7 Practical Coping Skills for Managing Anxiety

Written By Matthias Dietrich

Anxiety can feel overwhelming, like your thoughts are racing, your body is tense, and you can’t find your footing. The good news? There are proven techniques that can help bring your nervous system back to center. Whether you’re experiencing daily stress or managing an anxiety disorder, these simple yet powerful tools can make a meaningful difference.

At Tripeak Behavioral Health in Albuquerque, we often integrate these skills into therapy sessions and encourage clients to build a personal toolkit for managing distress. Here are 7 strategies we teach regularly:

1. Grounding Techniques

Grounding helps anchor you in the present when your mind is spiraling. One of the most effective methods is the 5-4-3-2-1 technique:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

This sensory scan helps redirect your focus from anxious thoughts to the here and now.

2. Box Breathing (4x4 Breathing)

This breathing technique calms your nervous system in minutes:

  • Inhale for 4 counts

  • Hold for 4 counts

  • Exhale for 4 counts

  • Hold for 4 counts

Repeat the cycle for 1–3 minutes. It works best when you pair it with a quiet space or pair it with a grounding exercise.

3. Progressive Muscle Relaxation

Anxiety can cause your body to hold tension without you even realizing it. Progressive muscle relaxation helps by intentionally tensing and then relaxing specific muscle groups.

  • Start with your feet and work your way up

  • Tense each muscle group for 5–7 seconds, then release

  • Notice the difference in sensation

This helps reduce physical symptoms of anxiety and increases body awareness.

4. Visualization

Guided imagery or visualization can transport your mind to a calm, safe space:

  • Close your eyes and picture a peaceful place (a forest, beach, mountain trail)

  • Engage all your senses. What can you see? Hear? Smell?

  • Spend 2–5 minutes there, letting your body respond to the calm

This technique is especially helpful for winding down before bed or centering before a stressful event.

5. Vagal Nerve Exercises

Your vagus nerve helps regulate your body's stress response. Gentle stimulation can activate the calming (parasympathetic) system. Try:

  • Humming or singing

  • Splashing cold water on your face

  • Slow, diaphragmatic breathing

These methods can reduce heart rate, ease muscle tension, and help reset your system.

6. Scheduled Worry Time

Instead of trying to ignore anxious thoughts all day, give them a designated space:

  • Set aside 10–15 minutes daily for "worry time"

  • Jot down what you're worried about

  • At the end of the time, close the notebook and return to your day

This strategy reduces rumination by containing your anxiety rather than avoiding it.

7. Cognitive Reframing

Anxiety often stems from distorted or catastrophic thinking. Reframing helps you:

  • Identify the anxious thought ("Something terrible will happen")

  • Challenge it ("What evidence do I have for this?")

  • Replace it with something more balanced ("This is hard, but I can handle it")

Over time, this practice rewires anxious thinking patterns and builds emotional resilience.

Building Your Toolkit. No single technique works for everyone. The goal is to experiment and find what resonates with you. In therapy, we explore how these tools fit your life, and we practice using them during real moments of stress.

If you’re looking to reduce anxiety, develop coping strategies, or learn how to regulate your nervous system more effectively, we’re here to help.

Contact Tripeak Behavioral Health in Albuquerque to schedule a session.

Matthias Dietrich