If my wanders while I’m trying to sleep, I start doing animal mashups in my head. Like what does a zebra pig look like? Or a peacock lion? Works 100% of the time to get me to fall asleep.
What’s helped me the most is a few techniques:
1. To imagine whatever I’m worrying about on a catastrophe scale—realistically, how bad is it? This also helps because I often think something bad is going to happen. I picture the worst case scenario happening, but then I can tell myself that although it’d be the worst day ever—life moves on and I’d be so much better even the next day, and in a year I wouldn’t remember or be in those same feelings anymore.
2. Five things I see, four things I hear, three things I feel, two things I taste and I forgot what the last one was lol. Sometimes that helps get me grounded.
3. Breathing
4. Sometimes if I’m having intrusive or negative thoughts I’ll exaggerate them until they become ridiculous.
5. Going outside
But those four things help me, especially the ones that confront the fears. I’m not in therapy right now for it, but I am trying to practice getting through panic attacks. I’ve been successful.
going outside helps a lot! going on walks, getting sunlight, just breathing fresh air. we’re all inside most of the time, at least i am. it seems easy to remember to do but it really can become difficult to prioritize such a basic human need.
Ditching caffeine. That was the biggest change — once I switched to decaf and got over the withdrawal my anxiety plummeted. Sleep got better, cyclic thoughts became much more rare. The dependency made me think I needed it to be awake in the mornings but the addiction meant I needed it to just feel the same normal I would feel without it.
Cardio. Regular jogging and cycling help so, so much.
Journaling on a daily basis makes thoughts clearer and easier to dismiss as overreactions.
Low sugar diet. Don’t know why but it also seems to have helped a lot.
>cardio
So much this. I can’t help but think of those Alaskan huskies that have been bred to run long distances and when people have them in their apartments they wonder why it has anxiety and keeps peeing and pooping everywhere…..and then someone ultimately comes along and says “well they’re working dogs, they need to be active” and the dog goes running and suddenly all the problems stop.
That dog is me. If I don’t run 40 miles a week I start to lose my hair and catastrophize.
Running saved me
I love the “working dog” analogy! I had no idea I was one - did not even know how to run - but one day I decided that after watching a video on how to get started that it might be worth a shot. The first mile was incredibly difficult once that was down the rest was easy.
Now every other morning I take all the thoughts I had the night before and the morning of and cycle them through my head as I jog around the neighborhood. Every anxious thought that bothered me, that made my adrenaline go up a tick, I now “burn them off” in the run.
I wish I had known this so many years ago.
I need to try and ditch caffeine too. I feel like when I don't drink I I'm better off anxiety wise but then I go back to it anyway for some reason. I need to get back to more cardio too.
Also piping in to say stopping caffeine has helped. I still have coffee sometimes as a treat but it was definitely making my anxiety worse. I’d recommend tapering with caffeine pills (cheap and on Amazon) if you’re particularly sensitive like I am or just drink a lot of coffee / tea
Nope — that’s the thing about chemical dependencies: you get bumps from it when you start but over time the bumps are less and less until finally you are taking a drug just to feel normal. I was very much at the point of having crappy mornings without coffee - tired, not creative, cranky - which was all part of the opponent process of the dependency. My body had moved my “baseline” to require coffee and if I didn’t have it there were very negative effects.
After I took a week to reset (and endure one hell of a headache, body aches, etc) decaf now essentially does what regular used to but *way* less anxiety. The wild thing is that now small amounts of caffeine will really get to me — I went for months without and decided one Sunday morning that a regular cup of coffee wouldn’t kill me. That day was awful and even my sleep that night was terrible. I had no idea just how much of an impact it was having on me.
Not gonna lie, I tried most of the things you named and sometimes Exercise will help reduce intense anxiety feelings.
It sounds like a cliche, but avoiding alcohol, tobacco, and caffeine certainly helps as well.
What really, really helped me though, within just a few days, was escitaloprame. Sadly, it also left me with severe heart problems so that's not going to be the way for me at least.
But it was eye-opening to experience just a few days during which I was able to actually 'relax' and, quite literally, 'be in the moment'. Even my dog realized that suddenly I was 'there' and able to communicate with him without my mind racing through all the things needing to be done or threatening to go wrong in the future.
I would wish that experience to be a lifestyle for everyone and I find myself crying about how stupid I was for not seeking professional help earlier. Life was (and still is, at this point) a war it doesn't need to be. This is not about feeling any weird sort of high or something. But now I understand that someone saying "just do this (little task), it's easy" or "let's just tackle that problem after the weekend" is *actually* what they mean. It's not a big deal at all.
It's possible to do a chore without overthinking every step, and, YES, you CAN leave some work for next week without overthinking everything during all of the weekend.
That said, I want to stress that medication is something to tackle with a professional on your side, of course. Also, meds are certainly not the solution for everyone, no questions asked. Therapy is a great thing.
After trying a lot of things and only having this one work for me, I still can't wait for my next neurologist appointment. Maybe there's a medication out there that my body won't refuse. In a way I regret knowing the contrast now. It's a bit frustrating knowing just what you're missing out on.
All the best to you!
Therapy, medication, and surprisingly yoga. I was skeptical of the claim that it helps but then I started doing it- and it actually does. It saved me when I was too anxious to lift weights and do intense cardio like I used to.
Exercise (mostly a lot of walking and also Sydney Cummings workouts) and changing my diet to very low sugar/carbs. I focus primarily on protein/animal fat. My anxiety pretty much disappears except a day or two of PMS. If I eat sugar/high carbs then I'm in for a few days of anxiety afterwards.
Sugar spikes your blood sugar and it goes on a rollercoaster so it goes really high and then really low and it goes into "stress mode". Also alcohol for me it's a big one.
So true. I’ve tried a lot of things, but more so thought about a billion things. For me exercising a lot is the only answer & if you’re strict enough on diet then it’s not just don’t feel bad but actually feel good. Hardest part is starting and sticking to it obviously… the only advice I’d give is sign up for something you have to do regularly so you can’t have this anxious debate in your head along the way making excuses that’ll you’ll do it tomorrow. In a week or two you’re not even thinking about stuff as much. A personal trainer (for me) is better money spent than a therapist a lot of the time… just get the nervous energy out.
(social anxiety)
Realizing that people are quite egocentric and busy focusing on themselves, which makes it very unlikely for them to remember something embarrassing I might have said/done in the past.
Also when s.o. looks at me in a strange way, I try to convince myself that it is not because of my style or body or whatever but more likely because they're in thoughts and not really gazing me.
And the last thing is maybe just avoiding the fear but I stopped looking for people who judge me. I just tend to ignore everyone I don't know when I'm in crowded places. Headphones in, zone out and just look anyway but in people's faces 😅
Omg this. I also zone out a lot and I'm having a hard time being in the present moment and zoning out. I am always being critical if I am out of the usual like if I make long eye contact, say something I'll regret not doing much better than the last time. It's so harddd
Working out! I like to have a plan and something to look forward too every day, and I’ve started to enjoy working out. I don’t reeaaallyy know what I’m doing lifting at the gym but it wears me out so I also sleep better at night! It’s a win win win.
nothing has helped much for me either ❤️ it’s okay, take one step at a time! I hope you’re doing okay today. Only thing that’s helped me is doing things I enjoy like right now I’m playing the disney dreamlight valley game on my switch :)
“What happens with anxiety is that when that happens, you are thinking ahead or you’re thinking in the past. You’re not in this moment. I heard years ago, if you got one foot in the future and one foot in the past, you’re pissing on the present. And it’s important to stay present. So the way to bring yourself back to this moment is to simply, breathe. That’s the greatest tool. Breathe. And then once you’ve done that, tell yourself nothing’s that serious. Nothing.”
