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Topic: SELF HELP TIPS FOR MANAGING ANXIETY

  1. cake my day
    cake my day  avatar
    8 posts
    23 December 2018

    Hi everyone

    i have been feeling anxious for about 2 years. My kind of anxiety is triggered by certain stimulus and it is exhausting to be honest. My mind and body feels so tired of it and honestly i always ask myself why is this still happening even when before is started feeling this way i was fine and happy.These days i don't take joy in my favourite hobbies and am feeling miserable. I will try the tips i have seen on the forum.

    im just wondering does anyone else feel something similar to this?

    5 people found this helpful
  2. Doog
    Doog avatar
    15 posts
    12 January 2019 in reply to AGrace

    Hi, my anxiety happens mostly on the road. My actions are limited, apart from pulling over.

    Talk back radio has been an absolute saviour, especially when good topics are on. A good session can distract your mind and have you mentslly engaged.

    Being in the car and alone, talking or singing loudly helps by releasing the tension in the jaw that leads to my breathing difficulty. Not always, but enough times to be worth a mention.

    5 people found this helpful
  3. Jill G
    Jill G avatar
    113 posts
    19 January 2019 in reply to cake my day
    I know how you feel.My anxiety came out ofvthe blue 3 months ago and have struggled ever since. My lack of motivation and tired all the time even after getting heaps of sleep. Ive tried to think positive and work hard at it every day but every morning its at its worse especially when my gagging starts its awful. I just want my old self back as l was a very happy person. Ive learnt lm not alone
    6 people found this helpful
  4. Guest_2496
    Guest_2496 avatar
    376 posts
    10 February 2019 in reply to Jill G

    Hi all

    What a great thread. I read about the music Weightless on here and have drifted off to sleep to it the last two nights.

    I also didn't know about the Mindspot course but I recently did one with This Way Up specifically on health anxiety and it was helpful (they have several specific ones).

    When I'm really anxious/stressed and can't focus so much on reading I find things on the net to watch/listen to. Dr Harry Barry has a few short videos which are good and informative. Petrea King's Meditation Group on fb is wonderful (for me) - she runs a live talk and meditation on Monday nights but you can listen any time during the week. And then I also drift off to sleep to Michael Sealey on youtube.

    On my phone and every handy I have the Headspace app (they have some very short meditations and are great); and Buddhify which I used to use a lot but these days prefer Headspace.

    Hope some of that helps someone.

    5 people found this helpful
  5. autumn.red
    autumn.red avatar
    3 posts
    17 February 2019

    Something I find helpful when I'm feeling anxious is going out for a walk in the fresh air. If I can't get out of somewhere though, I sing a comforting song in my head and it usually calms me down quite a lot. If I'm having an anxiety attack, I make sure I can get outside into the fresh air, and I concentrate on settling my breathing. I drink plenty of water, and sometimes squeezing some ice cubes in my hands helps to calm me down. If I'm just having anxious thoughts at home, putting in some earphones and listening to music really helps me. I also read or stretch.

    2 people found this helpful
  6. PamelaR
    Champion Alumni
    • Community champion volunteers who are not currently active on the forums.
    • A member of beyondblue's blueVoices community
    PamelaR avatar
    2740 posts
    18 February 2019 in reply to autumn.red

    Hi everyone

    So many good tips - thank you Jill, Doog, Cake My Day, Autumn Red - such great ideas that you've shared.

    It's rather great this thread meanders along on its own with new people popping in here to share their tips - AWESOME everyone.

    Every little TIP helps.

    Kind regards

    PamelaR

    1 person found this helpful
  7. Chloe111
    Chloe111 avatar
    2 posts
    19 May 2019 in reply to Technogurl
    I’m intrigued! What else do u do to curb the anxiety? I’ve tried smashing plates to ice baths..
    1 person found this helpful
  8. Tread
    Tread avatar
    4 posts
    21 May 2019 in reply to Chloe111

    music.. blocking off all sounds and using a headset. I can control my mood with different types of music. mostly helpful when I feel like I can’t go outside and face people.

    Showers. I’ll just stand there and concentrate on the water.

    Taking a tablet when I feel it coming and I know I’ll be in a situation that’s likely to stress me. Mine are use when needed.. not everyday ones.

    The one I don’t know how to control is my worry/fear anxiety. Which turns to anger. It’s the worst one.

    1 person found this helpful
  9. Shirty05
    Shirty05 avatar
    2 posts
    21 May 2019 in reply to Jill G

    Hi Jill,

    I experience the exact same anxiety as you where the mornings before work are terrible with panic attacks, catastrophic thinking and dry reaching. It’s got to the point where I’ve had to take time off work to seek help.

