Mental Health Awareness: Coping Strategies

             Hello everyone, continuing with my mental health awareness theme I would like to talk about coping strategies (strategies, not mechanisms! Do not even get me started on Freud) for anxiety and depression, or stress in general. Please note that I use the term coping strategies, these techniques will not cure anxiety or depression; however, they are useful for managing the symptoms of these disorders. These are not a replacement for therapy. Now that the disclaimer is out of the way, I'm going to share some of the coping techniques I have used and one’s that have been shared with me by various people over the years.   
             As I mentioned in my last post, I have anxiety and experience panic attacks. Thankfully, I am usually at least somewhat aware when a panic attack is coming on. Usually, my hands will start shaking, I will feel dizzy, and I will experience a squeezing pain in my chest. Depending on where I am at the time I start experiencing symptoms I will do a couple of things. First, if I am in a public area I will start with simply putting on my sunglasses and breathing in deeply and breathing out. The tip I was given for breathing was to breathe in through your nose like you’re smelling flowers and breathe out through your mouth like you are blowing out candles on a birthday cake. I will usually try to distract myself by texting someone or listening to music on my phone. I will try to remove myself from the situation for a short amount of time, for example, go to the restroom and run cold water over my hands and wipe it on the back of my neck (I'm really not sure why this is effective, but it usually helps) or, if possible, I go outside and for fresh air. I try to focus my attention on something; for example, if I am on the bus I will stare at trees or buildings as the bus passes them. That is what I do if I am in a public area and beginning to experience a panic attack.   
           To reduce feelings of stress in general I like to listen to an audiobook or simply write out how I’m feeling. Some other suggestions I have heard over the years are:

·  Essential oils

·  Massage

·  Meditation

·  Exercise

·  Taking a warm bath/shower

·  Reading a book

·  Watching a movie/television show

·   Lighting Candles

·   Food (of course this can sometimes be unhealthy if done in excess)

Overall, it is important to take care of yourself, when you are feeling stressed, upset, or depressed, do something that makes you feel calm and safe. I know right now with politics, terrorist attacks, and general turmoil around the world this can be hard, even if you are not directly affected by the events; it is not stupid to feel frightened by events that are happening in the world. So, in this time of fear take some time out of your day just to relax and destress.

How do you deal with stress, what are some of your coping techniques? Let me know in the comment section. Also, if you have any tips or suggestions for future posts please let me know!  : )

Side Note: Something you should not do if you are experiencing a panic attack is continuously, rapidly breathe into a paper bag. I know that’s what they show on television all the time, but please don’t do it.