Topic: SELF HELP TIPS FOR MANAGING ANXIETY

Hi Ecomama MB and readers ☺

Yes Eco anxiety it is full on fear which in turn adds to our anguish.
There's such a powerful sense of desperation needing to stop the intense feelings.

We're not in control which we can take back.
For me self talk works.
No! I'm not having this. I'll be ok and deep breathing.

Good point it's the mind trying to protect us. Although we feel there's only bad stuff going on which there is I think we're not aware of our minds also trying to help.
I think anxietys built up stress releasing.

Thanks for that good input hun.
I'm glad it's helping you and potentially many more people ☺

MB hiya. Another helpful post.
Yes distractions a good diversion of our focus.
When we're anxious same with depression which I suspect both are strongly linked our focus is solely on "how we're feeling" which can't help either problem because that keeps us in that frame of mind and often deepens.

We can get through both they say.
I think at the least the majority of people can.

We need to focus our minds on how we can handle the problems.

Talking to people can not only help with understanding they too often have experience or know of someone going through it.

There's a lot of knowledge out there.
I believe we're all capable of learning which is how we can bring on change.

I haven't read all of this thread but what I have, there's a lot of useful posts that do work and might for someone else.

Belief that we can get better carries a lot of power. It opens our minds to new thinking strategies that anxiety/depression block.

We do have the tools...intelligence and survival. Both carry enourmous power.

Best wishes dear people

New beginnings 🌱 start with us

⚘

Hi demonblaster, you gave me a royal chuckle on that one. I still have anxiety and "cold water" just reminded me of the times when I visit my kids and they insist I come into the ocean lol. So here I am enjoying the sunshine and fresh air, but afraid to go in above the waist for fear of anxiety, that in younger years was exhilarating to dive in fearlessly LOL. Now the cold freaks me out, as do thunderstorms, heavy wind, bad weather in general, I start to feel uneasy like a doom and gloom is descending on my life. So good call! cold water isn't for everyone. Maybe it's related to heightened senses, like the shock of cold water can bring on an anxiety attack. Not sure, but you made it a great post nonetheless. Smiling still!

Hi Doog and everyone ☺ welcome to bb and thanks for joining in posting. It's a tight solid community here without judgement criticism or hassles the high majority of time.

Thanks for that ☺ maybe because of the shock people with heart probs shouldnt do the ice water. Glad you had a chuckle 😊

It's very brave of you to go into the water seriously that's deserving of self praise. You have major wins with those type of accomplishments

You're also through facing fears be heading towards getting control over the mind I'd say. Gotta be a win. Boom

My dear Dad wasn'r allowed in the water till he could swim... hymm tricky one. He also was incredibly brave and did same as you. Up to the waste.

We temporarily don't have control when anxiety lands which adds to our fear.

Mind work helps. We are capable of rational thought while suffering from anxiety and depression.

First things to refocus on how we feel about what's happening to how can we make this better...

1. ..Problem
2. ..What can we do to fix it

3...How do we do it

4...Then start on it

Especially breathing. We become incredibly tense... the body needs the oxygen and it redirects our focus.

Nice meeting you Doog, might see you around the traps here.

Anyones welcome to chime in ☺ chances are high one persons comment and exoeriences could help potentially many.

Cyaz later ⚘

It’s such a small but meaningful quote, and one of my favourites. If your worried of judgment from others all you need to remember is those who judge don’t and shouldn’t matter to you

Hi everyone 👋 and welcome Oat milk queen. Great starting post I want to remember that one it holds so much wisdom.

Do you know who wrote it at all? It'd be a good one for another thread. I'll bbl if I can find out if it can be reposted.

This threads about self help tips for anxiety if you're having any problems with feel free to post but no probs if you don't.

I'll let you know the name of the other thread near future.

Hope you find these friendly forums helpful, thanks to this amazing place there's a lot of support advice and encouragement.

Might see you around the traps ☺

Best to you ⚘

Hi everyone 👋

As we well know anxiety carries a lot of power.
Never forget it's part of beasty's (depression) armour that we can dismantle.

As wisely mentioned in a previous post it also can alert us that we have deeper issues needing attention. I think anxietys our minds way of releasing built up stress.

• While we do as the experts have learnt need to hear our thoughts our best line of defence is to listen but try not to feel the emotions attached. Instead ...don't stop there at the first thought which I think contributes to our anxiety growing.

Keep in mind we don't have to fully trust doubts.