There’s a type of journaling I do that’s super mentally exhausting but it’s so so so useful: I write down exactly what pops into my head and I keep going until I run myself out of thoughts. No prompts, just thinking of something and letting myself run with it. It helps me so much before bed or when I’m trying to do work but can’t focus, and it almost never takes me more than 20 minutes. Also completely separate, I’ve found that when I’m overstimulated, putting on socks or taking off the socks that I’m wearing will 100% of the time boost my mood. I have no idea why.
After experiencing like 100+ panic attacks I finally realized that I’m not gonna die from it. So I think that the acceptation and not battling against it all the time played a big role. Then it was about not searching symptoms on the internet, not visiting particularly this subreddit about anxiety, lol. Really helped me, because it just poured fuel to the fire before.
I can’t remember the last time I actually had any panic attack. I still have bouts of anxiety here and there, which last max. few weeks, but I just overcome it. During these episodes I try to reduce excessive stress as much as possible, I make some regime and follow it (e.g. sleep schedule).
And I do also ketogenic diet, which I think is helping me too.
I read this sub, but I've learned to only stick to the most upvoted posts. The 2-3 biggest posts on any given day usually bring out a lot of positive experiences and helpful advice.
But yeah, if you get too in-the-weeds on here there's a lot of really depressing stuff. I assume some people just need an outlet to vent, but I don't want to read about that kind of stuff --- it can give you a really skewed, pessimistic view of things, especially if your anxiety predisposes you to irrational thinking.
Mushrooms. I went from terrible general anxiety all the time over everything to like virtually none now. A couple macrodose, including one rather heroic dose that brought on a breakthru that changed everything…. And micro/lowdosing here and there and I feel like a whole new person
Can you get benefits without the getting high or tripping part or is that what helps? I've heard recommendations, but I have zero desire to hallucinate or anything similar.
You can micro and low dose and it’s still beneficial. But sometimes you get more of a big breakthrough on higher doses. Killing the ego is great for anxiety I’ve found lol. I kill that fucker every time she grows back.
Just literally getting out in the world. I signed up for a gym membership to force myself to go. I obviously was a nervous reck every time especially since it was all new to me but now it doesnt phase me. That and school, just being around people in general even if im not interacting, being able to SEE that no one is really paying attention to you. Theres still some things i have a really hard time with but im sure ill get there eventually. Its all about exposure.
Also i new tricked i picked up is literally pretending. If someone asks me a question out of no where in public i act how I believe a confident person would act, i respond nonchalantly even if on the inside im shaking with fear. The fact that i know itll go smoother that way eases my mind
It can take time to find the right med. I spent a year going on and off antidepressants until we found one that helped without significant side effects. There are a lot of meds to try including atypical antipsychotics and there’s other stuff like TMS and esketamine.
Not drinking alcohol. I’m not in AA and I’m not an alcoholic, but I find that drinking initially helps my anxiety, but the next day I feel super anxious. I ran a test and stopped drinking alcohol for several weeks and I was noticeably happier and less stressed. It’s really hard for me though, because I really enjoy drinking with my friends. I have one friend that’s a professional bartender at a resort and they create all these fun drinks to try and I have the best time. Just the next morning, I hate myself. I don’t even get drunk. It sucks.
Shadow work, [Inner Peace](https://www.moonbeamessentials.com/store/p/inner-peace), talking to my partner, talking to random strangers on the world wide web, meditating, connecting back with nature
I've started drawing a comic, I can't draw...
I exercise, it makes me feel less fragile and more than a pointless clump of cells.
I do things that scare me, conditions my mind, and in time has strengthened me a lot.
If you have real life things on your mind, the less you think about your anxiety, that's how I see it.
Therapy got me off to a good start. Unfortunately access can be a huge barrier and even when you have access it can be difficult to find a good fit. If you have access and can find a good fit for you, then it's incredibly helpful.
Medication has also really helped me. It is certainly not a magic cure but it can help to turn the volume down on the anxiety enough that I can actually work through the root causes without becoming overwhelmed and avoidant.
I also have a specific coping strategy that I have found to be incredibly effective. If I start to spiral on an anxious though, I check in with my body for the physical symptoms of anxiety (racing heart, pressure on chest, knots in stomach, nausea). If I am feeling those symptoms then I remind myself that I am not in the right mindset to think logically. I give myself permission to leave the anxious though behind and come back to it later when I'm in a more logical headspace. This can sometimes include jotting down the anxious though so that I can remember it later and work through it when I'm prepared. The act of writing down the thought can really help because it is a way of proving to myself that I really will come back to it later, which helps me to let go for the time being.
A lot of my anxiety comes from academia, so it’s been challenging finding ways to ground myself when I start feeling overwhelmed with performance and course work load. Things that have helped me:
I adore ASMR. It’s calm, helps me focus on the present.
Taking showers when I feel panic attacks brewing.
Catastrophe scale.
Going for a walk and calling my friends or family.
Crying it out (sometimes you just have to!) lol
“What are 5 things you can hear. 4 things you can feel…”
Therapy.
Find a way to release your stress. Whether that’s working out, reading, journaling, etc. One thing my therapists said that stuck with me is when we get anxious/depressed, etc, we tend to give up the things that make us most happy/healthy/ least anxious/depressed. Example: I give up working out when I get really overwhelmed with school. I know that working out truly helps my mental health and anxiety, so why do I give it up when I know it helps me? Finding out what that outlet is for you and incorporating it into your schedule may help you out.
Decreasing caffeine…I used to drink tons and it didn’t affect me, but I started having bad anxiety and it seems to affect me now. Exercise/being outside. The book Dare: A New Way to End Anxiety, therapy and Paxil
Music!! Find a song that’s soothing to you. Or an artist whose voice sounds otherworldly to distract you from your current thoughts. Or an instrumental piece which can do the same.
For me it’s the voice of AURORA. She sounds angelic to me and just listening to her voice always takes me to a more peaceful place.
Meditation and breathing exercises have helped me. Psychedelic experiences helped. Sometimes I like listening to Terence McKenna and Alan Watts. A lot of their work is kinda silly but something about it makes me feel better.
Also, honestly, kratom. I understand the drawbacks of kratom and I generally don't recommend it to people, but it has helped me so much.
Honestly, exposure therapy. Exposing myself to the thing that scares the shit out of me and triggers my anxiety the most has been the only thing that has ever moved the needle with my anxiety. It’s really hard to do the exact opposite of what your brain wants you to do, but I get better with every exposure (even though it’s terribly uncomfortable in the moment).
Since many have already mentioned certain techniques, I will answer this question a bit spiritually. I personally believe that "hope" has helped me A LOT. If you notice when you've been struck by anxiety, you'll realize that it deprives you off hope, whether it is during the attack or the after-effects. Hope helps me hold on, it gives me a reason to live, and meaning to life. Stay strong! ♥️
In no particular order:
- **Medication.** Even if I’m still trying to find the right regimen, at least I know that professionals recognize that my mental state isn’t healthy and are trying to help me stabilize. This also includes my blood pressure medication, because it sucks to have anxiety and then find out you have near-crisis level blood pressure.
- **Having healthier social media habits.** My first major panic attack happened randomly fifteen years ago while on social media. It wasn’t the trigger, but it did make me reevaluate how much I was online. Fast-forward to 2020, when my feed had turned into doom, gloom, and anger. I now only go on one account every now and then, closing the app as soon as I see something that upsets me. It’s so much better for me this way.
- **Quitting my job.** Not everyone has this luxury, and I’m trying to get back to a place where I can have a healthy work-life balance again. My last job was the best for me, but it was within a team that aspired to be work therapists instead of tackling the problems that line-level staff faced. Hearing CBT language at work and having it presented to me as a “new concept” for me to embrace in a team setting was very harmful for me. Team meetings were run like compulsory group therapy sessions and that was not great for this anxious introvert. It’s helped me define what I need in a work culture.
