Healthy Coping Strategies for Anxiety

In our most recent webinar with Paula Glashausser, LCSW, ACM, she shared several healthy coping strategies for those who experience anxiety. In this blog we will provide an overview of some “emotional coping” strategies she outlined. These simple exercises can be done discreetly even in a social setting, making them excellent to use in anxiety-inducing situations. Additionally, she shared that implementing these strategies in your everyday life will help to curb anxiety overall. Give them all a try to decide which one is preferred by you. Please view the webinar recording for an in-depth look at each strategy and to learn about more options. In the webinar you will also learn about anxiety, its effects, how to find professional care, and more!

The 5×5- a Deep Breathing Exercise

  • Sit in a comfortable position with your arms resting on your legs and your palms facing upwards
  • Close your eyes if you feel comfortable
  • Inhale deeply for 5 seconds
  • Exhale deeply for 5 seconds
  • Repeat each breathing cycle five times


  • Find a quiet place and sit or lay down comfortably
  • Venture to an imaginary place that relaxes you in your mind
  • Close your eyes and remember to breathe
  • Think about what you would smell, see, taste, hear, and touch in this place
  • Focus on positive thoughts and the present moment
Many people find a beach to be a relaxing place to visualize in this exercise.

5-4-3-2-1 Tool

  • Breathe deeply and focus on your sentences
  • Think of…
  • 5 things you see
  • 4 things you physically feel
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste

Deep Pressure Stimulation

  • Apply deep pressure to the body to switch from a “fight or flight” response to “rest and digest”
  • Examples:
  • Hold your hands together in your lap and apply pressure
  • Give yourself a tight hug
  • Wrap yourself in a regular or weighted blanket


  • Express yourself in a safe way by writing down your thoughts and feelings
  • Takes emotions from your head and provides a release
  • Can help you process what you are experiencing and identify triggers
Journaling can help you process your thoughts and feelings.

And finally, Paula shared that the best healthy coping strategy for anxiety is doing things you LOVE!

When you feel anxious, do whatever it is that you enjoy, whether it is reading a book, going for a walk, spending time with family, cooking…the list goes on. In the moments when you do something you love, it allows you to live in the present and be mindful.

Star Sisters is an online support group for women and girls who have Turner Syndrome. It is a safe space to discuss challenges and find support. If you feel speaking with others who may understand your experiences, please apply to join the group.

If you are suffering from mental health challenges and would like to seek professional support, please contact the National Helpline at 1-800-662-HELP (4357). It is open 24/7 365 days a year, and they can provide referral services to a local support network.

2 thoughts on “Healthy Coping Strategies for Anxiety”

  1. I loved how you mentioned that you should try closing your eyes and taking deep breaths to help cope with anxiety. My daughter is struggling with anxiety at school and I was wondering what I can tell her to help her feel more relaxed. I’ll be sure to tell her to try taking deep breaths when she’s feeling anxiety at school.

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