How to Cope With Anxiety

How to Cope with Anxiety

Breathing. When people are anxious breathing becomes quick and shallow - this can

cause an imbalance between oxygen and carbon dioxide levels, causing any number of worrying physical symptoms such as trembling, dizziness, chest pains, tingling hands or feet and a feeling of being unable to breath. This all of course then contributes to

increased anxiety.

These unpleasant feelings are all quite natural and they are harmless.

You can learn to control these symptoms by learning some simple breathing techniques (if you suffer from asthma or breathing difficulties please consult a doctor before trying these exercises)

  1. Place one hand on your chest and one on your stomach

  2. Breath in through the nose, a deep breath that makes your stomach expand, keep the movement in your chest to a minimum.

  3. Slowly breath out through the nose, allowing your stomach to relax

  4. Repeat. Aim for 8-12 complete breaths a minute.


  1. Breath in slowly for a count of 4.

  2. Hold the breath for 2 counts

  3. Breath out for 2 counts

  4. Rest for 2 counts

Always take controlled breaths slowly and deeply, but comfortably.


Distraction is a good way to get those anxious thoughts, whirring around your head ,

under control.

When you start to feel anxious about a situation, practice distraction to calm yourself


  1. Count how many red/blue/green items you can see around you

  2. Pick up a book/leaflet/magazine and count how many letter As, then Ts, then Rs there are on a page

  3. Count backwards from 100 in 2s

  4. Think of a name of an animal for every letter of the alphabet

  5. Try and recite a poem you learnt at school

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