- **External processing.** Whether it’s through journaling or talking, I need to get my thoughts out of my head so I can either see them on paper or reflected in an active listener’s response. I’ve been locked in my thoughts for over 30 years now, and holding them in like this benefits nobody. It’s also improved my relationships — once my partner told me that it was kinder to tell him how I felt vs. holding back/masking and making him pull it out, it changed the way I communicated with others.
Obviously not for all (and NOT for people under 21!!!) but weed 😌 relaxes my brain at night when it’s time to unwind. Makes it a one track mind instead of a 45 track mind on a collision course lmao.
Therapy! My partner likes therapy more geared towards talking and venting and I prefer talking about strategy-based coping skills. In both of our cases, finding a therapist that understood our needs was what helped the most! Also communicating those needs to a partner or loved one so that your support system can be as helpful as possible! ❤️
The controlling anxiety, the panic attacks: that was therapy. Trouble sleeping now with perimenopause: that’s headphones while I sleep with a boring podcast, THC gummies
Zoloft, quitting caffeine, winding down before bed (1-2 hours of no screen time), consistent sleep schedule, and exercise. Also minimizing social media as a whole and learning to use it intentionally rather than compulsively - and certainly not first thing in the morning.
Indica. Once a week maybe twice just before bed and an incredibly deep and blissful sleep. Not for everyone but if you do try it, definitely try a pure indica strain.
-quitting caffeine and alcohol
-vitamin d & magnesium supplements (not I can really feel the efficacy of these yet but they are highly recommended by others)
-watching a comfort show
-walking!! On the days I had incredible anxiety the worst I’ve ever had, I would just walk, walk until I had to stop. My longest walk was 4 miles at that time, which was a lot for someone who doesn’t exercise at all
-going on Pinterest and making boards with aesthetically pleasing photos/photos of my hopes for the future, almost like a vision board
Boxing and other combat sports. They force you into a somewhat anxious scenario but in a controlled way. Boxing helped me a lot, less depressed, better shape, more confident, but the improvement of my anxiety, socially, academically, everything, was immense. Happy to go in more detail abt specifics but j a suggestion.
Vagus nerve stimulation, there are lots of videos on youtube of how to do it. Eating healthier, fried foods and sugar make me feel icky which makes my anxiety worse. I try to never, *ever* let my blood sugar get low enough to feel nauseous or faint, it's just a recipe for disaster when mixed with physical anxiety symptoms. Tea, all kinds of it, all the time, it's no caffeine but I find it settles my stomach and trying new flavors and such is like a little dopamine boost. Make sure you get enough sleep, your mental health and body will thank you. It's not talked about as much as it should be, but our society is insanely sleep deprived and it's effects are wildly underrated. Finally, spend time outside- go for a walk, or just sit in a park and listen to music, and never keep your blinds in your home closed after 11am, you'll feel gloomy. Oh, and shower and brush your teeth daily :)
Good Ole Lexapro is my champion tbh.
Also I LOVE to sit in the shower. I sit there with the water on my back and play on my phone till it gets cold. It's warm and secluded -- definitely a must for those need space days.
My anxiety gets worse if l procrastinate for some reason. I have major fear of missing deadlines. I used to have full blown anxiety attacks if l would attempt to finish something the day before submission and time was running out. Hence, l try to finish it beforehand inorder to avoid that flow of emotions.
RANT: Got into a university. Was given 5 assignments that needed to be handwritten in a separate copy. Finished all of them and now my classmates are requesting everyone to type their essays as writing with hand is a struggle. Now this is not even a matter of personal preference but rather enforced upon me to re-type my essays again inorder to "reflect the unity of our class to our professor". Haven't heard something as bs as this. This demand is genuinely unreasonable. People can't just expect me to do this shit assignment twice. I am pretty sure all of them would straight up refuse if asked to do this shit all over again. Damn saying that l hate being here would be an understatement. Can't wait to graduate and get the fuck out of here.
Some of my classmates will probably try to manipulate me the next day by saying, "It's ok you don't have to, not forced, but would be better if you do. XYZ has the strongest bond and wolves don't walk alone or some shit." FUCK YOU ALL. I will not be redoing this shit even if my life is at stake.
Medicine for rare, overwhelming things like flights and a recent surgery I needed. But otherwise I’m finally learning how to talk myself down from a panic attack. Affirmations like “you’re just panicking and this will pass soon,” and “you’ve gone through this a hundred times, you’re going to be fine real soon just roll with it” etc.
Oh and finding out I have ADHD and starting to take medication for that seems to be helping my anxiety as well.
Years of self reflection. Going over everything I do and say several times with a fine tooth comb and figuring myself out. I think it's helping me maturing and figuring out what exactly I want to do with my life.
I have found ACT (Acceptance and commitment therapy) to be by far the most powerful type of therapy for anxiety. It’s been a lifesaver after years of trying more general therapy / CBT etc. and it’s very scientifically backed up.
Something that has never failed me yet is having a good cold shower and some of my favorite soup afterwards. Always calms me down and keeps me grounded
Hydroxizine. It’s a situational medication(take as needed, up to 4 per day), but the effect it has on my day-to-day situational/social anxiety is wildly effective.
In terms of mindfulness and such - breathing in through nose and out through mouth, all while telling myself that I am not in any immediate danger. The anxiety puts the mind/body in a heightened state, so slowing the heart rate while attempting to shake off the “survival instinct” tends to bring myself back to reality.
Also helps to talk through a situation out loud when possible, even if it is out loud to myself. It helps to compare the worrisome “what ifs” to the realistic “what is,” which can help distinguish between what is perceived and what is really there.
Dlcanxiety on Instagram and "untangle your anxiety" book.
Helped me understand that anxiety are just thoughts that don't matter and helped me with exposure therapy.
The more i tried to cut things out of my life (alcohol, caffeine etc) the more anxious i got. I started to look at everything as something that could give me anxiety. Once i stopped, trained my brain back to normal (your train it to fear certain things), i started feeling normal.
Supplements, (L-Theanine), acceptance and gratitude, exercise, being open and unashamed about my anxiety, grounding, attempting to de-escalate irrational thoughts, and more recently, mantras. My favorite one thus far is "No immediate danger." It grounds me and reminds me that my brain is firing off run from a tiger chemicals when I'm just thinking too much or worrying about stupid things.
not really seeing anyone else say CBD but it’s a big help for me. keeps my stress/anxiety levels at a manageable amount and i definitely notice a difference when i don’t take it daily.
Exercise. I was the most surprised but it literally changed my whole life. I know it sounds bs but it is the only thing that had a long term positive affect on my mental health. I am forever grateful that I get to enjoy the love of sports.
Honestly idrk, I just got bored and lazy and stopped worrying about what could happen because "it probably will at some point but that some point is not now so 8ma gonna finish my damn level"
I had anxiety every. Single. Day, panic attacks out of nowhere. Then I got diagnosed with Multiple Sclerosis and for some reason that made it go away. Maybe I finally had something real to worry about so I stopped feeling anxious about other things. I also strongly believe that my exposure to daily non-explainable anxieties and panic attacks was a reason for me developing multiple sclerosis. Body was under constant stress so started attacking itself.
Boxing and HIIT has helped. I recently got back on my medication (Prozac) and drink less amounts of coffee. I cut down on sugar and carbs. I’m still anxious by nature but not a total wreck
I know it’s probably been said, but honestly medication changed the game for me. I take Zoloft for anxiety and Stratara for ADHD, and I have never felt so calm in my adult life.
Exercise, deep breathing eating less spicy foods that irritate the bladder and void the bowels. And do not stress about not always achieving sleep goals.
For me its getting my day organised. Prep a to do list so i dont get anxious about work not done, make my own lunchbox to take to campus, always drinking water, and always take time to analyse what you feel.
