A therapist’s top tools for when you’re feeling anxious

Feeling anxious lately? Rest assured that you’re far from alone. A recent study found that 36% of young adults reported experiencing anxiety. Worry or anxiety is natural, and it can help to warn us of dangers and motivate us to complete tasks like meeting deadlines or studying for tests. But when worries become overwhelming or interrupt your daily life, it’s important to build coping skills that will help you to feel less anxious and more calm. 

As a therapist, I’ve helped people of all ages build a toolbox of coping strategies that they can turn to anytime anxiety shows up. Read on for ways that you can begin to manage your worry better and remember that you can always reach out to a mental health professional for extra support. 

Signs of anxiety in young adults 

Experiencing anxious thoughts or worry can look different for everyone, but here are some signs to look out for: 

• Irritability or a change in mood
• Changes in sleep patterns or appetite
• Having difficulty concentrating
• Feelings of restlessness 
• Sweating or rapid breathing
• Withdrawing from family, friends, or activities 
• Having worried thoughts often or feeling like things are out of control
• Physical aches or pains including muscle tension, headaches, or nausea 

Top anxiety coping tools you can turn to

• Take good care of your body. Getting proper sleep, nutrition, and exercise can make a big difference in how you feel. Remember to drink lots of water, as a lack of hydration can affect the body’s function and put you at risk for anxiety. Try your best to create a calming bedtime routine that gives you enough hours of sleep. Make sure that your room is cool and dark and put away screens one hour before going to sleep. You can even introduce calming rituals like taking a bath, journaling, reading, or meditating. Everyone is different, so explore what helps you to feel energized in the mornings and what brings calm into your evenings.
  
  
• Try focusing on the breath. A simple tool to help you calm down quickly is box breathing. To practice box breathing, imagine a box that has four sides. Now inhale across one side of the “box” for four seconds, hold your breath for four seconds, and then release your breath for four seconds, hold for 4 seconds, and then repeat this four times. You can use the visualization of the box to help you. You can also download a meditation app or try Bend's guided meditations on Spotify or Apple Music.
  
  
• Create healthy tech habits. We live in a digital world and completely unplugging isn’t always possible, but try to set realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Technology can connect us and enrich our lives, but our devices can keep us hooked. Consider setting app time limits (especially for those never-ending social media scroll sessions) to help. Using technology isn’t a bad thing, but try to prioritize offline activities and IRL connections with people you enjoy.
  
  
• Start a journaling practice. Gift yourself a notebook and pen and grant permission to vent away! Your journal is a safe space to let it all out. You can start with a gratitude list or write about both the best and most challenging parts of your day. Try to make this a regular habit, knowing you can turn to the page anytime you feel stressed.
  
  
• Schedule downtime to do something fun. Experiencing anxiety surrounding something in the future, like a big presentation or a date, can be super overwhelming. Take time to do something that brings you peace and joy, like taking a nature walk, grabbing lunch with a friend, or diving into a creative project.
  
  
• Connect with a calming scent. Have something that smells like lavender on hand and use it to practice deep breathing. Aromatherapy can reduce stress and help you relax more easily.
  
  
• Try a mantra. Customize mantras that you can say to yourself when you’re having a challenging time. You can use something like, “This will pass” or “I am safe and loved.” You can even tap mantras up on your bathroom mirror, so you see them each day.
  

• Notice unhelpful thoughts. Begin to notice when you hear that unhelpful voice inside your head, saying things like, “I’ll never get that promotion” or “No one likes me.” Take some time to investigate if these thoughts are based on fact or if they are helpful. Then, try flipping these thoughts into more helpful ones like, “I am a dedicated employee and I deserve that promotion” or “My friends care about me and want to spend time with me.” 

• Get creative. Spending time on a creative project can be a great way to express yourself and reduce stress.
  

• Seek out support. So many other people experience anxiety. Identify who you can turn to when you’re feeling anxious, and consider reaching out to a mental health coach or therapist for added support. 

Anxiety is a normal part of life, but it’s not always easy to recognize the difference between typical worries and anxiety disorders, especially in more stressful times. If you feel worried often and it interferes with daily functioning, the team at Bend can help. Reach out to learn more about our customized support plans designed for you. 

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