I have just joined this forum, so I am no expert to answer any of this. I have just transitioned into being a Youth Worker in the last 2yrs after spending 25yrs in the Building Industry. Anxiety is why I have joined in here. I suffer from it when I'm in a new relationship with a partner as my triggers are set off, the ones I haven't dealt with properly fire off. Old wounds surface & I am confronted with them.
Meditation is the 1st start to helping you. Breathing is really the 1st start, but you learn about this in meditation. I love the initial post on this forum from the author/editor here, which talks about asking your mind for an answer. Meditation is a journey. No session is ever the same. For me, I need about 10min to empty my mind of the useless random thoughts, then my mind goes a lot quieter, then the IMPORTANT things come into my conscious mind. These can be amazing revelations or what I need to address that I've been avoiding.
There are guided meditations which are great to start with, but if you want to really understand your mind, find one that has 5 - 10mins of guided meditation, then just has music for the next 20min - 1hr. You will need to meditate at least 3 times before you will have a profound moment, it was about 10 for me. Everyone is different though. Meditation will help ground you & release you from the intense emotions of anxiety (fight or flight)
Being kind to yourself to is very important. Learning how to be your best friend & give yourself the love you deserve. It is very helpful to pull yourself up too, if you are saying to yourself you're a d_ _ _ _ d etc. Only talk to yourself in the same tone & language you would if you were with your best friend.
Another thing to try is the 5 senses. Hear, See, Feel, Touch & Taste. This is a great way to get your mind to being in the "now" Anxiety is the fear of the future, depression is fear of the past. When you are appreciating the NOW, you will not be thinking of the future, or the past.
The rumenation of being stuck in the past, or worrying about the future, is what fires off your nervous system. Finding a way to appreciating NOW is the key. Going for a walk is VERY good, or any exercise. Getting "outside" is very good as well. A walk down the beach, a cold or cool shower. Playing with your pet. It's all distraction at the end of the day. No one needs to stay stuck in their head. You can do it, you can get better through some small things you can do on your own.
A good psychologist is also worth their weight in gold. Sharing with supportive friends is also great. One of my issues is always wanting to be perfect. This is a "big issue" as this is not fair to place on anyone. We all make mistakes, we are human. We are going to always make mistakes, be kind to yourself. Give yourself a break.
Sorry for the ramble, maybe something here is useful for you?
Good luck with your journey, we have all suffered something. Well done for sharing. Talk about it all can help a lot, but you can also talk about it all too much. Don't analyse it for hours on end, days on end is worse. The answers come when you aren't thinking so hard about it. Let the answer come, it will come. Sometimes the answer comes to me years later.
