topic SELF HELP TIPS FOR MANAGING ANXIETY in Anxiety

SELF HELP TIPS FOR MANAGING ANXIETY

AGrace — Wed, 10 Sep 2014 05:00:47 GMT

Hi Everyone,

Here are some ideas for helping you manage symptoms of anxiety. Feel free to add to the list, or let us know what works for you...

Mindfulness – Grounding exercises: noticing your environment, bodily sensations, and breath

Progressive Muscle Relaxation – Creating a Tension and Release effect with all the muscles in the body

Opposite Actions – By listening to calming music, taking a walk, talking, enjoying sunshine

Safe Place Mental Imagery – Visualising a place where you can go in your mind to feel safe

Calming Affirmations – To help recognise that the moment of panic will pass

Exercise – A valuable way to exhaust excess adrenalin built up in the body

[Moderator's note: this thread is for sharing what has worked for you to manage your anxiety. If you need support to manage your anxiety and would like to discuss this with the community, please start a new thread.

See also:

Anxiety management strategies

Worry worry worry

]

SELF HELP TIPS FOR MANAGING ANXIETY

Hopefull_ — Thu, 11 Sep 2014 11:39:59 GMT

Stop worry by questioning the worried thought:

What’s the evidence that the thought is true? That it’s not true?
Is there a more positive, realistic way of looking at the situation?
What’s the probability that what I’m scared of will actually happen?
If the probability is low, what are some more likely outcomes?
Is the thought helpful? How will worrying about it help me and how will it hurt me?
What would I say to a friend who had this worry?

SELF HELP TIPS FOR MANAGING ANXIETY

BenD — Sun, 14 Sep 2014 17:14:52 GMT

Remembering quick and honest phrases:

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." - Dr. Seuss

SELF HELP TIPS FOR MANAGING ANXIETY

AGrace — Tue, 16 Sep 2014 00:02:16 GMT

Hi BenD and Blackbox,

Thanks so much for adding to the list. These are some great ideas. Oh, and I'm a bit of a fan of Dr Suess:)

BenD - if you have some more little quotes, you may even like to add to the "Inspirational Quotes" thread. We can take so much from just a few simple words. I like to start my day off with an inspiring quote each morning:)

AGrace

SELF HELP TIPS FOR MANAGING ANXIETY

Croix — Tue, 16 Sep 2014 10:40:39 GMT

Dear AGrace

I quite agree with the points you have raised and find walking particularly useful and - for me anyway - having a distraction (such as reading novels). Whilst in the midst of a period of high anxiety I'm not sure I'm capable of reasoning my way out of it so distraction, either physical or mental has been my best path.

For me all these are short term measures to lessen the impact of symptoms at the time and do not take the place of long term meds/treatment but supplement them.

Regards

Croix

SELF HELP TIPS FOR MANAGING ANXIETY

Optimist_Prime — Wed, 17 Sep 2014 12:33:29 GMT

Thank you for this 🙂 I just saw it. Very helpful!

SELF HELP TIPS FOR MANAGING ANXIETY

Looking_forward_to_managi — Mon, 06 Oct 2014 02:44:55 GMT

When you're going through those days (and sometimes weeks) of consistent anxiety, save the "big" life decisions for days & weeks when the anxiety has settled. While you are going through it, make it a focus to just function hour by hour as much as possible. One of the hardest things about living with this monster, is knowing that the "real world" doesn't stop & wait until it's over: work, kids, bills, phonecalls etc are all still demanding you to be the "real" you, so one of my key coping mechanisms is to do the above (focusing on hour by hour) as well as keeping myself away from as many potential stressful situations as possible. Even if those "stressful" situations wouldn't seem stressful to anyone else, they are to you - Learn to respect what your mind is telling you, and not feel guilty for how you think it should be xox ...... And I agree with the "distraction" advice too, mine is doing anything creative with my hands, whilst watching favourite dvd's 🙂

SELF HELP TIPS FOR MANAGING ANXIETY

scorch — Tue, 07 Oct 2014 23:46:33 GMT

When I start to get overwhelmed in a social environment I like to go somewhere alone for a little while and just focus on a single thing around me. Like, if I'm at a party and can't handle all the people I'll go around the side of the house and put my focus on a plant in the garden, or an animal, or anything - study it in minute detail instead of obsessing over my anxious thoughts. It helps to calm the storm in my head and I can go back to being around people after 15 minutes or so.

When I can't get away to be by myself I do something else. It might not be that healthy as it's kind of obsessive (sometimes I don't even realise I'm doing it) but when my mind starts to get frantic I'll touch my thumbs to my fingertips in a progressive pattern. It gives my body an outlet for the anxiety and is pretty unobtrusive. Keep my hands busy and my mind will hold off the panic attack for a little while. It's a good indicator of when I need to get away, and the only person who has noticed it's significance is my husband... so if he sees me doing it, he knows to come and rescue me, or give me space - whatever is needed in that time.

SELF HELP TIPS FOR MANAGING ANXIETY

GT24 — Wed, 12 Nov 2014 08:13:18 GMT

Hi guys, I have tried lots of different strategies and have found everyone's tips really useful. I have found physical exercise really great to keep a handle on my anxiety generally but especially when I'm going through a particularly bad patch. It took my a while to realise, but talking to family and friends about my anxiety, rather than pretending everything is fine and putting on a brave face has really helped me. Sometimes kindness and support can come from unexpected places - don't be afraid to lean on those you trust every now and then!

