SELF HELP TIPS FOR MANAGING ANXIETY

[AGrace]

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

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[cake my day]

Hi everyone

i have been feeling anxious for about 2 years. My kind of anxiety is triggered by certain stimulus and it is exhausting to be honest. My mind and body feels so tired of it and honestly i always ask myself why is this still happening even when before is started feeling this way i was fine and happy.These days i don't take joy in my favourite hobbies and am feeling miserable. I will try the tips i have seen on the forum.

im just wondering does anyone else feel something similar to this?

[Doog]

Hi, my anxiety happens mostly on the road. My actions are limited, apart from pulling over.

Talk back radio has been an absolute saviour, especially when good topics are on. A good session can distract your mind and have you mentslly engaged.

Being in the car and alone, talking or singing loudly helps by releasing the tension in the jaw that leads to my breathing difficulty. Not always, but enough times to be worth a mention.

[Jill_G]

I know how you feel.My anxiety came out ofvthe blue 3 months ago and have struggled ever since. My lack of motivation and tired all the time even after getting heaps of sleep. Ive tried to think positive and work hard at it every day but every morning its at its worse especially when my gagging starts its awful. I just want my old self back as l was a very happy person. Ive learnt lm not alone

[Guest_2496]

Hi all

What a great thread. I read about the music Weightless on here and have drifted off to sleep to it the last two nights.

I also didn't know about the Mindspot course but I recently did one with This Way Up specifically on health anxiety and it was helpful (they have several specific ones).

When I'm really anxious/stressed and can't focus so much on reading I find things on the net to watch/listen to. Dr Harry Barry has a few short videos which are good and informative. Petrea King's Meditation Group on fb is wonderful (for me) - she runs a live talk and meditation on Monday nights but you can listen any time during the week. And then I also drift off to sleep to Michael Sealey on youtube.

On my phone and every handy I have the Headspace app (they have some very short meditations and are great); and Buddhify which I used to use a lot but these days prefer Headspace.

Hope some of that helps someone.

[autumn_red]

Something I find helpful when I'm feeling anxious is going out for a walk in the fresh air. If I can't get out of somewhere though, I sing a comforting song in my head and it usually calms me down quite a lot. If I'm having an anxiety attack, I make sure I can get outside into the fresh air, and I concentrate on settling my breathing. I drink plenty of water, and sometimes squeezing some ice cubes in my hands helps to calm me down. If I'm just having anxious thoughts at home, putting in some earphones and listening to music really helps me. I also read or stretch.

[PamelaR]

Hi everyone

So many good tips - thank you Jill, Doog, Cake My Day, Autumn Red - such great ideas that you've shared.

It's rather great this thread meanders along on its own with new people popping in here to share their tips - AWESOME everyone.

Every little TIP helps.

Kind regards

PamelaR

[Chloe111]

I’m intrigued! What else do u do to curb the anxiety? I’ve tried smashing plates to ice baths..

[Tread]

music.. blocking off all sounds and using a headset. I can control my mood with different types of music. mostly helpful when I feel like I can’t go outside and face people.

Showers. I’ll just stand there and concentrate on the water.

Taking a tablet when I feel it coming and I know I’ll be in a situation that’s likely to stress me. Mine are use when needed.. not everyday ones.

The one I don’t know how to control is my worry/fear anxiety. Which turns to anger. It’s the worst one.

[Shirty05]

Hi Jill,

I experience the exact same anxiety as you where the mornings before work are terrible with panic attacks, catastrophic thinking and dry reaching. It’s got to the point where I’ve had to take time off work to seek help.

Do you have any tips on how you manage intense anxiety in the morning? I find it very difficult to go to work after a severe panic episode and the day becomes a bit much for me.

You aren’t alone

[Jill_G]

Hi there Shirty

Sorry to hear you are experiencing these symptoms l know exactly how you feel. The morning anxiety was the worse and lve found in time my physical symptoms such as gagging and anxiousness have gotten better.Once l accepted the anxiety and not try to fight it so much it became better. It took about 7 months for my dry reaching to subside abd occasionally l still feel it but l wont let it control me. I only just in the past few weeks have managed to get back to work.l keep busy. Your not alone and it will get better.

Take care