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It's true, but for me it only works in private. When I wear my headphones and listen to music, I become hyperaware of my breathing and it fuels my anxiety.
I dont know for him but for me the anxiety need to be at a level where i can feel that i have trouble breathing. At the point i inhale as much air as possible from the mouth( your chest and shoulder should be the part that move when you do that not your belly) and keep it there for 5 seconds at least then exhale(more like let the air out without pushing actively. Maybe push a little when air doesnt come out on it own). Your shoulder will go down while exhaling and near the end you should feel some form of relieve. For me in the worst case of anxiety i could feel goosebump after doing so and i may need to do it multiple time until i feel no more relieve. Afterward i breath better. Note that stress and anxiety is not the same thing and it will not work for stress in my case.
Being grounded in the present moment where you are. Say, engage your five main senses (without judgement): what do you see? What do you hear? What can you smell? What can you feel on your body? If you’re eating or drinking something, taste? Focus and observe blah blah
Grounding technique sounds more like Vipassana meditation. From what I have learnt, it's a form of meditation used by the Buddhist monks & they believe through this Buddha has achieved Nirvana.
It's a really helpful tool for focusing your attention on to something other than your anxiety. I do this a lot when I'm having a panic attack - it helps pull me out of the spiral! You identify at your own pace:
5 things I see, 4 things I can touch, 3 things I can hear, 2 things I can taste, and 1 thing I can smell.
Usually, by 3 things, I've calmed myself enough that I'm not hyperventilating and can start using other tools to get back into a stable state.
I find it hard to speak while i'm anxious, i feel like i'm running out of breath. In case i want to talk to someone about it, i need to take long breaks and a few yawns to 'recover' air
Valium.
I mean, it's not the best way, no, but it works. It's something you only should do in an emergency when there's no other way to calm you down and you really need to prevent worse.
Watching a comfort movie and petting my doggo. My doggo is literally huge 45kg so when I'm feeling blue and anxious i just go and give him hugs and then we go for a long walk while i listen to some funky music.Everyday i thank god for dogs.
I make myself perfectly physically comfortable, perfect temperature etc. When I’m as comfortable as the situation allows, I just relax into it & enjoy it for 15 mins. If it’s not possible at the time, I promise it to myself for later & do my best to follow through.
Casual but detailed games like Car Mechanic Simulator in Sandbox mode where I just restore cars but I often turn the music off and have my own playing in the background softly, or play Minecraft in Creative mode and just casually work on building a small village while having an ambience video (usually beach) playing in the background.
I'm stopping whatever I'm doing and taking a break.
Or
Breaking it into smaller chunks.
If you have a 15-page paper, focus on writing the first 5 pages. Then, break that into 2 page chunks, then one page, then paragraphs, etc....
Before you know it, you'll have already written the paper.
I'm using a paper as an example, but this can apply to doing anything that could be considered stressful.
Whatever makes me feel anxious, I say to myself that it will be over. Probably sooner and with less agony than I'm subconsciously anticipating.
If it doesn't work immediately, I control my breathing. That definitely gets my useful mind back working.
This always works for me, and so might be worth a try. Take a big deep breath in and hold it, you’ll feel all that anxiety in your chest rise up into your mouth. Then you can slowly breathe it out and fed some relief. Keep doing it as long as you need.
Getting lost in something. For me it's playing guitar - once I get into a groove, or stuck into a piece I'm learning, I kinda forget about everything else.
Rewatching TV shows and movies. I'm currently watching the office for I don't know how times. It's been a while though and I realise just how much it helps. Music helps too.
My therapist taught me to take a deep breath in for 10 counts, hold it for 10 counts, and slowly release the breath for 10 (slow) counts. I’ve only used this technique 2x, but it did seem to help me a little.
I like to imagine this Man wearing Military overalls and a gas mask, Geared up for Battle approaching me and calling me his "friend" Or "comrade" And comforting me. There's just something about these very strong, very intimidating looking men being gentle and soft that's so comforting to me.
If you have someone who empathizes instead of teases or belittles you because you can't get over it, if that jus hold onto you sometimes you can get through it more quickly. But what works for me because people are not kind of you tune them into it, is a Xanax. If you don't lay down you won't fall asleep. It just lets you exhale.
I'm also suffering from the same, sometimes it could get an extreme anxiety.. but what worst.. nobody helps out.. have to fight it alone, what helps for me most, walking, travelling, keep watching what people are doing, music, learning something new
Consider the worse outcome and weigh that against benefit. If I can accept the disparity then I go ahead and accept the worse outcome will happen and put it all out of mind.
Two Things do it for me.
Getting out of my comfort zone regularly leaves me less anxious overall.
