Coping skills are strategies and techniques that we can use to help manage and reduce the intensity of our anxiety. There are four main types of coping skills that can be used to combat anxiety: cognitive strategies, relaxation techniques, lifestyle changes and professional help.
1. Cognitive Strategies – Cognitive strategies involve reframing anxious thoughts and beliefs to gain perspective and reduce anxiety. Examples of cognitive strategies include cognitive restructuring, reframing, and positive self-talk. Cognitive restructuring involves identifying and challenging distorted thinking patterns that lead to anxiety. Reframing involves viewing a situation in a different way to reduce the perception of threat. Positive self-talk involves talking to yourself in a supportive way to calm anxiety.
2. Relaxation Techniques – Relaxation techniques can help reduce physical symptoms of anxiety such as muscle tension and an increased heart rate. Examples of relaxation techniques include progressive muscle relaxation, deep breathing, and visualization. Progressive muscle relaxation involves tensing and relaxing specific muscle groups to reduce muscle tension. Deep breathing involves focusing on slow, rhythmic breathing to reduce the body’s “fight or flight” response. Visualization involves using imagery and visualization techniques to reduce stress and anxiety.
3. Lifestyle Changes – Making lifestyle changes can help reduce anxiety. Examples of lifestyle changes include getting regular exercise, getting enough sleep, eating a healthy diet, and limiting caffeine and alcohol intake. Regular exercise can help reduce physical tension and stress. Getting enough sleep can help reduce stress and improve mood. Eating a healthy diet can help to boost energy levels and mood. Limiting caffeine and alcohol intake can help reduce physical agitation and anxiety.
4. Professional Help – If anxiety is severe or persists despite using coping skills, it may be necessary to seek professional help. Professional help can involve talking to a qualified mental health professional such as a psychologist or counsellor. Professional help can also involve medication, such as anti-anxiety medications or antidepressants.
In summary, the four main coping skills for anxiety are cognitive strategies, relaxation techniques, lifestyle changes, and professional help. These strategies can be used to help manage and reduce the intensity of anxiety. If anxiety persists despite using these strategies, it may be necessary to seek professional help.