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Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?


Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Kindle Books by Dr. Monica Frank


Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?


Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles

15 Coping Statements for Panic and Anxiety

by Monica A. Frank, Ph.D.

Coping statements can be part of your strategy to manage anxiety. What are coping statements? When you struggle with anxiety you are usually engaging in fearful and/or inaccurate self-talk which tends to increase the anxiety. The purpose of coping statements is to counter this anxious self-talk.

This series provides an explanation of some common coping statements. The best way to use them is to identify the ones that are most calming to you and repeat them over and over when you are anxious sort of like a mantra. Combining a single statement with taking slow breaths can be particularly helpful.

Index to 15 Coping Statements


Coping statement #1: “Anxiety is a natural process and won't hurt me.”

Coping statement #1: “Anxiety is a natural process and won't hurt me.”

For those with anxiety disorders, Panic Disorder especially, the anxiety symptoms feel so out-of-control it seems that something must be terribly wrong. As a result, they become fearful of the anxiety symptoms thinking they might be having a heart attack or some other physical ailment, will faint and hurt themselves, or will lose control in some way. The obsessive focus on even minute expression of symptoms due to these beliefs cause increased anxiety and even panic.

Frequently, those with these beliefs are not very in tune with their physical self because such body awareness can trigger the fears. This fear of bodily sensations can cause them to reject useful management tools such as breathing methods or relaxation. Such tools rely on heightened awareness of the body which can be uncomfortable initially.

Yet, understanding what anxiety is and developing greater body awareness based on that understanding can help reduce symptoms. In particular, knowing that anxiety is a natural process meant to aid us when confronted by a threat can be reassuring because a normal system of the body isn't meant to cause harm. The various symptoms experienced with anxiety are due to the arousal of the autonomic nervous system which prepares us to react to a threat.

However, if you or your child have never had anxiety before, it is important to obtain a proper diagnosis from a physician. Since the autonomic nervous system can be activated due to any type of threat, other types of problems can manifest with symptoms of anxiety. Once you know, though, that the symptoms are due to anxiety, you can then take steps such as using a coping statement to help you manage the anxiety.

Also, read:

  • A Brief Primer on the Biology of Stress and How CBT Can Help
    Describes the biological process of the autonomic nervous system in more detail with particular emphasis on the different systems of the body and how symptoms are manifested.

  • How to Manage Panic and Anxiety
    Explains in greater detail why panic and anxiety is not a danger or sign of imminent harm.

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