors, or reactions contributing to stress and anxiety. Therapy can help identify and address these patterns.
Telehealth: Telehealth refers to using digital communication technologies to provide healthcare services, including mental health support remotely.
Treatment Options: Treatment options for stress and anxiety may include various therapeutic approaches, such as cognitive-behavioral therapy (CBT), medication, mindfulness-based interventions, and more.
Remember, reaching out for professional help is a proactive and empowering step toward managing stress and anxiety effectively. It provides a supportive environment where individuals can explore their emotions, learn new coping strategies, and work towards overall mental well-being.
Final Thoughts on List of Coping Skills for Stress and Anxiety
Stress and occasional anxiety are indeed a normal part of life. The beautiful part is you can reduce the impact on your daily life and mental health by choosing healthy coping methods.
Best of all, the activities listed are simple and easy to do. You don’t have to spend money or go out of your way to feel better. Mindfulness is one of my favorites. It makes me conscious and aware of my thoughts, emotions, and environment.