    Do you have any tips on how you manage intense anxiety in the morning? I find it very difficult to go to work after a severe panic episode and the day becomes a bit much for me.

    You aren’t alone

    4 people found this helpful
  10. Jill G
    Jill G avatar
    113 posts
    22 May 2019 in reply to Shirty05

    Hi there Shirty

    Sorry to hear you are experiencing these symptoms l know exactly how you feel. The morning anxiety was the worse and lve found in time my physical symptoms such as gagging and anxiousness have gotten better.Once l accepted the anxiety and not try to fight it so much it became better. It took about 7 months for my dry reaching to subside abd occasionally l still feel it but l wont let it control me. I only just in the past few weeks have managed to get back to work.l keep busy. Your not alone and it will get better.

    Take care

    2 people found this helpful
  11. Shirty05
    Shirty05 avatar
    2 posts
    22 May 2019 in reply to Jill G
    Thanks so much for the response Jill. It’s a work in progress and some days are better than others. Thankfully, my employer are incredibly supportive as I learn to navigate my way through coping with anxiety.
    2 people found this helpful
  12. Jill G
    Jill G avatar
    113 posts
    23 May 2019 in reply to Shirty05
    Thats so good to hear ....anxiety certainly has it ups and downs. Take care.
    1 person found this helpful
  13. PamelaR
    Champion Alumni
    • Community champion volunteers who are not currently active on the forums.
    • A member of beyondblue's blueVoices community
    PamelaR avatar
    2740 posts
    23 May 2019 in reply to Jill G

    Hi everyone!

    So pleased there are so many of you posting your tips for coping / managing anxiety.

    Many thanks to Jill G, Chloe111, Shirty, Annie-1, Tread and anyone else I've missed.

    Managing anxiety is an ongoing lifestyle. It's taken me sometime to realise that just when I think I have anxiety beaten, it jumps up to say, NO.

    Once I began to accept that, I've found it a little easier to manage. One of the biggest things for me is to -

    change the stories I'm telling myself. Often I need the help of others to challenge my thinking. E.g. Stories like -

    my hubby doesn't like the way I hang out his socks. Therefore, I'm useless, good for nothing. Blah, Off I go.

    I now change it to - hubby has such a good way of hanging the socks. They dry quicker. He certainly isn't giving me a hard time at all.

    Tip -

    Find the cause of the anxiety. For me there is always something I've thought about - Usually my inner critic telling me how worthless I am.

    Then change the story the inner critic is saying to something more realistic. Talk it through with someone to help get it clearer in your mind.

    For those of you who are having troubles in the morning. Do you know why? No pressure to answer, just something for you to think about.

    Kind regards

    PamelaR

    4 people found this helpful
  14. Jill G
    Jill G avatar
    113 posts
    24 May 2019 in reply to PamelaR

    Hi Pamela

    Morning anxiety for me is probably not knowing what the day is going to bring even though l might not be thinking it l still have a slight fear and tremble and a tight tummy.

    1 person found this helpful
  15. Jill G
    Jill G avatar
    113 posts
    27 May 2019 in reply to Jill G

    Hi all

    Just wondering if anyone has experienced tingling on lips and a strange smell and taste from anxiety. ....mostly mornings

    1 person found this helpful
  16. IreneM
    blueVoices member
    • A member of beyondblue's blueVoices community
    IreneM avatar
    315 posts
    28 May 2019 in reply to Jill G

    HI

    I also don't feel the best in the mornings, so I now struggle up and have a cuppa outside in the early sunlight (if not sunshine at this time of year). We have an old sofa on our decking on the northeast side of the house. Lifts my mood to do more and prepare something to eat.

    Irene

    2 people found this helpful
  17. Jill G
    Jill G avatar
    113 posts
    29 May 2019 in reply to IreneM
    Thank you Irene l will give it a go
    1 person found this helpful
  18. Jill G
    Jill G avatar
    113 posts
    29 May 2019 in reply to Tread

    Hi Chloe

    Yes the fear one is hard for me to plus the nausea at times...l have to always get out

    1 person found this helpful
  19. quirkywords
    Community Champion
    • Outstanding members who have volunteered their time to support others here on the forums
    • 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
    quirkywords avatar
    12447 posts
    29 May 2019 in reply to IreneM

    IreneM

    I am not a morning person. I found just reading your post very calming. I find the morning sunshine through the window as I sit in bed very comforting .

    Quirky

    1 person found this helpful
  20. bluehorseshoes
    bluehorseshoes avatar
    79 posts
    29 May 2019 in reply to Jill G

    Hi Jill,

    Yes I can say I have had my sense of smell altered by anxiety before - it seems to be heightened when it's really bad and then I'm very sensitive to all smells. Probably not a strange scent as you mention but it is weird how your senses get messed with. How have you been going with the nausea?

