My doctor’s visit a few weeks ago triggered my health anxiety. Since the appointment, I’ve been overwhelmed, had racing thoughts, restless nights, broke down over simple tasks and had a panic attack.
Anxiety does not look the same for everybody.
There are different triggers, intensities and physical symptoms.
For me, the physical symptoms often linger long after the trigger has subsided.
There are a variety of coping techniques that are helpful in managing and coping with anxiety- the mental, emotional and physical aspects. What may work for one individual, may not work for another. So, it’s good to be knowledgeable of a variety of ideas, to explore and identify which ones are most helpful for you.
When anxiety takes over and panic sets in, it can feel overwhelming. Over time, I’ve learned a few techniques that help me find calm, even in the storm. Here’s what I’ve found helpful:
1. Step Into the Cold
If I’m at home, I step out onto my balcony without a jacket. The cold air shocks my system, much like using an ice pack or sucking on an ice cube. It jolts my body, distracts my mind, and helps settle my nerves. While I’m outside, I practice deep breathing and grounding. For grounding, I turn to gratitude—I list things I’m thankful for, either aloud or quietly to myself.
2. Allowing Myself to Feel
Sometimes, I just let myself sit with the emotions. I acknowledge the discomfort, the physical symptoms, and allow myself to cry, rock, or squeeze a pillow if I don’t have a stress ball nearby. Giving myself permission to feel is a powerful release.
3. Engaging My Senses
Stimulating my senses can work wonders. I might spray a room spray or even spritz my husband’s cologne on my wrist. The familiar scent reminds me that I’m not alone. Yes, it may sound “extra,” but in those moments of racing thoughts and overwhelming emotions, little things like this can make a big difference.
Even though I believe that God is always with me… Sometimes, we can still FEEL lonely and when our thoughts are racing and the anxiety is coursing through our veins.. it can be challenging to win the battle in our minds. So, coping techniques that may even sound silly can still be effective in helping us come down and relax our bodies and our minds.
4. Faith and Self-Compassion
I remind myself that God is always with me, but I also recognize that feeling lonely in the midst of anxiety is natural. It’s okay to use any tool—no matter how small or seemingly silly—to help relax my mind and body.
After the panic has subsided, I typically will pray, read and quote scripture. I begin to speak LIFE out loud. Even if I don’t feel it and even when I struggle to believe it, my faith is in knowing God’s word still stands… I am more than a conqueror and will overcome each and every anxiety and panic attack!
For me, all the coping skills in the world will never replace the peace and tranquility that is found in Christ – when I stop depending on my own strength and ability to overcome, and trust Him completely.
Anxiety can be a tough battle, but coping techniques like these remind me that I’m stronger than the panic. Whatever works for you is valid, and taking small steps toward calm is a win.
What are some of your favorite ways to cope with anxiety? Share in the comments—I’d love to hear what works for you!
Sending virtual hugs, positive thoughts & prayers for all who are struggling with their mental health. You are not alone and you CAN get through this 💚
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