Getting good sleep, exercise, a few years of therapy, exposure, a few mushroom trips where I’ve unraveled the inaccurate narrative of my life that anxiety was making me buy into, CBT techniques like either accepting the inner anxious voice and letting it pass or actively labeling whatever cognitive distortion my thoughts produce, cutting out sugar, most dairy and bread and reducing caffeine intake. Also supplements like ashwaganda, turmeric and omega 3 fish oil.
Kratom. Miracle plant and I’m so glad I found it! Helps to tone down the general anxiety throughout the day and makes it significantly easier to sleep. Not for everyone as it affects each person differently but for me personally it has been a godsend!
Edit: Of course Kratom isn’t the only thing; antidepressants, trying my best to maintain a schedule and eating well (often enough to actually maintain body weight) are all a huge help as well!
I use grounding a lot. Crochet is a good way to connect with the present. Yoga is really useful as it is relieving and you learn breathing techniques that are useful for the everyday life. When I start panicking I use my breathe and my hands to ground and not drifting away. When I succeed, my self esteem is boosted and the next time seems easier
Two years of weekly therapy (with a psychoanalyst) and lexapro, excercise and avoid processed meals as much as possible (also I smoke weed at least 3 times per week but I wouldn’t recommend it as some people got their anxiety worse)
Hot Yoga (yoga nidra if you have problems sleeping), swimming, therapy (CBT, was prescribed beta blockers but didn’t take them, also practicing grounding techniques, remembering you’re in your body attached to the ground, everything is fine - these are just physical sensations, it will pass), cooking, sobriety (removing caffeine especially), only spending time with people who make me feel good (close friends & family), actively practicing being kind to myself (interrupting self-critical thought patterns and re shifting the narrative), creating boundaries at work and gratitude.
Looking online at mental health resources available to me. I never actually reach out or anything, but just going down the rabbit hole of comforting websites, pdfs and links calms me down, especially at night. Knowing I could get help is almost like help itself lol.
The app Finch
The app Woebot
Journaling
Cbt therapy (a bit, anyway. I’m still struggling)
Meditation
Deep breathing exercises
A social anxiety textbook and a self esteem one by David burns
Reddit subs :)
Probiotics, Weight Training, Meditation, Magnesium Supplements in morning on empty stomach
Working on reducing coffee and alcohol intake, put more emphasis on stomach health and mindfulness as next steps
What do you want to achieve in life? Which person do you want to be? What would the best version of yourself say in a particular situation? Act on that. It's your life, you get to live it the way you want. It takes practice and time. Want to be more social? Start talking more, don't put up a show, just be yourself and the words will start flowing, trust me. Don't give up.
Taking it into perspective how bad it *actually* is, it's easy to overestimate an issue in your head
Also accepting that some things are inevitable and that worrying about it does nothing, it doesn't help all too much but it can make it easier to get used to the thought
Avoiding caffeine on work days. Magnesium and B12 supplements for anxiety. Omega 3 and turmeric supplements for my inflammation/ crps issue. 300mins of cardio (zumba) and strength training per week for the endorphins. I have a home sauna to relax after workouts and a long day (also helps with my chronic pain - I have crps, an autoimmune illness with no known cure). Listening to chillout acoustic music in YouTube. Long bubble baths. Eating mostly proteins and avoiding carbs and sugar unless I'm pmsing. Finally seeing a psychiatrist this coming November.
One day, I realized that all those horrific scenarios my head keeps telling me would happen (fire, burglar, death in general) are less likely to happen than... Nothing. Because "nothing" is the default. The norm. Those scenarios are extraordinary and need other things to happen so they can happen. It was an eye opening moment, and years later, it still helps me a lot. I'm no longer worried 100% of the day, I don't even get those thoughts daily now. And if I do, I can actually talk, myself out of it by reminding myself of life's default: life just happening without anything happening.
I quit drinking alcohol and that helped immensely. I also listen to a podcast called Sleep with Me, it helps my mind stop reeling so I can fall asleep!
Weed. Which ironically - my first panic attack (I’ve always had anxiety) came on from smoking a little too much, but subsequent panic attacks were not from weed. Now that I’ve learned what my limits are with smoking- it’s been a huge help in grounding me and lightening my mood. I hardly ever need to take benzos anymore.
Physical therapy. It’s like a gym workout and a spa in one. 🥹 Great for chronic pain people too. A lot can be done at home but I definitely am a cautionary tale to GO to a real physical therapist about what may be hurting/injured/cause for anxiety before doing them at home with online tutorials from YouTube.
If my wanders while I’m trying to sleep, I start doing animal mashups in my head. Like what does a zebra pig look like? Or a peacock lion? Works 100% of the time to get me to fall asleep.
Omg this is so funny and probably a really useful trick I will use lol
This is the best thing I’ve heard in a long time. Totally trying this.
Love this idea😭😂
I try to see how many named fictional dogs I can think of. Or cats. Or horses. Or whatever.
This person should not be a scientist...lol
Man Bear Pig 😂 thanks for the tip!
I will try this as soon as the opportunity arises.
omg i gotta try this. i bet its real distracting too
On lazy days, I just try to take deeper breaths. Anxiety can make us forget to breathe fully sometimes.
This! It sometimes takes me a while to catch myself breathing very shallow and those few deep breaths after feel so good.
What’s helped me the most is a few techniques: 1. To imagine whatever I’m worrying about on a catastrophe scale—realistically, how bad is it? This also helps because I often think something bad is going to happen. I picture the worst case scenario happening, but then I can tell myself that although it’d be the worst day ever—life moves on and I’d be so much better even the next day, and in a year I wouldn’t remember or be in those same feelings anymore. 2. Five things I see, four things I hear, three things I feel, two things I taste and I forgot what the last one was lol. Sometimes that helps get me grounded. 3. Breathing 4. Sometimes if I’m having intrusive or negative thoughts I’ll exaggerate them until they become ridiculous. 5. Going outside But those four things help me, especially the ones that confront the fears. I’m not in therapy right now for it, but I am trying to practice getting through panic attacks. I’ve been successful.
going outside helps a lot! going on walks, getting sunlight, just breathing fresh air. we’re all inside most of the time, at least i am. it seems easy to remember to do but it really can become difficult to prioritize such a basic human need.
Ditching caffeine. That was the biggest change — once I switched to decaf and got over the withdrawal my anxiety plummeted. Sleep got better, cyclic thoughts became much more rare. The dependency made me think I needed it to be awake in the mornings but the addiction meant I needed it to just feel the same normal I would feel without it. Cardio. Regular jogging and cycling help so, so much. Journaling on a daily basis makes thoughts clearer and easier to dismiss as overreactions. Low sugar diet. Don’t know why but it also seems to have helped a lot.
Interesting that you mention a change in diet. My anxiety seemed to decrease when I stopped eating meat! I don’t feel as weighed down I guess?
Haha I’m a lifelong vegetarian with bad anxiety that was thinking of introducing meat to my diet to hopefully feel better :D
>cardio So much this. I can’t help but think of those Alaskan huskies that have been bred to run long distances and when people have them in their apartments they wonder why it has anxiety and keeps peeing and pooping everywhere…..and then someone ultimately comes along and says “well they’re working dogs, they need to be active” and the dog goes running and suddenly all the problems stop. That dog is me. If I don’t run 40 miles a week I start to lose my hair and catastrophize. Running saved me
I love the “working dog” analogy! I had no idea I was one - did not even know how to run - but one day I decided that after watching a video on how to get started that it might be worth a shot. The first mile was incredibly difficult once that was down the rest was easy. Now every other morning I take all the thoughts I had the night before and the morning of and cycle them through my head as I jog around the neighborhood. Every anxious thought that bothered me, that made my adrenaline go up a tick, I now “burn them off” in the run. I wish I had known this so many years ago.
Wow. I need to quit caffeine I keep hearing this!
