Coping with Anxiety
Here you’ll find tips and tools to build skills to manage your anxiety. They don't apply to all anxiety experiences Take a look and choose a few to try.
Don’t forget about the basics.
Get enough sleep, as much as possible. Eat well, eating regularly and eating a balanced diet. Get active, get outside and enjoy the fresh air and nature. Spend some time “unplugged”.
Check out our 6 Tips for Getting a Good Night’s Sleep.
Track your anxiety to learn more about it.
How are you feeling? Why are you feeling this way? Where are you? What situation are you in? Write it down or take a mental note of these things and the feelings you are having. Learn more about your habits and patterns of thinking and responding. It will help you prevent anxiety from building. Check out the SAM App for Anxiety.
Let your muscles do the work.
Being active gives us time away from worries and makes us focus on what we’re doing. It doesn’t have to be about going to the gym. Get off the bus a stop or two early and walk the rest of the way. Think about becoming a dog walker or find a friend who likes to go for walks. Join a dance class or sports team. It’s always easier when it’s fun. If you like to see goals, that can be a helpful way to get started. Try keeping track of your goals, large or small, in HabitBull.
Relax your mind and body.
It’s hard to relax when you’re feeling anxious! Relaxation won’t instantly make your anxiety go away, but there are tools that can help reduce the anxious feelings. Try mindfulness (Breathr is a great app), listening to your favourite playlist or cuddling your pet. Practice what relaxes you, whatever it is.
Change the way you think about anxiety.
Work on developing more helpful ways of thinking and steps that will help you take charge of your anxiety. Give the MindShift App a try.
Learn how to face your fears.
It may seem like the easiest option to avoid feeling anxious, is to avoid thing things we fear. But it won’t help in the long term. You won’t get the chance to learn that the things you fear are not always as dangerous as you think. Check out the Anxiety Canada Facing Fears resource.
Don’t forget about yourself.
Sometimes there isn’t much time to do what you enjoy between school, work, scheduled sports, spending time with friends and family. Try to find some time for you -reading, hiking, listening to music, taking the dog for a walk, playing a video game, journaling, or watching the sunset.
Talk to someone you trust.
It can be helpful to talk about what’s going on for you with a friend, family member, teacher, coach or to someone who has been there like a Peer Support worker. Not sure where to start? Check out out Tips for Talking with Someone and 8 Easy Tips for Venting to Friends.
Think of other alternatives to alcohol or drugs as a coping strategy.
Having a drink or using substances can seem like a quick fix. These may come with side effects like low mood and increased anxiety. Learn other ways to cope strategies that you can use when things get tough.
For more self-care options check out the Apps & Tools section. Sometimes help from a professional is needed, check out the Get Support section.