10 Evidence-Based Coping Skills for Managing Stress and Anxiety

For both mental health, stress and anxiety management is crucial. Depression and anxiety are among the psychological problems that are created by stress and anxiety. Healthy and effective coping mechanisms can aid in the management of stress and anxiety. These are backed by research:

Deep Breathing Exercises:

Deep breathing stimulates the parasympathetic nervous system, which promotes relaxation (Zaccaro et al., 2018).

Mindfulness Meditation:

Being mindful is giving your whole attention to the here and now. Mindfulness exercises can reduce stress and anxiety (Khoury et al., 2015).

Progressive Muscle Relaxation (PMR):

PMR, or progressive muscle relaxation entails gradually tensing and relaxing your muscles to promote relaxation (Conrad & Roth, 2007).

Physical Exercise:

Research has shown that aerobic exercise can decrease anxiety and improve mood. Exercise naturally increases serotonin. (Rebar et al., 2015).

Cognitive Restructuring:

Cognitive restructuring challenges thoughts that contribute to stress and anxiety (Hofmann et al., 2012).

Journaling:

Journaling can provide an outlet for thoughts and emotions that contribute to anxiety and stress (Smyth, 1998).

Social Support:

Time with friends and family can lower stress and promote emotional wellbeing (Taylor, 2011).

Sleep Hygiene:

Adequate sleep can decrease anxiety and improve mood (Harvey et al., 2014).

Time Management:

Time management improves organization and can decrease stress (Macan et al., 1990).

Nature Exposure:

Time in nature can reduce stress and can be very relaxing. (Hartig et al., 2014).

These coping skills can enhance resilience and improve stress management. They have been shown to significantly decrease anxious symptoms. If you require more support, please contact us at Pima Behavioral Health 520-355-1122 to schedule you appointment today!

References

American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body

Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243–264. https://doi.org/10.1016/j.janxdis.2006.08.001

Harvey, A. G., Murray, G., Chandler, R. A., & Soehner, A. (2014). Sleep disturbance as transdiagnostic: Consideration of neurobiological mechanisms. Clinical Psychology Review, 34(3), 225–233. https://doi.org/10.1016/j.cpr.2014.01.003

Hartig, T., Mitchell, R., de Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35, 207–228. https://doi.org/10.1146/annurev-publhealth-032013-182443

Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., … & Hofmann, S. G. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005

Macan, T. H., Shahani, C., Dipboye, R. L., & Phillips, A. P. (1990). College students’ time management: Correlations with academic performance and stress. Journal of Educational Psychology, 82(4), 760–768. https://doi.org/10.1037/0022-0663.82.4.760

Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-analysis of the effect of physical exercise on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366–378. https://doi.org/10.1080/17437199.2014.915921

Smyth, J. M. (1998). Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology, 66(1), 174–184. https://doi.org/10.1037/0022-006X.66.1.174

Taylor, S. E. (2011). Social support: A review. In M. S. Friedman (Ed.), The handbook of health psychology (pp. 189–214). Oxford University Press.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353