what is Situational Anxiety and how to cope with it

 There are many types of anxiety disorders one may have and situational anxiety is one that affects many people. In this post we’ll explain more about it and teach you ways of coping.

What is Situational Anxiety?

Anxiety disorder is when you have episodes of anxiety-related symptoms. These can include intense fear, a fast heart rate, panic attacks, a feeling in the pit of your stomach, and much more. Sometimes, anxiety disorders are due to trauma in the past or they are random. Situational Anxiety is one that you may have guessed by its name; you get anxiety due to certain situations.

These situations can be due to you being in a place where you have to face a fear. If you’re afraid of heights, you may have situational anxiety when you’re looking at the Grand Canyon. Situational Anxiety can also occur whenever a big life change happens. When you first leave your parents’ home you may have anxiety over your future. You may have anxiety after a bad breakup.

Situational Anxiety can be tough to deal with but there are ways you can cope with it. These include:

Avoiding the situation

This is the most obvious one. If your anxiety is triggered by an avoidable situation then don’t do it. If you get anxiety over roller coasters, don’t go on them, despite the protests of your friends. If you’re going to a place that may trigger your anxiety bring it up to the party you’re with and see if you can avoid it.

Of course, you may want to know how you can face your anxiety. Sometimes, for your own personal growth. Other times, your situational anxiety may be triggered by events that you can’t avoid. Here’s how you can reduce your anxiety.


Exercise can release feel good chemicals in your body, which can help you to calm down. It helps to release all the energy your body has in you, which can help lower your anxiety. If you’re not that active take some baby steps. For example, try taking a walk if you feel your anxiety levels rising, or do some crunches. While it isn’t magic, it may help to lower your anxiety.

Exercising does not have to be physical, either. Practicing breathing exercises can help you to calm yourself down during an anxiety episode.

Thinking about it logically

Sometimes, the cause of your anxiety is irrational. For example, you may be afraid of flying on a plane. However, by doing some research, you can learn that planes are the safest travel method and your chances of dying during a trip to the grocery store are astronomically higher. If you’re afraid of giving a speech in a public speaking class realize that everyone is also afraid and everyone is going to be a little awkward.

worm s eye view photo of plane between two high rise buildings
Photo by jacoby clarke on Pexels.com

While logical thinking doesn’t cure every bit of situational anxiety it can help a little. Definitely see if your anxiety is warranted.

Seek Help!

If you’re having situational anxiety and no coping strategy works, don’t be afraid to look for a therapist. A good counselor can help you find out the reason for your situational anxiety and help you to come up with strategies to fight it. They are also quite empathetic and will listen to any concerns you may have.

If you’re wondering, “Where can I find a therapist near me?” look them up, or speak with an online therapist.

Anxiety is definitely tough to conquer but by not letting it consume you, you can handle any situation that life throws at you.

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. 


Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com

With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

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