Strategies that will help to cope Anxiety, OCD and Phobias

 What is a "Coping plan"?

A coping plan describes steps that you can take to manage your anxiety (and also how the "plan" makes you feel), along with things that you might want to stop doing or do differently. You may have found an online resource, a list of helpful things to get done each morning before you wake up, or maybe even a simple outline of what you want to accomplish that day and the goal, such as writing down all positive thing that happened to yourself. Whatever coping plan you create, you should try your best to stick with it and keep going. Try not to overthink your process. Your plan doesn't need to be perfect, but if you make it imperfect, then it will be easier to follow through on what you've said you'll do in your plan. In addition to being easy to follow, your plan will be effective if you start with small manageable goals, like getting into your car and reading the entire article about self-care that came up to your mind. This process will help you avoid making big changes at once. Keep track of what you did throughout your day instead of just checking off any progress. There are many people who never make a change if you're having panic attacks, so this is a great way to motivate those who might want to be better at managing their anxiety. Some people find they'd like to see more written text about self-care because it's practical, and some don't like seeing themselves in pictures online. I personally love this method, because I want more time for myself. When you have anxiety, the only time you have is when you're doing something that feels amazing, so you'd prefer not to have a lot of planning at the beginning. It's better to have a well-defined routine and stick with it, than have no plan, and nothing else to do but fall apart and feel terrible. Having a plan can make it easier to cope by knowing exactly what you have to do, and even giving yourself credit for completing things you are already doing, especially if they are important projects that you've been putting off for a while. If you're struggling by using this method, remember it isn't the end, it's just how you're looking forward to starting again later on.

1:  Remember what you're worried about (i.e., the thoughts). Don't focus on whether those thoughts are right or wrong. Instead, simply think about them. Maybe say aloud to yourself, "I'm worried that my job might be cut and I'll probably have to switch jobs." Or, "I am very sad that my friends are becoming less generous and I don't know what to do with them. Maybe we could arrange to go have lunch together once a week and watch movies." These statements will immediately make your head hurt, just by thinking about real things that you're concerned about. By saying these things to yourself, you can begin to calm your nerves and give yourself permission to be scared. Also, they make your heart race a little bit. People who suffer from symptoms of ADHD often have problems controlling their impulses and feelings. They tend to be impulsive and emotional. Even though some things are not within your control, you are still worried about them. But, if you find yourself worrying about things that you couldn't control, then it likely means you are suffering from depression. Depression usually starts in adolescence and most common among women. However, men also can develop depression since they have a higher incidence of anxiety and panic disorder, which is more commonly known under the name generalized anxiety disorder. Women develop anxiety or panic disorder after experiencing traumatic events or stressful life situations such as bullying, divorce, moving house, loss of employment, job loss, etc., and men will experience one later in life as stress rises.

2: Take care of your body. Do physical activities regularly. Physical activity is one of five self-care activities that has shown to reduce depressive symptoms. Exercise also reduces stress. Exercising increases natural mood chemicals produced by your brain. it helps fight depression by boosting levels of neurotransmitters that carry messages between nerve cells in your brain. Another type of exercise is yoga, where the poses and movements are much slower and controlled. Yoga helps relax your mind, so you can focus on other things—like whatever project you started that you now regret not finishing, or trying to figure out if you really want to stay home. So if you have the time and desire to spend some quality time alone, take your mat along, do a few silly postures, or even go on a walk, and put a smile on your face and a lighthearted attitude. Doing something physically can make a world of difference, so don't let anyone tell you anything else. Just do something!

3. Talk to someone outside of yourself whenever possible. Being depressed is hard enough without having to worry about what people think of you while walking around feeling bad. We often feel this way because our thoughts bring negative feelings. However, talking about our anxiety with others can be extremely beneficial, as long as the person is willing to listen. As humans, we have social needs and just need a human connection to feel good. So you shouldn't be afraid to talk about any concerns or mental health condition you have with a friend, family member, teacher, professional, counselor, therapist, or even another human being. People can notice these types of behavior when they're depressed because they're uncomfortable. Their minds go blank when they're told those things are the truth, or they try not to make eye contact with the person who is listening to them. So instead of trying to hide, try talking to a human being about it. For example, if you feel alone then you have more confidence talking to a friend about your depression, which will relieve some of the pressure and anxiety. Talking about it with someone can also help to ease the stress and anxiety caused by it, so when someone asks how you're doing, or wants to know why you feel like you're so miserable, just tell them! Sometimes, talking to a human is just what you need to keep feeling good.

4. Make sure you take time to exercise, or sit in nature to meditate and pray. This can also improve productivity and concentration. Meditation helps to quiet your mind, so you can pay attention to the world around you. Sitting in nature can also boost your creativity and allow you to find peace that you were seeking, and so you may learn about different cultures and customs. Whether it's painting, gardening, or doing arts and crafts, there are so many ways to have a mental break from whatever anxiety you're feeling. Nature offers plenty of distractions, so why not let it be your excuse for spending some time with yourself? I promise, by creating activities, like sitting in nature and reading books, you're learning valuable information about yourself and the world around you, and you're improving your overall mindset. Now that you have gone through the steps above, it may seem silly to get back to feeling better. But I promise that you will return to feeling better and feeling happier as soon as you can. Remember that it is only temporary, and you can always do more self-care