1. Make a to do list
I make lists. Breaking things to do down into small, completely surmountable tasks really helps. For example, instead of “clean my room” I’ll have “sort and wash clothes, pick up trash, put away miscellaneous items, and clean off surfaces.”
2. Go for a walk.
I like going for a walk. It clears my mind and helps me put anything I need to do in perspective as well as it wakes me up.
3. Refocus your attention
Something that helps me overcome anxiety attacks, especially in public places where I can’t find a private place to calm down, is to play this game in my head. The game involves breaking down the sensations, smells, and sounds around me while practicing breathing exercises.
4. Tidy up
Honestly, I clean. I am a firm believer a cluttered physical space can lead to a cluttered mental space. It’s also a great distraction where you can either sort through your thoughts and feelings or be mindlessly distracted by dust bunnies and shower buildup. At the end of all of it you have accomplished something you may not have otherwise (or had been putting off) and often feel a calming and empowering sense of relief.
5. Acknowledge your feelings
Before things start to escalate, I’ll say to myself, “You are feeling anxious.” Just acknowledging that this is a feeling that I feel just like happiness or sadness, brings me back to reality.
6. Pet a furry friend
No explanation needed.
7. Remind yourself that you've done this before
When I feel myself getting really anxious, I close my eyes, take a deep breath, and tell myself that I’ve felt this way before and survived it. If I got through it that time, I know I can get through it again. It’s a comforting thought
8. Channel your breathing
I use a breathing technique called “tactical breathing” that is taught in the military. Breathe in through your nose for a count of four, hold the breath for a count of four, and exhale through your mouth for a count of four. My anxiety can flare up out of nowhere, and this is one of the only ways I can gain control over it
9. Solve a puzzle
I put things in order — anything from reorganizing the books on my bookshelf to filling in the boxes of a crossword puzzle. I find anything that’s out of order and fix it. It can even be something as simple as playing a secret game of Tetris while I’m at work, or carefully coloring in a doodle in a notebook. Jigsaw puzzles and cross-stitching are great stress relief on the weekends — I turn on some music or a funny TV show, and let my hands do the work. Putting things where they belong helps me remember I’m not completely out of control.
10. Use an app
I recommend the app called “Self-help Anxiety Management” or “SAM.” This is a great free app for both
Android and
iPhone users for tracking, understanding, and overcoming anxiety. The easy-to-use program will help you examine the sources of your anxiety, and give you tips and exercises to overcome those anxieties. There are also discreet activities and games in-app that can pull you out of an anxiety attack during times when you can’t find a quiet place to relax.
11. Take care of physical needs
Don’t focus on what’s freaking you out. Take care of your physical needs first. Haven’t showered/shaved? Do it. Dishes? Done. Laundry? Folded and put away. Small real-world accomplishments help bring me out of my head and back to reality. It’s also really uplifting to feel clean and sexy once in a while. Feel free to pamper yourself when cleaning. Bath bomb away. Homemade spa days are the greatest.
12. Schedule your worry
I know a lot of people with anxiety disorders tend to overthink everything. We’re experts at contingency plans, but this process often becomes obsessive and only makes you more anxious. I was told to schedule a time during the week (say Tuesday and Friday at 7 p.m. for 30 minutes) where I allow myself to worry and think to my heart’s content. Knowing I have a specific time to do that helps me let it go the rest of the week.
13. Lay down
If I’m home, I Iie down flat on my front side. I don’t know why, but it soothes me having my chest/torso compressed. If I’m not at home and can’t lie down, I just sit down and sort of crouch over and hug myself.
14. Drink water
I drink water to calm myself down from anxiety. It forces me to regulate my breathing if I’m hyperventilating. Just after one sip I immediately feel a little better.
15. Go for a run
I run. I run hard, and I run fast. I can actually feel myself escaping the grip anxiety can have on me, sometimes. It’s very liberating, empowering, and excellent at putting my mind at ease. Positive self-talk throughout the run also helps. “You are bigger than this. You are stronger than this. YOU WILL BE OK.”
16. Call a friend
I’ll call a friend. Most of the people are aware of my anxiety, so when I feel panic coming on, I know that I can call someone and have them talk me down out of the attack.
17. Use Pinterest
I use Pinterest to calm my anxiety. I have a private board where I pin quotes that inspire me, that make me feel safe, I’ll either go look at my board at what I’ve already pinned, or look for new pins. It soothes me to know that these pins are being shared and other people are reading these pins and being inspired and comforted by them, and that makes me feel less alone in dealing with anxiety. Its also really good for those sleepless nights.
18. Find a therapist
Finding the right therapist can take awhile but once you do, it is the best thing in the world.
Therapy helps you change your perspective from negative to positive. You also figure out why you have these problems, which helps you get to the root of them in order to fix them. I went from not being able to leave my room without feeling fear to randomly going on roadtrips with my friends and not having any panic attacks or major fear.
19 Talk to your doctor about medication
Sometimes, using medication is the best alternative when natural remedies just don't cut it.
I hope these tips helped some of you. Good luck!
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