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

]

[Blufftuff]

Thanks for sharing as was very inspiring to me.

Yes our minds are very powerful and often it consumes me (kinda like Overwhelming) and feeds on negative thoughts which can get out control leading to anxiety.

Overtime I have learnt to control my mind and get in early and change my thinking so I am focusing on the positive and this reduces anxiety a lot

Being on lots of medication this is often hard to do but I encourage everyone to try this and look forward to hearing results

[demonblaster]

Hi Blufftuff and everyone 😊

Thanks ☺ glad you got something from that.

Anxietys awful. It's consuming and frightening.
The overwhelming part can come on so quickly too it's like where did come from

In severe attacks of anxiety I've been able to settle back down during the height of them that's not as hard as it sounds.
That may sound like a few marbles are wobbly but truth 😆

Redirecting the focus from what's going on which is so full on scary and as you said overwhelming to...

• Concentrating only on catching the breath and being aware of breathing slowly in and out

• I found also saying to myself in a matter of fact firm way this is anxiety I can get out of this.

I think it's like depression, the more we think and acknowledge how we feel the worse it gets. 5akes time and practice but anything for peace eh.

Yes definately the more we can be thinking on good things helps.
Might be memories laughs we've had, things we get/have/had pleasure from trigger good feelings. Maybe endorphin release.

The more we train our mind to focus more on goods than bads it makes sense that there's less room for negative nags

Definately helps to catch them before they avalanche well done that's good control Bluffs

Our thoughts become our reactions so with awareness practice and time we've more chance at controlling how we feel.

It's tiring isn't it but anythings gotta be better than hell so it's worth the effort.

Big calm breaths peeps ...innn annnd out slowly at times I do that often and does help calm in anxious times.

🌱new beginnings.

We can! We ARE strong enough no matter what our negatives say.

Best to everyone ⚘

[SD0102]

I’m dealing with anxiety for the first time and was shared the link to this thread.

There are some really good suggestions posted on here, so thank you to those who take the time to share.

[demonblaster]

Hi everyone ☺

Good on you SD0102 it's nice you saying that. I'm sure that'll warm many hearts.

They say which I find very comforting that depression and anxiety both can be managed.

I do believe we have the strength we need to get through.

Depression anxiety and pain bury our coping tools but they're still there.

Hope you continue finding here of help. It's a great place where people understand hard times pain and help eachother like you just did. It's encouraging for people knowing they've helped others ☺

All the best in your journey 🌱

[SD0102]

I’m just wondering if anyone has any successful tips on getting back to sleep once you wake up in the middle of the night ?
I normally listen to a mindfulness app, when I go to bed, but after waking up a 1.30am this morning and still awake at 4am, I am open to suggestions.
move had 3 night like that this week.

[demonblaster]

Hi SDO102 and all ☺

It adds to anxiety too not getting the right amount of sleep. Stress levels heighten too you poor thing it's frustrating isn't it.

There's a very good thread called "Sleep" One of our amazing CC's (Community champions) put up I think you'll find you get a lot of good tips out of.

Best wishes ☺

[chloe_xx]

Hi SD0102

I know getting back to sleep can be really frustrating and annoying, have you tried reading a book? Reading can help relax the mind and encourage sleep.

Hope this helps.

[davoid]

Hi everyone,

new member. I appreciate all the tips and suggestions. I suffer from anxiety that started around 2018. I think anxiety is as varied as the people who suffer from it. I'd like to come at it from a different angle. A lot of the online help and suggestions assume the person is thinking about things that cause anxiety and/or depression (these are often linked in my experience), and that not thinking about them will help, or there's negative self talk going on that is causing anxiety, etc.
But what if there are physical symptoms and/or actual situations that are causing the anxiety?
I have had Chronic Fatigue Syndrome/Fibro Myalgia since 1995. CFS affects the hormones, hormones effect all the systems of the body. Having a chronic illness can be quite limiting in many ways, so this can affect mental health as well.
PTSD is a physical illness that affects mental health also.

I am an active and practical person when it comes to my illness. I take many vitamins/minerals, Chinese medicine, health supplements, St John's wort, and Seremind (lavender oil). I walk every day with stretches, I do 8 mins of yoga and chanting, I do a 40 minute workout every 4 days (isometric/dumbbells/abs), I don't smoke, drink small amounts of alcohol off and on, sometimes months without any, no drugs.
There's is not much more I can do for my health, but I still get depressed, and get anxious.

With CFS and the hormones not working, in my experience it is similar to someone with PTSD, or the old fashioned term for returned soldiers: shellshock. I am sensitive to noise, cold, lots of activity, smells, etc. It is like I am right on the edge of a nervous breakdown. So if I look at my circumstances: 51, no job, no family, no friends, no energy to do much, no socialising, living in a unit that isn't temperature stable, living in a cool climate, living on a noisy street, etc. with a small chance of getting out. Isn't it an wonder I am feeling anxious?

I just saying: sometimes the reality of the situation you are in is causing the anxiety and depression. Yes, you can meditate and it will help, you can exercise and it will help, but the situation is what it is. People end up alone with no purpose and our society isn't equipped to offer much help.
It is a lot to ask the person who is drowning to just change the way they think about the water...

I've thought about medication and been close to asking my GP for some, but so far I've resisted, but I think I need medication now.

[Sophie_M]

Hey davoid,
Welcome to the forums, we are glad that you have decided to reach out and share your thoughts and feelings here with our wonderful community. We can hear that you're really struggling with these intense physical symptoms and anxiety, but please know that you've come to safe, non-judgemental space to talk things through and our community is here to help support you through this. If you feel it may be helpful to talk these feelings through, we'd really encourage you to reach out to the kind and understanding counsellors at our Beyond Blue Support Service. They're there for you 24/7, day or night by phone on 1300 22 4636 or also through Webchat (1pm-12am AEST) at: www.beyondblue.org.au/getsupport There will be many others here in our community who will be able to relate to these feelings- you're never alone in this. We hope that you keep us updated here on your thread to let us know how you're going, whenever you feel up to it. 
 

[blondguy]

Hi Davoid and Welcome too!

I understand your feelings with anxiety and the many physical reasons that can bring on these awful symptoms. I used to have acute anxiety attacks for a long time and take a low dose of an SSRI which have worked well

Just for your information there is informative thread re physical symptoms of anxiety. The link is just below

www.beyondblue.org.au/get-support/online-forums/anxiety/what-physical-feelings-of-anxiety-do-you-get

Just a note...my close friend was diagnosed with Rheumatoid Arthritis just a few years ago and then the anxiety issues started...Its not a nice place to be in Davoid...I hear you loud and clear

The link above is a huge thread.....with many people discussing their own physical anxiety symptoms

you are not alone

Paul