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Topic: SELF HELP TIPS FOR MANAGING ANXIETY

  1. StormCapture
    StormCapture avatar
    2 posts
    24 September 2018
    Some of the ways I help with my anxiety are on the list but this is what I do:

    Mindfulness exercises: Mostly I focus on deep breathing, with my eyes closed and visualize I am somewhere peaceful such as in a rain-forest or at the beach. I use an app called Koru which is 4 weeks of mind exercise and you can log your progress, I do recommend mindfulness exercises as they do wonders, they do take some time to get the hang of but with plenty of practice, it'll do wonders.

    Tea: I drink one cup of Chamomile tea once a day to help me relax or when I have had an anxiety attack. The flavor may not be to everyone's taste but I sweeten mine with some honey and add a dash of milk to it.

    Exercise: I find my inner peace out on the water, owning a Kayak has helped tame my anxiety as you are focused on each paddle you do. It is also great to be outside and enjoy the fresh air. I also do some weight lifting at the gym which also helps tame and rid my anxiety. So exercise is a great natural antidepressant that I have found.

    Supplements: I take a multi-vitamin capsule every morning to help my body deal with anxiety as it can drain the body of good nutrients, my Dr and Uni Councillor said the best ones are ones with the B vitamin group, it will take about a month to start noticing the differences, but taking one everyday has helped a lot. If you are not sure what is the best supplement to take, speak to your doctor as they will help you out in what will be best for your situation.

    Speak to someone: The wonders of talking to someone, even if they are not experiencing anxiety themselves but are willing to listen and offer some advice is a great way to help you. By talking to someone, your letting it out instead of bottling it up which can be bad as it will explode as it builds up.

    Journals: Tracking progress on how you feel and what you do everyday by writing it in a book, (Not Typing) has helped me out. I do not like to type those sort of things out as I find it does not work as well as writing to me, it feels like when you write, my anxiety is leaving by body and being imprinted onto the page. I write how I felt throughout the day and what feelings that are associated with anxiety have paid me an unwelcome visit. Over the past few weeks, I have noticed a better change in myself
    13 people found this helpful
  2. fred4761
    fred4761 avatar
    122 posts
    9 October 2018 in reply to StormCapture

    After having a bit of a relapse of my symptoms lately I have started using a checklist of daily self care activities to remind me of what I can be doing each day. It probably sounds a bit crazy but when I am in a downward spiral it can be hard to remember to do basic things that I know help me to stay well and get me out of a funk.

    Here is my checklist:

    -Try to wake up and get out of bed at a similar time each day

    -Shower/Bath/Personal grooming (brush teeth, do hair, get dressed)

    -Drink lots of fluids

    -Eat proper meals

    -Take medication and supplements

    -Spend time outside

    -Yoga practice

    -Walk the dogs

    -Relaxation/Meditation time

    -Regular bedtime & evening routine

    8 people found this helpful
  3. PamelaR
    Champion Alumni
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    • A member of beyondblue's blueVoices community
    PamelaR avatar
    2740 posts
    15 October 2018 in reply to fred4761

    Hi Storm Cloud and Fred

    Thank you for sharing your strategies that help you both to move on! They are great and I too do many of these things myself.

    Awesome stuff!

    Kind regards

    PamelaR

    1 person found this helpful
  4. demonblaster
    Valued Contributor
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    demonblaster avatar
    7561 posts
    15 October 2018

    Neuroscientists discovered a song that reduces anxiety by 65%. It's called..

    Weightless By Marconi Union which was created in collaboration with music therapists.

    It’s designed to slow down heart rate, reduce blood pressure and lower levels of stress.

    Tests showed that listening to this song resulted in a staggering 65% reduction in the participants’ overall anxiety and a 35% reduction in their usual psychological resting states.

    Relaxation helps reduce anxiety


    9 people found this helpful
  5. lotsofpaper
    lotsofpaper avatar
    1 posts
    24 October 2018

    Hi everyone.

    I would like to thank you all for contributing to this forum. It has helped me so much through my struggles.

    Regards,

    Jessica

    2 people found this helpful
  6. demonblaster
    Valued Contributor
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    demonblaster avatar
    7561 posts
    24 October 2018 in reply to lotsofpaper

    Welcome to the forums lotsofpaper ☺

    Good of you to say and great hearing here's helping you

    Fantastic site lovely caring people

    All best everyone ⚘

    1 person found this helpful
  7. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    24 October 2018 in reply to demonblaster

    Hello everyone,

    Was checking out anxiety threads tonight well this morning now and just spotted this one...I think ive posted here before but not really sure....

    anyway, I want to thank you Deebi, I just started to watched and listened to the vid you suggested...”Weightless” by Marconi Union...I remember before watching and listening to this a while back and forgot about it....it’s music is so peaceful and the special effects also so relaxing to watch....

