Coping Strategies

Coping Strategies 10/8/2020  10/21/2020

Try an Anxiety Coping method

1.  First try finding a quiet place to relax.

1. Forget about the worries of day to day life.
2. Release the bad energy inside of you.
3. If you feel it in your chest just let it be.
   1. Take deep breaths and relinquish the feeling
   2. Let the feeling rise in your chest and leave your body as you breath out the bad feelings.
4. Lie down and deep breathe.

• Count to ten
• Try to bring all your focus onto your breath cycle
• If you get distracted from a thought or sound, maybe someone is blasting the TV, then just listen to it and let it pass by
• Breathe in focusing on your breath cycle
• Let all worries pass and thoughts stop
• Breathe in and out with focus and determination
• Breathe in counting to four, and breathe out, deliberately
• Get a bell or bottle and hit the bell or breathe over the bottle
• Focus on the sound of the bell or breath over the lid opening
• Now bring your attention back to your breath
• With a second sound of a bell
• Focus your attention on the ringing sound
• Feel the ringing and bring your attention to the sound.

1. Goto a backyard hammock and relax.

• Use visualization to feel like you are swinging in a hammock or swing set.
• Maybe try some Muscle Relaxation

• While deep breathing, melt the tension away from your forehead, palms and head and mouth.
• Stretch out your toes and hands, legs and buttocks and let your muscle tension go away.
• Make a tight fist and feel the energy around it as you are making that fist
• Now take some time to let the good energy come in from tne open fist.

1.  Next try to put yourself in a place of comfort.  Try to imagine the scenery.  Let feelings go and imagine a lush green rainforest or a sunset on the water.
2. Let the water wash over you and pretend you are off on a journey
3. Think of a good sound.
4. Ground yourself
   1. Think of five things you can see
   2. Think four things you can hear
   3. Think of three things you can feel
   4. Think of two things you can smell or would like to smell
   5. Name one good thing about yourself
5. Give yourself good affirmations and be positive
6. Ask for help
   1. First try the internet
   2. Next try a roommate
   3. Lastly try someone of importance

1. Write about your anxiety.
   1. Keep a journal
   2. Chart where you are failing
   3. Scale your anxiety and find

1. Make a log
   1. Write your feelings
   2. Write your thoughts
   3. Write the situation and perhaps cause
   4. Write your anxiety rating
   5. Write your physical response
   6. Write what you did or said to yourself
   7. Rerate your anxiety after self-analyzing

1. Tag your anxiety
   1. Chase it into a corner
   2. Capture it
   3. Put a tag on it and label it a certain type or anxiety

1. Reward yourself
   1. After doing these exercises you should feel better.
   2. Take some time to just be.  Don’t do or act but be prideful of your road to recovery.
   3. Tell someone you are feeling better.  Spread positive gossip.

1. Yoga is a breathing and movement oriented betterment.
   1. It can be done on a mat or standing up.
   2. There are several methods of postures or asanas.

1. Pray
   1. Take some time to talk to God
   2. Hope that he will reveal himself.
   3. Look for a silver lining in bad outcomes.

1. Find a Vice
   1. If you can’t focus
   2. Find something to ground yourself.
   3. It may be flowers, tea or something of the sort
   4. Something that you enjoy

1. Read a book, write a book, listen to a song, make music; find something todo.

Works Cited

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