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Sport Psych


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 #4: “When anxiety is emotional, listen to it.”

Coping statement #4: “When anxiety is emotional, listen to it.”

Anxiety sometimes is a message. Many people who have problems with anxiety are so caught up in their fears of it they don't truly receive the message of the anxiety. As a result they are unable to resolve the problem the anxiety is trying to illustrate.

For instance, I had a client who had a fear of driving long distances, or even riding with someone, due to having panic attacks while traveling on a highway. When we explored this I found that it started when she went to visit her family who lived a couple hours away. Although she didn't want to acknowledge it, she had a tumultuous relationship with her mother who tended to be very critical. Due to the panic attacks she was unable to visit her family. The panic attack was an emotional signal that she didn't want to visit her family and for her to resolve the panic she needed to accept that was okay.

Distinguishing whether anxiety is physical or emotional and the message it is trying to convey can help resolve the anxiety. Some common messages:

1) Conflict. Anxiety often is caused by conflict whether it is external or internal. External conflict may be obvious such as an argument with someone. Internal conflict commonly occurs when you have to make a decision between things that may be equally attractive or equally undesirable.

2) Avoidance. As the example illustrates, sometimes there are situations that you may not want to deal with at all. Thus, the anxiety is telling you to avoid the situation.

3) Harm. Anxiety can arise when our internal system assesses that a threat may be present. For instance, if you are walking down a dark street and hear footsteps behind you, anxiety can be a message to be cautious.

It is important, though, not to assume that all anxiety is emotional. The problem is that when some people have anxiety related to an emotional event, the tendency is for others (including therapists) to assume that all anxiety is related to emotions. As previously discussed in coping statement #3, this is not true. Various causes can lead to anxiety symptoms. And for some people, their system is genetically revved up which makes it difficult to determine when emotions might be involved.

So don't automatically look for emotional reasons for the anxiety. However, when anxiety is related to emotions, the best course of action is to address the situation triggering the emotion. Thus, when you have anxiety, try to listen to it. Determine what your body is trying to tell you so you can resolve it.


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