does anyone have any tips when your anxiety is really bad? I've been struggling lately ngl and typing this alone is making me so anxious 😖 I thought..whatever I'll ask anyway😔
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Knitting because it keeps my hands busy, or cleaning/tidying up my room, folding and putting things away distracts me and afterwards I feel satisfied with a clean space
Anxiety is different, thus different things help different people. I dive into books, to help take my mind off things that caused my anxiety. If you can’t concentrate on a book, try a TV series, one that’s complete, and/or has lots of seasons. Movies help as well, and music.
Also, I know it doesn’t work for some people, but I meditate every day. It’s not a quick fix, by any means. I meditate every day, and when my anxiety is really bad, twice a day. It takes time, but it does help. Let me know if you need anything. 💚
yeah me too honestly. some music can be triggering (like sad songs or something) but a comfort game sounds nice actually 🥺 tysm for the advice. I really appreciate it
If some songs are triggering, maybe make a safe playlist on your platform of choice. I have a playlist called “things to remember” that are all motivational or happy songs that help me through bad anxiety days
usually some sort of escape like comfort show/movie/music/game helps. spotify has some good free podcasts that focus on calmness / positivity with soothing music, i use those when i can’t sleep bc my mind won’t shut off
I think the 1st thing is to try to find the things that are causing the high anxiety. Write those things down, then try to think of a coping mech for each thing and approach it one at a time. I know this sounds dumb but it worked for me. I still have a lot of anxiety but it’s easier to cope this way
therapy/meds if you have insurance! but also music helps. reading. i am a biggg pinterest girly. something about just browsing beautiful home decor (or whatever you’re into) helps calm me sm.
i find expressing whatever’s making me anxious helps a LOT; whether that’s journaling or saying it out loud to an empty room or a trusted person. getting the thoughts out of my head takes much of the weight off. then once they’re *out* i can try and process/make sense of them.
These are pretty basic but exercise, eating well/fresh, puzzles, and box breathing (in for 4, hold for 4, out for 4, hold for 4) and doing something you like not on a screen. I like to bake. Also, it helps if you live in a state with legalized cannabis ngl 😉
Sorry one more. Turn your anxiety into a superpower. This DOES NOT always work but when it does it’s like a Jedi mind trick. But I bet you can get a lot of shit done. That’s cool.
I’ve found if I go somewhere private and lean into the crazy a little bit it helps. Repeating a phrase, some kinda physical stimming, whatever my anxiety is kinda pushing me to. If I just let it do its thing for a minute, it chills out 🤷🏻♀️
I know it sounds silly but If I feel like I’m about to have a panic attack I chug ice water also sour lollies(candy) I don’t know why it woks but it dose. If it’s more all the time 90% of the time I just need to go outside and be away from people
I have a friend who swears by why she calls “dance party” where you play your favourite (happy) music and just dance bye you self but that never really works for me
yes the ice water shocks your senses - my therapist had me stick my face in a bowl of ice water and it took me from like a 9 to a 7, so i was able to think clearer!
I never thought of that! I do usually drink ice cold water and it helps but I'll try some of the other tips too. thank you two so much. i really appreciate the time 🫶🏻
listening to music usually helps me, cold water baths and deep breathes, and also humming intrusive thoughts to the melody of a nursery rhyme (weird but works for me)! Hope you feel better bestie 🫶
that's okay too! (honestly I chicken out from the cold ones a lot as well). Ty bestie, love your pfp too 🫶🫶 hope you're feeling better, and remember you're not alone 🩵
reading the comments taking notes…i’m terrible with my anxiety too, i’m so sorry you’re going through this 🥺 my dms are always open for you if you need somewhere to vent or whatever!! ily!
honestly my number one tip is therapy, DBT has changed my life!! but if you need something more immediate there are TIP skills - you can try one or more of these.
Tip the temp of your face with cold water
Intense exercise for a short time
Paced breathing (slow down) with muscle relaxation
im sorry youre struggling :( journaling helps me sometimes bc then i can process why im feeling anxious (usually theres no reason and that realization can help!!)
Taking a warm bath, cuddling with my dog and reading books all help me when I’m generally anxious but there’s no action i can take to resolve what I’m anxious about (or when the anxiety is generalized)
Other times I’ll get anxious about work or things I’ve put off. If that’s the case, writing out a list, prioritizing and setting mini-achievable goals can help (ie. Do this one task tonight, do this one by logging into work 15 minutes early, essentially planning when each thing will be done)
I like to listen to music and try to refocus myself on something I enjoy that uses my hands physically like crocheting or coloring. Some days like today none of that works and I’ll take a nap and I often will wake up feeling better. Everyone is different so trial and error but reminding yourself 1/2
That it will pass can be helpful too also making sure your physical needs are met is good too! Feel free to message me if you want to talk about it or anything else as a distraction! 🫶 2/2
Hobbies that keep my hands and mind busy have helped immensely! if you want something that’s really easy to pick up, embroidery is one of my favorites! you can buy a beginner kit off of Amazon for about $10. Crochet is my favorite hobby, but it’s harder to learn
I love arts and crafts and i do knit- though I haven't in a while. I didn't realize embroidery is easier than crochet 😯 tysm for the tips. I will definitely try these 🫶🏻
music
breathing exercises depends on how bad it is May not always work but see how it goes
distractions!!! always distract yourself !!
fiddle with things may be clothing your fingers a fidget toy
writing it down
comfort movies if possible
quick fixes: sour candy and spicy food jolt your brain so hard it can’t focus on what’s causing an oncoming panic/anxiety attack
Medium fix: start listing to yourself 5 things you can see, 4 you can touch 3 you can hear, two you can smell, one you can touch to help your ground yourself
Long term: move. Your. Body. Put on some music, turn off the lights and dance not to be good, not for coordination just to make you happy and get the wiggles out. At least once a day.
