Mental Health · Wellness

3 coping methods for anxiety and panic that actually work for me!

Box breathing?


Standing in the grass?

These methods may work for you, but they don’t work for me,  and that’s okay! Different things work for different people, and I hope someone else out there finds use and comfort from the techniques that work for me.

“The 5 senses”

For this method to work the best, it is important that you are saying these sentences out loud, and actually sensing your surroundings. For touch? Actually feel the objects. For smell? Actually smell the scents you are talking about. Say it to yourself and listen.
1. First, sit or stand up so you can see your entire room.
2. “What are 5 things that I can see?” Colours, objects, people, etc.
3. “What are 4 things that I can touch?” Actually touch and feel these things.
4. “What are 3 things I can hear?”
5. “What are 2 things you can smell?”
6. “What is 1 thing you can taste?”

When you focus on your senses, and show yourself that they are working properly, it can work wonders to take over your anxiety and be comforting. This method can help to ground you.

“Tell someone”

As an extrovert, sometimes I can’t process the thoughts in my head until I get them out. When you are in a crazy cycle of anxiety and your mind is going a mile a minute, it can be impossible to process your thoughts. Having both of these things happen at once? Implosion waiting to happen.

Therefore, something that really helps me is to talk to someone I love and trust. Lately, my boyfriend is the master of this role. Now all I have to say is “I’m feeling very anxious,” or “why am I so anxious,” and he gets the hint and helps me sort out my thoughts.

its amazing what hearinngnyour own thoughts can do. Say what your anxious about, and try and put it into words.  It will probably sound silly but that’s the point. Allow yourself to feel silly; it will help ground you!


I actually found this method by watching Jane the Virgin. Who would of thought, hey?
Anyways, HALT is an acronym that stands for: Hungry, Angry, Lonely, Tired. This method takes a little bit of time and effort to work because you have to remind yourself that it exists when you need it most.
I recommend writing “HALT” on sticky notes around your house to remind you when you are first starting out.

Really all you need to do is say “HALT” for a second when you’re feeling hopeless and/or anxious, and ask yourself, what am I feeling right now? Am I hungry, angry, lonely, or tired?

These are the major causes of stress and anxiety, and 9.9 times out of 10 are a contributing factor to why you’re feeling emotionally out of control.

While it may not be 100% responsible, it definitely helps ground you, and being comfort knowing that anxiety is a symptom of other factors.


Most times, I’m just stressed about something, and this stress is allowing all of my rationality to exit my mind. Sometimes just taking my focus off of what I’m worried about can fix everything.

While these strategies may not work for everyone, they really work for me. I hope that someone can add one of these tools to their “toolbox”, and can get some relief when feeling anxious.



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