Anxiety Coping Strategies: Expert Tips for Finding Calm

Anxiety doesn’t discriminate. It can affect people of all ages, genders, and backgrounds, and it can show up in unexpected ways. Whether you’re a child, teen, or adult, anxiety can impact how you feel, think, and respond to the world around you. But no matter who you are or what your situation is, there are ways to manage anxiety and find calm.

At Hopewell Health Solutions, we work with clients from all walks of life to help them better understand their anxiety and develop strategies to cope with it. Whether you’re enrolled in one of our Intensive Outpatient Programs (IOPs), receiving individual therapy, or participating in medication management, our goal is to support you in finding relief. Let’s explore some expert-backed coping strategies that can help you manage anxiety.

What Is Anxiety?

Anxiety is a natural response to stress or danger, but for many people, it can become overwhelming. Dr. Judson Brewer, a psychiatrist and expert in anxiety research, explains that anxiety is the brain’s way of signaling that something isn’t right:

"Anxiety prepares us to react to potential threats, but it becomes problematic when our brain sees danger everywhere, even when there’s no real threat."

According to the National Institute of Mental Health (NIMH), anxiety disorders affect 31% of adults at some point in their lives. It’s important to remember that anxiety can affect anyone, regardless of age, gender, or background. Anxiety doesn’t play favorites, and no one is immune.

Coping Strategies: Expert-Recommended Approaches

While anxiety can feel overwhelming, there are practical strategies to help manage it. Here are some expert-recommended coping techniques you can try.

Mindful Breathing

One of the simplest ways to calm anxiety is through mindful breathing. Dr. Jon Kabat-Zinn, a pioneer in mindfulness-based stress reduction, explains that breathing is a powerful tool for calming the mind and body:

"When anxiety takes over, focusing on your breath can bring you back to the present moment and help reduce feelings of panic."

Try this: Inhale deeply for four counts, hold for four counts, and exhale slowly for six counts. Repeating this simple exercise for a few minutes can help slow your heart rate and activate your body’s natural relaxation response.

Progressive Muscle Relaxation

Anxiety often shows up in the body, causing physical tension. Progressive muscle relaxation (PMR) is a technique that involves tensing and then releasing different muscle groups to relieve this tension.

Research published in the Journal of Clinical Psychology shows that PMR can significantly reduce anxiety and improve relaxation. By focusing on the physical sensations of tension and release, you can help your body let go of the tightness caused by anxiety.

Challenging Negative Thoughts

Anxiety often leads to distorted thinking, where small concerns turn into big fears. Cognitive Behavioral Therapy (CBT), which is widely used to treat anxiety, focuses on identifying and challenging these negative thoughts. Dr. Aaron Beck, who developed CBT, encourages individuals to question the accuracy of their anxious thoughts:

"Many of the thoughts that fuel anxiety are automatic and exaggerated. By questioning these thoughts, we can reduce their intensity and gain a more balanced perspective."

For example, if you’re anxious about an upcoming exam, you might think, "I’m going to fail and ruin everything." Try challenging that thought with a more realistic one: "I’ve studied and prepared, and I’ve done well on exams before."

Mindfulness Practices

Mindfulness is a core component of Dialectical Behavior Therapy (DBT), which we use in our IOPs for children and teens. Mindfulness involves staying present and observing your thoughts and feelings without judgment. It allows you to step back from anxiety rather than getting caught up in it.

Dr. Sara Lazar, a neuroscientist at Harvard, found that mindfulness can change the structure of the brain, increasing areas responsible for emotional regulation. At Hopewell Health Solutions, we teach mindfulness as part of our DBT-based curriculum in our IOPs to help clients manage anxiety more effectively.

Physical Exercise

Exercise is another powerful way to manage anxiety. When you move your body, your brain releases endorphins, which can help improve your mood and reduce stress. The American Psychological Association reports that regular physical activity can lower anxiety symptoms by 20-30%.

Next time you feel anxious, try going for a walk, doing yoga, or engaging in any physical activity you enjoy. Movement not only helps you clear your mind but also relieves tension in your body.

Therapy and Medication for Anxiety

While coping strategies are helpful, therapy is often essential for managing anxiety in the long term. At Hopewell Health Solutions, we offer individual therapy for those who may not meet the criteria for our IOPs but still need support managing anxiety.

Through therapy, our clinicians use evidence-based techniques to help clients better understand their anxiety and develop personalized coping strategies. We also offer medication management for clients who may benefit from additional support. Medications like SSRIs (Selective Serotonin Reuptake Inhibitors) can help balance brain chemistry and reduce anxiety symptoms, allowing clients to engage more fully in therapy.

Dr. Sarah Wakeman, an addiction medicine specialist, emphasizes the importance of combining therapy and medication for those who need it:

"For many individuals, therapy and medication together provide the best chance of managing anxiety effectively. Medication helps regulate the brain’s chemical balance, while therapy provides the tools for long-term change."

Why Our IOPs Work for Anxiety

At Hopewell Health Solutions, we offer Intensive Outpatient Programs (IOPs) for children and teens who meet specific criteria. Our IOPs provide a structured environment where clients can learn essential skills for managing anxiety. These programs use a DBT-based curriculum that includes:

• Mindfulness: Teaching clients how to stay present and grounded when anxiety strikes.
• Distress Tolerance: Helping clients build resilience and cope with stressful situations without turning to unhealthy behaviors.
• Emotion Regulation: Giving clients the tools to manage intense emotions like anxiety.
• Interpersonal Effectiveness: Improving communication and relationship skills to reduce social anxiety.

We also offer optional family therapy and encourage parental involvement, recognizing the importance of support from loved ones during the healing process.

Finding the Right Support

Anxiety is a universal experience that doesn’t discriminate, but it doesn’t have to control your life. Whether you’re looking for individual therapy or considering our IOPs, Hopewell Health Solutions is here to provide the support you need.

If you’re ready to take the first step toward managing your anxiety, reach out to us today. With the right coping strategies and professional guidance, you can find calm and regain control.