I get overstimulated from sound which makes me anxious and earplugs are a godsend
Most importantly: you are not alone. Anxiety does a really good job at making you think you are and that you’re the only one who feels like this and the most freeing thing someone has told me is that I’m not special. I am the only one who thinks about me as much as I think about me
wait sorry not done this last one is semi silly: I keep stuffed animals everywhere. I have little ones on my work desk and in my car, bigger ones in my house to hold and squish and pet when I’m having a bad moment and need to center. Am I an adult? Yup. Does it work? Also yup.
this means so much to me esp what you said about not being alone bc it definitely does trap and suffocate me a lot. I love the stuffed animals tip too. usually I just hug a random pillow and clutch on for dear life. tysm for these tips. i really appreciate it libbey 🫶🏻
this is gonna sound so cliche but step away for a bit (watch a movie, cook food, take a bath) then make a list about what you’re anxious about. Writing helps me a lot
I usually sing along to music or put on a tv show (usually Bear in the Big Blue House on Disney+ 🫣 It was my fave as a kid and has this way of just calming me). Sometimes going for a walk or bike ride helps calm me.
in one of my therapy groups, i learned the “i see, i hear, i feel” skill, where you say to yourself “i see [something you see]” and then tap one finger and then you repeat with hear and feel but tap different fingers for each. you don’t have to go in order, you can go like “i see” “i hear” “i see”
“i feel” or whatever feels most accessible to you. it’s one of my favorites because it really helps me focus on my surroundings and it includes some tapping. i have a bunch of other skills too if you’re interested :)
Of course!! This is the best tool I've learned in therapy this year, and I love sharing that tip for anyone else struggling. I know how much it sucks. Thinking of you 💕
My favorite thing to do is watch a reality TV show & to journal it out!!! Also there are color by number apps that I can share with you too. I do it on my iPad.
Music, tv, or anything to distract your mind. Try to eat if you can if not drinking tea/beverages works! If it gets bad you can try taking benadryl or dramamine (the drowsy kind) bc it has sedating properties but I'm no doctor so do your own research!!!
i used hit my friend pennifer ONCE and then almost overstimulate my brain lol. audio books, tv, music, or something else auditory while doing a tactile activity as well
find a craft or something to do with your hands--cross-stitching or needlepointing or coloring or making jewelry. Also it always helps to go for a walk, and get out in the world and feel the sun on your face. YOu can listen to a podcast
For sympathetic nervous system regulation/de-escalation- temperature changes (ice or a cold washcloth on the back of your neck), box breathing (4 seconds in, 4 out and repeat), grounding (5 things in your environment you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste)
(1) What’s so hard about anxiety is literally everyone experiences it differently. For myself when it’s bad, the best thing I can do is stay offline which is super hard to do. I have made it a point to find a lot of hobbies I love to refocus my anxious brain. Because a lot of the time all I want to
(2) do is zone out and scroll. I personally have found that I love reading and creative hobbies such as painting, knitting, crocheting, and working with clay! I also love repetitive tasks such as organizing or cleaning, and for a repetitive hobby I like diamond art!
Yawning can reset your limbic system.
Theanine, 5-Htp are supplements that can help you short term.
My doctor prescribed buspirone, but yawning and supplements got me through a while.
for me with my anxiety I think about if it is in my control or not and most of the time it isn’t. there is nothing I can do to fix what I’m anxious about or how I’m feeling so I just listen to my comfort songs and watch my comfort videos and take deep breaths. thinking of you xx
bilateral stimulation (tapping your hands on your knees one at a time, slowly) while taking slow, deep breaths. coloring also helps because your mind focuses on the motion.
eating sour candy!
i have awful anxiety so feel free to dm me! and anyone reading this too!
Try listening to music, taking deep breaths, using lavender essential oil, or anxiety relief essential oil. If you ever need someone, please feel free to reach out to me 🫶🏼
thank you ally. I did just have a hot bath and added some lavender epsom. feeling a little refreshed and everyone's helpful tips are so heartwarming. I appreciate the time 🫶🏻
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btw bestie I love your nic pfp🫶🏻
Tip the temp of your face with cold water
Intense exercise for a short time
Paced breathing (slow down) with muscle relaxation
Taking a warm bath, cuddling with my dog and reading books all help me when I’m generally anxious but there’s no action i can take to resolve what I’m anxious about (or when the anxiety is generalized)
breathing exercises depends on how bad it is May not always work but see how it goes
distractions!!! always distract yourself !!
fiddle with things may be clothing your fingers a fidget toy
writing it down
comfort movies if possible
Medium fix: start listing to yourself 5 things you can see, 4 you can touch 3 you can hear, two you can smell, one you can touch to help your ground yourself
I get overstimulated from sound which makes me anxious and earplugs are a godsend
Theanine, 5-Htp are supplements that can help you short term.
My doctor prescribed buspirone, but yawning and supplements got me through a while.
eating sour candy!
i have awful anxiety so feel free to dm me! and anyone reading this too!