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

]

[demonblaster]

Hi everyone ☺

Welcome to first timers, Bubalady BlueJay8 Balticskillz and Chris8786 and newer posters ☺

Thanks for your input.
That goes for everyone ☺
One comment can potentially help numerous people.

Chris I recently finished an 8 wk 'Mindspot' course.
It's very worthwhile.
It helps with depression anxiety and emotional control pretty much.
Free online.
Professionals behind it all.

They taught and I've heard bits here about ... "thought challenging"... this is great cause we tend to habit accepting first negative thoughts without question which keeps us down.

Things to ask yourself are..

• How likely is it to happen

• I try to remember why I'm thinking of it

• How will I feel about this in a wk or mth

• Is it true

When you realise a negative thought landed which is how mindfulness (Being aware) is valuable.
Or we become aware of feeling anxious, if we habit taking slow calm deep breathes and out slowly.
Only focus on being relaxed. It keeps the oxygen flowing and clears our minds to new thought.

There's more to thought challenging I'll read more on the course. The info stays for 6 mths.

Our minds think fast so it doesnt take long to move onto another thought.

When we learn to direct our thoughts we have control

So while we're exploring a thought we're focusing less hopefully on the pain or fear which potentially with practice can help us cope with fear and learn to use our stress in our favor.

It's an energy burst

Deep breathing is good to do as often as you can.
If you mentally say and feel yourself RELAX on exhale is proven to help with tension.

Mindsets a whopper.

If we believe we can... we probably will.

The great thing is in most cases depression and anxiety can be worked through or managed.

Hope.🌱 = New beginnings.

We have the Intelligence power and ability to rise above.

There's a lot of help out there and especially thanks to here so much learning in a peaceful friendly enviroment.

🕊 best to everyone 🌿

[Jill_G]

Has anyone experienced phantom smells and taste. ...its with me all the time and contributes to my sensitive tummy. Im told its anxiety causing it....question is will it go away

[demonblaster]

Hi Jill and all ☺

I haven't but think I've heard it before here from others.

My guess but I dont know if and when you get control over it maybe the symptoms too would ease.

[Jill_G]

I hope so as l was thinking l was the only one withbthis sympton. ..thank you for your response. Its hard finding information on this sensation

[demonblaster]

Your welcome Jill ☺

Sounds awful unless I guess if they're pleasant tastes and smells.

I talk a lot about this because its the world no: 1 for reducing anxiety.

Marconi Union "Weightless" thete's more info pg 4 and some more top music if you're interested.

Music helps with both depression and anxiety I read recently. The right type that is.

I'll have a quicky squiz if theres info on the net.

I'll be interested how you go with that poor darl.

If anyone would like to join I'm breathing in nice and slowly over 5 secs through my nose..

Holding for up to 6 seconds..

and slowly exhaling feeling and mentally saying Relax.

3 times.

🕊 it's achievable and in us

[Jill_G]

Thank you l will look into it...l so appreciate your help.

[demonblaster]

Hi everyone ☺

A pleasure Jill ☺

This is interesting and certainly makes a lot of sense.

https://www.anxiety.org/the-effects-of-stress-on-our-sense-of-taste

Any body for some deep breathing?

Have you seen the ads on TV where a singy voice says O. 😅 quite catchy.

SO ... 'O' ...breathe in nice and deep ... 'O'.. 😆...don't forget to exhale...

[Jill_G]

Can anyone give me advice on how to manage my stomach sensations l feel most mornings from anxiety...lve had it for months. ...some days its ok....other days its likelm going to be sick...lve really struggled with this symptom

[demonblaster]

Hi Jill and all ☺

You poor girl you're really affected badly by anxiety I feel for you. Comfort in it can be managed with therapy learning and techniques.

I've heard for yrs Ginger can help with tummy pain. There's ick tea lollies the raw plant etc.

Have you spoken to your GP about this they'd probs have better solutions and could look into any other causes.

Do you eat regular meals which if not I think could contribute but unsure.

Jill a great reliever of stress is exercise are you in a position you can get out for a walk esp in the sun is excellent for helping our moods.

Breathing exercises help a lot with apart from oxygen which our bodies need and in anxious times we tense and shallow breathe.

I do sympathise with you hun. Keep in mind lovey this isnt a permanent.

With us being aware of thinking patterns and proactive with guidance you can be looking back on this.

Thanks for posting ☺⚘

[Guest_2496]

Hi Jill

If reflux has been ruled out as a possible cause (meds can help with reflux) then I’d have two suggestions - sound simple and not an instant fix but focusing on your breath can help with anxiety. Breathe slowly in through the nose out through the mouth. I use distraction by listening to a guided meditation first thing if needed - headspace app has a 3 min one called panic.

And my other suggestion is to keep some dry crackers next to your bed. Like morning sickness when preg they say getting something in your stomach will help with nausea.