[IchbinkeinTeufel]

I posted this elsewhere but thought it would be useful for others. There is a main focus on social anxiety, but all of these should be viable for almost all forms of anxiety, and even some other disorders, such as OCD and PTSD. Please give them a chance... I know you might roll your eyes at a few, just like I did some years ago. These things are some of the reasons why I've not completely lost the plot, yet. lol Hang in there guys. You aren't alone.

1. Use smell, such as by lighting incense.

2. Use auditory stimulation. This serves as a distraction which is another technique although probably more common with OCD, PTSD, and other disorders where distracting is very helpful. I'm a guitarist of 11 years, so for me, I love to play classical or blues stuff on the acoustic, which really helps me. Although I don't recommend this for all occasions, playing music through your phone or other portable device could help to distract and even relax you; just make sure not to do this in a place where there are real dangers. (such as cars)

3. This may not work for all, but it really helps me; it works as a distraction technique, but I find that it also helps lesson my anxiety (if the anxiety is brought on by intrusive thoughts or distressing thoughts, such as ruminating over what you should or shouldn't have said, this is then very useful): use something that makes you think, such as studying up on your other language(s), or studying up on a musical instrument, etc. My 2nd language is German and I'm quite passionate about it, so I find that going on a German dictionary online and searching up a random word is both educational and helpful to keep me distracted and focused. I also find German programmes or even cartoons can be helpful, especially that latter as it's "light-hearted"; if that's the right term. Simply practicing is also helpful, so, speaking to German people, helping German natives with their English... you get the idea. xD

4. Use touch. Touch is very powerful. You must have certain textures you love, and surely some you hate? Find something you love, and use it. Sounds a bit strange, but just play with whatever texture you like, whether it's a stone (I knew someone who suffered with very scary PTSD flashbacks and found this technique very useful), cloth, rugged, or soft; if it's calming, funny, interesting, or weird, it might just do the trick. I've yet to find my "texture", but I'm sure there's something out there.

5. Physical exercise is brilliant when you're anxious, because you're actually using all that pent up stress and likely adrenaline that's going through your body. I'm into fitness somewhat, so I have weights, an exercise bike, and some other bits and bobs that help me work out the stress as best I can. I have depression, too, and can struggle with sleep, so yeah, I know it can be tough to get started, but it can be extremely rewarding. You don't have to do a full-on heavy workout, just do something... even just going for a walk up and down some hills, or if you're not in the best of shape, go with just a regular walk. Not only will your body thank you, and you'll feel better about yourself for being healthier and losing some calories, but you'll also stave the anxiety a bit. If you do go for a full-on workout, you may just get a lot more out of it. Your sleep may well improve as well.

If you have social anxiety and are having such an "attack", then going outside for a "walk", is probably counter-productive, so try working out at home. There are many, many exercises you can do at home. You really don't need a gym at all. There are plenty of exercises that just use a floor and stool or other level surface to rest on. There's situps, leg raises, arm raises, toe raises, jogging on the spot, high knees, pushups, and many more. You could also look into Yoga that some claim to be very relaxing.

6. I'm sorry to give this generic suggestion, but yes, it's true, eating healthily does (at least in my experience and by everything I've read and been told) affect your anxiety. Stay away from sugary foods and caffeine; these will elevate your heart-rate and, at least in my experience, increase your chances of having problems with anxiety. I suppose it depends on the person, ... I can get away with some, but I choose carefully when I do have them... if I'm having a stressed day, there's no way in hell I'll have a cup of coffee, because that's just putting wood on the fire. Much like how you shouldn't drink alcohol if you're really pissed off, because it'll likely come out even more.

7. It might help to use memory... this just came into my head just now, and I don't think I've come across this anywhere else, but it has just occurred to me that, with some kinds of anxiety (and indeed disorders) memory is powerful enough to be a problem or something that can help. Try to trigger positive memories; happy memories. Try not to pick a memory that's a minefield. (a positive memory linked to many negatives memories, in-case your mind wanders) If you think it might help, you could try using the senses (touch, smell, sound, and sight) to trigger a more powerful positive memory. If I'm on the right track, I can see this bein very useful for those with PTSD, plagued by a distressing memory. I personally think this would help with my OCD and anxiety, as it would essentially serve as a distraction, one that would perhaps have a positive emotional response attached to it.

- Deep Breathing Exercises (With Or Without Mantras)
- A Walk In The Woods
- A Warm Soak In The Tub

All of these help me to feel grounded and relaxed whenever I'm feeling myself distressed and/or triggered.

[-jimi-]

I think it is much about what helps you as a person. If I feel anxious I actually refrain from touching anything. I am oversensitive to touch and adding anxiety, the touch signals will very quickly overload my brain. I will then feel it as if the thing I'm touching isn't really real.

I have no emotional memory so I can't think of happy memories, I can in theory know if I was happy at that time but I can't recall emotions from the past.

But incense sure... although I tend to burn it all the time, LOL. I have a bit of an autistic mind but yea repetitive things can calm me, like bouncing a ball off the wall.

[GALAXYGAL]

I will be joining a knitting group at church soon. My tension is building as I anticipate being with strangers and learning something new, but what you said about touch and textures I can think about how soft and comforting the fuzzy yarn is and that can help me to relax.

[IchbinkeinTeufel]

Awesome. Galaxygal, it definitely sounds like that yarn would be nice for you; hope it helps. Best of luck with the knitting group.