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strategies
When a worry pops into your head, it can be difficult to get it out. Letting this worry stay in your mind allows it to build up and can lead to an anxiety attack. Over the years, psychologists have developed ways to prevent and get rid of worries. On this page is a list of therapist-approved strategies to help you manage your anxiety. Keep in mind, everyone's brains are wired differently, and this is a beautiful thing. As a result, some strategies may work better than others depending on the person. If you find a few that work for you, you are on the right track to conquering your anxiety!
in the moment
relax in any situation
thought chart
Thought charts were one of the first strategies I learned for coping with anxiety. To begin, draw a T-chart on a piece of paper. Label one side "worry" and the other side "coping statement". In the worry column, write down a summary of what your anxiety is making you nervous about. This can be a short sentence or a paragraph depending on how detailed you want to get. In the "coping statement" column, we will debunk the worry by writing positive facts about the situation. You can list as many as you want. The key takeaway from this activity is that everything on the "worry" side is a myth and everything in the "coping statement" side is the reality. On the right is an example of a thought chart.
zoom out
Sometimes, worries can feel consuming and extremely urgent. In these situations, it is best to try and get out of your head. One of my favorite ways to do this is by "zooming out". First, think of your specific location and imagine that you are hovering over your body. Next, imagine floating up until you can see your entire house, building or area that you are in. Zoom out further so that you can see your entire neighborhood, then city, then state. Keep on floating up until you can see the entire Earth and then the solar system. Finally, zoom out so that you can see the entire galaxy, and then the universe. Notice how you are a tiny speck in this vast universe, and that your worries are insignificant in the great scheme of things. When you are ready to come back, zoom in until you return to wherever you currently are and be present in the moment.
tense and relax
When your anxiety gets triggered, your body produces adrenaline to prepare to take action against the threat. Since your worry is irrational, this adrenaline is not needed and can make you feel antsy or hyper. In order to calm your mind, you must first get rid of this unwanted energy. One of the best ways to do this is by clenching and un-clenching your muscles. You can do this with your entire body, or just one area. For example, you can squeeze your hand into a fist and hold it for a few seconds. Then let your hand relax, and repeat the process multiple times. You can use a stress ball to help you with this activity if you have one. This exercise helps to reduce anxious energy and muscle tension in the body and makes it easier to calm down.
belly breathing
Belly breathing is a tried and true strategy for calming your body and mind. It increases your brain's oxygen supply and signals your nervous system to relax. Inhale deeply and expand your stomach instead of your chest. Hold for a few seconds, and then exhale through your mouth. Be sure to exhale longer than you inhaled. Repeat this process multiple times until you feel more relaxed.
make a list
If you have a lot of things on your mind or a lot of goals to accomplish, it can be hard to focus. In order to be productive and complete these tasks, you must first organize your thoughts and make a plan. One great method of doing this is making a to-do list. Basically, you write down everything you have to do on a piece of paper. You can organize your list based on the urgency or length of the task. Once you complete each item, cross it off of your list. If you feel the need to block out time for each task, feel free to make yourself a schedule.
daily habits
lifestyle changes for reducing stress
scheduling
Having a busy life can be stressful, but it is manageable. Keeping track of your activities and tasks in a calendar or planner is great for time management and accomplishing goals. Your schedule does not have to be fancy, but it should be organized in a way that you can understand. Calendars are best for keeping track of dates and deadlines while daily and weekly schedules are great for timetables and planning out work. You can write out your schedule on paper, or you can use an app on your phone. Either way, you will feel more organized and prepared for whatever comes your way.
exercise
Not only is regular exercise good for your body, but it is good for your mind as well. When you exercise, chemicals that make you happy are released in your brain. Exercise can also help you sleep better which is crucial for clear thinking and attentiveness. Try to get an hour of exercise each day, and do it outside if possible.
sleep
Most teens do not get enough sleep, and this can end up hurting them in the long term. Sleeping is vital for most of your bodily functions and allows for the body to relax and recharge. A lack of sleep can put more stress on your brain and make it hard to pay attention. Although it may not be possible every night, try to get 7-9 hours of sleep and develop a regular sleep schedule.
eating and drinking
Believe it or not, your diet can have an effect on your mental health. Eating a balanced diet will give you energy and promote your general well-being. When you eat fresh, unprocessed food, your body feels strong and your mood improves. As a result, you are less likely to become depressed or anxious. Drinking enough water is also extremely important for your health. It is recommended to drink 64 oz of water per day, however it varies by the person. Water consumption prevents dehydration, migraines, and increases energy levels and brain function. Drinking water can also help cool you down and help you relax if you are nervous.