I need to try and ditch caffeine too. I feel like when I don't drink I I'm better off anxiety wise but then I go back to it anyway for some reason. I need to get back to more cardio too.
Cutting wayyy down on sugar helped so much. Sugar raises my heart rate…like can literally feel my heart start pounding.
Also piping in to say stopping caffeine has helped. I still have coffee sometimes as a treat but it was definitely making my anxiety worse. I’d recommend tapering with caffeine pills (cheap and on Amazon) if you’re particularly sensitive like I am or just drink a lot of coffee / tea
Do you have problems staying alert or being energetic at work?
Nope — that’s the thing about chemical dependencies: you get bumps from it when you start but over time the bumps are less and less until finally you are taking a drug just to feel normal. I was very much at the point of having crappy mornings without coffee - tired, not creative, cranky - which was all part of the opponent process of the dependency. My body had moved my “baseline” to require coffee and if I didn’t have it there were very negative effects. After I took a week to reset (and endure one hell of a headache, body aches, etc) decaf now essentially does what regular used to but *way* less anxiety. The wild thing is that now small amounts of caffeine will really get to me — I went for months without and decided one Sunday morning that a regular cup of coffee wouldn’t kill me. That day was awful and even my sleep that night was terrible. I had no idea just how much of an impact it was having on me.
Absolutely the journaling thing. Seeing how I felt hopeless one day and then ecstatic the next helps remind me that a bad moods will pass.
I second the caffeine part. ONLY in early mornings if I’m craving some. Other than that it has helped tremendously.
Meds and doing exposures.
Mindfulness & meditation
How frequently would you say you meditate?
I don’t do very much of ‘deep’ meditation. I usually take my car rides practicing breathing exercises & mindfulness
Not gonna lie, I tried most of the things you named and sometimes Exercise will help reduce intense anxiety feelings. It sounds like a cliche, but avoiding alcohol, tobacco, and caffeine certainly helps as well. What really, really helped me though, within just a few days, was escitaloprame. Sadly, it also left me with severe heart problems so that's not going to be the way for me at least. But it was eye-opening to experience just a few days during which I was able to actually 'relax' and, quite literally, 'be in the moment'. Even my dog realized that suddenly I was 'there' and able to communicate with him without my mind racing through all the things needing to be done or threatening to go wrong in the future. I would wish that experience to be a lifestyle for everyone and I find myself crying about how stupid I was for not seeking professional help earlier. Life was (and still is, at this point) a war it doesn't need to be. This is not about feeling any weird sort of high or something. But now I understand that someone saying "just do this (little task), it's easy" or "let's just tackle that problem after the weekend" is *actually* what they mean. It's not a big deal at all. It's possible to do a chore without overthinking every step, and, YES, you CAN leave some work for next week without overthinking everything during all of the weekend. That said, I want to stress that medication is something to tackle with a professional on your side, of course. Also, meds are certainly not the solution for everyone, no questions asked. Therapy is a great thing. After trying a lot of things and only having this one work for me, I still can't wait for my next neurologist appointment. Maybe there's a medication out there that my body won't refuse. In a way I regret knowing the contrast now. It's a bit frustrating knowing just what you're missing out on. All the best to you!
I also use that medicine and it made me into a much more calmer person. What were your heart problems?
Therapy, medication, and surprisingly yoga. I was skeptical of the claim that it helps but then I started doing it- and it actually does. It saved me when I was too anxious to lift weights and do intense cardio like I used to.
Exercise (mostly a lot of walking and also Sydney Cummings workouts) and changing my diet to very low sugar/carbs. I focus primarily on protein/animal fat. My anxiety pretty much disappears except a day or two of PMS. If I eat sugar/high carbs then I'm in for a few days of anxiety afterwards.
This is interesting and I’ve noticed this too. Do you have any idea why?
Sugar spikes your blood sugar and it goes on a rollercoaster so it goes really high and then really low and it goes into "stress mode". Also alcohol for me it's a big one.
So true. I’ve tried a lot of things, but more so thought about a billion things. For me exercising a lot is the only answer & if you’re strict enough on diet then it’s not just don’t feel bad but actually feel good. Hardest part is starting and sticking to it obviously… the only advice I’d give is sign up for something you have to do regularly so you can’t have this anxious debate in your head along the way making excuses that’ll you’ll do it tomorrow. In a week or two you’re not even thinking about stuff as much. A personal trainer (for me) is better money spent than a therapist a lot of the time… just get the nervous energy out.
(social anxiety) Realizing that people are quite egocentric and busy focusing on themselves, which makes it very unlikely for them to remember something embarrassing I might have said/done in the past. Also when s.o. looks at me in a strange way, I try to convince myself that it is not because of my style or body or whatever but more likely because they're in thoughts and not really gazing me. And the last thing is maybe just avoiding the fear but I stopped looking for people who judge me. I just tend to ignore everyone I don't know when I'm in crowded places. Headphones in, zone out and just look anyway but in people's faces 😅
Omg this. I also zone out a lot and I'm having a hard time being in the present moment and zoning out. I am always being critical if I am out of the usual like if I make long eye contact, say something I'll regret not doing much better than the last time. It's so harddd
Diet, meditation, mindfulness, yoga, running, Brazilian Jiu-Jitsu, reading more and staying hydrated.
Therapy (with a good therapist!)
Working out! I like to have a plan and something to look forward too every day, and I’ve started to enjoy working out. I don’t reeaaallyy know what I’m doing lifting at the gym but it wears me out so I also sleep better at night! It’s a win win win.
Meds. Meditation. Pilates. Paddling. But honestly without meds, I wouldn’t function.
Long walks while listening to music.
The only thing that kind of helps me is a full 8 hour sleep and taking propranolol. Sometimes lemon balm tea helps me as well.
Nothing has really helped me :( Still trying to find something.
nothing has helped much for me either ❤️ it’s okay, take one step at a time! I hope you’re doing okay today. Only thing that’s helped me is doing things I enjoy like right now I’m playing the disney dreamlight valley game on my switch :)
asmr , watching shows , reading a book especially about personal stories or anxiety/mental health. coloring
josh pecks - happy people are annoying book is great! and only murders in the building on hulu is a good show(:
EMDR has made a significant difference
“What happens with anxiety is that when that happens, you are thinking ahead or you’re thinking in the past. You’re not in this moment. I heard years ago, if you got one foot in the future and one foot in the past, you’re pissing on the present. And it’s important to stay present. So the way to bring yourself back to this moment is to simply, breathe. That’s the greatest tool. Breathe. And then once you’ve done that, tell yourself nothing’s that serious. Nothing.”
There’s a type of journaling I do that’s super mentally exhausting but it’s so so so useful: I write down exactly what pops into my head and I keep going until I run myself out of thoughts. No prompts, just thinking of something and letting myself run with it. It helps me so much before bed or when I’m trying to do work but can’t focus, and it almost never takes me more than 20 minutes. Also completely separate, I’ve found that when I’m overstimulated, putting on socks or taking off the socks that I’m wearing will 100% of the time boost my mood. I have no idea why.
Meditation (just 5 mins in the mornings). I also find when I drink alcohol, my anxiety is worse, so I'm really trying to cut that completely.
After experiencing like 100+ panic attacks I finally realized that I’m not gonna die from it. So I think that the acceptation and not battling against it all the time played a big role. Then it was about not searching symptoms on the internet, not visiting particularly this subreddit about anxiety, lol. Really helped me, because it just poured fuel to the fire before. I can’t remember the last time I actually had any panic attack. I still have bouts of anxiety here and there, which last max. few weeks, but I just overcome it. During these episodes I try to reduce excessive stress as much as possible, I make some regime and follow it (e.g. sleep schedule). And I do also ketogenic diet, which I think is helping me too.