SELF HELP TIPS FOR MANAGING ANXIETY

Nadselise — Fri, 06 Feb 2015 02:15:03 GMT

Agrace

I agree with all of those. I like to colour in, check out Mandala coloring pages. I also like to have a small list of to do items a day, to keep me focused.

10 deep breaths, hold in for 3 out for 3.

be kind to your brain

SELF HELP TIPS FOR MANAGING ANXIETY

Vctor — Fri, 06 Mar 2015 01:24:11 GMT

I know there's a one size fits all formula to help everyone, and sometimes it feels the "cheer up" message from everyone else feels void as it is not a magic wand that makes everything disappear. I know it's easier said than done, but talking helps a lot and reach out as much as you can, don't keep those feelings in to yourself. Look for support and let people know what you feel you need from them, sometimes they might not know what to say but the fact that they are listening could be more than enough. Journaling helps a lot in my case, put things down on paper even if just to yourself. Walks (by yourself and with someone else) can help. Try to get into a routine to do an activity even if it is just once a week. On the one side might feel like darkness, but there's creativity and well being on the other side of the coin.

SELF HELP TIPS FOR MANAGING ANXIETY

Rosie_W — Sun, 12 Apr 2015 11:37:52 GMT

I always have 2 things that I carry with me to assist my anxiety: bubble wrap and a panic script

Bubble wrap is a great distraction and it gives you something to do and something else to focus on. It is also very satisfying to pop bubble wrap.

The panic script is small that I can get out at any time and it forces me to slow my thinking and my breathing. It goes along the lines of 'I am feeling anxious. I am starting to panic. Panic attacks can't hurt me, they are just my fight/flight system being activated by a false alarm. I won't loose control, I am safe. There is no big bear going to eat me. These feelings are normal and will pass. I will be okay.' It helps me gain perspective when I am anxious (obviously this is tailored to a panic attack, but similar can work at other times).

Hope this was helpful

SELF HELP TIPS FOR MANAGING ANXIETY

foo_fan — Sun, 10 May 2015 10:41:24 GMT

I deel the same way not many people understand whats going on when you just get up and leave a room in a hurry. I find distraction the best method of dealing at the moment but i think it may be harmful in the long run as I'm not dealing with the problem. Its at the point i have anxiety about my anxiety

SELF HELP TIPS FOR MANAGING ANXIETY

foo_fan — Sun, 10 May 2015 10:45:08 GMT

Hi Victor it is comforting to know that we are not alone with this struggle i have a great partner wonderful kids and yet i suffer from this debilitating disorder why????

SELF HELP TIPS FOR MANAGING ANXIETY

MickeyM — Thu, 14 May 2015 01:43:04 GMT

Hi, a tip I heard about to help capture a wondering mind is to count backwards from 100 by 3's. It worked really well...until I got really good at it! Now I try other mental maths or something like replaying a favorite movie in my mind, or even trying to memorize something, especially before I go to sleep when my anxiety kicks up a notch. I find that I need to give myself something mentally challenging to think about until it passes.

good luck

SELF HELP TIPS FOR MANAGING ANXIETY

Kaksta — Tue, 19 May 2015 19:10:47 GMT

I'm new to this journey, was only diagnosed in November last year and I only recently have started to comprehend the battle I have on my hands.

Anyway, I've been told by many people to try meditation, but I just haven't found that I've had the time (or inclination) to get to a class. This week I discovered an app that runs you through guided meditation. It goes for only 7 mins and have used it twice already when I just couldn't calm down. Both times it has had an immediate effect.

There are several different apps, I chose the one that was free 🙂

SELF HELP TIPS FOR MANAGING ANXIETY

Chris_B — Tue, 09 Jun 2015 06:40:02 GMT

Reach Out have released a new app called "Breathe" which is designed to help you control the onset of physical anxiety and stress symptoms. Although it's aimed at younger people, the principles are universal and it's worth having a look as it's free to download.

SELF HELP TIPS FOR MANAGING ANXIETY

Liz90 — Mon, 15 Jun 2015 12:21:39 GMT

Very handy tips,
however being HIT OVER THE HEAD with sudden severe anxiety and panic attacks I find that the best way to help subside the attack is to just do what comes to mind. Hell, I've even done extra loads of washing just to keep busy. I'm sitting here on the computer instead of sitting in front of the tv crying. I found that a quick jolt of pushups and sit ups got rid of the anxiety for quite a while.
Physical activity, as scary as it may seem to get out of your bubble is the best way to go.

SELF HELP TIPS FOR MANAGING ANXIETY

Stick__Stuck____Stook__ha — Wed, 17 Jun 2015 02:05:44 GMT

Is this app available on Android?

I can't seem to find it. 😞

SELF HELP TIPS FOR MANAGING ANXIETY

Chris_B — Wed, 17 Jun 2015 02:46:51 GMT

Hi there, it doesn't look like they have an Android version at the moment. But they do have another app called WorryTime for Android.