Does This Sound Like You?

• "I just dread being alone at night. I don’t know why, but I do......"
• "My thoughts won’t shut off. They’re constantly running, making me worry, worry, worry......"
• "Will I ever be my old self again?"
• "I can’t remember ever feeling relaxed and calm....What would that be like?"
• "I’m always on edge....."

Quick Tips for Coping When Feeling Anxious or Stressed:

• Remind your self that you are not alone: many people experience anxiety and we all experience stress. It is ok to feel how you feel.
• Remember that although your feelings are frightening, they are not dangerous or harmful.  
• Become aware of your breathing. Try to focus on slowing and lengthening your inhale and, especially, your exhale.
• Consider that anxiety may be your body’s way of telling you something. Try to hear the message it may be bringing.
• Be kind and gentle with yourself. Say “STOP” to thoughts of self-judgment. Notice that when you stop adding frightening thoughts to your fear, the panic begins to fade.
• Remind yourself that you are in charge. Even if you feel anxious or stressed, you can still control your actions.
• Remind yourself that you have felt like this before and survived it. You will be okay.
• As you continue to breath, consider options for action you can take. What do you need to do? Do you need to ask for support, journal, engage in a relaxation exercise, and/or bring mindfulness to your current task?
• Whatever action(s) you chose in previous step(s), do it. You will feel better as soon as you start to engage in activities to help and support yourself.

• Retreat: leave the situation temporarily with the intention of returning
• Talk to another person: this will help get your mind off the anxious thoughts
• Engage in physical activity: this will help use up some of that excess energy
• Stay in the present: focus on concrete objects around you: this will help to minimize the attention you might give to physical symptoms or catastrophic thoughts
• Engage in a simple repetitive activity: chew a piece of gum, count backwards from 100, count objects around you
• Do something that requires focused attention: read, do a puzzle, knit or sew, play an instrument, play cards, paint. Although harder to initiate, these work well as distractions.
• Visualize a comforting and peaceful scene.
• Practice abdominal breathing: breathing slowly from your abdomen can help reduce the bodily symptom of panic.
• Progressive muscle relaxation

Find further information on Anxiety visit Psycology Today's Anxiety Center. To find out if anxiety is getting the best of you? Take this Social Anxiety self-test.