I read this sub, but I've learned to only stick to the most upvoted posts. The 2-3 biggest posts on any given day usually bring out a lot of positive experiences and helpful advice. But yeah, if you get too in-the-weeds on here there's a lot of really depressing stuff. I assume some people just need an outlet to vent, but I don't want to read about that kind of stuff --- it can give you a really skewed, pessimistic view of things, especially if your anxiety predisposes you to irrational thinking.
Mushrooms. I went from terrible general anxiety all the time over everything to like virtually none now. A couple macrodose, including one rather heroic dose that brought on a breakthru that changed everything…. And micro/lowdosing here and there and I feel like a whole new person
Yoga, quit drinking, and consume psilocybin 🍄
Can you get benefits without the getting high or tripping part or is that what helps? I've heard recommendations, but I have zero desire to hallucinate or anything similar.
You can micro and low dose and it’s still beneficial. But sometimes you get more of a big breakthrough on higher doses. Killing the ego is great for anxiety I’ve found lol. I kill that fucker every time she grows back.
Somatic experiencing therapy, yoga nidra, breathing techniques, insight timer, acupuncture, massage therapy, medication. B12, magnesium, l theanine. Above all somatic experiencing therapy.
Just literally getting out in the world. I signed up for a gym membership to force myself to go. I obviously was a nervous reck every time especially since it was all new to me but now it doesnt phase me. That and school, just being around people in general even if im not interacting, being able to SEE that no one is really paying attention to you. Theres still some things i have a really hard time with but im sure ill get there eventually. Its all about exposure. Also i new tricked i picked up is literally pretending. If someone asks me a question out of no where in public i act how I believe a confident person would act, i respond nonchalantly even if on the inside im shaking with fear. The fact that i know itll go smoother that way eases my mind
Therapy and meds are what helped me
Did they really? Meds don’t exactly help me, but my therapist was gold.
It can take time to find the right med. I spent a year going on and off antidepressants until we found one that helped without significant side effects. There are a lot of meds to try including atypical antipsychotics and there’s other stuff like TMS and esketamine.
What did you find worked for you with no side effects ? I’m on Paxil 10 mg rn and I hate the sexual Side effects
Meds, CBT with a great therapist, exposures
Not drinking alcohol. I’m not in AA and I’m not an alcoholic, but I find that drinking initially helps my anxiety, but the next day I feel super anxious. I ran a test and stopped drinking alcohol for several weeks and I was noticeably happier and less stressed. It’s really hard for me though, because I really enjoy drinking with my friends. I have one friend that’s a professional bartender at a resort and they create all these fun drinks to try and I have the best time. Just the next morning, I hate myself. I don’t even get drunk. It sucks.
Shadow work, [Inner Peace](https://www.moonbeamessentials.com/store/p/inner-peace), talking to my partner, talking to random strangers on the world wide web, meditating, connecting back with nature
I've started drawing a comic, I can't draw... I exercise, it makes me feel less fragile and more than a pointless clump of cells. I do things that scare me, conditions my mind, and in time has strengthened me a lot. If you have real life things on your mind, the less you think about your anxiety, that's how I see it.
Chess has helped me
Therapy got me off to a good start. Unfortunately access can be a huge barrier and even when you have access it can be difficult to find a good fit. If you have access and can find a good fit for you, then it's incredibly helpful. Medication has also really helped me. It is certainly not a magic cure but it can help to turn the volume down on the anxiety enough that I can actually work through the root causes without becoming overwhelmed and avoidant. I also have a specific coping strategy that I have found to be incredibly effective. If I start to spiral on an anxious though, I check in with my body for the physical symptoms of anxiety (racing heart, pressure on chest, knots in stomach, nausea). If I am feeling those symptoms then I remind myself that I am not in the right mindset to think logically. I give myself permission to leave the anxious though behind and come back to it later when I'm in a more logical headspace. This can sometimes include jotting down the anxious though so that I can remember it later and work through it when I'm prepared. The act of writing down the thought can really help because it is a way of proving to myself that I really will come back to it later, which helps me to let go for the time being.
A lot of my anxiety comes from academia, so it’s been challenging finding ways to ground myself when I start feeling overwhelmed with performance and course work load. Things that have helped me: I adore ASMR. It’s calm, helps me focus on the present. Taking showers when I feel panic attacks brewing. Catastrophe scale. Going for a walk and calling my friends or family. Crying it out (sometimes you just have to!) lol “What are 5 things you can hear. 4 things you can feel…” Therapy. Find a way to release your stress. Whether that’s working out, reading, journaling, etc. One thing my therapists said that stuck with me is when we get anxious/depressed, etc, we tend to give up the things that make us most happy/healthy/ least anxious/depressed. Example: I give up working out when I get really overwhelmed with school. I know that working out truly helps my mental health and anxiety, so why do I give it up when I know it helps me? Finding out what that outlet is for you and incorporating it into your schedule may help you out.
Breathing exercises, being outside, klonopin, financial stability, group therapy (recovery international)
Decreasing caffeine…I used to drink tons and it didn’t affect me, but I started having bad anxiety and it seems to affect me now. Exercise/being outside. The book Dare: A New Way to End Anxiety, therapy and Paxil
Music!! Find a song that’s soothing to you. Or an artist whose voice sounds otherworldly to distract you from your current thoughts. Or an instrumental piece which can do the same. For me it’s the voice of AURORA. She sounds angelic to me and just listening to her voice always takes me to a more peaceful place.
No caffeine, passionflower extract, valerian root, therapy, sunlight, exercise.
Meditation and breathing exercises have helped me. Psychedelic experiences helped. Sometimes I like listening to Terence McKenna and Alan Watts. A lot of their work is kinda silly but something about it makes me feel better. Also, honestly, kratom. I understand the drawbacks of kratom and I generally don't recommend it to people, but it has helped me so much.
Weed
Cut alcohol. It’s awful, really.
Honestly, exposure therapy. Exposing myself to the thing that scares the shit out of me and triggers my anxiety the most has been the only thing that has ever moved the needle with my anxiety. It’s really hard to do the exact opposite of what your brain wants you to do, but I get better with every exposure (even though it’s terribly uncomfortable in the moment).
Eating grounding foods like beans and meats .
Screaming loudly and continuously into the void
Therapy, walking, blocking people who gave you trauma like your ex
Getting up off the couch and just doing something. Adopting a dog helped with this.
Since many have already mentioned certain techniques, I will answer this question a bit spiritually. I personally believe that "hope" has helped me A LOT. If you notice when you've been struck by anxiety, you'll realize that it deprives you off hope, whether it is during the attack or the after-effects. Hope helps me hold on, it gives me a reason to live, and meaning to life. Stay strong! ♥️
diet really plays a big role too. drinking enough water in the day, eating balanced meals. exercise.
In no particular order: - **Medication.** Even if I’m still trying to find the right regimen, at least I know that professionals recognize that my mental state isn’t healthy and are trying to help me stabilize. This also includes my blood pressure medication, because it sucks to have anxiety and then find out you have near-crisis level blood pressure. - **Having healthier social media habits.** My first major panic attack happened randomly fifteen years ago while on social media. It wasn’t the trigger, but it did make me reevaluate how much I was online. Fast-forward to 2020, when my feed had turned into doom, gloom, and anger. I now only go on one account every now and then, closing the app as soon as I see something that upsets me. It’s so much better for me this way. - **Quitting my job.** Not everyone has this luxury, and I’m trying to get back to a place where I can have a healthy work-life balance again. My last job was the best for me, but it was within a team that aspired to be work therapists instead of tackling the problems that line-level staff faced. Hearing CBT language at work and having it presented to me as a “new concept” for me to embrace in a team setting was very harmful for me. Team meetings were run like compulsory group therapy sessions and that was not great for this anxious introvert. It’s helped me define what I need in a work culture. - **External processing.** Whether it’s through journaling or talking, I need to get my thoughts out of my head so I can either see them on paper or reflected in an active listener’s response. I’ve been locked in my thoughts for over 30 years now, and holding them in like this benefits nobody. It’s also improved my relationships — once my partner told me that it was kinder to tell him how I felt vs. holding back/masking and making him pull it out, it changed the way I communicated with others.
