Practical tips for dealing with anxiety

[paralysedbyinertia]

I am really struggling at the moment. Don't want to go into detail about the causes of my anxiety - some of them are valid causes for concern and some of them are probably quite irrational. Either way, I am struggling with constant negative thoughts and a persistent anxious hum. Lots of what ifs and worst case scenarios bouncing round my mind.

I know that many others are feeling the same, so I wondered if we could have a thread full of really practical tips for dealing with anxiety that might help me and others find effective coping strategies.

So far, things that have helped me are:

Exercise - the more intense the better
Meditation - when I actually stick with the habit
Sleep - when I can actually drop off

I'd be interested in what else works for people - any suggestions around diet? Supplements? Aromatherapy? Elastic bands round wrists to be pinged whenever you have negative thoughts?

If you suffer with persistent negative thoughts that make you anxious, what has helped you?

No tips from anyone?

I'm sorry you're feeling this way - I don't have an anxiety disorder, so I don't have anything that works for me except to give myself a mental shake if I'm feeling anxious about something and ask myself what's the worst that could happen (eg. public speaking, walking into a room full of people I don't know, taking an exam, the kind of stuff everyone gets anxious about).

I would think sleep, meditation and exercise should certainly help though! Hopefully the exercise would make you tired enough to get to sleep as well. I find I'm much less fragile/sensitive when I've had plenty of sleep (easier said than done I know).

Hope someone with experience will be along in a minute with more sensible advice

It's about breaking the cycle for me, especially when I am in a state where I have constant, low-level anxiety and that becomes my "normal".

I find this reminding myself about this Buddhist flow chart helps me gain perspective.

Thank you @Xiaoxiong.

@TwigTheWonderKid

It's about breaking the cycle for me, especially when I am in a state where I have constant, low-level anxiety and that becomes my "normal".

I find this reminding myself about this Buddhist flow chart helps me gain perspective.

That's a great flow chart, @TwigTheWonderKid.

What I most like about the flowchart is how simple it is. It stops me going down "what if" rabbit holes.

www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care/

I read The Anxiety and Phobia Workbook, and found some of the suggestions there really helpful. For me exercise and cutting out caffeine made a big difference.

Good diet - avoid carbs works for me
Exercise that clears my mind
Writing in a journal
CBT - speak to your GP

[quote Tickledtrout]www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care/[/quote]
Thank you, I'll have a look at that.

@TheUndoingProject

I read The Anxiety and Phobia Workbook, and found some of the suggestions there really helpful. For me exercise and cutting out caffeine made a big difference.

Will look at this book too. I start my day with two cups of coffee, maybe I should switch to decaff.

@Worktips

Good diet - avoid carbs works for me Exercise that clears my mind Writing in a journal CBT - speak to your GP

Thanks. I need to work on my diet, I think. I will investigate CBT.

Also doing something creative that really occupies me (for me it's pottery and gardening) really helps.

Keep busy.

Magnesium.

Usually, when I'm beating myself up, it means I should claw back time - reprioritise.

Doing something - anythign that gives me a sense of achievement. Sometimes its getting out of the chair to make a cup of tea, sometimes it's clearing a bed at the allotment or tidying a cupboard.

I watched Bridge of Spies the other night - the refrain of the Communist spy when asked 'aren't you worried?' is 'why, would it help?'. Worrying doesn't help.

Think about it - then either do something about the thing - or if nothing can be done - park it.

I saw that you have coffee. I used to drink two cups a day too and started to have bad anxiety. My (scientifically unsupported)theory is that caffeine was building up in my body. I gave up coffee for about 4 months and it went away. Now I have once coffee a day and that too with one espresso shot.

Also walks in nature/parks while listening to the sounds (ie no muaic or audiobooks in your ears) help immensely

And 10min daily meditation

And yoga nidra

Would sleep be even better if it is at a consistent time? When IPlayer and other catch up services came along, I stopped any late nights for tv, and have found this has made a real difference.

Exercise, eating well, and getting involved in something creative, either crafting or playing music, helps me. Probably sleeping well would help too but I never seem to be able to manage that!

OK, I will try cutting out the coffee. I can drink decaff quite happily. I have just taken some magnesium which I had in the cupboard.

I want to do another job after working self employed for 15 years. I'm feeling very anxious so have been taking Passion Flower for five days. It's subtle but allows me to think.

Thank you, will look into passion flower.

One of the things that I have been majorly stressing about has just been resolved - turns out I was worrying about nothing. I still have another significant concern to stress about, but hopefully that will get sorted as well.

Worrying is such a waste of energy!!

Yay @paralysedbyinertia !

I have completed some tasks today which I had been putting off because I was anxious about them. Turns out they were not that scary after all. Now I feel so relieved. Until I find the next thing to feel anxious about...

I have really quite bad and chronic anxiety. Things that help me are, in order:
Sertraline
CBT
Exercise
Time alone
Nature
Proper sleep
Decent diet
Magnesium

honestly the main thing that has helped me has been medication. I'm on the lowest possible dose of citalopram (like the dose usually given to children) but I find it just takes the edge off and things I would usually worry about don't bother me as much.

Also exercise - I find something very exerty like a quick run, or swimming is best for me rather than yoga or an hour long class of something. Wild swimming is amazing!

intensive cleaning with LOUD music on my headphones - feel good chemicals from exercising and you feel productive too.

I also have a list of funny gifs/jokes/youtube videos/tv shoes that I keep that make me laugh so if I need a quick pick me up I can have a look at them. If i'm in a cycle of worrying they can sometimes reset me out of it by distracting me, or just a little dash of endorphines from giggling to make me feel a bit better. I would share some but everyone has a different sense of humour so it's what you like!

It's the old faithful but having a bath with a lot of lavender in it can sometimes relax me a bit.

Also often when I'm worrying I don't sleep very well so I've got some tickly cough relief medicine which absolutely knocks me out. Similar to night nurse. I try not to take it very often, but it's helpful to know it's there, so if I go to bed at 10 and am still lying awake at 12.30 I can take some and get some sleep rather than lying awake worrying about if I will go to sleep or not and how tired I'll be in the morning, which makes me more anxious. Most of the time knowing it's there as a back up means I don't need to use it.