    Thank you....i will make sure I do not forget it again...I’m going to put it in my list on my notepad....

    👩‍❤️‍💋‍👩Grandy.

    1 person found this helpful
  8. StaticRose51
    blueVoices member
    • A member of beyondblue's blueVoices community
    StaticRose51 avatar
    63 posts
    4 November 2018 in reply to Ggrand

    I am now finished at uni and fell off slightly ....anxiety paid me so many visits I had to resort to listening to music like weightless. But at the moment I am listening to the wonderful shannon kaiser she calms me a lot that and gym has helped a lot.

    For now I would love to chat more but i have to get back to paperwork and the like. Time to put the coffee on i think. X Love the forums at this time of year. Stay cool everyone.

    2 people found this helpful
  9. DRhealth
    blueVoices member
    • A member of beyondblue's blueVoices community
    DRhealth avatar
    1 posts
    12 November 2018
    As a Wellness Facilitator/Coach I have learnt that constantly practicing being powerfully present STOPS ANXIETY in it's tracks..What if most of our anxiety and stress comes from worrying about what's coming up or what has happened?? The key is to just observe our thoughts and feelings. They are just reactions to our interpretation of our world. Check in with our selves to see if what we have made them mean is going to serve us well. Unless we practice mastering our mind, we will be a constant slave to it. If in the case it is not obvious what is triggering your distress, get a therapist or coach who can help find it's source in order to let it go... Love DRhealth
    4 people found this helpful
  10. Natalitsa
    Natalitsa avatar
    1 posts
    14 November 2018 in reply to DRhealth
    Hi i need help
    1 person found this helpful
  11. blondguy
    Life Member
    • Awarded by beyondblue for providing outstanding peer support to the online community over a period of 3+ years.
    • A member of beyondblue's blueVoices community
    blondguy avatar
    11220 posts
    14 November 2018 in reply to Natalitsa

    Hello Natalitsa

    Welcome and good on you for having the strength to post too! Im Paul and its good to meet you. I have posted a copy & paste link below that will take you straight to the Anxiety section where you can make write your own thread topic. There will be many people that can help support you with what you are going through

    www.beyondblue.org.au/get-support/online-forums/anxiety

    I used to have severe anxiety for a while and hope we can help provide you with some quality support

    If you get stuck we are here for you Natalitsa :-)

    you are not alone in any way

    my kind thoughts

    Paul

    2 people found this helpful
  12. jaynedoe
    jaynedoe avatar
    8 posts
    16 November 2018 in reply to DRhealth
    Hi DRhealth. How do you do this. I find it really hard, especially as I have health anxiety. I would love some tips.
    2 people found this helpful
  13. demonblaster
    Valued Contributor
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    demonblaster avatar
    7561 posts
    17 November 2018 in reply to jaynedoe

    Weightless at no.1 in this top 10 list of relaxation music is said to be the worlds most relaxing music reducing heart rate and overall anxiety by 65%.

    Grandy yes the visuals are great aren't they, very calming ☺💜

    Research is saying music does reduce stress.

    Warning some women have become drowsy listening to relaxing music while driving. Be careful.

    Top 10 relaxing music.

    10. "We Can Fly," by Rue du Soleil (Café Del Mar)
    9. "Canzonetta Sull'aria," by Mozart
    8. "Someone Like You," by Adele
    7. "Pure Shores," by All Saints
    6. "Please Don't Go," by Barcelona
    5. "Strawberry Swing," by Coldplay
    4. "Watermark," by Enya
    3. "Mellomaniac (Chill Out Mix)," by DJ Shah
    2. "Electra," by Airstream
    1. "Weightless," by Marconi Union

    Welcome to bb Natalitsa,StaticRose51 DRhealth and Jaynedoe ☺ you might be interested in checking out the following threads that can help with what you're asking DrHealth (very good post 👍) and in this thread there's a lot of helpful tips too to help manage anxiety.

    If you copy/paste to your address bar the following links or search bar (top) the thread title.

    Mindfullness: What is it? (even if you don't know so we can help ow the forums accordingly)

    https://www.beyondblue.org.au/get-support/online-forums/permalink/qqqrrHHzvGGEbv8AAOnT_A

    Grounding what is it and how do you?

    https://www.beyondblue.org.au/get-support/online-forums/permalink/qo-5HXHzvGGEbv8AAOnT_A

    Amongst many other threads here these can help with over all mental health specifically imo with anxiety

    Anxiety can be worked through which is a great start to manage overall emotional control.

    Remember as often as you think of it...

    Focus only on 5 calm slow deep breaths in and mentally say relax on exhale (Proven) It does help. (Gets more oxygen in and helps with relaxation)

    🕊 is within our reach with belief in ourselves.

