Over 19% of adults and over 31% of adolescents are currently struggling with an anxiety condition or have at some point in their lives. Statistically, the chances are high that you or someone you love is one of them.

If you have anxiety, you’re not alone. Our fast-paced world, coupled with the stress of COVID19 and politics, have been a catalyst for anxiety, and your feelings are not irrational. We are here to help!

Read below to learn about anxiety coping strategies and anxiety therapy to help you get through the day.

Cut Back on Stimulants

If you struggle with anxiety, you might have to ditch your caffeine habit. That’s right, caffeine use (even a single cup of coffee) can make your anxiety worse if you are sensitive. Caffeine can cause symptoms of anxiety in people who are not even prone to being anxious.

Other stimulants that can increase anxiety symptoms are nicotine and ADHD medications.

That being said, if you are taking stimulants for ADHD and suffering from anxiety symptoms, please, do not stop taking them without first speaking to your prescribing physician.

Start an Exercise Routine

Exercise is fantastic for anxiety! When you are anxious, a quick jog or weightlifting session can make a huge difference.

When you exercise, your body releases endorphins (“happy chemicals”) and other mood improving chemicals. Exercise can relieve symptoms of depression and anxiety and even soothe stress. These chemicals (aka neurotransmitters) also help you sleep better at night.

If you don’t yet have an exercise routine, it’s time to start one! It’s a win-win!

Identify Your Triggers

One of the most powerful ways to manage anxiety is to learn to recognize your triggers.  Triggers are events, sounds, smells, places, behaviors, or anything that brings up thoughts and emotions tied to a negative feeling or event. Most of us have triggers, of some point, even if we do not struggle with significant anxiety. If you have a Generalized Anxiety Disorder, there may be several identifiable triggers.

Learning to identify your triggers does not mean that you should always avoid your triggers. By having them in mind, as you approach a triggering experience, we can better manage our thoughts and behaviors about the event. By doing this we hope it leads to an overall reduction of anxiety symptoms. Cognitive Behavioral Therapy and EMDR are great ways to work through identifying symptom, triggers, and how to manage them. Let your therapist know about your triggers so you can work through them together.

Try Grounding Methods 

Have you tried grounding exercises? When you ground yourself, you bring yourself back “out of your head” and into the present.

The most popular grounding exercise is the “54321” method. It uses your senses to bring you back “to reality” when you’re feeling your anxiety take over.

If that seems difficult, you could also use sensory objects or audible stimulation. Fidget toys, chewing gum, podcasts, audiobooks, music, and even ice can all help when you are trying to stay grounded.

Consider Anxiety Therapy

When your anxiety is unmanageable, it might be time to consider anxiety therapy. A good therapist will go over anxiety coping tips and help you get to the root of the problem so you can work toward learning to better manage the symptoms or overcome them.

Through Cognitive Behavioral Therapy or EMDR therapy, you can see significant results.

Coping With Anxiety is a Challenge

It is not a secret that coping with anxiety is not easy, but it is possible! You do not have to let anxiety control your life. Use these tips to get you back on track when your anxiety is overwhelming or to prevent it from increasing.

At Krueger Wellness Institute, we aim to provide all our patients with the support they need to include anxiety therapy, if necessary. We want to help you overcome your mental health struggles. Contact us for an appointment today.