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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[sparrowhawk]

I get a lot of anxiety when I am asked to do something in public - especially sing or read. The thing is, I have already done these things many times and I KNOW I can do them, and I know that I will be helping others by doing them. I just get terrified and tell myself I can't do it and I'll make a mistake. I have been using some mindfulness techniques to help, some deep breathing and trying to be prepared so that I can have the best chance of getting it right.

[Jasmine00]

Thanks for the advice. I have tried a few counsellers and they have either been very unhelpful or disinterested. So I am very hesitant to see another counsellor. My anxiety and depression impacts myself - and as a band aid fix, I work long hours, and study as well taking on more than I can but always manage to get through. I don’t think this is good for the brain . Previous trauma experiences ( such as being part of the mean girl pack, where my reputation was tarnished forcing me to relocate and move out of the department ) and horrible strict upbringing has impacted me as an adult. My partner is the best thing that has happened And it has provided me some stability in my life my relationships with other people are non existent. I am weary if everyone which deters me from connecting with people , particularly given my mean girl experience. These are just a few thoughts I would share.

[Craig_F]

Yoga is great to calm the nerves also Tai Chi jasmine tea helps calm the muscles helps with sleep keep thinking positive I know how hard it is I have had anxiety for most of my life keep your head up stay strong have you tried electro therapy a lot of research has been done on this method

[demonblaster]

Hi Craig Jasmine welcome to bb and readers too ☺

Thanks everyone the contributions here are I'm sure helpful for many.

There are various techniques for coping with anxiety as seen in previous posts.

I think but don't know for sure anxiety is depression and stress finding an out.

It seems to feed on fear and convince us of failure and doom.

It's said which I believe through mind control anxiety and depression for the most can be controlled.

Agreed Craig keeping positive thoughts flowing is a big help it tends to open our minds and give us peace where anxiety/depression close and tense us.

Breathing nice and deeps a major we need the oxygen around our bodies and brain to fully function.

If we believe we can do something we give ourselves a much stronger head start.

Best to all ⚘😊

[Noddy21]

What happens when your anxiety and depression are debilitating and you can’t manage your normal day to day things like work?

[demonblaster]

Hi and welcome to bb Noddy ☺ hi everyone too ☺

It's sad hearing of people suffering so much with anxiety. It sure can tie us in knots.

I don't know if you're up to reading through this thread Noddy there might be something you find helpful.

Depression and anxiety are said in majority of cases to be able to be controlled which is good news.

Imo I think it's a good idea to see your Dr you poor person it's so hard isnt it. Maybe you could write down what you go through to get everything across.

I really do feel for you and wish you the best. It really doesnt feel like it I know but we do have the strength in us needed to get through this and theres a lot of helpful knowledge out there and ways to cope which can be taught and practised.

Take care Noddy you've come to a really good place here.

🌴

[hopeful_]

I have found exercise helpful. I'm starting off with walking, but working up to playing basketball to burn off some of that anxiety. Sometimes the anxiety gets overwhelming, but when I push myself to exercise, I always feel better. I'm trying a few meditation apps and breathing exercises as well.

[demonblaster]

Welcome to bb Hopeful! Hi everyone ☺

Thanks for your input Hopeful.

Yes I find too exercise is mammoth helping with mh (mental health).

My stress was mega with the loss of my love, BP (bipolar and other mh on top). Walking hills I think kept my sanity...just. The hard breathing is a great release. Also exercise releases feel good endorphines makes it worth the effort too. Kinda like desert after a workout 😂 gimme da sugarrrr

Breathings a major not only to help with relaxation. Our bodies tense with pain which makes us shallow breathe.

We survive and function on oxygen makes sense to get as much as possible circulating.

Guided meditations a great idea. If there's any particular ones you like its ok to name them if you feel like

Sometimes I self meditate without guidance too, being aware of breathing reasonably deep and slow. Thinking of a place I'd like to be like in the water or watching it comfy in a chair or looking at stars etc.

Take care everyone and remember nice deep breaths.

Caio ⚘

[Butterfly_Wings_of_Hope]

This is another suggestion that I practice, that was not mentioned on the original post.

Keep a Positivity Journal where you write down anything good that happens, any victories, successes that you can write down so that when you are down or anxious, you can look back at the positives. This is great for pulling me out of anxiety or out of a down mood.

I especially benefit from reading positive poems I write when I'm in a good headspace. Poetry is magic for my mental health especially when I remember the good place I was in when I first wrote the poem.

I'll leave you with a poem from my journal, and I hope it is helpful for anyone who comes across this post.

GROWTH INTO RECOVERY
I WILL recover
Through all the suffering
I will learn the things
God wanted me to learn

Why am I here?
It isn't clear
But creativity can mean escape

I WILL recover
Through all the suffering
I WILL learn to grow and I WILL leave this place

~ Butterfly.

[Blufftuff]

Thanks for sharing yes poetry sounds like n awesome way to help with anxiety.

There are many things people can do to help beat anxiety, some paint, some walk, some socialise.

The list is endless.

What I discovered was to be aware of own well being and this made all the difference for me

it was like a challenge, it gave me something to focus on which was positive thus reducing anxiety.