Feeling anxious? Here are some tips.
Anxiety is something that everyone feels, but when it begins to be constant life is a little bit harder to deal with. I have panic attacks pretty often. Even when I don’t have panic attacks there are times when I am feeling highly anxious and am not sure what to do to calm down.
I put together a list of tips for what you can do when you’re feeling anxious.
Here they are:
- Listen to music with no lyrics.
Lyrics can be distracting and cause more panic. Close your eyes and let the beat take over your body.
- Get up and make tea.
Even if you don’t drink the tea the warmth of the mug and the scent is soothing.
- Get a stress ball.
- Play with fabric.
Not with fabric on your body! Playing with fabric on your body or playing with your hands causes more stimulation. Try to avoid things that directly stimulate your body.
- Get a smooth rock.
Carry it around in your pocket. Twiddle with it. It’s like the stress ball or the fabric.
- Try breathing exercises/meditate.
Clear your mind, breath in counting to ten, breath out counting to ten.
- Talk to someone you trust.
- Have a person you trust hold you.
Not too tight.
- Draw/paint/color/doodle.
- Rip up pieces of paper.
- Burn pieces of paper.
Be careful!
- Take silly pictures of yourself.
When you start feeling anxious turn on your webcam and just smile and take silly pictures. Make ridiculous faces. Soon you’ll find yourself laughing.
- Write. About anything.
- Keep an anxiety journal.
While you’re anxious take our this particular journal and write about the anxiety. How do you feel? What in particular is the hardest part of what you’re feeling? What is causing the anxiety? Sometimes identifying the source can ease it.
- Make a rating system for your anxiety.
1-10. Identify what each number is for you. Pick a number that is your “normal” level of anxiety. When you feel anxious assign it a number. It is another way to help you identify the anxiety and possibly ease it.
- Make a list of believable statements.
There is usually a lot running through your mind during a panic attack. Make a list of things that you know to be absolutely true and read through them, focusing on only those.
Some examples:
- It is only a panic attack.
- There is nothing to be afraid of.
- You will get through this.
- You see the beauty in the world.
DO NOT:
- Curl into a ball.
You may feel safer, but this is restricting your airflow and may cause damage.
- Fight the panic.
I know this sounds insane, but it helps if you just let go. If you tell yourself “I am just going to be uncomfortable for a while” it may make the anxiety last a shorter amount of time.
REMEMBER: It is okay to go to a hospital and get yourself checked out. A lot of people feel like they are going to die… it may relieve your anxiety to get confirmation that you are not dying. Also, many people get chest pain from anxiety. If yours gets to the point where it hurts so badly that you can’t move your arms, go to a doctor or the hospital.
If you feel like your anxiety leads to the urge to self harm here is a link to a page of cutting alternatives: http://lets-bandage-it-up.tumblr.com/CuttingAlternatives
There are also a lot of good books that deal with anxiety:
- Feel the Fear and do it Anyway by Susan Jeffers
- Embracing the Fear by Judith Bermis and AMR Barrada
- Panic Attacks Workbook by David Carbonell
My Ask Is ALWAYS open. <3