7 Practical Coping Skills for Anxiety That Works in the Nepali Context

Tapai lai pani "chinta," "Daar," ya " Anxiety" ko anubhav bhayeko chha? You are not alone. In the hustle and bustle of modern Nepal from the pressure of exams and jobs in Kathmandu to the challenges of daily life, anxiety has become a common experience for many. But just because it's common doesn't mean you have to live with it.

The good news is that there are simple, powerful ways to manage these feelings. This isn't about grand, expensive gestures; it's about practical, grounded techniques that fit into your life. Here are 7 effective coping skills for anxiety, designed with the Nepali context in mind.

1. Pranayama- The Art of Breath

In our culture, the concept of pranayama is not new. Our elders have always emphasized the power of breath.

• How to do it: Find a quiet corner for just 5 minutes. Sit comfortably, close your eyes, and inhale slowly for a count of four. Hold your breath for four, and then exhale slowly for a count of six. Focus solely on the sound and sensation of your breath.

• Why it works in Nepal: It’s free, requires no equipment, and can be done anywhere, whether you're in your room before your parents wake up or taking a break at the office. It directly calms your nervous system.

2. Connect with Nature- Nepal's Greatest Healer

We are blessed with breathtaking landscapes. Use them!

• How to do it: Instead of scrolling on your phone when feeling overwhelmed, step outside. Walk barefoot on the grass (dubo) in your courtyard, tend to your kitchen garden, or simply sit in the sun. If you can, a short walk in a nearby park or looking at the hills can work wonders.

• Why it works in Nepal: It’s accessible. You don't need to hike to Everest Base Camp; even the small green spaces in our cities can provide a powerful reset from concrete and stress.

3. Mindful Chiya Time

We Nepalis love our chiya. Transform this daily ritual into a mindfulness practice.

• How to do it: Next time you drink chiya, do it mindfully. Feel the warmth of the cup in your hands. Smell the aroma of the tea leaves and spices. Taste each sip slowly without rushing. Don't look at your phone or think about your worries, just be with your chiya.

• Why it works in Nepal: It integrates a coping skill into an existing habit, making it easy to remember and practice daily. It teaches you to be present in the moment.

4. Practice Progressive Muscle Relaxation

Anxiety often lives in our bodies. This technique helps release that physical tension.

• How to do it: Sit or lie down comfortably. Start by clenching your fists tightly for 5 seconds, then release and feel the relaxation for 10 seconds. Move to your arms, shoulders, face, and down to your toes, tensing and releasing each muscle group.

• Why it works in Nepal: It can be done silently and privately. It’s highly effective for the physical symptoms of anxiety, like a tight chest or stiff shoulders, which are often overlooked.

5. Limit Digital Overload- The Modern 'Nazar'

Constant news notifications, social media comparisons, and work emails are a major source of anxiety.

• How to do it: Set boundaries. Designate "no-phone" times, perhaps during meals or an hour before bed. Mute stressful WhatsApp groups. Curate your social media feed to follow positive and uplifting pages.

• Why it works in Nepal: As digital use soars, the pressure to be always "on" increases. A conscious digital detox is a modern necessity for mental health in Nepal.

6. Talk it Out (कुरा गर्नुहोस्) - The Power of Connection

We are a communal society. Don't suffer in silence.

• How to do it: Identify a trusted person—a friend, a sibling, or an elder (guruma, baba, aama) you respect. Simply saying, "Malai ali ghabrihat bhayeko chha, timro saath ma kehi kura gardina sakchhu?" can open the door to immense relief.

• Why it works in Nepal: Sharing problems aligns with our cultural value of community and family support. A problem shared is often a problem halved.

7. Establish a Routine- Finding Calm in Structure

Anxiety thrives on uncertainty. A routine creates a sense of predictability and control.

• How to do it: Try to wake up, eat meals, and go to bed at similar times each day. Schedule your worry: set aside 15 minutes each day as "worry time" to write down your anxieties. When they pop up at other times, remind yourself you have a designated time for them later.

• Why it works in Nepal: A routine provides stability amidst the chaos of daily life, reducing the mental load of deciding what to do next and creating a calming rhythm.

A Note on Seeking Professional Help

While these practical mental health tips are a great start, sometimes anxiety needs more. If your anxiety feels overwhelming and is interfering with your daily life, please consider reaching out to a mental health professional.

In Nepal, seeking therapy is a sign of strength, not weakness. Organizations like Kanti Children’s Hospital, Patan Mental Hospital, and NGOs like Transcultural Psychosocial Organization (TPO) Nepal offer counseling and support. Talking to a doctor can also help rule out any physical causes.

Remember, your mental peace is your greatest wealth (शान्ति नै धन हो).

Which of these tips will you try first? Share your experiences or your own coping mechanisms in the comments below to help others in our community!