Anxiety tips. What do you do?

[Hellogoodbyehowdoyoudo]

What do you do when you find yourself in a period of anxiety that you just can't seem to snap out of.

I know of the breathing tips, lavender.

Does anyone else have any tips they have found works for them?

It does matter how silly they might sound. I'm open to anything.

I just want to get rid of this awful knot in my stomach, and the tight chest. My senses are in overdrive and I can't seem to bring them down to a manageable level.

Thankyou in advance.

Write down precisely what it is you are anxious about. Not 'everything' because (I presume) you are not worried about your chair collapsing or your clothes falling off in the supermarket. So be very specific and detailed.

So "I am feeling anxious about... because...."

Why does it work? Because anxiety is an emotion – the emotion designed to draw your attention to things that are too important to ignore, such as making sure your passport is in your bag before leaving for the airport, or getting out of a burning building – and it's controlled by your subconscious mind.

Your subconscious is also in charge of your memories and your imagination (amongst other things) so when anxiety rises it has free rein to go wherever it likes, which is why you end up creating the most terrifying, limitless scenarios in your head.

The act of writing it down yanks it out of your subconscious and allow the logical, rational part of your mind to evaluate it for truth and realism. If it is something that's possible or likely you can devise plans to deal with it – bearing in mind that you've coped with everything life's chucked at you so far. If you can see it's nonsense then screw up the paper and throw it, and the thoughts, in the bin.

I am not sure if this is much help, but this is what I do, how I think about anxiety:
Firstly - remember it's your poor brain being overloaded/worried. So firstly see if you can sort some of the worries easily, which will help with the overloaded feeling. If you can't solve things easily/have too many worries, then you need to give your brain a bit of 'down time' to try and rest it. I usually paint/listen to an audio book/read/knit/cook/watch a wonderful film/meet a friend for coffee etc. etc, anything that requires your brain to think about something else. To say to meditate or think positive thoughts is ideal in an ideal world, but my brain is super whizzy and it is still bouncing around, so this doesn't work for me, Distraction is key for the stomach knot of worry to go.
Secondly - if you feel that if you do not think about the worries, then weirdly you are not 'dealing' with them, write them down very very briefly then tell you brain you will revisit them later to try and sort them out. Then have a distraction break.
I know this sounds odd, but if you think about your brain and thoughts as a seperate entity that needs managing, it is easier to handle and deal with. Good luck

Self-care is a big thing for me, because when my anxiety is bad, I stop eating, sleeping and bathing yuck. Even if I have to force myself, or take sleeping tablets, I do it.

I have a diary, just on my laptop, because I find that when people say to 'talk about things', they don't usually want to listen (or tell you to stop moaning) unless you are paying them to! That helps to get things out on paper.

I try to make sure that I'm as organised as possible, so that's one less thing to worry about, e.g. clothes and a drink out for work the next day.

Deep tissue massages are good to relieve the pain of the stress in my back and shoulders, if I have the time and money for them.

If I can, I take time off work (and the world), and spend time on my own. Other people are my biggest stressors, so it's nice just to spend time by myself and do things that make me happy and calm, like reading and knitting something simple that doesn't require me to think or unpick the pattern.

If that doesn't work, then I have to wait for it to pass, but it is awful. Solidarity, OP! I hope that it passes soon 😊

Have you been to the GP? They can prescribe an SSRI which is helpful long term but also a beta blocker which is good for treating physical symptoms in the short term. They both changed my life.

Getting out of the house helps me, even if just a trip to The Range 🤣 or a walk around my development. Also physical hobbies eg gardening, baking, knitting, colouring.

Go outside, first thing in the morning and expose yourself to some natural light.

It’s the single best thing you can do to help your brain work in a healthy way.

Also, don’t have anything caffeinated within the first 90 minutes you’re awake.

I found a book called “The DOSE effect” by TJ Power really helpful. Lots of practical, easy things you can do to help improve brain chemistry

I stick my noise cancelling headphones on and play rain storm noises. I find a cosy day inside whilst it rains outside v soothing. So I find that chills me out and shuts out everything else.
I also find videos of heavy snow fall relaxing so sometimes watch them as well. Hope you calm down soon .