    🌱 new beginnings start now

    Best to everyone ⚘


    3 people found this helpful
  14. Guest8901
    blueVoices member
    • A member of beyondblue's blueVoices community
    Guest8901 avatar
    1634 posts
    18 November 2018 in reply to demonblaster

    Hi everyone. I was directed to this thread during the week (thanks Grandy) and I'm working my way through the many very helpful tips here.

    Thanks to all of you for sharing what works for you. Some of the suggestions I knew, some I already use, and others I intend to try.

    Anything is worth a try as we try so hard to battle our way through often severe and debilitating anxiety.

    Amanda 🌺

    2 people found this helpful
  15. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    18 November 2018 in reply to demonblaster

    Hello everyone..

    Deebi...The music you have suggested are so relaxing..thank you for suppling us with some peaceful music... I like listening to soft music when I’m going to sleep at night...I love.....endless...Just so peaceful and calming....

    I listened to a few of these today and will complete listening to them over the next few days.....

    They say that “music tames the wild beast”...I think that’s the saying...Hopefully music will tame our “beasty”..as well....

    Kind and peaceful thoughts everyone.........................................🕊 and 🌱 I like that Deebi....

    👩‍❤️‍💋‍👩Grandy..🕊🌱..

    3 people found this helpful
  16. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    18 November 2018 in reply to Ggrand

    Deebi, me again....

    Oh I just came to get a few more song titles to try tonight and when I read my post to you...(shaking my head)...

    I think my brain is like scrambled eggs...I don’t know why I put endless down, 🤦‍♀️..sheez. It’s...”Weightless”...

    It should read that....I love..... weightless.

    Grandy..

    2 people found this helpful
  17. geoff
    Life Member
    • Awarded by beyondblue for providing outstanding peer support to the online community over a period of 3+ years.
    • A member of beyondblue's blueVoices community
    geoff avatar
    15319 posts
    18 November 2018 in reply to Ggrand

    Hello Grandy, I've just read your post and feel sorry for you.

    You know we are here for you.

    Geoff.

    3 people found this helpful
  18. blondguy
    Life Member
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    • A member of beyondblue's blueVoices community
    blondguy avatar
    11220 posts
    18 November 2018 in reply to Ggrand

    Hey Grandy

    you are not on your own when we feel like our brains are scrambled eggs!

    if I can thank you for all of your heartfelt care that you provide to so many people Grandy

    my kindest always

    Paul

    3 people found this helpful
  19. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    19 November 2018 in reply to blondguy

    Hello Geoff and Paul...


    Thank you both so very much for you’re presence last night,..Just knowing someone was awake at that time of morning that know, respect was here here for me if I needed them...made me feel more relaxed...Thank you both again...

    Thank you for your kind words to me...I Thank everyday for these forums and the very kind, caring, amazing people on these forums...You are both very amazing and very valued Legends from yesterday....today...and for tomorrow...

    Thank you both for being here and apart of this wonderful BB, family..

    Not sure if you like hugs..I do so I’m sending some over to you both...

    Very kind and caring thoughts to you and everyone reading..

    Grandy...


    3 people found this helpful
  20. roxy32
    roxy32 avatar
    1 posts
    4 December 2018

    hi everyone,

    I recently have been diagnosed with anxiety, and while I was sitting in my doctors waiting room, waiting for what she had to tell me, my anxiety was at its worse I'd ever had. the feeling to get out of there immediately, numbness all over the body, the inability to concentrate. then I had a thought, look at your photos. photos of friends, family, moments. it helped alot, just reliving good times and memories was enough to take the edge off. it didn't take it all away, but was enough to cope.

    2 people found this helpful
  21. demonblaster
    Valued Contributor
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    demonblaster avatar
    7561 posts
    4 December 2018 in reply to Ggrand

    Hi Grandy and all

    Roxy welcome to the forums and really well done focusing on good memories that was huge to think of and do that really glad it took the edge off

    Grandy hey darlin sorry I did read this and back now at least. Thanks I heard part of "weightless" it was nice and apparently no:1 for anxiety.

    Nice calm slow deep breathing gets the oxygen where it needs to be and on exhale if we say to ourselves Relax, dear Grandy researched that and it's proven to help.

    Good days all

    2 people found this helpful
  22. Moonstruck
    Moonstruck avatar
    3722 posts
    7 December 2018 in reply to demonblaster

    Has anyone had experience with the MindSpot website....their online therapy or whatever they offer? Did an Anxiety test on it and came up "Severe Anxiety...see someone asap"...and the K 10 anxiety one came up "high"...I could have predicted that....I know I can get some free visits through my GP care plan thing...and must check if my health fund also covers some of the cost of a psych to talk with. I don't want my GP to know how bad i get...she has this other perception of me being capable, intelligent, articulate, fun person!! I can't show her the real me. She has enough to worry about with keeping a check on my physical condition.

