Coping with Anxiety

Anxiety can cause feelings of worry, fear, and unease and interfere with daily life. If you’re struggling with symptoms of anxiety, you’re not alone. It’s part of being human but the challenges can be more profound for some rather than others.

There are some steps you can take to manage your stress and improve your overall mental health.

Caroline Crotty works as a counsellor and psychotherapist, and daily, someone says they are feeling poorly because of ‘anxiety’.

Here are some coping strategies and techniques that work:

Practice deep breathing: When feeling anxious our breathing can become shallow and rapid. Practising deep breathing can help us slow down our breathing and calm our minds. Try inhaling deeply, holding your breath for a couple of seconds, and exhale slowly and for longer than you inhaled. This will slow down your heart rate.

Get moving: For you to improve symptoms and feelings of anxiety, stress or panic get your heart rate up through cardio – you don’t even have to join a gym – dance in the kitchen or sitting room. Go up and down your stairs. Shake it off as advised by Taylor Swift – get your body moving. It will help you to utilise the stress hormones in your system and you’ll never regret an outdoor walk or a work out!

Challenge negative thoughts: Feeling anxious can often fuelled by negative thoughts and beliefs. Challenge these thoughts by asking whether the thoughts and doubts are realistic or if there’s evidence to support them. Try to reframe negative thoughts into more positive ones. Recount your successes.

Engage in self-care: Taking care of yourself is important for managing the symptoms of anxiety. This can include things like getting enough sleep, eating a healthy diet, exercising regularly, hydrating with water and doing things that bring you joy with people who are easy to be with.

Practice mindfulness: Mindfulness involves paying attention to the present moment without judgment. It can help you become more aware of your thoughts and feelings and learn to accept them without getting caught up in them.

Seek support: Talking to a trusted friend, family member, psychotherapist or counsellor can be helpful for managing anxiety. They can offer support, guidance, and perspective.

Remember that managing the symptoms of stress, panic or anxiety takes time and practice. Be patient with yourself and celebrate small victories along the way.

If you’re struggling and need support, please reach out to a qualified therapist or mental health professional. You don’t have to go through this alone.

If you have any questions about counselling and psychotherapy or want to schedule an appointment, please contact Caroline Crotty Counselling & Psychotherapy at hello@carolinecrotty.ie