Anxiety - where to start with self-help

[GonnaBeYoniThisChristmas]

Hi. I have generalised anxiety. It’s got steadily worse over the last two years and having learned more about it I can now recognise more and more anxious traits in my ways of thinking.

I am waiting to start CBT but this may be many weeks away.

In the meantime can anyone help with good solid self care / self help tips. I know diet, exercise and sleep routines all need to improve to help - anything specific around this would be great to know what has worked for others.

Are checklists a good idea or written routines. Any good breathing and mindfulness guides? Cheap/free is good but I can afford to spend a little if needed.

Thank you 🙏

Have a look at this video about anxiety - it'll really help you understand what it is and how to work with it rather than view it as an illness;

Have a look to see if your area has a recovery college- they tend to run workshops around anxiety x

I found the book Panicking about panic by josh fletcher completely changed my life.

It explains why we go to such extremes to avoid feeling anxious and how by doing that you end up stuck in an anxiety loop.

Start with one thing. My suggestion is exercise. It will only help, there is no downside. And it can be free. Just go for a walk. Then a longer walk. Then longer again. Keep up your water intake. Don’t drink coffee after midday (unless you have ADHD). 💯 your anxiety will reduce. And as that happens, your sleep will improve.

Don’t drink coffee after midday

Don't drink caffeinated beverages at all if your anxiety is really causing problems.

Wow. Thank you all so much. A brilliant combination of stuff to review and think on more and instant changes. I could definitely do no more caffeine after midday - I think I’d struggle with no morning coffee at all. 🙏

Take propranolol.

Life changer.

@D0lphine - presumably that’s a prescription medicine? I haven’t been prescribed anything beyond CBT at the moment.

It's a prescription medicine yes. It's an absolute game changer.

Go to GP and say you want to try a beta blocker. It doesn't affect your brain the way that SSRIs do, it just stops your heart racing. If your heart stops racing, the panicky chemicals can't course around your body as quickly.

I have it- it's so amazingly good. Honestly try it.

I suffer from bad anxiety so much so it brought on my psychosis. One of the things I find helps is having a ticking clock with a loud tick. When my anxiety gets really bad I lay down on my bed. Breath deeply and slowly and concentrate on the ticking. Block everything but the ticking out and it helps calm you and clear your head. Also look up the stress bucket technique. These are both ideas from my therapist.

Thank you all for sharing and advising. I’m getting started today on the book and video from @Girliefriendlikespuppies And @Eyesopenwideawake and drinking a decaf tea!

I suffer anxiety on and off since menopause. It’s mainly hormonal, but other things can trigger it.

My caffeine intake has been creeping up, that’s always bad for me.
Not getting social contact also makes me feel pretty awful - I need superficial chat with other people to pull me out of my own head.

Things that help - the the usual exercise and diet. A good hug and being silly with my children.
Reading - I honestly read complete trash, but as long as it takes me out of myself.
Meditation/breathing/clearing my mind. I also like to re-read Desiderata, it really helps ground me.

You'll get used to no caffeine. It's just a short period of withdrawal.

Sertraline - Life changing.

Headspace has a good anxiety course.

The Wisdom of Anxiety by Sheryl Paul is good.

Both of these are about learning to tolerate the feeling of anxiety. It’s often resistance to anxiety that’s the problem, not anxiety itself.

Check your bloods. Low iron really contributes to bad mental health and many women could do with iron supplements especially if they r still having periods.

And vitamin D.

I also find putting my mind on a really difficult question or theory really helps, researching something. Basically getting my mind to tinker on something rather than follow anxious thoughts.

Crosswords / sudokus I find quite distracting in a good way.

Have a look at www.getself help.co.uk whilst you’re waiting for cbt. It’s the website many MH practitioners use in their sessions anyway and they’re all free to download and print 😊

@Eyesopenwideawake that’s a really good video, I’ve just listened to it with my socially anxious 13 year old

@stclair - Tim has lots of anxiety related videos on Youtube.

Like some of the PPs have mentioned, I think it is hugely important to shift your mindset away from "curing anxiety" and towards "living your life". Learning to accept anxiety and even invite anxiety (in order to live the life you want to live) is a gamechanger in terms of lessening its grip on you.

Basically, you have to go in to anxiety to get out.

Plus all the other practical things already mentioned like iron levels, excersie, meds if appropriate, caffeine etc.

Can I join? My anxiety feels like my whole life now. I've had cbt and I take beta blockers. They do help but they wear off.

My anxiety is worse than ever.

This is a really good thread.

I think talking about it to friends/ family who will hear what you're saying helps. Even if they don't have anxiety or understand it, talking through what you feel (even when it doesn't make sense) can help loads.

Relaxation where you shut off the world/ tv to just lie and feel your breathing and practice changing the breathing rhythms to help with control in some situations.

Thank you so much @Perfectstorm72 - that is a great resource.

And I now totally get the idea of embracing / understanding anxiety rather than escaping it. I mean, I’m nowhere near that stage yet but I can at least understand as a concept.

thanks so much again all for such great ideas and support. 😍

Hi,
I’m so sorry to hear about your problems, it really resonated with me. I have always suffered with anxiety and have unsuccessfully tried all sorts of things. It went to an uncomfortable place during the pandemic and I was forced to seek professional help.I was recommended Hypnotherapy, to be honest, I was sceptical but was desperate so I went for it.
It’s changed my life ( I know , so cheesy!) I no longer suffer and if there are any points where I find myself tipping, I have techniques in place to stabilise me.
The lady who helped me is called Miriam and I’m sure it wasn’t just the therapy, it was her whole approach , kindness, compassion and a real understanding of who I was.
Anyway I’m a convert!
Healing Voice Hypnotherapy