How to Cope Now and Heal for the Future
Sometimes, we deal with big, sudden anxiety that pulls the rug out from under us and leaves us flat on our backs. Other times, anxiety can creep up on us more quietly, taking a toll on our confidence and interfering with our ability to feel safe and happy.
Most of the time, though, anxiety shows up as a little bit of both. Because of that, it takes addressing both to achieve a healthier and calmer state of mind.
I’ve broken down two distinct—but equally important—approaches to managing anxiety: one that helps right now, and one that supports lasting change.
If you’ve been wondering how to manage anxiety both in the moment and over time, the Short-Term Vs. Long-Term Treatments for Anxiety Guide is a must-read.
Why Consider Short-Term Vs. Long-Term Treatments for Anxiety?
The Short-Term Vs. Long-Term Treatments for Anxiety guide doesn’t pressure you to pick one path or the other, or to “fix” yourself quickly.
Instead, it shows you both short-term and long-term strategies that complement each other. It’s compassionate, realistic, and empowering, especially if you’ve ever felt stuck in survival mode or unsure where to go next.
You’ll learn how to:
- Understand your current stage (crisis mode, fixing mode, or maintenance)
- Choose the skills that fit your current needs, and
- Build a plan for both now and the future
What Are Short-Term Coping Skills?
Short-term coping skills are like using a bucket to bail water out of a sinking boat. They may keep you afloat long enough to get back to shore, but they aren’t sustainable or effective in the long run.
That doesn’t mean they aren’t important: short-term skills are crisis tools, the strategies you turn to when anxiety feels overwhelming, your heart is racing, or you just need to feel a little bit better, fast.
These techniques are often quickly applied and offer immediate relief, helping you stay grounded and safe in the moment.
In the Short Term vs. Long Term Treatments resource, I’ve broken up techniques into three categories: cognitive, somatic, and behavioral. Here are some examples from each:
- Cognitive
- Journaling
- Gratitude practice
- Thought suppression (used cautiously in high-stress or unsafe situations)
- Avoidance or distraction techniques (to buy time or regain control)
- Somatic (Body-Based)
- Grounding techniques
- Breathing exercises
- Stretching or progressive muscle relaxation
- Vagus nerve exercises
- Washing your face in cold water
- Hugging someone or petting an animal
- Behavioral
- Talking with a safe person
- Avoiding triggers (if necessary for safety)
- Taking medication like benzodiazepines (with professional guidance)
- Hospitalization or crisis-level support, when needed
Short-term strategies are not bad or wrong. In fact, they’re essential in emergencies or times of intense stress. But they work best when paired with long-term approaches that address the root causes of anxiety.
Long-Term Treatments: Fixing the Leak in the Boat
Where short-term skills help you stay afloat, long-term treatments for anxiety aim to fix the leak in the boat. These treatments take more time and effort, but they’re designed to heal, retrain, and restore.
They help you shift from crisis mode to maintenance mode, building a life with less anxiety, more resilience, and more alignment with your values.
Cognitive
- Replacing negative beliefs through therapy
- Identifying and correcting cognitive distortions like catastrophizing, black-and-white thinking, or emotional reasoning
- Practicing scheduled worry and mindful redirection
- Journaling to process and explore emotions rather than avoid them
Somatic
- Regulating of your nervous system
- Building routines around sleep, diet, and movement
- Practicing mindfulness and checking in with your body multiple times a day
- Using medication or supplements as needed (with guidance)
Behavioral
- Setting healthy boundaries and saying no when needed
- Practicing exposure (facing fears gradually and safely)
- Building a strong support network of safe, positive relationships
- Solving real-life problems with confidence and clarity
Maintenance Skills: Keeping the Boat in Good Shape
Long-term treatment doesn’t end when the crisis passes. That’s where maintenance skills come in.
These are the routines, practices, and systems that help you stay well after therapy ends or during calmer periods. They prevent setbacks and give you a solid foundation for mental and emotional health.
You aren’t “broken.” Rather, you’re building resilience and developing the capacity to manage whatever life throws your way.
Download the Guide Today
Anxiety can be a heavy, silent burden that people around you don’t even notice. You may sometimes feel like you have no where you can turn.
The truth is, however, that there are many resources out there for anxiety, including the free download I’ve made on Short-term Vs. Long-term Treatments for Anxiety. This resource isn’t a catch-all, and it isn’t a replacement for professional therapy. It is, however, a place to get started.
Whether you need tools to get through the next hour or want to start laying the groundwork for long-term healing, this guide can help you take the next right step.
👉 Download the FREE Guide: Short-Term Vs. Long-Term Treatments for Anxiety