Hi OP, anxiety is the pits, i hope you can get some relief. Have you ever tried EFT tapping? It really helps soothe the nervous system. I used an app called the Tapping Solution, or look up Nick or Jessica Ortner on social media to try it out and learn more. Vagus nerve exercises also help with switching off the flight or fight response.

I’m not sure if you mean medication but I do find propranolol helps very much with the physical symptoms of anxiety which can then calm the mental ones. It’s non addictive and can be just used when you need it.

I distract myself, cleaning, rearranging my food cupboard, doing the gardening.

I really like a weekly Epsom salt bath.

I've also been looking at this exact thing and came across a book with somatic exercises for PTSD. The ones that resonated the most for me were the physical touch ones - putting your palm across the front of your chest is particularly calming for me. Also putting your palms over your eyes.

There were loads of other tips. I'll find the book.

Here it is :

https://amzn.eu/d/d7fAdIs

It was just a random find when I searched Amazon for something similar, pleasantly surprised with the wide range of exercises across different things from breathing, mindfulness etc. All seem quite easy to do and like you could have them in your back pocket for anxiety. Plus there are so many you'd probably find something that works.

Thanks so much for the replies. For some reason I didn't get a notification for them.

I've discovered that having a shower brings some temporary relief. A quick Google tells me it's good for the nervous system.

It's such a bloody awful feeling. I take prescribed medication for anxiety, and it's actually been under control for quite some time. Haven't had a 'flare up' in a while.

I'm going to look into the tapping thingy.

I also find brown noise on YouTube helps.

I would bloody love a massage. I might make my husband give me one later in bed!!

Two things helped me: First, I saw a medical herbalist and she gave me things to calm my adrenals and that enabled me to use CBT (I used to have health anxiety). I used to use self talk - so when I had a fearful thought I'd acknowledge and the counter it with a "yes but I'm ok today." It didn't go overnight but gradually it did work and I'm not like it now.

Look at the DARE videos on YouTube. They are fantastic.

I'm intrigued. I will take a gander now.

DARE is great, as a lot of the above suggestions. Things that I would add are the havening technique, this is scientifically evidenced and gets me out of panic attacks.

Also, can you find a project? I find that if I'm sorting out the garage/loft/kitchen cupboards it seems to absorb my nervous energy and has the added benefit of being physically exhausting so its easier to relax at the end of the day and I also just experienced huge satisfaction and peace from things being organised.

Above all, remember that you are not alone in feeling like this ❤️

When I am anxious I am full of anxious energy and walking in fresh air really helps me. I look at the sky, touch trees or wet grass, smell things like flowers etc. Anything to connect me with the ground.

also am big fan of Rescue Remedy - it’s my go to. Doesn’t give you instant relief but after a while it does work.

im sorry you are struggling. I’ve lived with generalised anxiety for almost my whole life and it’s exhausting xx

Showers, the hotter the better
Go swimming, 20 lengths usually does it
play cheesy music very loudly and sing along
proprananol for racing heart

Don’t try to get rid of the feeling. The more you accept it the less it matters and eventually, it dies down. Not easy, but possible. Lots of good tips on this thread already so I’ll just add listen to/read Dr Claire Weekes.

Fresh air, exercise, walking through woodland, listening to birdsong. Parkrun on Greenham Common.

Carbs are a natural sedative so lots of savoury carbs like cassoulet (white beans) or dishes with brown rice. Relaxing in front of a log fire.

This is excellent advice.

Have a read/ listen of “anxiety is my super power.” Book.

Exercise is really helpful; do ten start jumps, ten rocket jumps and 20 hops for example.

nose breathing- as much as possible all day.

there are several specific breathing exercises that have been shown to help. Ask chat gtp for recommendations to try.

beta blockers 😆

I second writing things down and planning out scenarios and what I would do in each case. Really helps organise my thoughts and makes the worries not feel as completely overwhelming.

I also think taking magnesium supplementation with high dose vit c is an amazing help. I feel so much more chill and able to handle things

Swimming also really helps I find. May also be the combo of exercise and regular breathing plus the sensory aspect of the water.

even better if alternating between swim, cold showers and a sauna.

My anxiety is through the roof
Only thing that ever works is propropnal
I can take up to 3 a day a day
It definitely helps me