Anxiety - Some Stuff That is Helping Me

[GinkgoLeaf]

Hey everybody,

Anxiety has been an absolute beast for me the last couple months and still a daily struggle, but wanted to share a couple things that are helping me in case it might help you too:

1. Ending Morning Shower with Cold Water - this might sound dumb, but this has been really helpful for me. The cold water is sort of my first “fear” of the day - I know it’s uncomfortable but I also know it won’t kill me. Nice to start the day with an anxiety “win”, even if it’s just a couple seconds.

2. Breathe in for 4, out for 8 - I’ve tried a lot of breathing techniques when my anxiety sparks and this one has helped me the most. Not sure why. Most calming pattern for me.

3. Avoidance Journal - my struggle with anxiety manifests a lot in terms of avoiding activities/situations that will bring me anxiety. Writing these down, then trying to do one a day, has been massively helpful to me, and very empowering to see the list get smaller. One side tip - make an “exit plan” in case your anxiety gets unbearable. And be kind to yourself if you need to use it.

4. Snack - I often find my anxiety sparks when I’m hungry. Carrying snacks helps to ensure I don’t get a hangry anxiety attack.

5. 10% Happier podcast - I love this podcast. So many great episodes with mental health/mindfulness experts. Learned so many great tips for managing anxiety.

6. Try Something New Everyday - I find that sticking to my routine causes my anxiety/depression to spark. Yesterday I tried out a kickboxing class. It was totally new and I really had to focus on learning the techniques, but it was such a rush to accomplish something new and have fun doing it. And a great stress reliever!

7. “Directionless Walk” - this one is a bit more driven by my toddler, but every day, we go on a walk and I let him pick where we go (with some limitations, ie safety lol). I find that I often want to be in control. This walk forces me to be spontaneous, live in the moment, and empower my son. It’s the highlight of my day. Even if you don’t have kids or a dog, leaving the house/apartment and walking down a brand new street/noticing some new things you’ve never seen before, is so great for anxiety.

Best of luck to everyone in this group struggling with anxiety. It sucks. But it’s nice to know we’re not alone. Good luck on the journey.

[paleozoic]

saving this to try some of these! Love the idea of the avoidance journal, gonna try that. Thanks for sharing!

[RemySue]

I just started 10% Happier and really like it! I also walk A LOT. I'm glad some things are helping you

[GinkgoLeaf in reply to RemySue]

Glad you like it. His recent interview with Richard Schwartz was particularly good imo.

[worthytobeloved]

Thank you for so many useful tips! I must try them.

[NatureWalkee]

Thank you. Good techniques. In breathing, I've found relief using 4x4: count of 4 in, hold for 4, out for 4, hold for 4.

[GinkgoLeaf in reply to NatureWalkee]

I call that the Zen Square! Helped me many times. Thanks for the tip.

[marsbarr]

Avoidance journal sounds like a great idea. I'm gonna try...Thank you. Have a great day.