In today’s post, we’re exploring a couple of simple, yet effective coping strategies to help when you are suffering from fear and anxiety-related mental health issues.
While a certain amount of both fear and anxiety is helpful for keeping oneself safe, there are many people whose lives are completely at the mercy of extreme anxiety symptoms and disorders such as panic attacks, phobias, and health or social anxiety.
There is plenty of evidence to support the use of various medications and forms of psychotherapy (e.g., cognitive behavioral therapy or interpersonal therapy) as an effective treatment for anxiety-related conditions. However, sometimes self-help is a viable alternative.
Why Use Self-Help to Treat Anxiety?
Sometimes you need a quick fix, and don’t have time to wait until you can get in to see a psychologist or counselor. And, for some people, distance and finances can prevent them from seeking the help of mental health professionals. Self-help should not be used as a total substitute for professional help, but there are some coping skills that can be learned at your own pace in the comfort of home.
Coping Thoughts Help Reduce Anxiety
A coping thought, or an affirmation, is simply a statement that helps you cope with stressful, anxiety-provoking, or fear-based situations. For example, if you suffer from social anxiety, it may be helpful to say to yourself, “I am calm and confident,” before going to an event.
Or if you suffer from a fear of flying and are getting extremely anxious inside a plane, it may help to say to yourself, “I am perfectly safe and everything is okay.”
It may also be beneficial to remind yourself of times when you confronted fear and came out just fine. Remembering we have survived other issues, can sometimes be all we need to confidently move through ones we’re facing in the current moment.
Visualization For Anxiety Management
Begin by thinking of an anxiety-provoking situation, such as being at a party and standing alone if that is something that triggers you. Next, allow yourself to feel the tension and distressing emotions connected with being in this situation. The more one can feel and imagine what the trigger is actually like, the greater the effectiveness of the exercise.
Next, visualize these emotions and the tension melting off of you just like an ice cube melting into a puddle of water. Allow yourself to feel the calm taking over, and use this as a dress rehearsal for how you can reverse stress responses in triggering situations.
Additional coping strategies may also involve practicing relaxation techniques such as progressive muscle relaxation, body scanning, and deep breathing. The practice of mindfulness meditation is also a useful way of reducing one’s levels of stress and anxiety. Again, I want to reiterate that self-help should not be used as a total substitute for professional help, but I hope these tips help you in reducing the fear and anxiety in your life.
Hammond Psychology and Associates is the go-to resource for residents seeking psychological evaluations from a licensed psychologist in the Tampa Bay area. Click here to learn more about our Psychological Testing services in our Brandon location.