Coping with Anxiety Tips for Youth

-Christina Moseley, Ed.S., CMHT, PCAT

You're lying in bed, staring at the ceiling, your mind racing with a thousand thoughts. Anxiety can feel like a relentless storm, but what if you had an umbrella? At NFusion Metro, we’re here to help you weather that storm with effective coping strategies. Let’s embark on this journey together.

Practice Deep Breathing: Imagine a time when you felt completely overwhelmed. Your heart races, and it feels like you can’t catch your breath. Deep breathing exercises can be your lifeline. Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7, and exhale for 8. Apps like Breathe2Relax can guide you through these exercises, helping you find your calm.

Stay Active: Picture yourself jogging through your favorite park, the wind in your hair, the rhythm of your footsteps calming your mind. Physical activity releases endorphins, those magical chemicals that boost your mood. Whether it’s a sport you love, dancing in your room, or a simple walk, staying active can be a game-changer.

Limit Caffeine and Sugar: We get it, that morning coffee or soda with lunch can be hard to resist, but did you know they can actually ramp up anxiety? Instead, opt for water or herbal teas. Keep healthy snacks like fruits and nuts handy to maintain steady energy levels without the crash.

Connect with Others: Think about the last time you had a heart-to-heart with a friend. Sharing your feelings can be incredibly therapeutic. Surround yourself with people who understand and support you. If talking face-to-face feels daunting, texting or online chats can also be great ways to connect.

Practice Mindfulness and Meditation: Close your eyes and picture a peaceful place, maybe a beach, a forest, or even your own room when it’s quiet. Mindfulness and meditation can help you anchor yourself in the present moment. Apps like Headspace and Calm offer guided sessions to help you get started.

Maintain a Healthy Routine: Picture your day as a well-oiled machine, each part working seamlessly. A consistent daily routine can provide a sense of stability and control. Ensure you get enough sleep, eat balanced meals, and make time for relaxation. This balance can make a huge difference in managing anxiety.

Challenge Negative Thoughts: Imagine having a tiny critic in your head, always pointing out the worst-case scenarios. Cognitive-behavioral techniques can help you challenge and change these negative thoughts. Write down your worries and then list out more balanced, realistic outcomes. Over time, this practice can reshape your thinking patterns.

Sometimes, anxiety can feel too overwhelming to tackle alone. That’s okay. Reaching out for professional help is a sign of strength, not weakness. At NFusion Metro, we offer counseling and support services designed to help you navigate your mental health journey.

Coping with anxiety is a journey, but you don’t have to travel it alone. By incorporating these strategies into your daily life, you can build a toolkit to manage your anxiety and thrive. Remember, NFusion Metro is here to support you every step of the way.

Additional Resources:

● Anxiety and Depression Association of America (ADAA) for information and resources on anxiety.

● NFusion Metro for local mental health services.

● Calm for mindfulness and meditation resources.