Pick Me Up Tuesday: Animal Assisted Counseling of Indiana
Coping Skills for Anxiety That Actually Help
Coping skills for anxiety don’t have to be fancy or complicated. In fact, the best ones are often simple, consistent, and personal. Whether you’re feeling a tight chest, racing thoughts, or that all-too-familiar sense of overwhelm, knowing what helps calm your nervous system is essential.
At Animal Assisted Counseling of Indiana (AACI), based in Munster, Indiana, we walk alongside clients of all ages—kids, teens, and adults—as they discover what works for them. And more often than not, we find that with the right coping tools (and a supportive therapy dog by your side 🐾), you can learn to manage anxiety in healthier and more empowering ways.
Let’s explore some tried-and-true coping skills for anxiety and how animal-assisted therapy makes them even more effective.
🤯 What Does Anxiety Actually Feel Like?
Anxiety can show up differently for everyone. Some people feel restless or edgy. Others feel tired but wired, or experience physical symptoms like stomachaches or headaches.
Common signs of anxiety include:
Racing thoughts
Trouble sleeping
Irritability or restlessness
Difficulty concentrating
Increased heart rate
Tightness in the chest
Avoiding social situations or responsibilities
It’s okay to feel anxious—your body is trying to protect you. But if anxiety is interfering with your relationships, work, school, or everyday life, it’s time to explore helpful coping strategies.
🔗 Learn more about types of anxiety from the National Institute of Mental Health (NIMH)
🧠 Top Coping Skills for Anxiety
Building a toolbox of coping skills helps you feel more in control when anxiety strikes. These skills can support you in the moment and build long-term emotional resilience.
1. 🧘 Deep Breathing Techniques
Anxiety often triggers shallow, rapid breathing. Practicing deep belly breathing activates the parasympathetic nervous system—the body’s natural calming system.
Try this: Inhale slowly for 4 counts, hold for 4, exhale for 6. Repeat for 2–3 minutes.
Breathing alongside a calm therapy dog can further slow your heart rate and help you regulate your emotions in real time.
2. 🐶 Sensory Grounding with a Therapy Dog
One of the most effective coping skills for anxiety is grounding—bringing your awareness back to the present moment. Therapy dogs offer a natural, comforting way to ground your senses.
Try this in session or at home:
Stroke your dog’s fur and notice its texture
Listen to their steady breathing
Focus on their warmth and body weight beside you
At AACI, clients often describe therapy dogs as emotional anchors during anxious moments.
3. ✍️ Journaling for Emotional Clarity
Writing down your thoughts helps you process them instead of spiraling. You can journal to release anxiety, track triggers, or reframe negative thinking.
Journal prompt:
“When I feel anxious, what do I need most?”
“What helps me feel grounded and safe?”
You can even include your dog in your journaling routine—they’re great listeners, after all!
4. 🚶 Mindful Movement
Gentle movement like walking, stretching, or yoga can reduce anxiety by releasing endorphins and calming the nervous system. Adding a dog to the routine creates structure and motivation to get outside.
Take a 10-minute walk and focus on the sensations around you—leaves crunching, the air on your skin, your dog’s rhythm as they walk beside you.
5. 🧊 Use Cold or Tactile Sensation
Engage your body’s senses to interrupt anxious thoughts. Some people find relief by holding an ice cube, splashing cold water on their face, or squeezing a stress ball.
At AACI, some clients use textured fidget items while petting a therapy dog—it gives their body something soothing to focus on when their mind is racing.
🧑⚕️ When Coping Isn’t Enough: Getting Professional Help
Coping skills are powerful—but sometimes, they’re not enough on their own. If anxiety is interfering with your daily life, therapy is a supportive space to explore the root causes and develop personalized tools for healing.
At Animal Assisted Counseling of Indiana, we offer:
Individual therapy for adults, teens, and tweens
Animal-assisted therapy sessions in Munster, Indiana
Tools for anxiety, depression, trauma, and emotional regulation
A warm, client-centered, nonjudgmental approach
💛 How Animal-Assisted Therapy Supports Anxiety Management
Therapy dogs help lower cortisol levels (the body’s stress hormone) and increase oxytocin—the same chemical that promotes bonding and calm.
That means:
Faster emotional regulation
Easier access to vulnerability and trust
A safe space to practice new coping strategies
Whether you’re a teen working through social anxiety or an adult managing work stress, therapy dogs provide comfort, connection, and consistency.
🔗 Explore research on therapy animals and mental health – Mayo Clinic
🎯 Your Pick-Me-Up Tuesday Task
Try one new coping skill today. Whether it’s a breathing exercise, a walk with your dog, or journaling for 5 minutes—see how it shifts your emotional state.
And remember: You don’t have to navigate anxiety alone. Our team at AACI is here to support you with warmth, expertise, and a few four-legged friends.
📅 Contact us today
📍 Serving Munster, Indiana & surrounding areas