Discussion What's your way of dealing with anxiety outside of pills?

[UnknownGuy69]

I find eating something sweet to make me relax, either that or bottle it up, and rarely talk about it with friends i can trust.

 

[trying ungracefully]

Distraction can help. It doesn't work always but it's always good to try. For me I watch a show and crochet something that becomes mindless. It keeps my hands moving so anxiety energy is being released in some way and the show takes my mind off thoughts, you have to find a show you really like though.

 

[UnknownGuy69]

I see, i like to distract myself too but it isn't as effective.

 

[franos666]

Gaming and listening to music are my one of the main ways to cope with stress. I like to play mainly cs2 but I am terrible in it anyway lol. I can play with someone if you are interested

 

[Spike Spiegel]

This advise is more for those who suffer from acute panic attacks, but should work for general anxiety as well.

I spent years both in therapy and on my own learning cognitive behavior therapy. The following techniques have helped me a lot both in mitigation of panic attacks and prevention.

Muscle tensing and relaxing with stable breathing. - Often during panic attacks the whole body is tense. By focusing on one muscle group (ex bicep) by tensing and relaxing it the rest of the body will typically relax. This is specially true when the tensing is paired with a slow controlled inhale followed by a muscle relaxing and an exhale. I find stress balls are very helpful with this method. A balled up pair of socks also works well in a pinch. It also gives the mind something to focus on. I find this very effective.

A major competent of cognitive behavioral therapy is controlling your mental reaction to anxiety or a panic attack. Having something like a mantra that you slowly repeat either in your head or out loud can be helpful, specially in combination with other calming methods. It can be as simple as " you are going to get through this" to something more personal. But convincing your mind and body that you are and will be ok is a big component. With enough practice it can become a default reaction that this will pass and you will be ok. Making the calm down easier and expedited.

Become familiar with breathing exercises. Slowly inhale and exhale to a rhythm that works for you. Inhale for 7 beats and exhale for 7 beats is a common one, however make sure you are actually doing the full 7. It is easy to speed count when anxious. Paired with muscle tensing and relaxing I find this very effective. However consistency is important. Doing this for 30 sec is not going to help. You need to if possible commit several minutes if not longer of calming your self down with these methods and then taking proactive steps to help your self going forward.

Another is mediation. This is more of a preventative method and in my opinion requires days if not weeks of consistency to get its full benefits. You don't need a yoga mat or guided meditation. Take 10 minutes a night before bed and just sit in silence. Close your eyes and slowly go through your thoughts. Think about what you did today, what you will do tomorrow. Is there anything you want to do different. Then once those thoughts clear try to calm your mind. I find doing this before bed gets rid of all the bad thoughts that usually fill my head right before bed.

And of course there are the regular coping mechanism like having a comfort show or music. Changing your environment, reducing the caffeine or nicotine in your life. Exercising is also helpful.

I hope this helped.

 

[FoxSauce]

Distraccion or a walk, sometimes I dunno Ihave anxiety, if its extreme (like to the point of puking beacuse a migraine) then sleep.

Techniques wise muscle tensing helps (feels kinda silly) a technique I learned is breath list 5 things you can see, exhale ,breathe, list 4 things you can smell, exhale , breathe, list 3 things you can touch, exhale, breath, list 2 things you can taste, exhale, breath list 1 thing you can hear and exhale

It can be any other you wish to or how many seconds to inhale and exhale thats up to you.

Id recommend exercising even if its just a walk with some music while you make your own music video to.

If you feel like isnt your cup of tea dont but is highly beneficial. It could be even playing some volleyball or whatever.

Painting or drawing or just doing something you love.

Also Ive been keeping a humidifier in my room and it has helped me sleep.