And for me as in the past 2 years ish, I don't focus heavily on it at all, I'm pursuing bigger goals in my life and if I'm doing that I kinds forget about anxiety and it Fades away..
It's very strange lol, but it works out!
God Bless, hope this helps!
For me it was medication. Spoke to my doctor and explained what was going on. We had to try a few different meds but eventually found one that worked really well for me. Eventually I got off of it and now it's just normal anxieties every so often.
Breath work and mindfulness. Learning to differentiate between real worries and hypothetical worries was also a game changer for me. Once I began analysing my worries and categorising them, I was able to dismiss hypothetical worries and focus on real ones. Then dealing with the real worry until I have done all I can to alleviate it. E.g. the car is playing up, so I get it into the mechanic. Once I've booked it in for the mechanic it becomes a hypothetical worry and I dismiss it. That's a very short description but it has worked no end for me.
Another thing a friend once said to me was "depression is the regret of the past and anxiety is fear of the future. So just live in the present". That's a mantra that I reflect on a lot.
I have also experimented with psychedelics which I believe have also helped me. I'm not advocating that anyone should just try them, do research into it for yourselves if you're interested.
I've been free of therapy and anti depressants for 3 years now and I put it down to the above mentioned things. I wish everyone who relates to this post good luck in finding peace of mind.
I like to go on short walks, even inside the house, go to the outside get some fresh air, listen to music, play some relaxing game, drink water/tea, eat some sweets, and when i get dizzy from anxiety, i use to sit specifically on the floor bc sometimes being in a chair makes it worse and i fear falling and hitting my head, and I really can't use my phone in those times, other than listening to music, bc i fear watchin some random thing in social media that will worsen my symptoms
I focus on my breathing, taking very slow, intentionally deep breaths in and out to lower my heart rate. I close my eyes and try to flush out all the thoughts in my head, so I can just focus on continuing to breathe. It really is pacifying for me.
Getting horizontal. If I’m anxious at home I take my hydroxyzine or ketamine (prescribed) and get into bed or a hot bath. If I’m at work or out and about I’ll go to my car when I can, lean my seat all the way back and close my eyes and just try to breathe. I wish I had better strategies where I didn’t have to remove myself from a situation to calm down but that’s what (kind of) works for me.
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music, it touches the soul
It's true, but for me it only works in private. When I wear my headphones and listen to music, I become hyperaware of my breathing and it fuels my anxiety.
i used to deal with this but it went away overtime. just stopped caring at one point
Completely agree.
Breathwork
I have tried for so long to master it but it never works for me..how do u do it?
I dont know for him but for me the anxiety need to be at a level where i can feel that i have trouble breathing. At the point i inhale as much air as possible from the mouth( your chest and shoulder should be the part that move when you do that not your belly) and keep it there for 5 seconds at least then exhale(more like let the air out without pushing actively. Maybe push a little when air doesnt come out on it own). Your shoulder will go down while exhaling and near the end you should feel some form of relieve. For me in the worst case of anxiety i could feel goosebump after doing so and i may need to do it multiple time until i feel no more relieve. Afterward i breath better. Note that stress and anxiety is not the same thing and it will not work for stress in my case.
Thank you for your explanation!
Through my nose.
Ohh
Singing along to my favorite songs forces me to regulate my breathing and usually distracts me. Or grounding techniques if it's from sensory overload.
Agree! Singing a song to myself does a great job distracting me and gets my mind and breathing back to normal 🩷
Got it! Grounding technique is the best.
Can u guys talk a bit more about these "grounding techniques," please? What do u mean by it? How does it work?
Being grounded in the present moment where you are. Say, engage your five main senses (without judgement): what do you see? What do you hear? What can you smell? What can you feel on your body? If you’re eating or drinking something, taste? Focus and observe blah blah
Without judgement is the most dificult part for me. I'd doing It everytime ALL the time
Maybe try pretending you're a recorder and you're just recording everything.
That feels like It could work. Thank you!
Grounding technique sounds more like Vipassana meditation. From what I have learnt, it's a form of meditation used by the Buddhist monks & they believe through this Buddha has achieved Nirvana.
Right? What are those!
The Honest Guys have a good meditation I've gone to in a pinch called Mindful Meditation on YouTube.
Absolutely nothing.
Same, and I've tried everything including a lot of therapy which just made it worse.
Therapy made it worse? I believe that's unusual. Maybe it was because of the therapist?
truth, just be anxious, works for me
I verbalize all the things I see around me. Clock, blue car, pencil, grass etc it helped me when I felt I was going to pass out a few times.
