To ask for your number 1 tip for anxiety?

[KM99]

Me = menopausal, separating from my husband, looking for a new job. Needless to say, some days I'm riddled with anxiety.

What is your number 1 go to thing you do to help manage it?

I'm usually anxious about all the things I have to do. The only thing that helps this is eating the frog so to say.

Medication, prioritising sleep/rest, fresh air and not shutting myself away from the world (even if I want to!).

Having suffered with it quite badly the key things that helped me were exercise and reading books by a therapist called Joshua Fletcher (Anxiety Josh). He’s also on Instagram. Helped me understand what was going on in my body.

The one meter square rule. Focus only on your immediate surroundings or things in the moment and nothing more. Hypothetical one meter square around you. As in one step at a time, what you’re doing that day. Stops you feeling too overwhelmed and helps to deal with just one or two things at once nothing too far ahead x

Feel the fear and do it anyway

Giving up caffeine.
getting sleep.
yoga.
using an app to write to do lists, and empty head of all the things to do.
Four! Sorry. Good luck.

F.E.A.R - Future Events Aren't Real. Stop worrying about stuff that hasn't actually happened and might never come to pass!

(That works for me).

Breathing exercises/focus on breathing or the things you can see hear smell taste in the moment is also helpful

Loads of exercise, preferably outdoors. On the bad days I would just keep going till I felt a bit better and at least it improved my chances of a decent night's sleep.

When I'm in a good routine the anxiety really fades away into the background.

I love a list, particularly when I'm anxious. Ticking things off makes me feel much calmer.

And getting moving outside first thing - a dog walk or a little run makes me feel a lot better and the rest of the day goes smoother and I get things done rather than being paralysed like a rabbit in the headlights of anxiety.

Good luck!

I know this is not a great solution for everyone and lots of people have good reasons not to do it...

but - for me - it is running. Pound the ground. I don't go fast and I dont go far but it quiets the noise in my head a bit.

The other things? Medication. Again, I know lots of people aren't a fan. Medicine saved my life / continues to.

Sending you some love

Running

Audiobooks or podcasts when I go to sleep. Gives me something to “concentrate” on enough to stop spiralling thoughts, bit calm/boring enough that I can drift off rather than hang on to find out what happens next!

If you drink, cut out alcohol completely.
Limit caffeine.
And do excercise.

Lower/give up caffeine and alcohol

remind yourself of things in life that you are grateful for even extremely small simple things like having sight to see the world, legs to help you get around easily.

do lots of outdoor walking, nature does wonders and smiling and saying hello to strangers releases good hormones.

drink lots of water, prioritise sleep and rest and do things that feel like you’re pampering yourself. Reading a book under a cosy blanket with an oil diffuser on, putting on a face mask and having a slice of cake.

also most things were anxious and fearful of never actually happen and if they do, worry about it then. There is no point worrying twice.

Movement. Exercise, walk or whatever you like. Just move your body.

Yoga. Everyday. Reset my entire brain when I did it regularly over many Years .

Walk outdoors, up hills. Raise your heart rate to burn off the cortisol.

Sertraline.

Therapy. Meditation. Exercise. Prozac. The combo means I am virtually anxiety free now.

If you're having a wobble, breath in deep through your nose for 4 sec and out through mouth (whistle shape) for 4 sec. Calms you down by slowing your heart rate.

Nothing is ever as bad as our heads make us think it is, and unless you die you already know you'll live through it. So then plan how you'll tackle it.

Having a plan and being in control helps me a lot.

If you can't sleep, write your worries down and that will help your mind switch off.

You're not the first person to go through what you're going through and You will be ok. You might even exceed your expectations.

You got this!

Me, too. But I like the sound of the one metre square rule.

Swimming

Sertraline and the Pale Blue Dot.

I saw a fb pic that stuck with me and has helped with my anxiety. It is to tell the voices in your head to sit down and shut the f up. I used to be paralysed by anxious overthinking about what I had to do. I'm generally a self-talker in stressful situations so this has helped me take charge of my thoughts.
I find lists good too and I always include basic stuff like getting dressed, showering, eating, household chores along with a few things that aren't so easy. Ticking off the basic items gives me a sense of achievement so I can tackle the harder things.