To ask for your tips for anxiety reduction

[Crocsandshocks]

I know it's work related. I don't normally suffer but it's really bad today. I'm hardly functioning (and I'm normally a high functioning person)

Posting here to ask for quick tips.

Thank you in advance

Rescue remedy drops if near a retailer. Slow, deep breaths somewhere quiet. Quick walk round the block in the fresh air.

Yes to the breathing. Focus on one task at a time. Don't let your mind go beyond that task, just get on with it. Make a list rather than think about what you are doing next and tick them off.

Thank you for these tips. I'm going to go into the garden and breathe for a bit and then write a list.

I go for a run when I’m stressed. Either with a rock type playlist or a relaxing one dependent on what I feel will help. I run by a canal and I’ll put all my anxiety, worries and anger into running. I’ll then stop and look around at the birds and listen to the rain around me if it’s raining and it gives me a proper sense of calm.

Breathe in for 4, hold for 4, breath out for 8. Breath is power and it really helps calm me down and regain control.

Running sounds great. I had a fall last week (tripped over the dog) 😬but once I've recovered running could be a good option.

'Nothing bad is going to happen to me.'

Plant this thought in your mind. Say it silently to yourself. Remind yourself often and repeat it.

This will switch your thinking away from a hyper panic-stricken mode, steady you and help you to build a calm state of mind.

Remove any toxic people in your life. Modify your life.. the bits causing anxiety. Become self employed.

Realise that anxiety is normal and necessary. It's the mind's way of telling you that you need to pay attention to something that's important to you. If it's shouting at you then the list is a really good idea - make it short, manageable and remember to take a break and congratulate yourself every time you cross an item off.

Get as much sleep as you can; you charge your phone up overnight so that it doesn't let you down when you need it - do the same with your brain.

This is great 😊 I get really bad anxiety at work, I’m a teacher so quite important that I don’t look like I’m mid-panic attack all the time. I’ve been completely moved classes, way out of my comfort zone and I’m completely dreading next year to the point I think I’m going to quit. I think the anxiety has been caused by basically being in the wrong career too long and just trying to constantly power through it when really I should just decide enough is enough and leave it at that. An elastic band to snap on your wrist can help stop a panic attack. I also now have a bottle of water with me at all times, if I feel one coming on I take a big drink and it kind of puts me back to square one again to allow me a chance to sort myself out. I’ve also downloaded a tapping app someone suggested but haven’t tried it yet. I take propranolol prescribed by the doctor before work or anything big that’s likely to trigger it

And yes to the self employed! I’ve started up a business (which is the reason I’m hopefully able to quit my teaching job soon), I am SO much happier doing that instead. Why spend life doing something that makes you so uneasy? We have such a short time here, it’s meant to be enjoyed

go for a walk and a quick meditation on Headspace . Have something to look forward to; nice dinner, fancy bath bubbles…Netflix or boxer use class. If it’s just an off day, if you regularly feel this I would recommend therapy - often it is not always obvious what is causing regular anxiety.

I was taught some CBT techniques for the anxiety.

First just focus on breathing in and out three times, slowly.

Then I practise asking myself:
How is this anxiety improving the situation a) for me b) for anyone else? (Answer, they aren't)
Am I forecasting (anxious about stuff that hasn;t yet happened so may never happen) or mindreading (anxious about what other people might be thinking when I have no way of telling what they are really thinking) If so, how are these helping? (Answer - they aren't.)

Then I talk to myself in my head with quite a firm but kind voice and say: OK, we're stopping this right now before it grows bigger and out of control.

Then I use a distraction technique: So instead of fretting I will now [add something very easy but distracting that you can do immediately, even if it is just reaidng the posters on the tube stops, or making a shopping list.]

Then I congratulate myself for having lowered the anxiety - That helps, well done for doing it, Keep doing it.

That set of techniques does help as there is something i was getting obsessively anxious about and I have managed to lower the anxiety to manageable levels.

Another one which sounds mad but works for me, is to think: We're ants.

We're all just like ants scuttling around on this planet until our time is up. What we do and what people think of what we do really doesn't matter at all.

I also sometimes think of how narcissists thrive. They go bankrupt, get sacked, get through numerous marriages, upset and cheat people and they just plough on and somehow get back on their feet, find new jobs, new loves, and people find them charismatic. If they can cope with such horrendous frequent fallouts, and still thrive and be accepted in life, I can cope with a bit of stress at work or home.

Holding ice tightly in your closed hand or rubbing it over the insides of your wrists or temples

I also sometimes think of how narcissists thrive. They go bankrupt, get sacked, get through numerous marriages, upset and cheat people and they just plough on and somehow get back on their feet, find new jobs, new loves, and people find them charismatic. If they can cope with such horrendous frequent fallouts, and still thrive and be accepted in life, I can cope with a bit of stress at work or home.

This made me laugh. Very true!

Examine each thought or event that is undrrpinning the anxiety in detail. What actually happened? What did I / do I believe about what happened? Then challenge those beliefs. Was it a sensible/logical belief in the circumstances? Or irrational/illogical? If it was irrational/illogical, what would be a better/more helpful way of thinking of it? How would that change my behaviour?

And repeat.

50mg of sertraline. Miracle stuff. I feel no anxiety ever for the first time in a long time.

Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Sarah, We could almost be twins!
I remember once speaking to a boss about being unhappy in the workplace and to my surprise she said "Teaching's worse." She had been a teacher. The move clearly paid off for her. She was very dynamic, successful, yet down to earth and sensible.

One thing I used to do, no matter how bad things were at work, was to go into the park at lunchtime, lie on the grass, look at the sky and let myself drift into the blue infinity. It was hypnotic and soothing. Such a simple thing, yet magical. Anyone could try it, provided there's a patch of green.

You are probably right, though, in your diagnosis of the problem and it's always a dilemma in such a situation whether to stay or go. There are techniques for managing it if you stay. I learnt many of them at a time when I did become extremely anxious after a major life change and could barely continue but resolved that I must and would. Often they are quite simple things such as physical moves, images or forms of words in your mind that are easy to make work for you with a bit of practice.

Boss has just questioned my 2 day leave request next plus the timing of the summer request. And suggested I come to work for a special work event during my leave. My anxiety has now turned to anger.

I also work in (higher) education

I’ve been taking Kalms Lavender pills for the last two weeks and the difference has been remarkable. Maybe it’s a placebo, maybe I would have felt better in time anyway (mine is a recent onset of anxiety) but I don’t care, something is working!
I take it about an hour before bed and I have been sleeping so much better. Also feeling calmer the next day.
No side effects - it’s a natural product. Worth a try if you’re struggling.

Ricky,
So long as you believe in it, it works in your mind! On a note of caution, even 'natural' or herbal remedies can have side effects or reactions with other things and if I were you, I'd want to make sure that it isn't incompatible with anything else I might be taking and wouldn't interfere with, for example, contraception or affect pregnancy. Also a good idea to mention it if your doctor asks you if you are on any medication.

It can help to think "will this still matter in a year?" to keep a sense of perspective

Cut out caffeine completely. For me, I cut it out instead of having it 'in the morning'. It made a massive difference to me.