**Preferably non-substance/drug
I’ll share a couple:
4 7 8 breathing
ears underwater
music/audio at slower speed (0.6-0.9)
Let’s hear em. I might want to do a series for various conditions or states so stay tuned and lets crowd-source this shit, enough of the “read my new/old 400pg tome for an introduction”. 🤮 Distill
Going for a walk.
Cleaning.
Minecraft, soo much minecraft…
Break down the issue into smaller tasks.
For short term relief/emotional regulation my counsellor taught me TIPP Temperature - cold water/ice/object to lower heart rate Intense exercise - a few mins of jumping jacks/running on the spot/shaking it off Paced breathing/box breathing Paired muscle relaxation - tense and relax different muscle groups
When I’m anxious I tend to get overactive so the ones that help me most are splashing cold water on my face and the intense exercise.
Anxiety during bedtime or if I have time during the day, ASMR or a well paced peaceful podcast also do the trick.
I think I will try the slower speed music, that sounds interesting.
Reading a book Drinking tea — not just as a replacement for coffee; it has a calming effect Petting my cats Exercise lets me expend nervous energy and leaves me relaxed
Read the parable about “the tigers and the strawberry”.
Always ask yourself “what is the best possible thing I can actually do right now”
Comedy. Watch something funny. It’s hard to be anxious and amused at the same time, and at least for me, the amusement wins.
I also have a soft plush that I find soothing but ymmv on that one. I don’t even know why it calms me down, it’s not a childhood toy or anything.
Walk. Just get up off your ass and walk. It’s easy and accessible to nearly everyone. Walk. Move your ass through time and space.
March like an automaton if you have to, just walk. You can refine techniques later. Just walk. MOVE. Our minds and brains are not wired to sit on a couch.
Funny how many people say this is how they started to manage their mental health.
It isn’t easy for many though, either or both because of mental or physical reasons. Your comment is a very classic case of “this thing is easy for me and works for me therefore it must be the same for everyone else”.
My anxiety, which has kept me on long-term sick leave for 10+ years, basically shuts down my body and ability to act. The vast majority of the time I’m completely unable to leave my apartment and often even leave the exact spot I’m in. “Just do it” just isn’t possible most of the time, and that isn’t an excuse, laziness or unwillingness. And this is just my specific case, there are as many different and just as real cases as there are people that also find it hard to do whatever thing is hard for them. There is never a “just X” that’s valid for everyone, and it’s idiotic and offensive to think and say so.
Dang I thought you were going to say something about people who are in wheelchairs.
Walking, in general, is a healthy activity that the majority of people would benefit from. I’m sorry your anxiety stops you from this activity, but to call someone idiotic, and their comments offensive, because they suggested someone with anxiety take a walk; is pretty silly.
I sit out with my chickens. I’m raising chicks now too, and they like to climb on me. Both are very relaxing.
Drinking wine and beer. In 2 days im going to rehab, this has gotten on for too long 🥲
I see that this is the day, I wish you all the best and know that realizing the issue and doing something about it is a huge step on the way!
You are doing good!
Stick with it and don’t try to leave just because you want to. Stay until you’re actually good to go.
Best of luck! You got this.
Good luck!
5-4-3-2-1 grounding exercise
Identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
if one of these just ramps up the anxiety, skip that sense and do the others. trying to pick 5 things i can see is. …not useful. …in a panic attack. but closing my eyes and doing the others does help. it took a very long time before someone suggested skipping sight to me, so i share the insight whenever this method is suggested.
Yoga.
It helps me put my mind in blank, focuses me on the task at hand and helps me with cramped muscles due to tension.
Journaling.
I don’t write daily, but like twice a week or when shit hits the fan. By writing down the situation, it kinda leaves my mind and I can assess it better, if that makes sense??
Beta blockers - they don’t cross the blood brain barrier and help calm the adrenaline response. If you’re prone to panic, anxiety, trauma triggers, etc. They’re very helpful for my CPTSD triggers.
Qi Gong
Listening to a Plum Village dharma talk.
Walking meditation is good when very restless or anxious. Body scans when trying to build deep states of physical relaxation. Sitting meditation for deep mental calm.
Pendulation works well when working on an overwhelming task. Permission to take small bites/small steps out of something difficult essentially.
Reminding myself that the stressor and the sensations of stress are all temporary is good for acute stress, but chronic stress can require radical acceptance instead and changes in lifestyle/habits/thinking patterns.
Oh I almost forgot, switching from coffee to tea. Although I don’t do that most mornings. When I skip the coffee my anxiety is much less.
Second walking(-meditation)
Walking is inherently calming and gets you out of your head and into your body even if your mind fights it
Also tea
Walking meditation is just walking while bringing your attention intentionally to your body and your breathing as it’s moving through space.
It’s like walking while really enjoying walking. Minimizing distractions like thinking or a radio or conversation or whatever.
But seconding just walking all the same. As a teenager I used to put on my walkman and go for walks when I was pissed off at my parents.
Stimming (I’m autististic, so it probably doesn’t apply to the general population)
autististic
Repeating patterns, checks out
Well shit. I should proofread my posts. How did I even write this wrong?
Progressive meditation. 1 minute a day for a week 5 minutes a day for a week I personally used openmindapp.org- got to the point where I was doing the much longer choices as the weeks progressed.
My ex used to massage the anxiety out of my arms from shoulders to fingers like toothpaste. It was great. If you have someone close, try it.
Playing an instrument works wonders too.
Cat does that
What instrument does your cat play!?
