Panic and anxiety both involve feelings of worry, fear and nervousness. They don’t just affect our minds, but our bodies too. The vast number of symptoms that panic and anxiety can cause is unlimited. Sometimes these feelings are scary and sometimes it can be hard to believe that it’s even anxiety and not something more medically serious.
I cannot say it enough, but it’s so important to learn how your mind and body react to panic and anxiety. That’s the first step to eliminating the fear. Once you realize that the what if’s, the twitches, the upset stomach, the chest pain, the body aches, the constant worrying, the headaches etc…are your way of reacting to panic and anxiety, the easier it will be for you to know when to use anxiety coping statements.
Start by keeping a journal as a way to monitor your symptoms, when they occur and what they look like. Once you see a pattern and understand how your own personal anxiety and panic show up, you can be better prepared to deal with it.
The mind is stronger than you think. When you fill it with positive thoughts and coping statements, your life will start to change. It’s not always easy and some days are harder than others and that’s ok. We tend to put so much pressure on ourselves. Pressure on how we look, pressure on how successful we are, pressure on how we are coping, pressure on what people think of us, even pressure to be happy! Sometimes, it’s just too much pressure.
Be kind to yourself and remember that each day is a fresh start. Focus on the present and ground yourself in today. Think about what you can do now and what you can say to yourself to help get you through the moment.
Never underestimate the power of words. They can make an incredible difference to how you feel, react and manage difficult days and feelings. When you need to quiet the thoughts in your head, using a simple mantra or coping statement can work wonders. It seems too simple to work, but it does.
So next time the pressure feels overwhelming, breathe in through your nose for 4, pause for 4, exhale through your mouth for 4 and pause for 4. While breathing say to yourself “hey, it’s going to be okay.”
Here are 15 other coping statements that you may find helpful during anxious moments:
- This feeling is uncomfortable but normal.
- I don’t need to focus on this feeling or try and figure it out.
- I can choose to distract myself. I have feelings that I don’t like, but they will be over soon and I will be fine. I’m going to focus on doing something else.
- Anxiety is not the boss. I am in control. I have more control over my thoughts and feelings than I once believed.
- This feeling is a useful reminder to slow down and breathe. I may feel a little anxious, but so what? It’s not the first time and it probably won’t be the last. I’m going to take some nice deep breaths and keep moving forward.
- I allow this feeling to be here, knowing that it will soon pass. I can be anxious and still focus on what I have to do. My anxiety will go down.
- I am stronger than this
- I have a 100% track record of getting through difficult times. I’ve done this before, so I know I can do it again.
- This is just a thought. A thought is not a fact. I’ve stopped my negative thoughts before and I’m going to do it again now.
- I can cope and get through. This may seem hard now, but it will become easier over time.
- I am scared and anxious, but I can handle this situation. When this is over, I’ll be glad I did it.
- Panic and anxiety are not dangerous, they are just uncomfortable.
- I am doing well now. I’m going to stay focused in the present.
- I am safe and I’m going to be alright.
- I can’t control what other people think, say or do. I can only control me.
Pick 2 or 3 statements from the list above and repeat them to yourself out loud each day. It may feel strange at first and forced, but don’t stop. Give your mind a chance to catch up and believe your new inner dialogue; give it time and it will happen.