Coping with Anxiety

A couple days ago I didn't sleep well. Sometimes that means the onset of a manic episode. Right now it's pretty mild mania, also know as hypomania. With the hypomania comes anxiety. Practicing coping skills for anxiety also helps me cope with the hypomania. Above is an exercise I do to slow my thoughts down and calm my mind.

In my previous post on anxiety, I shared some stories about times when I’ve felt acutely anxious. I could share more, but I don’t know how helpful that would be, so I’ll only give one more example. Skip down to the end if you just want to see some coping skills.

When I was fifteen, I started dealing with a lot of mental health problems, and anxiety was one of them. The severest anxiety I’ve experienced was when I returned home after a stay in the hospital.

Panic attacks is probably how I’d best describe what would happen. Fortunately, they only happened several times, but when they did it was tough. I'd know they were coming when I started to hear my watch tick.

The panic attacks would happen to various degrees—sometimes it would be entirely internal, sometimes I would cry. Everything seemed to spin out of control in some of them—almost a kinesthetic sensation. Stressful or uncomfortable situations could bring them on, or they could come from nowhere.

Whether you feel anxiety acutely, like a panic attack, or midly to moderately anxious often, it’s much easier to prevent troublesome anxiety before you get into crisis mode. Here are some tips from the Anxiety and Depression Association of America. 

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand. 

• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks. 

• Get enough sleep. When stressed, your body needs additional sleep and rest. 

• Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.

• Take deep breaths. Inhale and exhale slowly. 

• Count to 10 slowly. Repeat, and count to 20 if necessary. 

• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. 

• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think? 

• Welcome humor. A good laugh goes a long way. 

• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. 

• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern. 

• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

I’ve tried everything on this list at least a time or two. Breathing, eating and drinking well, and exercise are what has worked best for me. I might write more on these in a future post.

Thanks for reading.