Coping Strategies for Anxiety & Stress
Managing anxiety and stress between therapy sessions is essential for emotional well-being. Below are practical techniques to help regulate emotions and regain a sense of control.
1. Deep Breathing Exercises
- Box Breathing: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. Repeat several times.
- 4-7-8 Breathing: Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This technique calms the nervous system.
2. Progressive Muscle Relaxation (PMR)
- Tense each muscle group for five seconds, then release. Start from your toes and move up to your head. This helps relieve physical tension.
3. Mindfulness & Meditation
- Practice body scans by focusing on each part of your body, noticing sensations without judgment.
- Use guided meditations through apps like Calm or Headspace to create moments of peace.
4. Movement & Exercise
- Engage in low-impact exercises like yoga, stretching, or walking to release endorphins.
- Try rhythmic activities such as swimming or dancing to improve mood and focus.
5. Journaling & Expressive Writing
- Write down anxious thoughts and reframe them with a positive or realistic perspective.
- Keep a gratitude journal to focus on daily positives.
6. Sensory Grounding Techniques
- Hold an ice cube or splash cold water on your face to shift focus from anxious thoughts to physical sensations.
- Use essential oils with calming scents like lavender or peppermint.
7. Setting Boundaries & Self-Care
- Learn to say no to overwhelming commitments.
- Schedule time for activities that bring joy, such as reading, art, or socializing with supportive friends.
8. Thought Reframing & Self-Talk
- Identify negative self-talk and replace it with compassionate and encouraging words.
- Challenge cognitive distortions like catastrophizing by asking, “What evidence supports this thought?”
If anxiety becomes overwhelming, reach out to your therapist or a support network. Consistent practice of these strategies can improve resilience and emotional balance.