    I have been OK and manageable for such a long time...I seem to have gone severely backwards, after a death of close family member, break up with partner/companion, hot humid weather, Xmas pressure, making travel plans, settling in a new pet, recess from the hobby/activity and the friends involved due to the "festive season", because of this I have incredible loneliness, temptation to drink again (been off it for nearly 6 years due to it being life threatening to me, Dr's orders).....can't think straight, checking on everything, feeling paranoid, want to shut myself away during the days, only relax and feel OK once darkness falls..........realise I am venting here, rather than giving self help tips...but God I need some.......I had to get all that out before it turns into a full blown panic attack...sorry....

    1 person found this helpful
  23. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    7 December 2018 in reply to Moonstruck

    Hello Moon,

    I just started a Mindspot course on Monday..

    My gp registered me and two days later, Mindspot contacted me and I did their test online and they started me on a 8 week course. Om Monday...unfortunately I was also admitted to hospital for a few weeks, so I’m trying my hardest to do while in hospital...

    Moon speak to your dr and ask him/her to register you...

    So far the cousre I’m doing is CPTSD/depression and anxiety, handle triggers and coping tools....

    I hope I’ve been of some help Moon...

    kind thoughts,

    Grandy..

    3 people found this helpful
  24. Moonstruck
    Moonstruck avatar
    3722 posts
    7 December 2018 in reply to Ggrand

    Oh Grandy....thank you for replying. I know you are going through such a lot at present....the fact that you took the time to tell me about Mindspot is very much appreciated. sending lots of hugs to you....I am sure you are being taken care of....we all care so much here...it's evident by the lovely friends who've been supporting you all the way......

    I will look more into Mindspot...but feeling a bit hesitant and scared....which is precisely what this anxiety does to me....I feel scared to take a step in any direction...unless...unless...what if...what if? I do realise I need some expert guidance .....or I will hide myself away where no-one can judge me, or think I am not good enough.

    Thank you again for your help, particularly at this time which is so difficult for you.

    Kind thoughts back to you....x

    2 people found this helpful
  25. Ggrand
    Community Champion
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    Ggrand avatar
    9092 posts
    7 December 2018 in reply to Moonstruck

    Hello Moon,

    Please don’t be afraid of the Mindspot course, I know you can do it...I spoke to one lady councillor, it’s easier online, then once a week I will be contacted by my assigned councillor, it’s always just the one that you speak to...it’s about an hour a day reading and homeworking...Please moon don’t ask yourself what if?....instead say to your self..I did it....You are so much more then good enough Moon...Please believe you can do it moon and take that first step...please when you can,,speak to your gp...and do it for you....

    Kind thoughts,

    Grandy..

    4 people found this helpful
  26. Moonstruck
    Moonstruck avatar
    3722 posts
    7 December 2018 in reply to Ggrand

    Grandy...I just signed up on Mindspot, filled in the questions etc...hoping I have done the right thing and already beginning to wonder how honest they will let me be, how judgmental they are, (I believe someone is phoning me) wondering if I will "put on an act" my telephone voice and manner etc..when they do phone...as that will not help me at all.....whether everything will be private....it's pretty bad for me at the moment...

    the anxiety is so bad, as bad as it can be without a full blown panic attack....I can't find relief...thanks for your support....

    2 people found this helpful
  27. StaticRose51
    blueVoices member
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    StaticRose51 avatar
    63 posts
    9 December 2018 in reply to DRhealth
    Sorry I have only just been back to bb after being super busy and catching up on sleep I shall respond soon. Amazing bb family here.
    1 person found this helpful
  28. StaticRose51
    blueVoices member
    • A member of beyondblue's blueVoices community
    StaticRose51 avatar
    63 posts
    10 December 2018 in reply to Zoostar84
    Zoostar very nice those things are comfortable... nice job. I usually do this sometimes too :)
    1 person found this helpful
  29. StaticRose51
    blueVoices member
    • A member of beyondblue's blueVoices community
    StaticRose51 avatar
    63 posts
    10 December 2018
    Sending kind thoughts and something to do today You can make this and get through to the sunny days.
    2 people found this helpful
  30. agobella
    blueVoices member
    • A member of beyondblue's blueVoices community
    agobella avatar
    10 posts
    20 December 2018

    Hi

    I am going to start Mindspot on 31st December, so I will keep in touch on how the course goes. The lady who rang me yesterday was very helpful and we spoke for 30 minutes about the program, it means I have to find time and motivation to do 4 hours a week, but if it works in conjunction with my meds, I will be more than happy. Unfortunately I haven't been able to do exercise this year due to severe plantar fascititis. I usually play golf during winter at least once a week which helps my anxiety quiet a lot, but it has been a harder slog this year due to physical inactivity.

    Sera

    1 person found this helpful

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