When your anxiety is high, what do you do to help yourself

[ApproachingTheBig40]

For some reason today i feel really anxious!
Its not xmas related as i have everything sorted and no dinner to cook or prep for.
All i have is a small bit of ironing i want to get out the way.

But i feel really anxious.
Im pacing the floor almost. Kids all playing nicely and they have a party this afternoon.
I feel like I'm spiralling, so strange it's been ages since like this.

Walking in nature helps me. x

Yep. Walk or run will help.

Great suggestions. Sometimes a bath helps me relax too

Walk and a soak in an epsom salt bath fix just about anything. 😊

Write down everything you’re thinking a ‘brain dump’.

Perhaps there’s something buried in there that is actually worryingyou. I’ve also read that writing it down, somehow removes it from your brain.
Mostly recommended when you cant fall asleep due to a swirling brain. Might work for you.

I get this too. Sometimes it’s because even if I’ve planned well, I still think there’s something I’ve not done. It’s a lack of confidence in my abilities, even though I’m very conscientious and thorough.

Yes to writing it down.

Going for a walk is impossible today without dragging half the kids.. Making it stressful and its belting down.

I find reasoning out loud helps. Use a calm, firm tone of voice, decisive but not stern.

Tell yourself, out loud.

This feels like an emergency, but it isn't.
I am having a physical response, I am not in danger
I am safe and secure.
Everything is under control.
This feels awful but it will pass.

Exercise
Walk in nature
Bath while listening to a meditation or talk on Insight Timer

put your screens down!

Breathing deeply.
Mindlessly mooching round shops.

Drinking (not the best solution but gives a temporary distraction).
Talking it through with a chatterbox friend.
Planning for the New Year? Make some lists of nice things to do and look forward to?

Difficult to get out in nature dragging the kids out, maybe singing and dancing with them, if that's your bag? Favourite cheesy comedy film? What comforts you or makes you laugh?

In the immediate moment - box breathing. Or 10 slow, deep breaths.

I do the exercise he mentions here

Propanolol

When I can’t get out for a walk because of the kids I put on some throwback music and dance around cleaning the kitchen or with the kids. Uses up some energy if nothing else

I'm listening to slow radio. Radio 4. Gives me a brain break. Could you take yourself off to listen to it? Or even put headphones on whilst getting on with daily stuff. Not as good but still relaxing.

I ask myself if this will still matter this time next year, in six months, next week?

I choose a calming displacement activity, such as picking up a simple piece of knitting or sewing. Even reading a calming poem can help, or a nice cup of tea.

Or just stand quietly and stare out of the window and feel thankful I don't have to go out in the pouring rain, that sort of thing, something very simple.

Climb under the duvet and play maths-based games at speed on my phone (feel cosy, safe, and cuts all the chatter out of my brain as I'm so focused).
Playing some favourite music really loud in the kitchen then getting on with a few jobs whilst singing and dancing. It takes a few tracks of really forcing myself, but after that it just happens.
Generally making myself really busy so I don't have time to think. Perhaps not the best strategy, and it only works if the thing of stress is passing/blown out of proportion not something major, but it works for me.

I also like making a list of things i need to do & organising my thoughts.

Cleaning and tidying also seems to help my anxiety.

If all else fails take a beta blocker (or if i dont have any i personally would have a glass of wine but thats not a recommended go to solution for anxiety!)

I have really bad anxiety to the point I take tablets for it.

however in your situation I find lying on the sofa, headphones on and listening to a meditation or ASMR really bring me down. Just take 30 mins and tell the kids to be quiet xx

As pp said, I write it all down. As I do so, I concentrate on my handwriting and notice how it changes as the stress dissipates.

I have a life-limiting illness and am very anxious.
I do breathing exercises.
Going outside.
Exercise.
54321 method.

I find writing things down very difficult and it makes me much worse. I find it hard to get the words out, and I don’t like to see my fear of approaching death made real and permanent by putting it on paper.

Run. Doesn't have to be anything olympics-worthy or anything, but it burns of that jittery anxious energy and I always instantly feel better if I'm outside.

If running isn't your thing then a brisk walk outside. I promise it will help.

Sorry, missed the update about having to drag the kids!

Have you got a garden? Just go and stand in it for a bit and do some deep breathing. I feel instantly calmer outside, even if it's raining!

Crochet.
Hated all the 'girly' stuff when younger, but now yarn therapy is my go-to when life gets overwhelming.
There have been times when life has had to be taken just one stitch at a time...

I take a homeopathic remedy called Aconite.

By Royal Appointment & available on Amazon. 3 tiny chewable tabs a day.

I had high stress & anxiety in August & September & gave it a try. I was very sceptical but it worked really well for me & I slept better too.

Get some in & try it.