Tips for Anxiety in tricky situations - work, university, school etc.

[E_Paddington]

I'm reaching out for some tips on reducing anxiety and anxiety attacks in situations where you can't leave, provide a distraction, speak to someone etc.

I often find that the common advice provided for reducing anxiety is difficult/impossible to reenact in the situations where I experience anxiety the most.

Does anyone have any advice for some tips (before, during and after these scenarios) to reduce anxiety when in places such as work, university, school etc. where you experience severe anxiety but cannot leave?

[smallwolf]

Welcome...

If you are looking for something immediate there are only 3 things which I can think of

1. deep breathing exervice

2. saying "thank you" to mind and let the idea float away

3. trying mindful eating with a lollies. for example, using minties... engage all of the senses by feeling the mnty while wrapped. how does it feel in your hand? what does it sounds like while you move it around your hand? does it have any smell. etc. repeat the process with the wrapper removed. then rather than chewing on it... starting by sucking on it... and repeat the process as possible. how does it taste? smell? etc.

[PamelaR]

Hello E Paddington

Welcome to Beyond Blue (BB) forums. The discussions are informative, caring and supportive. BB website home page: www.beyondblue.org.au has a lot of info, have a look at the facts tag for the topics you're interested in.

Juggling work and university is hard work. I worked full time and studied part time. One time I didn't go to an exam because of anxiety. Luckily my tutor got me to attend at another time. At that time, I didn't know how to manage anxiety levels and my gp saying do a 5km run didn't help. The uni counsellor did help address some issues.

Tips are from https://www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies. Not all the content is the same,added a little here and there.

I've used techniques for years and are successful (most of the time). Depends what's happening in my life.

slow my breathing. When I get anxious my breath is shortened. So I 'focus' on my breath - breathing in for 3 and then out for 3. If I'm particularly panicky after breathing in I hold for 3, then on breathing out i hold for 3.

progressive muscle relaxation. Dfficult to do when sitting in class or at your desk at work. If you can remove yourself to a quiet spot. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly.Helps reduce muscle tension that often comes with anxiety.

stay in the present moment. Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help.

get to know your anxiety. Keep a diary or a journal and record how you're feeling, when it’s at it’s best – and worst. Find the patterns and plan your week – or day – to proactively manage your anxiety.

challenge your self-talk. How you think affects how you feel. Anxiety can make you overestimate the danger in a situation and underestimate your ability to handle it. Try to think of different interpretations to a situation that’s making you anxious, rather than jumping to the worst-case scenario. Look at the facts for and against your thought being true.

Above all - Be kind to yourself. Remember that you are not your anxiety. You are not weak. You are not inferior. You have a mental health condition. It’s called anxiety.

Kind regards

PamelaR

[PamelaR]

Hi EPaddington

Some other things you might like to think about when you outside of the work, uni environment -

Healthy lifestyle. Keeping active, eating well, going out into nature, spending time with family and friends, reducing stress and doing the activities you enjoy are all effective in reducing anxiety and improving your wellbeing.
Take small acts of bravery. Avoiding what makes you anxious provides some relief in the short term, but can make you more anxious in the long term. Try approaching something that makes you anxious – even in a small way. The way through anxiety is by learning that what you fear isn’t likely to happen – and if it does, you’ll be able to cope with it.

Plan worry time. It’s hard to stop worrying entirely so set aside some time to indulge your worries. Even 10 minutes each evening to write them down or go over them in your head can help stop your worries from taking over at other times.
Learn from others. Talking with others who also experience anxiety – or are going through something similar – can help you feel less alone. Visit our Online Forums to connect with others.

Kind regards

PamelaR