Mindfulness and Coping Mechanisms for Anxiety

Anxiety is a natural response to life’s challenges, but when it persists or begins to affect your routines and relationships, it may be time to seek help. Coping mechanisms, including mindfulness activities like the ones below, can support your mental health in the lead-up to consulting a mental health professional. Mindfulness, the meditation practice of noticing what you are feeling in the present moment without judgement, relaxes the body and mind, improves focus, and supports restorative sleep.

Try Grounding Techniques

• Box breathing is an exercise where you inhale for four counts, hold your breath for four counts, exhale for four counts, hold your breath for four counts, and repeat. It slows your heart rate and brings you back into the moment.
• Engage the senses and return to the present by naming five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste.
• Meditate. With your legs crossed, your back straight, and your shoulders relaxed, sit and breathe deeply. If thoughts arise, observe them and let them pass as though they’re clouds drifting across the sky.

Reframe Unhelpful Thoughts

• Use the TOM (Thought, Opposite, Middle) technique. Identify the thought causing you anxiety (“What if I do poorly in my presentation and everyone laughs at me?”), then identify its opposite (“What if I do well in my presentation and everyone applauds?”), and then settle on a realistic scenario between the two (“I’ll do a fine job and get a few questions from the audience”) to ground yourself.
• Label your thoughts. For example, you could say “I’m having the thought that I will do poorly on my presentation” to distance yourself from your anxiety.
• Focus on what you can control (“I reviewed my slide deck and practiced my presentation several times”).
• Breaking an intimidating process into small, actionable steps can help reduce anxiety and build confidence.

Nurture Your Body to Support Your Mind

• Sleep, nutrition, and regular physical activity are cornerstones of holistic health. Prioritize eating whole foods, sleeping 7-8 hours each night, and exercising regularly.
• Avoid or limit use of substances, including caffeine and alcohol. This will also help to maintain a healthy sleep schedule.
• Limit use of electronic devices for an hour before going to bed to support restorative sleep.

Prioritize Connection and Self-Care

• Keep a journal. Whether you write one sentence every few weeks or write a long entry each day, journaling is a great way to connect to your emotions, release tension, and reflect on your mental health.
• Balance time with loved ones and time alone. Sharing quality time with family and friends can help soothe anxiety, but reserving time for resting or pursuing your hobbies is important, too.
• Join or remain involved in community groups. Running clubs, group fitness classes, or taking a walk with a friend are great ways to stay connected while also exercising regularly, but you can also volunteer in your community or get lunch with a friend.

Understand When It’s Time to Seek Professional Support for Anxiety

• It may be time to seek mental health care if you experience any of the following for longer than two weeks:
  • Worry or fear that makes it hard to work or study
  • Worry or fear that makes it hard to maintain relationships
  • Racing thoughts or panic attacks
  • Avoiding activities or isolating from loved ones
  • Restlessness, poor sleep, heart racing or pounding, or muscle tension that doesn’t go away

If you are experiencing thoughts of self-harm or suicide, seek help immediately by contacting a mental health professional, calling or texting the 988 Suicide and Crisis Lifeline, or visiting the nearest emergency room

This resource was reviewed by Vedrana Hodzic, M. D.

Find more resources at mentalhealthcareworks.org