Navigating Life’s Challenges: Coping Strategies for Anxiety

Anxiety and Depression

Anxiety is a common condition that everyone experiences at some time or another. The truth is, anxiety is the body’s very natural reaction to perceived or actual danger. However, this reaction can begin to interfere with normal daily functioning when worries and fears become intense and excessive in everyday situations. This is when anxiety management becomes important, alongside therapeutic tools such as counselling and medication.

Common Symptoms of Anxiety

It’s important to identify symptoms that indicate that anxiety is becoming a problem in your life.

Some signs and symptoms are:

  • Frequent feelings of nervousness and helplessness
  • Sweating and shaking
  • Feelings of impending doom or danger
  • Obsessive or intrusive thoughts about the trigger
  • Increased heart rate
  • Hyperventilation

Coping Strategies for Anxiety

Once you’ve identified symptoms that are impairing daily function, you should reach out to a healthcare professional for their input. However, there are a variety of coping strategies for anxiety you can implement as you work on regaining control of your emotional health. Not all strategies work for everyone, so it’s important to try out several tools and use the ones that work for you.

  1. Use time management strategies

Break down tasks into smaller steps, which reduces overwhelm and helps make life more manageable. This coping tool for anxiety can be a powerful way to increase your sense of control. 

  1. Keep moving

Being active is an incredibly powerful anxiety management strategy. If you aren’t normally physically active, start out slow. Even going for a short walk can make a difference.

  1. Work on getting enough sleep

It’s hard to get enough sleep when worries can keep you awake. But sleep is key when it comes to good health, both physically and emotionally. If you aren’t sleeping enough, speak to your healthcare provider.

  1. Eat nutritious foods

As we know, eating a well-balanced diet is proven to be beneficial to your physical and mental well-being. When you feel good physically, it does wonders for your mental health.

  1. Avoid substances that worsen anxiety

Recreational drugs, alcohol, caffeine and nicotine can all create or worsen symptoms of anxiety. Get help if you can’t quit on your own. There are a variety of programs and support groups available to help quit substances safely.

  1. Use mindfulness and stress management techniques

Coping strategies for anxiety such as visualization, yoga and meditation can all greatly reduce anxiety symptoms. When you become more present, it reduces fears about the future and feelings of overwhelm.

  1. Avoid isolation

Reach out to your friends, family and therapist for emotional support. When you can talk about your concerns, you can obtain valuable feedback and perspective. It also helps you avoid isolation which can increase anxious thinking patterns.

  1. Stick to the plan.

Follow the anxiety management plan that you put into place with your healthcare provider. Take medications as directed, attend counselling appointments and complete any follow-up activities that are indicated.

Anxiety can be debilitating, but there are coping strategies for anxiety that can make a real difference in overcoming it. Lynn Valley Counselling offers a safe, nonjudgemental place where you can work through your concerns. Our team of registered clinical counsellors is committed to supporting you wherever you are on your life’s journey.

Get in touch

Looking for some support and guidance? Lynn Valley Counselling – we provide individual, couples, family, and group counselling for children, teens, and adults. Our registered therapists are trained in diversity awareness and committed to combating barriers to mental health. We’re here for you. Let’s talk.

Reach out today for a free, confidential consultation.



1 (604) 924-6626 


Lynn Valley Centre (#44-1199) Lynn Valley Road, North Vancouver BC, V7J 3H2.

Clinic hours: 8:30 AM – 9:00 Monday-Friday. By appointment only.

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