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Stress and Anxiety Coping Techniques Explained…

In everyday life, we come into contact with stressors and sometimes don’t know how to cope with them. I’m going to briefly go over a few coping techniques that you can put into practice and reduce the level of your stress!

Environmental Planning: If you have some sort of social phobia or you are aware of any triggers that will cause stress, make sure you plan ahead and try to minimize your contact with the place/person/thing that triggers your stress or anxiety. For example, if you suffer from social phobia (overwhelming anxiety and excessive self-conciousness in every day social situations) it may not be realistic to avoid contact with every person you see, but it IS realistic to avoid huge crowds. If you are going to the gym – go on off hours when it isn’t crowded. (Note: This is simply to reduce anxiety, not intended to treat social phobia).

Another example, if you and your cousin get into arguments and it raises your level of stress, try to avoid negative conversation with him and steer the interaction in a positive manner.

Relabeling or Reframing: This is basically changing your negative outlook into a positive one. For instance, if you have a public speaking assignment in your speech class and you’re anxious about it, simply relabel it from a terrifying, possibly humiliating experience to a positive thought. A positive way to look at public speaking would be to view it as an opportunity to express something you’re passionate about to other people and help them understand your point of view

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Self-talk: I’ve mentioned this one before. Again, there is a strong emphasis on negative vs. positive. Talk to yourself in your mind if you’re afraid of something. Play out the worst case scenario in your head and you’ll realize how most it’s not worth being stressed about.

I have to public speak tomorrow, but what’s the worst that can happen? I express my views and opinions and even if people aren’t receptive to it, do I really care? People generally are polite, so I am sure I won’t get ridiculed. I’m sure they won’t boo or throw stuff at me.

Also focus on POSITIVE self-talk. This concept ties in with relabeling. If you’re thinking negative thoughts, stop yourself and say something positive. Tell yourself how good you are at certain things throughout the day and it will make you feel good.

Example: I am a good public speaker. I am passionate about what I speak about. I care for others and try to help them through my public speaking. I am a good person!

Thought stopping: This comes before positive self-talk. Basically, every time you start thinking negative thoughts, stop yourself immediately and you can finish the thought in a positive manner.

Tell yourself that you will not allow your negative thoughts to continue, they will only bring you down. Focus on the positive!

Systematic Desensitization:  If you have ever taken a psychology class or read any psychology books, you might already know this concept. If you’re afraid of something, desensitize yourself to it!

Let’s take the social phobia scenario as an example. If you can’t be around crowds of people without being anxious, start off by surrounding yourself by two or three people for a period of time, then move on to surrounding yourself with four or five people, and so on. By doing so, you’re taking small steps to conquering your fear. You can do this for ANYTHING you’re afraid of and overcome your fear. It feels amazing to overcome your fear.

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