In order to better understand why developing healthy coping skills is an important aspect of caring for our mental health, it is helpful to first look at our body’s autonomic nervous system and how coping skills can impact it.
Our autonomic nervous system controls involuntary bodily functions and has two branches: the parasympathetic and sympathetic nervous systems.
These two branches have opposite effects on our body and serve to provide balance. Both are essential to our emotional and physical health.
The Two Branches of Our Nervous System
Parasympathetic Nervous System
This branch’s purpose is to slow down our bodily functions. It is known as the “rest and digest” branch.
Some key functions of this system are to slow down our heart rate, lower our blood pressure, and stimulate digestion. This system releases a neurotransmitter called Acetylcholine, which is responsible for crucial bodily functions such as cognitive function, and learning and memory.
The parasympathetic nervous system’s evolutionary function is to signal to our body that we are safe and secure.
Sympathetic Nervous System
This branch’s purpose is to speed up our body functions.
It is known as the “fight or flight” branch. Some key features of this system are to speed up our heart rate, raise our blood pressure, and inhibit digestion.
Bodily functions are halted to focus on the more important matter of survival. This system is also responsible for the dry mouth sensation we sometimes get when we are anxious.
The sympathetic nervous system releases a neurotransmitter called epinephrine (also known as adrenaline). This system’s evolutionary function is to signal to our body that we are in danger and we need to focus on survival.
The Connection Between Coping Skills and Our Nervous System
Now you may be thinking, that is some interesting information but what does it have to do with coping skills?
Well, when we feel anxious and stressed, our body is relying on the sympathetic nervous system, which means we are in fight or flight mode, and adrenaline is being pumped throughout our body. This is useful when we are gearing up to do something out of our comfort zone like present to a large group or take a challenging test.
This is known as “healthy stress” and the adrenaline that is released can help us feel more attentive and focused and can help us do better at the task at hand.
However, when there is too much stress and we feel paralyzed with fear, or the anxiety we feel is disproportionate to the context, it can be helpful to know how to calm our body down and get out of “fight or flight” mode and back into “rest and digest” mode.
This is where coping skills come in! We will cover a few coping skills that are great for reducing the adrenaline in our body and letting ourselves know that we are safe.
Effective Coping Skills for Managing Anxiety
Deep Breathing
Breathing deeply is a great way to tell our body that we are safe because it serves to lower our heart rate and help us be more mindful of our bodily senses.
When our body is in fight or flight mode our brain is sending signals to our body that say “we are in danger! We need to get out of here!” but when we breathe deeply, our body is sending signals back to our brain that let it know “hey, we are safe and we are not in any real danger.”
A great deep breathing technique is to have longer exhales than inhales. This is what slows our heart rate down (longer inhales than exhales can lead to hyperventilation and actually speeds up our heart rate). You can do this by keeping count in your head and breathing in for 4 seconds and out for 6 seconds (or whatever feels comfortable to you).
Exercise
Moving our body is a great coping mechanism for anxiety because it helps us reduce the adrenaline that is being pumped throughout our body.
When we are paralyzed by anxiety, the adrenaline has nowhere to go and we will end up sitting there with a high heat rate and high blood pressure, which if allowed to go on for too long, can harm our body.
When we move our body, it reduces the amount of stress hormones like adrenaline and cortisol, and increases endorphins and serotonin, which are our body’s “mood elevators.”
Exercise does not need to be a large time commitment or very strenuous in order to be effective. Taking a few minutes to go for a walk, do yoga, or completing an at home workout are great ways to combat anxiety and stress.
Mindfulness
Mindfulness activities are a great way to cope with anxiety because they help us focus on the present moment and reduce reactivity to our thoughts.
Some easy ways to practice mindfulness are using the 5-4-3-2-1 method, which is focusing on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (sometimes when your anxiety is elevated it can be difficult to remember the order of the 5-4-3-2-1 method so just observing and being mindful of your surroundings is a good starting point).
Another way to be mindful is through journaling. Try writing down your thoughts, feelings, and sensations without judgement. Rather than trying to wrestle your thoughts and feelings into submission, just acknowledge them and allow them to be.
Mindfulness can help slow the stream of anxious and reactive thoughts and return our body to a regulated state.
Conclusion
Deep breathing, exercise, and mindfulness are three easy coping skills that can help you face anxiety no matter where you are or what you are doing.
If you find yourself in fight or flight mode in a situation that does not warrant the anxiety, try using these three simple methods to let your mind know that you are safe, and can return to a restful state.
