Coping Mechanisms | Victorian Institute

Coping mechanisms can be empowering tools to manage anxiety and support your overall well-being.

Drinks You Can Try

● Chamomile Tea: Calms nerves by affecting GABA. Best in evening or when anxious.
● Green Tea (L-Theanine): Promotes calm focus. Drink any time; watch caffeine.
● Lemon Balm Tea: Soothes and lifts mood. Safe day or night.
● Warm Milk: Contains tryptophan for relaxation. Best before bed.
● Coconut Water: Rehydrates with electrolytes. Drink anytime.
● Ashwagandha Tea: Reduces stress over time. Use daily, morning or evening.
● Valerian Root Tea: Promotes relaxation and sleep. Use at night, may cause drowsiness.
● Kava Tea: Reduces anxiety quickly. Use with caution, especially in evening.

Activities

● Mindfulness Meditation: Focus on present to reduce worry. Practice daily.
● Gentle Exercise: Boosts mood and lowers stress. Do regularly.
● Nature Time: Lowers stress. Get outside when possible.
● Creative Expression: Releases emotions. Do art, music, or writing.
● Social Connection: Support from others reduces anxiety. Stay in touch.
● Calming Music: Soothes and relaxes. Listen when anxious.
● Sauna: Relaxes body and mind. Use as tolerated.
● Cold Exposure: Boosts mood and stress resilience. Try cold showers.
● Weight Training: Builds confidence and reduces anxiety. Do 2-3 times/week.

Food You Can Try

● Fatty Fish: Omega-3s support mood. Eat 2-3 times/week.
● Dark Chocolate: Flavonoids may improve mood. Enjoy in moderation.
● Fermented Foods: Probiotics help gut-brain health. Eat daily.
● Bananas: Provide B6 and magnesium for mood. Snack anytime.
● Oats: Stabilize energy and mood. Great for breakfast.
● Nuts & Seeds: Offer nutrients for brain health. Snack anytime.
● Citrus Fruits: Vitamin C reduces stress. Eat or drink anytime.
● Turkey/Lean Proteins: Tryptophan for serotonin. Include in meals.
● Leafy Greens: Rich in magnesium and folate. Add to meals.
● Avocados: Healthy fats and B vitamins. Eat anytime.

Supplements

● L-Theanine: Calms without drowsiness. Take as needed.
● Magnesium: Relaxes nerves and muscles. Daily use, often at night.
● Ashwagandha: Lowers stress over weeks. Take daily.
● Chamomile Extract: Promotes relaxation. Use as needed.
● Valerian Root: Aids sleep and relaxation. Use at night.
● Passionflower Extract: Calms anxiety. Use as needed.
● Lemon Balm Extract: Eases stress. Use as needed.
● Omega-3s: Support mood over time. Take daily.
● Vitamin B Complex: Supports brain and mood. Take daily.
● 5-HTP: Boosts serotonin. Use only with doctor’s guidance.
● Saffron Extract: May lift mood. Daily use.
● St. John’s Wort: May help mild anxiety. Use only with doctor’s advice.

Breathing Exercises

● Diaphragmatic Breathing: Deep belly breaths calm nerves. Use anytime.
● Box Breathing: Inhale, hold, exhale, hold (4 counts each). Calms and focuses.
● 4-7-8 Breathing: Inhale 4, hold 7, exhale 8. Reduces anxiety quickly.
● Left Nostril Breathing: Inhale left, exhale right. Calms mind.
● Double Inhale, Long Exhale: Two quick inhales, slow exhale. Relieves tension.
● Progressive Relaxation Breathing: Tense and release muscles while breathing
deeply.
● Wim Hof Breathing: Fast breaths, breath holds. Boosts resilience (use
caution).
● Tummo Breathing: Rapid breaths for energy and empowerment (use caution).