• By pushing past our first thought we make room in our minds to allow and explore other possibilities opening our minds to have rational thought.
I find they're there which is calming but if we don't think further we can't access them.

• If we think what are the chances of it happening. (mindspot) helps too.

I try to remember that if/when something does happen I'll have to deal with it then so as not to use up negative energy now when it may not happen at all.

• Acknowledging it's anxiety/depression I find helps too. This often passes.
Our first thoughts are not always how we perceive it in troubled times due to the above.

Though it does prepare us and can help to be aware if possible as we know if we're not keeping check on our thoughts anxiety steps up adding fear.

• Importantly keep breathing nice and deep a few times often.
This not only takes the focus off what's going on, it also gets needed oxygen circulating. Anxiety and depression create tension. Deep breathing can also help with relaxation.

Knowing Anxiety can be controlled is comforting. Like anything worthwhile we have to learn practise and believe in our capabilities which are way stronger than we usually credit ourselves for.

Best to everyone ☺

Great post demonblaster. Much wisdom :)

I especially like. "I try to remember that if/when something does happen I'll have to deal with it then so as not to use up negative energy now when it may not happen at all." I always tell myself the quotes "He who suffers before it is necessary suffers more than necessary", or '“I've lived through some terrible things in my life, some of which actually happened.”
Sean

Hi demonblaster,

What an amazing post!

So many great tips!

Regards,

cc

Many thanks Sean and Calmcat (great name btw)

Recently I had a few flare ups but fortunately was able to defuse them.

Good days everyone ☺

Hi. New to BB but was really motivated to join after listening to latest podcast. The greatest thing I have discovered to combat my anxiety is Yoga Nidra meditation. There are so many on Youtube and it has been life changing for me. My problems came to a head in the form of chronic insomnia which was based on anxiety. Tried so so many treatments but Nidra has been absolutely amazing.

Hi everyone 👋 Norcam good to see you and thanks for a great first post.

It's such a bonus finding something that can help isn't it. I've heard a lot of positive with yoga. Unsure what the Nidra part is and meditations a great way of getting away from high stress and anxiety which pretty much work together.

Fantastic you were motivated to come here by the podcast. As you'll see it's a great supportive community very well run by bb who work hard at keeping it a good safe place for us.

Anytime if you feel like talking more about the Yoga Nidra meditation feel free. I'd be interested hearing about it and I imagine others might be too.

Thanks 😊 Hope to see you around more.

Anyones welcome to share whats worked or might for others. The more input the more we might be able to manage this. I find encouraging that Anxiety/depression both can be.

Best to all good people out there 🕊

Hello

I'll admit to having only read this page of the thread (sorry!), but wanted to add that today I used a breathing method when I was getting panicky and close to tears before an interview this morning, and it really helped. I googled "square breathing visual". It's basically breathing in for a count of 4, and breathing out for a count of 4, repeated several times. It seemed to help looking at the visual too, though. I'm so stoked it work! I walked in feeling much calmer, and I didn't cry, which normally I would have (release of the built up tension).

Sending kind thoughts to all who are trying their best in difficult circumstances. Katy

Hi Katy

I use this method often and find it helps, i'm glad you had the same experience! Before interview or any kind of public speaking I also like to so a 'power pose' (standing like superwoman/men) for 5 mins before hand while doing the breathing and has helped give me confident also. Try googling 'power poses' for heaps of options.

Good luck with the role and thanks for sharing.

Jess

Hi everyone ☺ Katy and Helpstar good to see you both. Welcome to the forums Helpstar and thanks for your good input as well.

Yes breathing is a very good tool which helps us physically and mentally. We need the oxygen that gets restricted with tension. It helps with relaxation too.

Anxiety grows with fear increasing which adds to tension.

I find being aware I'm having anxiety helps to talk myself down and refocus on getting out and back to normal.

Whether firm self talk or redirecting focus completely to something around the room or what I want to do or have done helps.

Katy good on you getting yourself back on track. Winning! Best of luck ☺

Helpstar the "power poses" sound like a win too. Good going.

Great hearing of things that help.

We do have it in us to rise above. Anxiety and depression say different which is why it's so important to KNOW we can and believe we're capable which we are!

Don't give up good people we have a right to know peace 🕊

⚘

Howdy guys,

Helpstar, you're totally right about power poses. Scrunch up into a ball, slumped, looking at the ground and you feel like a prey animal; anxious, afraid. Strike a posture like a totally secure lion chilling under a tree like a boss not giving two sh**s about anything around them because they are top of the food chain, then you'll feel like that!

