Anyone around for chat and tips to stop an anxiety spiral

[ConfusedOrca]

Is anyone around and able to offer any tips or a handhold to help me stop going down an anxiety spiral please? I don’t feel like I can speak to any friends and I’m stuck in a loop. I have had a few specific triggers today and I can feel the physical symptoms of anxiety and panic setting in and struggling to put a stop to it. I’m trying not to resort to unhelpful behaviours that I’ve done in the past like binge eating or reaching for a glass of wine which I know will just make it worse really.

Any tips would be great but also just mundane chat or anything grounding. I can’t go out anywhere at the moment as I’m home with DC otherwise I think I’d quite like to go for a walk in the fresh air.

Yes and eat something. Have a slice of toast.

I listen to a brilliant website called Nothing Much Happens - basically lovely, peaceful stories for adults read by an American woman with the most soothing voice imaginable. The stories are heavy on detail and light on plot, so you focus on the sound and rhythm and they really help to stop the horrible spiralling. Fast forward past the ad she reads at the start for a couple of minutes. This links to the bedtime stories but they're for any time.

https://www.nothingmuchhappens.com/

I often listen to my favourite tunes loudly to distract my brain and take me to a happier place. Earphones if needs be 🎶

@ConfusedOrca

ho outside barefoot and stand on the nearest concrete to can.
raise your arms up and open out your chest.

stand as tall as you can and stretch upward breathing slowly to calm your mind.

this is what I do at 3 am sometimes when I wake up with a racing heart and sweats of anxiety.

it can truly be debilitating but I find doing this settles my mind and opening my chest gets the air into my lungs better.

stadimg barefoot and grounding really works for me every time.

I’ve been caffeine free for two years now due to it making my anxiety so much worse and it’s made a big difference.

fight or flight kicks in with me v quickly when caffeine has accelerated my heart rate so I get you x

When I am anxious coffee has to go. Sugary tea however is well IN!

Love the sound of this!

I went outside for a second then realised I can’t really hear DC from the garden if they woke up so that didn’t help. But I’ve sorted some washing and done some deep breathing and I think it helps if I keep busy. The thought of winding down for bed is making me more anxious so I’m just going to give myself a list of light jobs to do to keep busy for now. I’ll try eating something too. Thanks for all the tips I’m sorry for those of you who also struggle with this. It sucks doesn’t it 😔

I find if i dont think of actually going to be and sleeping, and more just indulge in being in bed and having some me time, watching my fave shows on my phone with headphones, reading, wordle etc. Sleep comes eventially.

keeping busy and light tidying up definitely helps me too. Glad you’re feeling a little better.

Podcasts are really good if you can get into one enough to listen and become immersed, to distract your brain. Look up recommendations on Reddit, here, Guardian reviews, etc, etc...and see if there is one that interests you.