Coping with anxiety

If you are thinking of harming yourself or others, or anxiety is severely impacting your life, please seek medical help immediately.

Anxiety can be debilitating, but there are many tools, techniques and tricks to cope with it. Here are some tools to try out. The tools are divided into two categories: no preparation needed, and prep needed. The first ones can be used immediately and also during panic attacks. The latter ones are tools you make for yourself, and can use several times later. 

No preparation needed

Dancing flame: Stop hyperventilating by breathing out like you tried to make a candle flame flutter. Take care not to blow the candle out!

Sing or read out loud: It might feel silly, but singing and reading out loud stabilize your breathing. While speaking or singing you breathe out - which is exactly what we forget when hyperventilating. So open those vocal cords and sing, sing, SING!  (Humming helps too if you're feeling self-conscious.) Maybe even consider reading out loud a website about easing anxiety?

 

Square breathing: Divide your breathing into four parts: 1) Inhalation 2) hold 3) exhalation 4) wait. Count calmly to four during each phase. Inhale until the count of four... hold for a count of four... exhale for a count of four... and wait for a count of four.

Preparation needed

A resume for your anxiety: Understanding your condition helps to see just how much impact it can have on your life. With this tool we realize when the anxiety started, how it works and what it tries to do. 

Relapse prevention plan: A relapse prevention plan can be written when you are having little to no problems from the anxiety. The plan helps you to detect the risks of a relapse. If you are in the risk, the plan also helps to guide you back on track by reminding you of things that have helped you previously.

Panic list: During a panic attack we cannot think straight. All tips and tools disappear under a wave of fear. This list is a carry-on tool to help you during those difficult moments. Prepare the list in advance so you can use it whenever needed/