100 coping tools for anxiety

Coping with anxiety can be challenging, and different tools and techniques work for different people. Here is a list of 100 coping tools for anxiety. Experiment with these strategies to find what works best for you:

**Breathing Techniques:**

1. Deep belly breathing

2. 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8)

3. Box breathing (inhale, hold, exhale, hold - each for the same count)

4. Diaphragmatic breathing

5. Alternate nostril breathing

**Mindfulness and Relaxation:**

6. Mindfulness meditation

7. Progressive muscle relaxation

8. Visualization exercises

9. Guided imagery

10. Body scanning

11. Grounding techniques (5-4-3-2-1 sensory exercise)

12. Yoga and stretching

13. Tai Chi

14. Qi Gong

15. Autogenic training

**Positive Self-Talk:**

16. Affirmations

17. Daily positive affirmations

18. Cognitive-behavioral therapy (CBT) techniques

19. Reframing negative thoughts

20. Journaling

21. Gratitude journal

22. Self-compassion exercises

**Physical Activity:**

23. Regular exercise

24. Dance therapy

25. Hiking or nature walks

26. Aerobic workouts

27. Weightlifting

28. Swimming

29. Martial arts

30. Team sports

**Relaxing Activities:**

31. Reading a book

32. Watching a calming movie or TV show

33. Listening to soothing music

34. Art therapy

35. Coloring books for adults

36. Knitting or crocheting

37. Gardening

38. Playing a musical instrument

39. Cooking or baking

40. Aromatherapy

**Social Support:**

41. Talking to a friend or family member

42. Joining a support group

43. Attending therapy or counseling

44. Seeking professional help

45. Connecting with others online

46. Engaging in community activities

47. Volunteering

48. Pet therapy

49. Letter writing to loved ones

**Stress Management:**

50. Time management techniques

51. Setting boundaries

52. Prioritizing tasks

53. Decluttering your space

54. Simplifying your life

55. Reducing caffeine and sugar intake

56. Limiting exposure to stressful situations

57. Taking breaks

58. Planning and organizing

59. Problem-solving

60. Break tasks into smaller steps

**Healthy Lifestyle Choices:**

61. Balanced diet

62. Regular sleep schedule

63. Limiting alcohol and caffeine

64. Staying hydrated

65. Quitting smoking

66. Avoiding recreational drugs

67. Supplements (consult a healthcare professional)

68. Herbal teas (e.g., chamomile, lavender)

69. Eating magnesium-rich foods

70. Omega-3 fatty acids (e.g., fish oil)

**Creative Outlets:**

71. Artistic expression (painting, drawing, sculpture)

72. Creative writing

73. Poetry

74. Crafting

75. Photography

76. Cooking new recipes

77. Playing a musical instrument

78. DIY projects

**Educational Resources:**

79. Reading self-help books

80. Listening to mental health podcasts

81. Online mental health courses

82. Educational YouTube channels

83. Attending workshops and webinars

84. Participating in group therapy

85. Journaling about your anxiety

**Spiritual and Mind-Body Practices:**

86. Prayer

87. Meditation

88. Attending religious or spiritual services

89. Reiki

90. Acupuncture

91. Chakra balancing

92. Crystal healing

93. Energy work

94. Reflexology

**Professional Support:**

95. Individual therapy or counseling

96. Group therapy

97. Medication (prescribed by a psychiatrist)

98. EMDR (Eye Movement Desensitization and Reprocessing)

99. Biofeedback

100. Neurofeedback

Remember that anxiety management is a personalized journey, and it's essential to consult with a mental health professional to find the most effective strategies for your specific needs. Combining several coping tools can provide a well-rounded approach to managing anxiety.

By: Tamara Rosario MS, LMHC