Katy, that's awesome. It's so nice when a technique works bc then you can always remind yourself that it's been proven to work for you; there is observable evidence. I'd recommend journaling a page on the event, what you did preceding it, it's effectiveness et cetera; then you can return to it for years to come to remind yourself.

Norcam, I agree with Demonblaster, if you feel like it I'd be thrilled to hear more about Yoga Nidra.

Sean

Great ideas, love this, thanks Katy!

Hi everyone and Gizmo_2016 welcome and thanks for popping in here ☺ Hey Sean 👋

Was just thinking about many times I've had big very distressing anxiety attacks have been mostly when I've been still.

Wondering if movement could help.

I remember actually very much doubt I'll ever forget there was one time I was in a really bad way. I so badly needed to get out and did walk outside, it was terrible but ended up calming looking at the stars.

I think because I was concentrating where I was going helped tho very severe I do think it did help.

Our focus zooms in on how we're feeling. Distraction does help.

Laters ☺⚘

Thanks everyone, and Sean for the suggestion to journal about it. Great idea! Think I'll have to check out this thread more often.

Interesting thought about whether movement helps, db. I know when I went through a rough period with a lot of SI thoughts I walked and walked. Darkest period of my life, and I'm still here. I also yoga when I can afford it. Sometimes I'm not in the mood and I might even cry silently on the mat at the start of class, but when I get going I always feel better.

Kind thoughts to you all, Katy

Thanks Katy. Hyperventilating is always a danger for me so good tip 😊

Hi everyone,

I am new here but I wish I had known about this a year ago. I have suffered from anxiety all my life but didn't understand what was causing until last year (I am now 46). It took me a while.

For me it took an extreme crisis and an extended hospital stay to find out that my anxiety was caused by a very pure form of OCD that only occurred in my head and didn't present outwardly at all. Once we knew that and thanks to an amazing psychologist I am beginning my journey to get on track and to get rid of these horrible thoughts.

For me there are a few things I find work really well;

A weighted blanket for me is incredible if I am seriously anxious and under threat my from thoughts. For me it is like a massive hug. BUT they are not for everyone so perhaps speak to an OT about that one first.

I have found that for me art can help to get my mind off things and focus on something else to stop it spinning. I love drawing and painting and sculpting (I'm not great at it but it keeps me focused on something else).

Exercise every day is so important to me. Walking in the cold helps bring me down from periods of high anxiety as does cold water splashed on my face. Making sure I get enough exercise every day has definitely helped keep me a lot more level than I used to be. I don't go to the gym, just walking with the dog and simple things like that.

I have also been working on something called detached mindfulness and to allow myself to let go of thoughts that are triggering my anxiety. Due to the nature of my anxiety I need to let go of these thoughts and for me, this has worked well.

Support is critical. I struggle some times and I have a very selfish boss who doesn't understand at all. When I returned to work after my "crisis" I was told there was going to be no special treatment and that I had to pick up the slack from when I left. Luckily I have an amazing partner who has helped me so much. I hope everyone can find someone (or through this site or others) who can help them when they are struggling.

I am really struggling at the moment due to work but I am also aware of my struggles and I beginning to take steps to do something about it.

Have a great day everyone and keep smiling.

Hi everyone including readers 👋 and welcome to the forums Gypsy King and Leonay good to see youse ☺

Leonay it sounds fantastic how far you've come. It's a huge help understanding why isn't it.

Where you've been it's an incredibly hard ride having such extreme mental anguish going on and wanting to end it.
I understand I've been there often and same glad to say I'm still here too.

So good hearing you're starting to get on top of it ☺

Work atm doesn't sound supportive at all what a horrid attitude that boss has but so glad you have a good partner. Supports mammoth at anytime esp in poor mental health (mh).

I think also being out amongst it walking helps being in a bigger area giving our thoughts more focus on surroundings sounds activity and nature which is so calming with it's beauty.

I too am slowly returning to walking I like it a lot. As with you it's helped no end with heavy stress anxiety and very poor mh.
We kind of burn it off I think using our muscles in movement.
Also having to breathe deeper.

Detached mindfulness I feel that's very important.
The thoughts are so annoying they nag something silly don't they.

At times I've managed to let them through by consciously not allowing any more thought on them.

I believe most of our answers are in thought control.
When we can control them to how we want to be thinking and feeling we gain the power.

