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 Grandy and all

Roxy welcome to the forums and really well done focusing on good memories that was huge to think of and do that really glad it took the edge off

Grandy hey darlin sorry I did read this and back now at least. Thanks I heard part of "weightless" it was nice and apparently no:1 for anxiety.

Nice calm slow deep breathing gets the oxygen where it needs to be and on exhale if we say to ourselves Relax, dear Grandy researched that and it's proven to help.

Good days all

[Moonstruck]

Has anyone had experience with the MindSpot website....their online therapy or whatever they offer? Did an Anxiety test on it and came up "Severe Anxiety...see someone asap"...and the K 10 anxiety one came up "high"...I could have predicted that....I know I can get some free visits through my GP care plan thing...and must check if my health fund also covers some of the cost of a psych to talk with. I don't want my GP to know how bad i get...she has this other perception of me being capable, intelligent, articulate, fun person!! I can't show her the real me. She has enough to worry about with keeping a check on my physical condition.

I have been OK and manageable for such a long time...I seem to have gone severely backwards, after a death of close family member, break up with partner/companion, hot humid weather, Xmas pressure, making travel plans, settling in a new pet, recess from the hobby/activity and the friends involved due to the "festive season", because of this I have incredible loneliness, temptation to drink again (been off it for nearly 6 years due to it being life threatening to me, Dr's orders).....can't think straight, checking on everything, feeling paranoid, want to shut myself away during the days, only relax and feel OK once darkness falls..........realise I am venting here, rather than giving self help tips...but God I need some.......I had to get all that out before it turns into a full blown panic attack...sorry....

[Ggrand]

Hello Moon,

I just started a Mindspot course on Monday..

My gp registered me and two days later, Mindspot contacted me and I did their test online and they started me on a 8 week course. Om Monday...unfortunately I was also admitted to hospital for a few weeks, so I’m trying my hardest to do while in hospital...

Moon speak to your dr and ask him/her to register you...

So far the cousre I’m doing is CPTSD/depression and anxiety, handle triggers and coping tools....

I hope I’ve been of some help Moon...

kind thoughts,

Grandy..

[Moonstruck]

Oh Grandy....thank you for replying. I know you are going through such a lot at present....the fact that you took the time to tell me about Mindspot is very much appreciated. sending lots of hugs to you....I am sure you are being taken care of....we all care so much here...it's evident by the lovely friends who've been supporting you all the way......

I will look more into Mindspot...but feeling a bit hesitant and scared....which is precisely what this anxiety does to me....I feel scared to take a step in any direction...unless...unless...what if...what if? I do realise I need some expert guidance .....or I will hide myself away where no-one can judge me, or think I am not good enough.

Thank you again for your help, particularly at this time which is so difficult for you.

Kind thoughts back to you....x

[Ggrand]

Hello Moon,

Please don’t be afraid of the Mindspot course, I know you can do it...I spoke to one lady councillor, it’s easier online, then once a week I will be contacted by my assigned councillor, it’s always just the one that you speak to...it’s about an hour a day reading and homeworking...Please moon don’t ask yourself what if?....instead say to your self..I did it....You are so much more then good enough Moon...Please believe you can do it moon and take that first step...please when you can,,speak to your gp...and do it for you....

Kind thoughts,

Grandy..

[Moonstruck]

Grandy...I just signed up on Mindspot, filled in the questions etc...hoping I have done the right thing and already beginning to wonder how honest they will let me be, how judgmental they are, (I believe someone is phoning me) wondering if I will "put on an act" my telephone voice and manner etc..when they do phone...as that will not help me at all.....whether everything will be private....it's pretty bad for me at the moment...

the anxiety is so bad, as bad as it can be without a full blown panic attack....I can't find relief...thanks for your support....

[StaticRose51]

Sorry I have only just been back to bb after being super busy and catching up on sleep I shall respond soon. Amazing bb family here.

[StaticRose51]

Zoostar very nice those things are comfortable... nice job. I usually do this sometimes too 🙂

[StaticRose51]

Sending kind thoughts and something to do today You can make this and get through to the sunny days.

[agobella]

Hi

I am going to start Mindspot on 31st December, so I will keep in touch on how the course goes. The lady who rang me yesterday was very helpful and we spoke for 30 minutes about the program, it means I have to find time and motivation to do 4 hours a week, but if it works in conjunction with my meds, I will be more than happy. Unfortunately I haven't been able to do exercise this year due to severe plantar fascititis. I usually play golf during winter at least once a week which helps my anxiety quiet a lot, but it has been a harder slog this year due to physical inactivity.

Sera