How to Take Control of Anxiety with Three Science-Backed Coping Skills
Anxiety can be significantly reduced by changing how you cope. Adopting a 'do it badly' mindset, forgiving your own mistakes, and acting with others in mind help restore a sense of control and purpose.
30-second summary
Anxiety disorders affect one in fourteen people globally, often causing deep personal and financial strain. While medications do not always offer lasting relief, research shows that developing specific coping skills protects long-term mental health. By learning to embrace imperfect action, release harsh self-judgment, and focus on helping others, you can lower anxiety and regain control of your life.
The Three Coping Resources for Managing Anxiety
A practical set of evidence-based coping skills designed to break perfectionism, stop self-criticism, and build lasting psychological resilience.
Take Control by Doing It Badly
Indecision and perfectionism cause paralyzing anxiety because we set impossibly high standards and fear making mistakes. Adopting the motto 'do it badly' bypasses overthinking and catapults you directly into action. Finishing a rough draft or making a quick choice builds momentum and proves that imperfect action is far better than standing still.
Transforming procrastination through imperfect action
A close friend of the speaker suffered from severe anxiety that caused her to procrastinate and overthink. After adopting the motto 'do it badly,' her approach to daily tasks completely transformed. She stopped waiting for the perfect time and began completing tasks in much shorter timeframes. Embracing flawed first attempts gave her the courage to take risks and try new experiences. By replacing her fear of failure with excitement, she took control of her schedule and drastically reduced her anxiety.
Forgive Yourself for Mistakes and Panic
People with anxiety ruminate endlessly on perceived shortcomings, awkward interactions, or moments when panic overwhelmed them. Treating yourself with harsh criticism creates a vicious cycle of stress and self-doubt. Forgiving yourself for past mistakes or moments of anxiety fosters self-compassion, breaks ruminative thought loops, and allows psychological healing to begin.
Build Meaning by Acting with Others in Mind
True fulfillment and resilience come from knowing that someone else needs you or benefits from your efforts. Focusing entirely on your own worries amplifies anxiety, whereas doing work, volunteering, or sharing knowledge for the benefit of others provides a strong sense of purpose. As Viktor Frankl noted, having a clear purpose empowers you to bear almost any difficult circumstance.
5-minute action
Practice the 'Do It Badly' Method on an Overdue Task
- Choose one small task or decision you have been delaying due to worry or perfectionism.
- Set a timer for 5 minutes and complete a rough, imperfect version without editing or judging yourself.
- Acknowledge the finished attempt, proving to yourself that imperfect action relieves anxiety better than waiting.
ExampleDraft a brief three-sentence reply to an email you have avoided, focusing on sending it rather than making it perfect.
Timer