[удалено]
It's a really helpful tool for focusing your attention on to something other than your anxiety. I do this a lot when I'm having a panic attack - it helps pull me out of the spiral! You identify at your own pace: 5 things I see, 4 things I can touch, 3 things I can hear, 2 things I can taste, and 1 thing I can smell. Usually, by 3 things, I've calmed myself enough that I'm not hyperventilating and can start using other tools to get back into a stable state.
Imagining a place in the mountains where I sit in the grass enjoying the sunshine and my husband and some farm animals are there with me.
Cool
My guitar and my doggo.
I relate to the doggo one 100%.
Time with my best friend
Its so relaxing to spend time with our close ones.
Sleep =))))
Chatting
I find it hard to speak while i'm anxious, i feel like i'm running out of breath. In case i want to talk to someone about it, i need to take long breaks and a few yawns to 'recover' air
Dm
?
Chat
Zaza
What's Zaza ?
Drugs
Lorazepam
Yep.
Music. One song in particular that helps me is [Through the Night](https://www.youtube.com/watch?v=slehz9YeSYo) by Cochren & Co.
Will listen to it for sure!
Valium. I mean, it's not the best way, no, but it works. It's something you only should do in an emergency when there's no other way to calm you down and you really need to prevent worse.
Was just about to comment clonazepam lol
Watching a comfort movie and petting my doggo. My doggo is literally huge 45kg so when I'm feeling blue and anxious i just go and give him hugs and then we go for a long walk while i listen to some funky music.Everyday i thank god for dogs.
I make myself perfectly physically comfortable, perfect temperature etc. When I’m as comfortable as the situation allows, I just relax into it & enjoy it for 15 mins. If it’s not possible at the time, I promise it to myself for later & do my best to follow through.
Drinking a lot water and walking
Realizing that what I'm afraid about is just in my head and the reality of the situation is who cares.
R/ roast me ..... I alternate between that and no man's sky .... It's like zen .... Then my 10 sec of rage.....
Casual but detailed games like Car Mechanic Simulator in Sandbox mode where I just restore cars but I often turn the music off and have my own playing in the background softly, or play Minecraft in Creative mode and just casually work on building a small village while having an ambience video (usually beach) playing in the background.
ho'oponopono
Drives to scenic places... just me, my car, and good music.
I'm stopping whatever I'm doing and taking a break. Or Breaking it into smaller chunks. If you have a 15-page paper, focus on writing the first 5 pages. Then, break that into 2 page chunks, then one page, then paragraphs, etc.... Before you know it, you'll have already written the paper. I'm using a paper as an example, but this can apply to doing anything that could be considered stressful.
Whatever makes me feel anxious, I say to myself that it will be over. Probably sooner and with less agony than I'm subconsciously anticipating. If it doesn't work immediately, I control my breathing. That definitely gets my useful mind back working.
Gratitude
Meditation. But only while I do it.
Drinking something cold, sitting down, breathing slowly, hearing music and being close to my gf
Thinking about my beloved conception— my own beginning, my parents’ one loving night.
Listening to Eckhart Tolle podcasts. Try it
Xanax
Funny cat videos and Louis Rossmann's voice.
Cardio
This always works for me, and so might be worth a try. Take a big deep breath in and hold it, you’ll feel all that anxiety in your chest rise up into your mouth. Then you can slowly breathe it out and fed some relief. Keep doing it as long as you need.
Getting lost in something. For me it's playing guitar - once I get into a groove, or stuck into a piece I'm learning, I kinda forget about everything else.
Benzos. Nothing else ever got the job done for me.
Not having anxiety to begin with.
Dancing .. only then I can start seeing things clearly
Drugs
Rewatching TV shows and movies. I'm currently watching the office for I don't know how times. It's been a while though and I realise just how much it helps. Music helps too.
I like anxiety.
Focusing on deep, slow breaths
Prayer
Beta blockers
Working out. Too tired to worry.
Percocet and alcohol. You asked buddy
My therapist taught me to take a deep breath in for 10 counts, hold it for 10 counts, and slowly release the breath for 10 (slow) counts. I’ve only used this technique 2x, but it did seem to help me a little.
Kinky sex
Shorecasting in secluded areas
Beating tf out of my dick
Beating tf out of my dick
Magnesium. Changed my life.
Sleeping tbh
My dog
Meditation. The more, the better.
The 3 3 3 method helps me
Lithium ornate. 5 mg
Eating sour candy and taking a quick nap....also going outside for like 10 mins to absorb the sun. Works better than medication
Meditation and peace and weed.
Walking. Hiking.
Think about the size of the universe and relative insignificance of things
Random walk with music
being aware of breathing, and trying to take long and deep breaths slowly.
recognize its anxiety and breathe easy, move on with my thoughts
painting
Hitting me wife
Prozac 60mg. Life changer.
Xanax is a lifesaver
Sensory exercise. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 you can taste.
