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Coping Skills for Anxiety & Stress

5 Coping Skills for Anxiety & Stress

During uncertain times, we can take a number of different steps in order to reduce anxiety and stress. One of the best ways for dealing with difficult situations is not waiting until life throws us another curveball, but rather be ready to face the challenges when they do arise! Take a step today towards feeling better by learning about these 5 coping skills for anxiety that will help when faced with the unexpected.


Move your body

Feelings don’t just live in our mind: they also manifest in various ways throughout our body, which is why it is important to find a healthy outlet for them. Moving is a practical way to do so as a coping skill for stress. You can go for a walk or do as little as 5 minutes of yoga as a coping skill for anxiety.  Moving your body in such a way will make you feel more grounded and allow mental focus on the present moment. Do a few jumping jacks. Play frisbee with your dog. These activities included in your habits will help you ease your emotions and focus on what’s happening now, instead dwelling on past events that are beyond your control or future events that have yet to happen.

Focus on your breath

Breathing can help you find peace instead of panic along with the 5 coping skills for anxiety. The more you breathe, and focus on it, the calmer it will make you feel. Imagine your stomach lowering while you breathe in for a minute – focus on these sensations by holding your hand close to your belly button as it lowers every breath you take.

woman writing on a journal

Build your resilience muscle

Anxiety and stress come in waves, and much like waves, the intensity may ebb and flow from a high tide to a low one. There’s a handful of ways to ease stress and further build on the 5 coping skills for anxiety.

Writing down your thoughts, for example, and keeping them in an organized journal can help you feel more relaxed or even revisit what causes your stress so that you’re better able to manage it effectively later on.


Identify your triggers

In order to find out what is triggering your negative thoughts or feelings, it might be a good idea for you to take some time with yourself or consider therapy as an added coping skill for stress

When undergoing Cognitive Behavioral Therapy (CBT) sessions, people are able to become more aware of how they think and react in certain situations. A therapist can also help you create and maintain uplifting beliefs to supplement these 5 coping skills for anxiety that will keep you from spiraling into negative thought patterns.

Woman doing yoga during sunset

Acknowledge what you feel

Have you ever had a conversation with yourself as a coping skill for stress? It’s not easy to pinpoint a particular emotion. What matters is that the body has its own language and it needs us to listen! Tell yourself what sensations are happening within you. By acknowledging your feelings, you lessen any form of resistance and ease things up with the help of 5 coping skills for anxiety.


Practice acceptance

We can’t control everything, but if we’re patient with ourselves then it’s possible to practice radical acceptance with the 5 coping skills for anxiety. Techniques like grounding and mindfulness help you come into a state of peace where you are safe. Take some time out away from others if needed and bring yourself back to the center when ready.

Another thing that needs our acceptance to move forward is our past. The goal of EMDR therapy is to assist people in understanding and coping with the emotional trauma from their past, so they can move forward with life and successfully achieve goals.


Be realistic with self-care

Remember it is okay to be unproductive when you feel overwhelmed. It’s okay to rest and not do anything like jog outdoors or socialize with other people as a coping skill for stress. Take it one day at a time.

Try and adhere to the usual schedule and establish boundaries between your working time and your family time. Decide when you’ll catch up on news and keep it at that time while choosing your news sources carefully to prevent any unnecessary anxieties led by misinformation. 

Consider hypnotherapy for social anxiety

Some people, especially those suffering from social anxiety or a persistent sense of worry may find it difficult to get the help they need that supplements with the 5 coping skills for anxiety. That’s where hypnotherapy can come in handy! Hypnosis helps you create an environment that is relaxing, friendly, and reassuring during times when you’re looking to explore your fears lessening any shame or guilt that may get in the way of feeling better.

Feel Better Today
Feel Better Today

Feel better today

To develop the 5 coping skills for anxiety mentioned earlier, one must constantly work at them as they would on any other physical skill such as swimming laps every day or going to the gym to stay fit.

Is there something holding you back? We believe that anyone has the ability to change his or her life for the better with just a little push in the right direction. Our certified and licensed mental health counselor, Anna Marchenko, LMHC, Ed.M, M.A., works to serve her clients in Miami to help them uncover whatever’s holding them back. Book a phone consultation today and get started!


Anna Marchenko

Anna Marchenko, LMHC, M.A., Ed.M. is the principal therapist at Miami Hypnosis and Therapy. She holds a bachelor's degree from NYU and dual masters degrees from Columbia University. Marchenko’s hypnosis certification is from the only hypnosis program in Florida that has been certified by the state’s Board of Education. She helps her clients by utilizing an integrative approach to psychotherapy, tailored to each individual’s mental health journey, drawing from hypnotherapy, cognitive behavioral therapy, NLP therapy, EMDR, and more.

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