    Bluey

    1 person found this helpful
  21. Jill G
    Jill G avatar
    113 posts
    31 May 2019 in reply to bluehorseshoes

    Hi Bluey

    Thanks for your reply. Yes the sense of smell is really strange...does it go away? My nausea has got better but still get abit quirky at times.

    1 person found this helpful
  22. bluehorseshoes
    bluehorseshoes avatar
    79 posts
    31 May 2019 in reply to Jill G

    Yes in my case Jill the strange smell sensitivity does go away when my anxiety levels drop - hooraa.

    Sorry to hear nausea is ongoing issue for you. Mine alternates between a sick feeling and a stomachache when I'm anxious. So I bring on the carbs - sometimes helps sometimes not.

    Hopefully the nausea will stay away and give you a break for a while,

    Bluey

    1 person found this helpful
  23. Jill G
    Jill G avatar
    113 posts
    31 May 2019 in reply to bluehorseshoes

    Thats good to hear as its annoying and interferes with my taste.l can relate to the stomach issues and l also find carbs do sometimes help.

    Can get my head around how the brain controls so much.

    Take care

    1 person found this helpful
  24. Guest_294
    Guest_294 avatar
    50 posts
    31 May 2019
    Just found this thread and i really like it - some great tips here! For me, when my anxiety is bad i usually will turn in early - have a hot shower, yoga/stretching and read my book as long as i need to fall asleep. I also really like going to the gym and running/walking as far as i can. If im having a panic attack its slightly different. For me the biggest help is finding something to ground me, because often i feel quite out of my body when im panicking like that. There are certain people that know me well enough like my best friend - if he sees me starting to look like im getting to that place he'll grab my hand or wrist and squeeze really tightly. it helps me feel like i am still there and that everything is ok. otherwise i try to slow my breathing and name colours around me. I read once that labeling colours can help you calm down if youre getting emotional and it really seems to help me in that regard - i think its again a grounding thing. Hope some of these ideas might help someone!
    6 people found this helpful
  25. bluehorseshoes
    bluehorseshoes avatar
    79 posts
    31 May 2019 in reply to Guest_294
    Interesting ideas - thanks. When you're labelling, do you do this out loud? This would probably help me. I've recently been singing along to songs (at home) because I've found that I can get suck in the whirlwind in my head and can't communicate. It forces me to focus outward instead of inward and your labelling colours technique would work in the same way - good tip!
    2 people found this helpful
  26. IreneM
    blueVoices member
    • A member of beyondblue's blueVoices community
    IreneM avatar
    315 posts
    1 June 2019 in reply to quirkywords

    HI Quirky

    I can relate to that as I was pretty much bed bound in the previous place where we lived, and the sun came right in our window it was nice. But now my main problem is lack of activity to get energy to do things. So forcing myself up is worth it and seems to give me energy for the day.

    I.

    1 person found this helpful
  27. IreneM
    blueVoices member
    • A member of beyondblue's blueVoices community
    IreneM avatar
    315 posts
    1 June 2019 in reply to IreneM

    I can relate to all of the stomach issues.

    My main problem is diarhea at the moment. The reason is a mystery so I am getting a Referral to specialist. Some of you mentioned that Complex Carbs are helpful, me too. The less grains I eat the more runny my poo is and up go my chances of an accident where I poo in my pants anywhere. The Rice and Oats are keeping that in check at the moment. There is such a thing as a BRAT diet for diarhea (Bananas, Rice, Applesauce and Toast). I am surprised how much it is assisting temporarily until a cause can be found.

    I.

    2 people found this helpful
  28. Jill G
    Jill G avatar
    113 posts
    2 June 2019 in reply to Guest_294
    Thank you for your suggestions. I still find the mornings a little difficult so l try to stick to a routine every day. My tummy is mostly sensitive in the mornings and also where l sense these weird smells. I hoping that the fear l still get, again in the mornings willl slowly subside...its been a hard road.
    1 person found this helpful
  29. bluehorseshoes
    bluehorseshoes avatar
    79 posts
    2 June 2019 in reply to IreneM
    The BRAT diet, I like that. Makes muck more sense than some of the celebrity diets cayenne pepper/maple syrup etc. And healthy too, thanks Irene
    1 person found this helpful
  30. alone and anxious
    alone and anxious avatar
    1 posts
    10 June 2019
    i just did something really stupid and ive been having an anxiety attack for a whole hour,, can anyone help remind me that im okay??

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