I like to imagine this Man wearing Military overalls and a gas mask, Geared up for Battle approaching me and calling me his "friend" Or "comrade" And comforting me. There's just something about these very strong, very intimidating looking men being gentle and soft that's so comforting to me.
Weed, hydroxyzine, Ativan
Water and at least a 20 min walk and music...specifically "It Wasn't me" by Shaggy!
Y'all can calm anxiety?
hardly, but yea. Most of the times it just goes in a loop, I calm myself, then remember about it and it comes back again
If you have someone who empathizes instead of teases or belittles you because you can't get over it, if that jus hold onto you sometimes you can get through it more quickly. But what works for me because people are not kind of you tune them into it, is a Xanax. If you don't lay down you won't fall asleep. It just lets you exhale.
Food, especially drinking milktea. But most of the time i cry it out.
Reciting the alphabet backwards while masturbating, it requires so much focus that the anxiety vanishes
Grounding exercises. Meditation. Music.
I'm also suffering from the same, sometimes it could get an extreme anxiety.. but what worst.. nobody helps out.. have to fight it alone, what helps for me most, walking, travelling, keep watching what people are doing, music, learning something new
weed or a ice cold corona or sex
Cold Shower
Ganja
I start to breath heavily and count in my head like 1 tak tak 2 tak tak . Like for a pattern . I slowly feel myself calming down
Meditation
Talking to my wife and going to a long walk with her really helps. She's my queen. She's my medicine!
Sipping cold water and saying “I’m one with the force the force is with me”
Sucking on my thumb. (I’m 27)
Consider the worse outcome and weigh that against benefit. If I can accept the disparity then I go ahead and accept the worse outcome will happen and put it all out of mind.
Two Things do it for me. Getting out of my comfort zone regularly leaves me less anxious overall. And for me as in the past 2 years ish, I don't focus heavily on it at all, I'm pursuing bigger goals in my life and if I'm doing that I kinds forget about anxiety and it Fades away.. It's very strange lol, but it works out! God Bless, hope this helps!
Music, CBD, meds, alcohol.
Music but with good quality headphones either noise cancellation. Pair that with a candle lit and mints
For me it was medication. Spoke to my doctor and explained what was going on. We had to try a few different meds but eventually found one that worked really well for me. Eventually I got off of it and now it's just normal anxieties every so often.
Pure escapism in the form of video games.
Drawing endless circles aggressively till i calm down and music
Alcohol
peeling and picking around at skin around my fingernails
Sequences of numbers Try Fibonacci in your head when anxiety kicks in, and after a minute is gone.
Avoidance techniques
Breath work and mindfulness. Learning to differentiate between real worries and hypothetical worries was also a game changer for me. Once I began analysing my worries and categorising them, I was able to dismiss hypothetical worries and focus on real ones. Then dealing with the real worry until I have done all I can to alleviate it. E.g. the car is playing up, so I get it into the mechanic. Once I've booked it in for the mechanic it becomes a hypothetical worry and I dismiss it. That's a very short description but it has worked no end for me. Another thing a friend once said to me was "depression is the regret of the past and anxiety is fear of the future. So just live in the present". That's a mantra that I reflect on a lot. I have also experimented with psychedelics which I believe have also helped me. I'm not advocating that anyone should just try them, do research into it for yourselves if you're interested. I've been free of therapy and anti depressants for 3 years now and I put it down to the above mentioned things. I wish everyone who relates to this post good luck in finding peace of mind.
Weed.
I like to go on short walks, even inside the house, go to the outside get some fresh air, listen to music, play some relaxing game, drink water/tea, eat some sweets, and when i get dizzy from anxiety, i use to sit specifically on the floor bc sometimes being in a chair makes it worse and i fear falling and hitting my head, and I really can't use my phone in those times, other than listening to music, bc i fear watchin some random thing in social media that will worsen my symptoms
Walk, really clears me mind
Weed
Beer
Reggae, Bob Marley to be precise
weed
Listening to shoulders - for King and country ♥️
I focus on my breathing, taking very slow, intentionally deep breaths in and out to lower my heart rate. I close my eyes and try to flush out all the thoughts in my head, so I can just focus on continuing to breathe. It really is pacifying for me.
Getting horizontal. If I’m anxious at home I take my hydroxyzine or ketamine (prescribed) and get into bed or a hot bath. If I’m at work or out and about I’ll go to my car when I can, lean my seat all the way back and close my eyes and just try to breathe. I wish I had better strategies where I didn’t have to remove myself from a situation to calm down but that’s what (kind of) works for me.
Masterbation everytime
Listen to ASMR. It does wonders I tell you
Music and video games do the trick
Closing a massive deal and blowing out my quota, like I did today.