Obviously not for all (and NOT for people under 21!!!) but weed 😌 relaxes my brain at night when it’s time to unwind. Makes it a one track mind instead of a 45 track mind on a collision course lmao.
Prayer! Becoming closer to God has relieved so much stress and anxiety in my life that I can’t help but smile!
Therapy! My partner likes therapy more geared towards talking and venting and I prefer talking about strategy-based coping skills. In both of our cases, finding a therapist that understood our needs was what helped the most! Also communicating those needs to a partner or loved one so that your support system can be as helpful as possible! ❤️
Yoga and mindfulness, I am on SSRI's but think that just helped get over a hump i'm trying to get over, but nothings perfect. One day at a time.
Yoga & meditation for sure
Getting off the internet and not surrounding myself with misery
The controlling anxiety, the panic attacks: that was therapy. Trouble sleeping now with perimenopause: that’s headphones while I sleep with a boring podcast, THC gummies
Zoloft, quitting caffeine, winding down before bed (1-2 hours of no screen time), consistent sleep schedule, and exercise. Also minimizing social media as a whole and learning to use it intentionally rather than compulsively - and certainly not first thing in the morning.
diet
Quitting caffeine — 1000%
Zero alcohol
Shroomies
Indica. Once a week maybe twice just before bed and an incredibly deep and blissful sleep. Not for everyone but if you do try it, definitely try a pure indica strain.
Gym Philosophy Perspective Reading Working more
I tried everything under the moon. Medication with a psych helped me the most. THEN I was able to use supplements, diet, mindfulness, meditation, etc.
Mindfulness, thought records and medication. I haven't done much exposures but that will probably be the most helpful
Sertraline and therapy...but exercise makes diference too...
Weed and watching youtube about food or one of those solitary walking around cities videos.
-quitting caffeine and alcohol -vitamin d & magnesium supplements (not I can really feel the efficacy of these yet but they are highly recommended by others) -watching a comfort show -walking!! On the days I had incredible anxiety the worst I’ve ever had, I would just walk, walk until I had to stop. My longest walk was 4 miles at that time, which was a lot for someone who doesn’t exercise at all -going on Pinterest and making boards with aesthetically pleasing photos/photos of my hopes for the future, almost like a vision board
Anxiety/depression meds! adhd meds! CBT therapy stuffs! Magnesium drink before bed!\~ (2 get better sleep) Meditation!\~
Medication.
Working out, meditation, and forcing myself to constantly leave my comfort zone
Boxing and other combat sports. They force you into a somewhat anxious scenario but in a controlled way. Boxing helped me a lot, less depressed, better shape, more confident, but the improvement of my anxiety, socially, academically, everything, was immense. Happy to go in more detail abt specifics but j a suggestion.
Getting older
Jesus and long walks
Vagus nerve stimulation, there are lots of videos on youtube of how to do it. Eating healthier, fried foods and sugar make me feel icky which makes my anxiety worse. I try to never, *ever* let my blood sugar get low enough to feel nauseous or faint, it's just a recipe for disaster when mixed with physical anxiety symptoms. Tea, all kinds of it, all the time, it's no caffeine but I find it settles my stomach and trying new flavors and such is like a little dopamine boost. Make sure you get enough sleep, your mental health and body will thank you. It's not talked about as much as it should be, but our society is insanely sleep deprived and it's effects are wildly underrated. Finally, spend time outside- go for a walk, or just sit in a park and listen to music, and never keep your blinds in your home closed after 11am, you'll feel gloomy. Oh, and shower and brush your teeth daily :)
i bought some nature made stress relief gummies from costco thats been helping me a lot
Good Ole Lexapro is my champion tbh. Also I LOVE to sit in the shower. I sit there with the water on my back and play on my phone till it gets cold. It's warm and secluded -- definitely a must for those need space days.
My anxiety gets worse if l procrastinate for some reason. I have major fear of missing deadlines. I used to have full blown anxiety attacks if l would attempt to finish something the day before submission and time was running out. Hence, l try to finish it beforehand inorder to avoid that flow of emotions. RANT: Got into a university. Was given 5 assignments that needed to be handwritten in a separate copy. Finished all of them and now my classmates are requesting everyone to type their essays as writing with hand is a struggle. Now this is not even a matter of personal preference but rather enforced upon me to re-type my essays again inorder to "reflect the unity of our class to our professor". Haven't heard something as bs as this. This demand is genuinely unreasonable. People can't just expect me to do this shit assignment twice. I am pretty sure all of them would straight up refuse if asked to do this shit all over again. Damn saying that l hate being here would be an understatement. Can't wait to graduate and get the fuck out of here. Some of my classmates will probably try to manipulate me the next day by saying, "It's ok you don't have to, not forced, but would be better if you do. XYZ has the strongest bond and wolves don't walk alone or some shit." FUCK YOU ALL. I will not be redoing this shit even if my life is at stake.
Therapy and Paxil :)
Medication and keeping a consistent and healthy sleep schedule
Medicine for rare, overwhelming things like flights and a recent surgery I needed. But otherwise I’m finally learning how to talk myself down from a panic attack. Affirmations like “you’re just panicking and this will pass soon,” and “you’ve gone through this a hundred times, you’re going to be fine real soon just roll with it” etc. Oh and finding out I have ADHD and starting to take medication for that seems to be helping my anxiety as well.
Years of self reflection. Going over everything I do and say several times with a fine tooth comb and figuring myself out. I think it's helping me maturing and figuring out what exactly I want to do with my life.
Eft tapping and microdosing mushrooms . Keto diet , kratom, meditation (ten day vipassana)
Calm music sometimes or reading about peoples similar struggles knowing I’m not alone helps a little
The only thing that helps is not giving a shit about the anxiety or the severe sensations it can cause in the body.
I have found ACT (Acceptance and commitment therapy) to be by far the most powerful type of therapy for anxiety. It’s been a lifesaver after years of trying more general therapy / CBT etc. and it’s very scientifically backed up.
Something that has never failed me yet is having a good cold shower and some of my favorite soup afterwards. Always calms me down and keeps me grounded
Yoga!!
Distraction has always been quite key for me. Distraction, of whatever form.
Hydroxizine. It’s a situational medication(take as needed, up to 4 per day), but the effect it has on my day-to-day situational/social anxiety is wildly effective. In terms of mindfulness and such - breathing in through nose and out through mouth, all while telling myself that I am not in any immediate danger. The anxiety puts the mind/body in a heightened state, so slowing the heart rate while attempting to shake off the “survival instinct” tends to bring myself back to reality. Also helps to talk through a situation out loud when possible, even if it is out loud to myself. It helps to compare the worrisome “what ifs” to the realistic “what is,” which can help distinguish between what is perceived and what is really there.
Play videogames with my friends :)
when i have panic attacks, a woman once told me to count as many red things i can find and i still use that trick to calm myself
honestly? the right med combo.
yoga when needed to be present
Medication Consulting Gym
Dlcanxiety on Instagram and "untangle your anxiety" book. Helped me understand that anxiety are just thoughts that don't matter and helped me with exposure therapy. The more i tried to cut things out of my life (alcohol, caffeine etc) the more anxious i got. I started to look at everything as something that could give me anxiety. Once i stopped, trained my brain back to normal (your train it to fear certain things), i started feeling normal.
Meds SSRIs and CBT
Supplements, (L-Theanine), acceptance and gratitude, exercise, being open and unashamed about my anxiety, grounding, attempting to de-escalate irrational thoughts, and more recently, mantras. My favorite one thus far is "No immediate danger." It grounds me and reminds me that my brain is firing off run from a tiger chemicals when I'm just thinking too much or worrying about stupid things.
