Top tips on handling anxiety?

[CathScarlett]

Any and all tips welcome!

I've just read an article about how changing your diet can help anxiety. Any other little (or big) tips on what's worked for you?

I gave up caffeine and it has been a game changer for me.

I am a greedy fucker so still eat too much sugar / carbs but when I cut down on these I notice a difference too. For example, on days I have to do specific things that I know are likely to trigger my anxiety, I actively avoid foods which are going to peak then crash my blood sugar.

Not diet related but properly learning and actively practicing breathing techniques helps me immensely.

Fresh air and fresh food (so not processed or snack stuff) helps enormously, as does making efforts to notice and appreciate small things: the sound of rain on the window, a new bud on a plant, the sun on a puddle.

And shit loads of psychotropic drugs

Exercise helps me out so much.

I can definitely give up caffeine, badguys. I'll try that, thanks.

Exercise is a definite help.

That's what the article was saying, Hefzi, that fresh food really helps. I've had nothing processed for a few days and I don't know if it's just a placebo effect but I do feel better.

Oddly I've found that a glass of milk and upping my salt intake helps enormously.

Fish oils have helped me.

Taurine tablets from Holland & Barrett are great

I always decline through winter and taking a vitamin D supplement helps enormously. Throughout the year getting outdoors and exercising. And tbh, just good old CBT and putting the coping mechanisms into practice.

Magnesium always helps me to switch off and get a good sleep and deep breathing techniques (inhale for a count of 4, exhale hard for a count of 8) - this helps when I’m having an anxiety attack, but also I do it before I get out of bed in the morning and when I get into bed at night.

Joining a running club.
Avoiding rush hour traffic.
Reading a really good book.
Caffeine is an absolute no no for me.
Alcohol will make me feel anxious the following day, so it’s best to avoid it.
Singing in a Choir/singing along to the radio!
Acting.
Healthy eating certainly helps but I’m not so good at that one!

Hypnotherapy, meditation and practising gratitude.

Oh and I go to Kinesiology, it sounds a bit crazy but it has definitely helped to manage and reduce my anxiety!

Exercise, quitting alcohol, mirtazapine

4 kalms when shit gets real

What is Kinesiology, Lotts?

Does hypnotherapy really work, Tolleshunt? I've thought about it before. Did you just find it online?

The technical description is ‘Kinesiology is the scientific study of human or non-human body movement. Kinesiology addresses physiological, biomechanical, and psychological dynamic principles and mechanisms of movement’ - my explanation would be that your body answers questions by movements and identifies what issues or adjustments you need. It sounds crazy but I genuinely think it has helped, and everyone comments how much calmer I am since going. I’d recommend it, be open minded though, because my explanation does it no justice lol

I can highly recommend 'The Power of Now' by Eckhart Tolle if you haven't already read it.

Also, sleep meditation - there are a few specifically for anxiety on YouTube - listening to them as I drop off to sleep really helps me.

I read a really useful thing somewhere recently that essentially said worrying about something is unlikely to change the outcome. The example given was a person worrying themselves sick about going to a dental checkup was no more or less likely to need a filling than someone strolling breezily in to the surgery. It really resonated with me, and I ask myself, can I influence this thing, take some action? If not, I try to let it go a bit. (Not always easy!)

Otherwise, agree with magnesium, writing lists helps me feel in control - feeling like I am not on top of things makes me really anxious - and this probably sounds silly, but my cat is a huge help. She is very comforting to stroke, but also so joyful when she is tearing about chasing moths in the garden, or purring when she gets some ham or Dreamies. She has the right idea - bed, food, being petted, entertainment.

Hi Cath I saw somebody for it, and it was amazing! It took a few sessions, though, and I had to listen to the recordings in between (no hardship, as the feeling of relaxation was amazing after years of permanent tension). It was so good I saw another person later on for fertility (conceived with IUI after that.....).

I'm a great fan, but I would say it pays to see somebody good. The generic relaxation downloads will help a bit, but not to the same extent as working with somebody on your own issues. For me, the real game-changer was being regressed back to an event in childhood and then seeing the event through adult's eyes, rather than a child's. I doubt it could have been done via a generic download.

Judy cats are amazing de-stressors!! They have the ability to remind us of what is really important in life.

I second hypnotherapy

I'm interested in the magnesium- what dose do you take?

A good diet. I don't mean low fat, I mean varied, healthy with lots of fruit, veg, slow release and unprocessed food.
Lots of water.
Cardio, it was running for me, I did c25k and then just went running 3/4 times a week at 5.45am. It was fantastic.
Switch off my phone at night.
No alcohol, not even a tiny glass. It sets my anxiety off that night and the next day.
And using my cbt techniques.

I'm not doing some of the above at the moment, so I'm on a low dose of citalopram.

I know of some people who use the Alexander Technique, one who found it so useful that they trained to become a teacher.

Alcohol is a huge trigger for me - just a couple of drinks before bed and my anxiety is through the roof for 24 hours. Coffee is also a big trigger but wears off much quicker. I am on antidepressants but both of these still have an adverse effect.

Like a PP, I also find that fatty fish and omega 3 helps me tremendously. I don't do at all well on a low-fat diet; in fact, I'm about to start a high-fat, low-carb trial diet for this very reason. Will report back in a few weeks

Oh and exercise - even just a 30 minute walk - also helps massively!

@Ilikesweetpeas just an over the counter supplement, 375mg I believe which is your recommended daily dose, before bed. Was actually advised to take this at a Kinesiology appointment and it really helps me to switch off and sleep soundly.

A tip that helped me from a psychologist I saw, was to learn to live alongside it. So rather than telling myself I mustn’t be anxious and constantly trying to fix it, was to acknowledge it’s there and gain confidence in my ability to exist with it. For me it’s worked at diminishing some of the power my anxiety had over me. Or at least keeping episodes shorter.
I hope that makes sense. I also second many of the suggestions here. It’s incredibly tough at times so hang in there x