Building Adaptive Stress Responses to Cope with Anxiety

Anxiety is something almost everyone experiences at some point. For some, anxiety can be more intense, leading to physical symptoms like a racing heart or tight muscles. Fortunately, it’s possible to build adaptive stress responses to help us cope better with anxiety. This article explores how you can do it.

Understanding Stress and Anxiety

Before we talk about how to handle anxiety, it’s important to know what’s happening in your body. When you feel anxious, your body goes into “fight or flight” mode. Your heart beats faster, your muscles tense, and your mind races as it prepares for action. But when anxiety becomes a regular part of your life, these responses can get stuck in overdrive. You might start feeling tense even when there’s no real danger, or you might struggle to calm down after an anxiety-provoking situation.

Acknowledge Your Stress

It can be easy to ignore or push through the discomfort of anxiety, but doing so doesn’t help you feel better in the long run. Instead, pause and notice what’s happening in your body. Are your muscles tight? Is your breath shallow or quick? Are your thoughts spinning? Acknowledging your stress in the moment means you’re paying attention to what your body needs. From there, you can take active steps to calm yourself down.

Reframe Your Thoughts

One powerful way to reduce anxiety is by changing the way you think about stressful situations. Often, anxiety feeds on negative thoughts. For example, you might think, “I’m not going to make it through this presentation” or “I’ll never get everything done on time.”

Reframing means challenging those automatic negative thoughts. Instead of saying, “I’m going to fail,” try thinking, “This is a challenge, but I have faced challenges before and come out stronger.” You don’t need to ignore your worries, but you can shift your focus from the worst-case scenario to something more realistic.

Built-in Relaxing Moments

Having an anticipated relaxation routine can make a huge difference in how you handle anxiety. When you’re feeling overwhelmed, taking a few moments to reset your mind is crucial. Scheduling these times into your day makes it easy to accomplish them as well.

Consider daily practices like deep breathing, sitting in nature, or peaceful visualization. These techniques are proven to reduce physical tension and slow your heart rate. Another really helpful tool is relaxation massages. If you schedule these on a regular basis for yourself, you'll have something to look forward to in moments of stress.

Move Your Body

Physical activity is one of the best ways to cope with anxiety. Exercise releases endorphins, which are chemicals in the brain that help you feel good. Even if you’re feeling tired or overwhelmed, try to make time for movement. Taking a walk around the block or doing a few stretches at your desk can be just what you need to clear your mind. Low-impact exercises like Pilates or bike riding are good to lower cortisol levels as well.

Focus on What You Can Control

One reason anxiety can feel so overwhelming is because we often focus on things outside our control. This might include worrying about the future or fixating on things that have already happened. A helpful strategy is to bring your attention to the present moment and focus on what you can control.

For example, if you’re anxious about a work deadline, focus on the steps you can take today to move forward—like making a to-do list or accomplishing a small task.

Conclusion

Building adaptive stress responses takes time and practice. Incorporating these suggestions could play a key role in managing your anxiety. And don’t forget that if your anxiety feels unmanageable, seeking help from a anxiety therapist is a step toward feeling better. If you are looking for professional help in building these skills to manage your anxiety, contact my office to schedule an appointment!