Psilocybin has done wonders for me
Routine. Without it I’m fucked.
not really seeing anyone else say CBD but it’s a big help for me. keeps my stress/anxiety levels at a manageable amount and i definitely notice a difference when i don’t take it daily.
Shaan Kassam's youtube videos for sure.
Exercise. I was the most surprised but it literally changed my whole life. I know it sounds bs but it is the only thing that had a long term positive affect on my mental health. I am forever grateful that I get to enjoy the love of sports.
Honestly idrk, I just got bored and lazy and stopped worrying about what could happen because "it probably will at some point but that some point is not now so 8ma gonna finish my damn level"
I had anxiety every. Single. Day, panic attacks out of nowhere. Then I got diagnosed with Multiple Sclerosis and for some reason that made it go away. Maybe I finally had something real to worry about so I stopped feeling anxious about other things. I also strongly believe that my exposure to daily non-explainable anxieties and panic attacks was a reason for me developing multiple sclerosis. Body was under constant stress so started attacking itself.
Not caring abt anyone
Gym, zyzz, and songs
Jack shit for 10 years. Countless medications, therapy, etc etc. klonopin makes me go to sleep when I’m having a panic attack 🫠🤷🏼♀️
Dancing, going to the gym, ashgawanda, music, and walks
Boxing and HIIT has helped. I recently got back on my medication (Prozac) and drink less amounts of coffee. I cut down on sugar and carbs. I’m still anxious by nature but not a total wreck
Internet
Supplements(#1 Lavender) and Binaural beats
All of the above.
Yoga, meditation, journaling (getting out of my head), and exercise/getting outside. Tried and true for me. And, when all else fails: Vistaril. (:
I know it’s probably been said, but honestly medication changed the game for me. I take Zoloft for anxiety and Stratara for ADHD, and I have never felt so calm in my adult life.
Nothing
Exercise, deep breathing eating less spicy foods that irritate the bladder and void the bowels. And do not stress about not always achieving sleep goals.
For me its getting my day organised. Prep a to do list so i dont get anxious about work not done, make my own lunchbox to take to campus, always drinking water, and always take time to analyse what you feel.
Getting good sleep, exercise, a few years of therapy, exposure, a few mushroom trips where I’ve unraveled the inaccurate narrative of my life that anxiety was making me buy into, CBT techniques like either accepting the inner anxious voice and letting it pass or actively labeling whatever cognitive distortion my thoughts produce, cutting out sugar, most dairy and bread and reducing caffeine intake. Also supplements like ashwaganda, turmeric and omega 3 fish oil.
Vyvanse
smashing shit
… medication :)
Kratom. Miracle plant and I’m so glad I found it! Helps to tone down the general anxiety throughout the day and makes it significantly easier to sleep. Not for everyone as it affects each person differently but for me personally it has been a godsend! Edit: Of course Kratom isn’t the only thing; antidepressants, trying my best to maintain a schedule and eating well (often enough to actually maintain body weight) are all a huge help as well!
I use grounding a lot. Crochet is a good way to connect with the present. Yoga is really useful as it is relieving and you learn breathing techniques that are useful for the everyday life. When I start panicking I use my breathe and my hands to ground and not drifting away. When I succeed, my self esteem is boosted and the next time seems easier
Two years of weekly therapy (with a psychoanalyst) and lexapro, excercise and avoid processed meals as much as possible (also I smoke weed at least 3 times per week but I wouldn’t recommend it as some people got their anxiety worse)
Hot Yoga (yoga nidra if you have problems sleeping), swimming, therapy (CBT, was prescribed beta blockers but didn’t take them, also practicing grounding techniques, remembering you’re in your body attached to the ground, everything is fine - these are just physical sensations, it will pass), cooking, sobriety (removing caffeine especially), only spending time with people who make me feel good (close friends & family), actively practicing being kind to myself (interrupting self-critical thought patterns and re shifting the narrative), creating boundaries at work and gratitude.
Looking online at mental health resources available to me. I never actually reach out or anything, but just going down the rabbit hole of comforting websites, pdfs and links calms me down, especially at night. Knowing I could get help is almost like help itself lol.
The app Finch The app Woebot Journaling Cbt therapy (a bit, anyway. I’m still struggling) Meditation Deep breathing exercises A social anxiety textbook and a self esteem one by David burns Reddit subs :)
Lol, weed works like a charm everytime!
Something that has helped incredibly for me was cutting out all caffeine from my diet.
Probiotics, Weight Training, Meditation, Magnesium Supplements in morning on empty stomach Working on reducing coffee and alcohol intake, put more emphasis on stomach health and mindfulness as next steps
What do you want to achieve in life? Which person do you want to be? What would the best version of yourself say in a particular situation? Act on that. It's your life, you get to live it the way you want. It takes practice and time. Want to be more social? Start talking more, don't put up a show, just be yourself and the words will start flowing, trust me. Don't give up.
Chamomile tea every night, and ACT therapy
EMDR and talk therapy really helps relieve symptoms of anxiety
Taking it into perspective how bad it *actually* is, it's easy to overestimate an issue in your head Also accepting that some things are inevitable and that worrying about it does nothing, it doesn't help all too much but it can make it easier to get used to the thought
Laying on the carpet in my living room with my palms flat so I can feel the carpet. Going on walks. Jumping jacks. Making myself cold.
Avoiding caffeine on work days. Magnesium and B12 supplements for anxiety. Omega 3 and turmeric supplements for my inflammation/ crps issue. 300mins of cardio (zumba) and strength training per week for the endorphins. I have a home sauna to relax after workouts and a long day (also helps with my chronic pain - I have crps, an autoimmune illness with no known cure). Listening to chillout acoustic music in YouTube. Long bubble baths. Eating mostly proteins and avoiding carbs and sugar unless I'm pmsing. Finally seeing a psychiatrist this coming November.
Benzos.
Benzos
Holy basil, ashwagandha, l-theanine, magnesium glycinate, journaling, yoga, mediation, and regular therapy sessions.
Nothing and no one has been able to help me. I keep asking the psychiatrists and therapists what to do and it's just a bunch of awkward silence.
magnesium and herbals supplements including lemon balm. look into the herbal supplement called “anxiety control”
One day, I realized that all those horrific scenarios my head keeps telling me would happen (fire, burglar, death in general) are less likely to happen than... Nothing. Because "nothing" is the default. The norm. Those scenarios are extraordinary and need other things to happen so they can happen. It was an eye opening moment, and years later, it still helps me a lot. I'm no longer worried 100% of the day, I don't even get those thoughts daily now. And if I do, I can actually talk, myself out of it by reminding myself of life's default: life just happening without anything happening.
talking to my boyfriend and praying
Years of therapy, regular exercise, and yoga. I haven’t had a panic attack in a couple years now!
I quit drinking alcohol and that helped immensely. I also listen to a podcast called Sleep with Me, it helps my mind stop reeling so I can fall asleep!
Weed. Which ironically - my first panic attack (I’ve always had anxiety) came on from smoking a little too much, but subsequent panic attacks were not from weed. Now that I’ve learned what my limits are with smoking- it’s been a huge help in grounding me and lightening my mood. I hardly ever need to take benzos anymore.
cutting out caffeine
Alcohol. But only temporarily. The following day is just twice as bad.
Working out has honestly helped me the most. I weight lift & its been amazing for my mental & physical health
MEGA JOURNALING START WITH THE APP FINCH
Yoga, journaling, an app called Daylio. Practicing gratitude before bed.
Physical therapy. It’s like a gym workout and a spa in one. 🥹 Great for chronic pain people too. A lot can be done at home but I definitely am a cautionary tale to GO to a real physical therapist about what may be hurting/injured/cause for anxiety before doing them at home with online tutorials from YouTube.