Some of my Favourite Anxiety Coping Strategies

10 strategies for coping with anxiety.

Now that the weather is getting dark and gloomy again, many people find that their anxiety can get more challenging. Here are a few of my favourite ways of managing anxiety. 

1. 15 minute run. 

The neurochemical by products from anxiety and stress build up in our bodies throughout our week. A short cardio exercise like a run or a brief HIIT workout in your living room can release endorphins that feel good and help your body process stress. It doesn’t have to be a long activity, and it certainly doesn’t have to be perfect. A short run won't magically cure anxiety every time, but doing brief physical activity regularly can help prevent anxiety from building up. 

2. Home Dance Party

Similar to #1, just give yourself a few minutes to move your body. Don’t worry about what it looks like, no one has to see it, this is for you. Put on one song that you love and dance out the anxiety jitters. 

3. Tiny Dance Moves

An even smaller version of #1 and 2. When getting up for a run or a full on dance is too much and even getting off the couch feels hard, try Tiny Dance Moves. Think of a song you like in your head and practice moving your shoulders to it, just a little. Notice how it feels. This one can be helpful at nighttime if anxiety is keeping you awake. 

4. Brain Dump Journal Session

Using a paper journal or an open word doc, set a timer for 10 min and write out all of the thoughts that are buzzing around your head. All the worries, all the To Do’s, and all of the mental noise goes onto the page. It’s supposed to be messy, disorganized, and chaotic and that’s ok. After the timer goes off, notice how you feel. You can use what you wrote as a first draft to make a more organized plan, keep writing, or end the exercise there. 

5. Do Something that’s Just For Me

Imagine yourself doing an activity that you are interested in that’s just for you. It’s not meant to be productive and it can’t be in service of work or chores. It can be something small or something that would take a few hours. I find even doing this activity as a visualization exercise can be really helpful. 

6. Cozy Cave

This one is nice when it’s cold outside. Build a cozy nest somewhere comfy with warm blankets, soft clothes, and gentle lighting. Add in a loved one or a fuzzy pet if desired. Grab a snack, some water, or a hot drink and spend some time enjoying the nice sensation of being extra cozy. 

7. Connect Intentionally with Another Human

Doing something fun with friends and family can be a big stress reliever. Anxiety can keep us focused on the future or the past. Take some time to intentionally connect with another human that you care about. 

8. Relationship Shorthand

This one is helpful for when things get overwhelming. Discuss in advance with your partner what it looks like when you’re overwhelmed and what they can do to help. Come up with a short phrase or signal that you can share with your partner for when you’re feeling overwhelmed and they’ll know that you need some self care. Maybe that’s their cue to start building a cozy cave for you or to take on dinner preparation that night.

9. Outside Time to Reduce Anxiety

I’m a big fan of the outdoors. Taking some time to walk in a green space does a lot for me. Research shows that a lot of other humans get the same benefits. If you’re short on time, even stepping outside and looking up at the sky mindfully for a few moments can help refresh a busy mind. Take a few minutes to engage all of your senses. Touch the bark of a nearby tree, notice the breeze, smell the fresh leaves, watch a curious squirrel. 

10. Small Bird of Self Compassion. 

In this self-compassion visualization exercise, imagine that the fluttering anxious feeling in your chest is a small, fragile bird. Imagine that you’re speaking soothing words to calm the bird down, see if you can find empathy for how flustered and scared the little bird is and direct these feelings towards the feeling in your chest. See if you can connect with feelings of nurturing compassion and love. Sometimes it can be easier to direct these feelings towards ourselves if we first imagine a small creature or child that prompts us to protect and care. 

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Hi! I’m Amy. I’m a therapist in Ontario, Canada. I specialize in helping adults with anxiety and ADHD and I offer virtual sessions Ontario wide. ADHD therapist.

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