SOMEONE asked me recently for suggestions on how they can cope with feelings of anxiety and depression. While my first response was to suggest that they reach out to a certified mental health professional, I could understand the need for instant relief and the desire to establish some control whenever anxiety attacks.

The truth is, while I have been struggling with an anxiety disorder and depressive symptoms for many years, I’m constantly learning new ways to cope and overcome. Each anxiety attack is not the same, and like sand in the hourglass, so too are the various manifestations of anxiety.

Sometimes it comes in the form of prolonged feelings of nervousness, chest pain, and tightness, muscle tension in the shoulder and neck, random chills through your body and uncontrollable shakes, and sometimes it’s full on panic attacks that seem overwhelming and convince you that this is the end.

If we think hard enough we can maybe identify the cause of these sensations, but more often than not, it’s just our anxious brain doing what it does, being anxious.

Over the years I have found a few coping strategies that have been beneficial.

Meditation – Focusing on your breath can help quiet your mind and help you focus on something other than your anxious thoughts. Breathe in and out slowly and deeply. If you would like, you can visualise a serene environment, such as a peaceful beach or trees swaying in the wind.

Exercise – Though it pains me to say this, I have found physical activity to be very helpful in stabilising my anxiety. Exercise provides an outlet for frustrations and releases mood-enhancing endorphins. Yoga can be particularly effective at reducing anxiety and stress, but so too can taking a walk in the evening and breathing in some fresh air.

Prioritise your to-do list – If you’re anything like me, having too much to do is a source of stress and can sometimes cause anxious thoughts. Creating a list of all the activities you have to do and prioritising the important ones can help make your day more manageable.

Play music – I have a playlist specific to relaxation loaded with soft, calming music. I find that in the moments I’m feeling keyed up these sounds help calm my mind as I listen to the soothing world and soft melodies.

Take Naps. Often – Outside of regular nightly rest, I nap as often as I can. While this only happens on the weekend, I find that I’m in such a better mood after I take a nap. This is because sleeping recharges your brain and improves your focus, concentration, and mood.

Talk About it – There is no need to struggle in silence. Talk to someone about the sensations you are experiencing. It could be a close friend or family member, let them know what you are going through so they can help.

Change your thoughts – This is probably the hardest one as it is often difficult to think differently in the middle of an episode. Try not to give into the whirlwind of negative thought, reframe your thinking and tell yourself that just like you overcame the last attack, you will overcome this one.

These strategies may not be beneficial to everyone and so I advise anyone struggling with a mental illness to do some research and experiment to see what works best for them. Consider speaking to a mental health professional who will be able to diagnose your mental illness and provide additional resources for coping with and overcoming your illness. All the best!

Sereta Thompson is a public relations professional and mental health advocate. She can be contacted at seretaathompson@gmail.com Follow her on Instagram @ShadesOfSerri