I can say with certainty that we all have experienced a feeling of worry, nervousness or overwhelmed. After all, it’s a natural emotion to have-it’s our body’s natural response that lets us know when something’s off, or when we’re living through an experience that’s out of our comfort zone and leading us, in a healthy way, to grow and develop. These emotions can often be constructive and they’re indicators of growth.
There are times though when stress and anxiety become unhelpful and it keeps us from achieving our fullest potential. It may keep us from being productive, or we may find ourselves struggling through various aspects of life (Mental Health Foundation, 2022).
Chances are, that if you’re reading this blog, you feel as if your anxiety has taken over or that it has become too unbearable or difficult to deal with. Perhaps you’re witnessing how different parts of your life are becoming tainted with anxiety and you’re no longer functioning in a way you feel good about.
And you’re not alone, 37% of university students report experiencing anxiety (Alonso, 2023) and 68% of mothers struggle through feelings of worry, anxiety and feeling overwhelmed (National Library of Medicine, 2021).
Coping with anxiety begins with understanding and acknowledging your feelings without judgment. Rather than trying to suppress anxious thoughts, practice observing them with curiosity and without judgement—ask yourself what might be triggering these thoughts and are they reflecting real threats or imagined ones.
Gaining awareness of our unique set of triggers, physical sensations and symptoms can empower us to gaining control over these emotions and taking away power from thoughts that might be taking over.
Here’s a guide to learn to gain awareness of your unique symptoms of anxiety.
Step one begins with gaining awareness of your mind and body. Anxiety shows up differently for different people. In the mind, it may show up like this:
- Experiencing overwhelming fear or anxiety
- Being unusually tense or panicked
- Struggling to focus or stay attentive
- Becoming more easily frustrated or annoyed
- Feeling emotionally numb or disconnected from the environment
In your body, anxiety may take the form of these:
- Experiencing lightheadedness or unsteadiness
- Sensations of numbness or tingling, like "pins and needles"
- Difficulty breathing or feeling out of breath
- Rapid or pounding heartbeat
- Upset stomach or feelings of nausea
- Frequent or urgent need to use the bathroom
- Sweating more than usual
- Trouble sleeping, constant tiredness, or feeling on edge
- Episodes of intense fear or panic
- General feeling of being unwell or under the weather
Once you’ve gained awareness of the unique ways in which anxiety shows up for you, then you may begin to find unique strategies that work for you in coping with anxiety.
Step two may lead you to reflecting on your thoughts and gaining awareness into how these thoughts, beliefs and inner dialog impact the way you feel about yourself and the world around you. Are you finding yourself having “what if” thoughts? -such as “what if I mess up” or “what if they don’t like me”. Do you find yourself entertaining black or white thoughts containing words such as “never” or “always”? Or labeling yourself with harsh words like “I’m stupid”, “I’m a bad mom”, “I’m a failure”. If so, learning to practice self-compassion and adopting a non-judgmental way of thinking of yourself would help decrease levels of anxiety. Understanding your unique experiences and seeing yourself from a compassionate, kind self can help re-establish a healthier relationship with yourself and your thoughts. It takes perseverance and practice to reframing your thoughts. So don’t give up!
Another step in learning to cope with anxiety is to adopt mindfulness practices and grounding techniques. Here are some common mindfulness strategies you could put to use:
- 4-7-8 Breathing Exercise: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This breathing exercise physically relaxes the body (Fletcher, 2023).
- 5, 4, 3, 2, 1 Grounding Method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (Smith, 2018). This roots your brain in the present, rather than being lost in past or future worries.
- Body Scan: Mentally move through your body and notice sensations and tension in each part of your body. This helps rebuild the connection between your mind and body when you feel detached from your surroundings (Scott, 2024).
- Cold Shock: Holding a piece of ice or splashing cold water on your face can decrease the disconnect between your body and brain and it may slow down your nervous system (Raypole, 2024).
Grounding techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help bring your attention back to the present moment and reduce the intensity of anxious sensations. Keeping a journal to track anxious thoughts and identify patterns can also increase self-awareness and highlight triggers that can be addressed over time.
Implementing coping strategies can be helpful in navigating feelings of anxiety. There are many strategies, and most likely, you’re already using some of them! I often encourage people to identify healthy coping strategies they are already utilizing or have utilized in the past to help them create their coping toolkits. Here’s an idea of coping mechanisms that can be helpful:
- Engaging in social interactions—like spending time with friends, seeking help, or calling a loved one—can boost hormones that lower anxiety and help us feel more capable of managing it
- Participating in creative outlets such as journaling, drawing, or enjoying music allows the brain to process emotions and reduce stress
- Physical responses, including activities like crying or exercising, can trigger brain chemicals that help alleviate anxiety
- Calming practices like soaking in a bath, watching a favorite show, or meditating can provide comfort and contribute to lowering anxiety.
Coping strategies can vary based on your personal interests and what works best for you. It's helpful to have a diverse set of healthy methods to manage stress. Keep in mind that managing anxiety effectively often involves using a variety of different techniques and approaches.
Another effective way to manage anxiety is through lifestyle habits that support mental wellness. Regular exercise, a consistent sleep schedule, and a balanced diet all contribute to emotional regulation and stress resilience. Limiting caffeine and alcohol, which can exacerbate anxiety symptoms, is also important. Additionally, building a support network—whether through friends, family, or support groups—can provide a sense of connection and reassurance. When anxiety becomes overwhelming or persistent, seeking help from a mental health professional can be a vital step toward learning coping strategies tailored to your specific needs.
If you come to a point where you feel you need more support, seeking help from a professional counselor is the most effective way to reducing anxiety symptoms that don’t seem to go away. Become familiar with resources that may be available in your community. Consider attending support groups often held by nearby colleges, churches or other community programs such as NAMI. It's brave and healthy to ask for help when you need it; professional interventions can significantly help reduce and better manage anxiety symptoms.
Dealing with anxiety can at time feel challenging and overwhelming. However, you’re not alone and there are many strategies to managing anxiety. Support is always within reach.
Click here to learn more about anxiety symptoms and find treatment that works for you!
Photo by Aditya Saxena on Unsplash
Loredana Cena et.al.(2021). National Library of Medicine.
National Institute of Mental Health. (2023). Anxiety Disorders.
Fletcher, J. (2023). 4-7-8 breathing: How it works, benefits, and uses.
Raypole. (2024). Grounding techniques: Exercises for anxiety, PTSD, and more. Healthline.
Scott, E. (2024). Release tension with this targeted meditation technique. Verywell Mind.
Smith, S. (2018). 5-4-3-2-1 coping technique for anxiety. University of Rochester Medical Center.
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