Coping Skills with Depression and Anxiety

A few years ago, I needed help with coping with depression and anxiety. I went to classes to learn. I don't usually tell people this, but it helped me learn so much. It helped me then and it is helping me greatly now! A lot!

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My favorite coping skill I learned is a breathing and relaxation exercise! I share with friends and family who may be going through a bump in the road. I personally do this one quite often lately. It is easy, effective and works on anyone.

Whatever it was that triggered your upsetting moment, remove yourself from that space. Go to another room. Now, if you like herbal tea, fix a cup and find a comfortable place to lye down.

Put on some soothing music low. Put two pillows under your head and two pillows under your knees. This is a very relaxing position. After a few sips of tea, relax and close your eyes. Take both of your hands and place them on your abdomen.

Now, take a slow deep breath in through your nose, you will feel your abdomen deflate. Now, slowly exhale through your mouth, you will feel your abdomen inflate.

Now, here is the the secret, while you are breathing, start counting your breaths. If you lose count, ok, just keep counting.

What this does is; it makes you forget what you were upset about! Reason; you can't breath, count, and think at the same time!

Now, sometimes you might just doze off or just stay there relaxed listening to the music and sipping your tea! Try this, it's easy, and it works well for anyone! Best of luck to all!


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May 7, 20200 found this helpful

That's good to know. I wonder if the relaxation method would lower my blood pressure if it happens to get too high.

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May 7, 20200 found this helpful

Oh yes, btw...I am a retired nurse. Anytime you can relax your body especially in this lying down position, it would lower your heart-rate and blood pressure.

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Anxiety raises your blood pressure, also tension. This is good if you suffer with headaches, muscle aches and more. Hope this helps you! Good luck!

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May 8, 20200 found this helpful

I bet it would. I suffer from what my doctor calls "White Coat Syndrome." I get nervous at the doctor and it makes my blood pressure shoot up. The nurse now has me breathe and close my eyes for a bit. My blood pressure is always lower after I do this.

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May 8, 20200 found this helpful

Hi Jess, it is very true. Nervousness, anxiety both can raise your BP. But, little tips like just, deep breathing and simple counting in your head, takes your mind off what was making you nervous.

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It is called; Tricking your brain into thinking differently!!

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May 10, 20200 found this helpful

My doctor also suggested taking my blood pressure whenever I run into one of those grocery store machines. That way, I get more and more used to having it taken.

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May 8, 20200 found this helpful

I had to go to the emergency room last Saturday with my finger. They took my blood pressure and it was 232/104. It usually runs 120-140 over 60-65. I guess I was stressed out as to what was wrong with my finger. The doctor numbed it and lanced the swollen area. I closed my eyes and took some relaxed deep breaths trying to relax. It did come down but still very high when I was checked out. I'll try counting next time.

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May 8, 20200 found this helpful

Well, you did the right thing. Next time you feel your BP go up, (I'm sure you know or feel it when it is high), You will do the deep breathing and add the counting to it also.

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The counting makes you forget what was making you nervous. Thank you for commenting. I wish you well.

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Anonymous
May 9, 20200 found this helpful

Thank you so much for posting! It is my belief that we should be teaching coping skills to children as soon as they reach school age! Live is so hectic for everyone, even before the virus-that we should all learn these skills!

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May 10, 20200 found this helpful

Yes, I totally agree. Children are living in a very fast pace society. There parents are running from job to job trying to make ends meet. Children are not given the amount of attention that children used to get. They are on their own more these days. Yes, they need to be taught NOW on how to deal with situations that will come up in their daily lives. And learn now how to cope with them. Thank you for bringing this question or comment up about "kids."

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May 9, 20200 found this helpful

Thank you so much for posting. I work at a Junior High school, and it is my belief that we should teach students these skills as soon as they are old enough to go to kindergarten.

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Our lives are so full of stress-even without the virus-that we all need a helping hand to learn how to calm our minds and bodies. Thank you!

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May 10, 20200 found this helpful

Thank you for replying and your comment. I cannot agree with you more! Life these days is not how I grew up or many of us grew up. I don't remember growing up with stress, fear, violence or parents with mental illness. I am sure it existed, but not at today's rate.Every day life for people now (pre-virus) has been stressful, over worked parents, kids left alone until parents get home from work. I could go on, and on....I think you get the picture here! Our lives have changed."Drastically!" So, any help that we can find to lessen our symptoms of stress, depression, and anxiety helps greatly!

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May 10, 20200 found this helpful

Thank you for replying and commenting. I just answered this similar comment right above. Thank you both for addressing kids on this serious topic.

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If taught early enough, these children will possibly not run into as many problems or mental illnesses caused from stress, and more! Kids are the future of our world!

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May 9, 20200 found this helpful

This is a meditation practice and it's fantastic! You don't have to be a member of any religion (such as Buddhism, for example-- where meditation came from) to learn these healing techniques. I am learning them through a book, Meditation for Dummies, a website called buddhismguide.org/ (again, you don't have to be Buddhist-- it teaches meditation techniques. Also, there is a great FREE program called MBSR (Mindfulness Based Stress Reduction) that has helped thousands of people. It is an 8 week course that you work through at your own pace. I am going to start it today. Again, it's FREE (best price for me)! Here is the website: palousemindfulness.com I wish you all good things-- Enjoy!

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May 10, 20200 found this helpful

Thank you for your great suggestions. I have taken courses in "Mindfulness." It is so a very deep rooted psychological based theory of how the mind works and solves situations. I loved this course. Thank you for mentioning this! It is such a very helpful tool to learn and use to help yourself deal with problems/situations. That was very good feedback...

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