Art is a powerful tool allowing us to release and create.
Gotta be a good thing and our focus is on something constructive also creating more room in our minds allowing for different thought process

Thank you Leonay for a really good helpful post.
The very best with work hun.

Hope to see you again ☺

You're going really well.
Never doubt... this goes for us all... our ability.

🕊

Hi Demonblaster. I tried Yoga Nidra out of desperation and can be as short as 10 mins or as long as an hour. It provides an escape from everything and apparently 1 hour is equivalent to 4 hours sleep.

https://balance.media/yoga-nidra-works-improve-sleep/

This has been a crutch for me for around 2 years and has literally changed my life. Even after a poor nights sleep, 20mins of Nidra means I feel no tiredness all day.

Hope this helps others who find themselves in place I was.

Keep up the good work,

Hi Norcam posters and readers ☺

Thanks for that it really does sound incredible. I don't know when but I'd like to suss that. Loven 20 mins being equivalent to 4 hrs sleep.

Take care and again thanks for great posts.

Anyones welcome to tell us anything that works for you, potentially that could help multiple people.

We can do this! Too hard if we don't believe we can!

Laters ☺✊

Some of the best self help tips I have come across to date...

-exercise!! Nothing helps more than getting my body moving

-getting good sleep! This is so much more important than you think, I actually track my sleep!

- mindfulness/meditation (I know it seems boring and pointless, but trust me, it helps! I recommend the Headspace app)

-spending time, no matter how short or when, to do something you love! You HAVE to make time every single day to do something you love to do. Something purely for fun and for leisure.

Liamsi and readers hi ☺

Welcome to the forums and what a great post thanks for that.

I agree with everything you said.

I think sleeps our strongest need for both mental and physical health. Lifes easier with enough, we're at our strongest. It's usually interrupted severely when we're anxious or in poor health which amongst other helps where the rest of your list comes into play.

Excercise releases built up stress. Strengthening our bods and stimulates endorphines. Gives us another focus too

Mindfulness/meditation nope not boring. Possibly some people might find both too hard from word of mouth or trying.

Keep at them I strongly suggest. When we're anxious our minds block to varying degrees but we're still able to learn with practise and perseverance. It's definately worth the time and effort if it's going to help us improve.

We need to not only be aware by being mindful so we can direct our thinking also to be able to relax and be in space that's away from tension through meditation which frees our minds and body from stress allowing clearer and more rational thought.

We know healthy food intake can help and I'm thinking sugar as much as I live for it might have quite a big influence on our mental health (mh). Might look into it sometime. Heard some oh really stuff in patches.

Remember good folk nothing has to be done or mastered overnight. Chances are it's taken many yrs of various stress building up to get where we're at. Times needed to learn and unravel.

There is good knowledge out there and improving.

Anxiety can for the most be managed.

Best to you Liamsi and everyone 👋

🍃

Hi all

I have only just joined today.

I have had Depression now for about 9 years . The last 4 years a have been struggling with anxiety as well .

I am seeing a Phycologist not on a regular basis but more of a need to talk sort of thing , it does help but the impact on my work is starting to suffer .

Does anyone have anything they use that does help calm the anxiety?

Hi Kevin,

Welcome to the forums! I'm sorry to hear you've been struggling. Somethings I find that can help with anxiety:

1. Go outside and sit in nature, I find this can be really grounding, especially when you actively focus on the sounds you can hear. Maybe going for a walk to the local park at lunchtime?

2. Excercise is a huge anxiety buster, even just 20 minutes a day can provide relief. The more intense this exercise the better - I know it can be so hard to be motivated and get going but it really does wonders for mental health and can also help you take a break from work.

3. Meditation is great for anxiety. This one is really hard to start on your own so I suggest downloading an app like Headspace and starting with short exercises each day.

Hope that helps, feel free to reach out if you ever need to chat x

How did you all deal with anxiety around getting the covid vaccine . It’s freaking me out

Kevin John Miz and Toni. Hi everyone 😊

Welcome to the forums to the above 3 there and thanks for your posts.

I'll bbl (be back later) sometime to chat more but just a quick reply to Toni.

Quicky question just wondering which part you're anxious about? If it's the actual needle darl it's quite small and barely noticeable.

I think most, if not all meds can have some mild side effects which aren't ott. (Over the top)

I've had both, only a bit of tenderness at the needle spot if laying on it.

All the best everyone ☺

Thanks Miz

this Is rely helpful.

im a outdoors kind of guy so will give your suggestions a go

thank you