{"id":3165,"date":"2021-01-25T21:23:44","date_gmt":"2021-01-26T02:23:44","guid":{"rendered":"https:\/\/dontpanicdothis.com\/?p=3165"},"modified":"2023-02-18T00:42:46","modified_gmt":"2023-02-18T05:42:46","slug":"adaptive-coping-strategies-for-anxiety","status":"publish","type":"post","link":"https:\/\/dontpanicdothis.com\/adaptive-coping-strategies-for-anxiety\/","title":{"rendered":"9 Adaptive Coping Strategies for Anxiety"},"content":{"rendered":"

During a panic attack, it\u2019s helpful to know a few adaptive coping strategies for anxiety. Adaptive coping strategies are techniques used to directly decrease anxiety in a healthy way. Everyone should take some time to learn the following adaptive coping strategies for anxiety:<\/p>\n

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  1. Release Emotions by Journaling About Them<\/strong><\/li>\n
  2. Speak with a Friend or Professional<\/strong><\/li>\n
  3. Talk Through it With Yourself<\/strong><\/li>\n
  4. Solve the Problem by Thinking Logically<\/strong><\/li>\n
  5. Find Humor in Your Situation<\/strong><\/li>\n
  6. Breathe Deeply and Slowly (4-7-8 Breathing)<\/strong><\/li>\n
  7. Practice a Mindfulness Meditation<\/strong><\/li>\n
  8. Use Progressive Muscle Relaxation (PMR)<\/strong><\/li>\n
  9. Get Some Exercise<\/strong><\/li>\n<\/ol>\n

    Implementing these anxiety coping mechanisms correctly can often be the difference between a panic attack and relaxation.<\/p>\n

    Keep reading for a full explanation of how to use each under stress. <\/p>\n

    9 Adaptive Coping Strategies for Anxiety<\/strong><\/h1>\n

    Adaptive Coping Strategies vs Maladaptive Coping Strategies<\/strong><\/h3>\n

    Just a quick note before we really dive in here.<\/p>\n

    There are many ways to deal with stress and anxiety.<\/p>\n

    Before deciding how to manage anxiety, it\u2019s important to consider\u2026 Is your chosen coping mechanism an adaptive<\/em> or maladaptive<\/em> coping strategy?<\/p>\n

    Adaptive coping strategies<\/strong> are often healthier, more direct approachs to beat anxiety. This involves first taking an honest look at our emotions and understanding them for what they are. Then, we take steps to eliminate our anxiety long-term in the healthiest way possible.<\/p>\n

    Maladaptive coping strategies<\/strong>, however, are often far more detrimental to us in the long-term. These strategies include avoidance, dissociation, escapism, etc. Someone who is drinking alcohol every day to avoid anxious feelings is utilizing a maladaptive coping strategy.<\/p>\n

    In this article, we will only be focusing on adaptive coping strategies for anxiety. These coping mechanisms should help decrease anxiousness while aiding overall health.<\/p>\n

    Release Emotions by Journaling About Them<\/strong><\/h2>\n

    Journaling is an excellent management tool for stress, anxiety, and emotional release.<\/p>\n

    In fact, it\u2019s hard to imagine a person who couldn’t benefit from incorporating some form of journaling into their daily routine.<\/p>\n

    Taking a few minutes per day to sit down and put our thoughts to paper can grant us a great deal of introspection. Many people will find it easier to access their emotions this way.<\/p>\n

    Journaling may be effective at reducing anxiety for several reasons:<\/p>\n

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    1. Makes it easier to access \u201chidden\u201d or subconscious emotions<\/strong><\/li>\n
    2. Can be an incredible way to \u201cvent\u201d or \u201cget things off your chest\u201d<\/strong><\/li>\n
    3. Helps you see things from a more objective, 3rd<\/sup> person point-of-view<\/strong><\/li>\n<\/ol>\n

      You don\u2019t need to be religious about your journaling or make a big thing of it to derive benefits, either. Any time you\u2019re feeling anxious or stressed out, just pull out a sheet of paper and start to write about how you\u2019re feeling. Try to write a bit about why you think you\u2019re feeling this way, and what might help you through it.<\/p>\n

      Honestly, just write whatever comes to mind.<\/p>\n

      Once your thoughts are out of your head and on paper, you may wish to destroy them. This can be a freeing experience for some people, as if they are discarding their worries along with the paper. Other people may wish to hold onto their journal entries a bit longer to try and recognize patterns or improvements over time. Either way is fine!<\/strong><\/p>\n

      Check out this article to download my <\/a>free anxiety journal<\/strong><\/a> template to use from home. It can be really useful!<\/p>\n

      Speak with a Friend or Professional<\/strong><\/h2>\n

      Writing in a journal won\u2019t be for everyone, and that\u2019s okay.<\/p>\n

      An alternative adaptive coping strategy to journaling is to talk to a friend or professional about your emotions. This can be an extremely effective coping mechanism for anxiety.<\/p>\n

      Speaking with a friend or professional about your anxiety brings many of the same benefits as journaling; you can open up and let your thoughts flow, more easily accessing buried emotions and anxieties. This time, however, you also have someone to bounce your thoughts off of for feedback.<\/strong><\/p>\n

      Talking to a friend about your anxiety can be a great way to share your feelings and get some advice in return. Perhaps you\u2019ll be surprised to learn that you\u2019re not alone in your worries. A friend who knows you well should be able to help you bear the brunt of your anxiety.<\/p>\n

      Taking this a step further, speaking to a mental health professional about your anxiety can also help greatly. A good counselor or therapist will be able to use their experience to help you work through your anxiety in the healthiest way possible. Chances are, your mental health professional will have already helped countless people with the same problem before you.<\/p>\n

      You can learn about some great online therapy options here<\/strong><\/a>.<\/strong><\/p>\n

      Of course, anxiety being what anxiety is, many people may feel uncomfortable with this method. If that\u2019s the case, no worries! Journaling still works great, as can talking through the problem with yourself.<\/p>\n

      How to: Beat Panic Attacks For Good<\/h3>\n

      Not next week. Not tomorrow. Today. <\/p>\n

      \n<\/p>

      Getting started is easy with the #1 recommended online panic attack course.<\/p>\n

      \n<\/p>

      For a limited time, click here<\/strong><\/a> to try the first few episodes of Panic Free TV completely free. Like what you see? Access the rest of the course for just $1 down, followed by two easy payments of $99. It’s a no-brainer. <\/p>\n

      Talk Through it With Yourself<\/strong><\/h2>\n

      Maybe journaling or sharing your feelings with others just isn\u2019t for you. No problem. In that case, you can always talk through your anxiety with yourself.<\/p>\n

      This coping mechanism is pretty straightforward, but I\u2019ve got a few notes for you here.<\/p>\n