It is amazing the amount of positive steps that were shared from asking one question. I really learned a lot and appreciate the willingness of others to share. Chari, thanks for asking the question and thanks to all who shared their approach in daily life when anxiety overwhelms us. 563 days ago
What I do to control anxiety is to try to have control over whatever is causing the anxiety, I look for any causes. And then I change anything I can, at least for a while. Sometimes you need a break from whatever is bugging you. For me, a lot of times, it's the news. And I have to tune that out. I can't read or listen to the news when things are really bothering me. It really helps me, because the news isn't something that you can generally do anything about. And they tell you such awful things. So I take breaks from it. Another thing I do is watch my caffeine intake, because it has chemicals that cause your body to produce adrenaline. Too much can cause you to get upset over nothing really. Also, sugar can have that effect on me. It can make me hyper. The worst thing for me is high-fructose corn syrup. That stuff makes me feel high. I didn't have that growing up, and I have to avoid it. We used to have sugar in our beverages. Not that we should have sugary beverages normally, but for a treat sometimes, I want one. I usually have diet things now that I'm trying to lose weight.
The number one thing for me when I am feeling worked up about anything, is to say inside, "I am calm." Of course, I'm not, but it makes me feel better. And then I am calm! It usually works. If it doesn't, I try to do deep breathing. I have this one method that helps me. I say inside, "I am", when I am breathing in, and I say "relaxed" breathing out. Try it! It might help you too.
Journaling is also another tool I like to use. It helps to write about things.
Great question. Using I do something that I can get complete absorbed in--a hobby. Sometimes I write in my journal, or watch a funny movie, go for a walk, listen to relaxing music while reading the Bible & pray.
I can't answer your question, but looks like others have great suggestions. Just want you to know I'm thinking about you, wishing you all the best and will keep you in my prayers! Hugs, Jeannie 2051 days ago
The most effective immediate method for me is to breathe in deep through mu nose and slowly out through my mouth. I also count while envisioning what the numbers look like or drawing them in my mind. If I have time a walk helps in conjunction with the breathing. Feeling the sun on my face. 2051 days ago
I've battled anxiety and panic disorder since I was in university many, many years ago. Besides the obvious medication that a physician may prescribe, one can try natural methods.
I use meditation a lot. Try downloading free meditations from meditationoasis.com and that is only one site. I downloaded their podcasts so I have them on my iPhone and iPad.
I use the proper deep breathing exercises. I was taught these by a psychologist friend of mine. Many YouTube videos show this.
Wearing a rubber band on the wrist helps. When you feel anxiety coning on, snap the rubber band. It shocks the brain back into reality.
If you are driving always have a tart fruit to eat, like orange slices. This can also be tried at home or anywhere you go. Put the slices in a container. The tartness tricks the brain back to reality.
Drink ice water, preferably with ice cubes in it. Always take ice water wherever you go. Also splash some water on your face or take a cool towel and wash your face.
Distract yourself by playing a computer game or an app on your phone, work on a crossword puzzle. Anything to distract your mind from the anxiety.
And, always say out loud... "this is only anxiety, it will pass, and it is not going to hurt me."
Keep an anxiety log and record the dates and times of your anxiety episodes, rating them on a 1 to 10 scale where 1 is calm and 10 is terrified. Note what you where doing at the time. Look through your logbook often and note potential triggers.
Some therapists recommend letting the anxiety wash over you until it subsides so your brain know that nothing will happen. Of course, if you are driving, pull the car over.
Perhaps see a therapist, but be sure to seek out a good, recommended one. He or she can give you a couple of sessions in cognitive behavioral therapy (CBT). This can be an awesome experience. I went through several sessions years ago and it really helped me even to this day.
what has helped me the most... is years ago....
I was taught how to monitor my anxiety on a scale from 1-10 1 being mellow - 10 being high anxiety.... and through out my day I check-in on where I am... if its high... I do diaphramatic breathing... or take a walk... something to calm down...
Wishing you an AWEsome Day BLESSings ALLways ~Deby 2051 days ago
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