SELF HELP TIPS FOR MANAGING ANXIETY
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.
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
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.
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 🙂
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.