Can you share your tips for managing anxiety with me? I have multiple anxiety issues and my doctor says I need to learn tools to manage my anxiety without relying solely on meds. At home I have a weighted blanket and that helps, but I can't carry it everywhere. I try really hard to focus on breathing and I guess I wring my hands too which I find comforting. The last time I tried to fight off a panic attack I ended up crying with was humiliating in front of other people.

I see my therapist tomorrow, but would also love to hear what works for you so maybe I can implement some new strategies.

[justxholdon]

I'm just at the very beginning of my tackling anxiety journey so I don't have personal advice for you.

I literally just typed 'tips for managing anxiety' into google and skimmed the articles for stuff that I thought might seem useful or possible so I'll just link 'em?

https://www.adaa.org/tips

https://psychcentral.com/blog/archiv...anage-anxiety/

I understand what your Doctor means, I've been prescribed Xanax for a couple of years now, It made a pretty significant difference but even with 3mg a day I still wake up and vomit and still have my occasional panic attacks and trouble functioning in public (Work, Grocery shopping, etc) but it was so much worse before i was prescribed, i can't describe it.
But I try to find little things to distract me or comfort me, for example i'll go to sleep with a movie on so i'm not just laying in the dark thinking about the next day and freaking out, also anytime I excercise I feel relieved, but everyone is different, you should just try to surround yourself with things that comfort you, and try not to focus on your breathing or how you feel too much, the more you think about the anxiety the worse it'll get.

I can't really give too much advice, I'm still trying to learn different ways to cope with it, i know there's no "cure" for anxiety disorders but i feel like i've made at least a little bit of progress dealing witth it over the years.

Sorry for rambling and not really having much advice
But I'm sure you'll find your own ways to help deal with it

I have an alternative to a weighted blanket. My therapist instructed me to make a bean bag (2lb bag of lentils and a tube sock) which I place over my shoulder. It allows me to multi-task in my home while being soothing at the same time.

I am very tactile, meaning I respond well to touch. Consequently things like small 'worry' stones and even swatches of rough fabric are often in a pocket. If I lack such, and find myself having an event in public, I put my arms down my sides and discreetly rub the seams of my pants. I concentrate too on what I may be holding.

Mindfulness is something I try to practise too. Namely, what is my place in a particular task or location. I start with how my feet are placed on the ground - what does that feel like? What am I doing with my hands or body in response to the event? And move on from there. Think of holding a baby as an example. One has to be incredibly mindful of doing so.

I hope these tools help. But what it ultimately comes down to is how to respond to specific types of anxiety. For example is it situational or general. Is it Catastrophic thinking or being self-conscious, etc.

[Sunflower123]

I have an app called Calm that I use when I'm anxious. I downloaded several scenes and sounds. I also subscribed to it so I can do the Daily Calm meditation. Two others that help distract you are MindShift and Virtual Toolbox.

I'm sorry you're having a problem with anxiety right now. It's tough.

[benzenering]

Diaphragmatic breathing
Visualization
Progressive muscle relaxation
Mindfulness

Now you know everything my counselor has taught me so far to relieve anxiety and you got it for free!

[RainyDay107]

I just posted on what I use..

https://forums.psychcentral.com/anxi...8-phobias.html

I still struggle but do my best. It's a daily battle.

Thank you all! My therapist told me to invite anxiety into my life. Basically she said to stop fighting it so much. The harder I try to get rid of the anxiety, the worse the anxiety gets. She told me to invite it along as a passenger in my life. Acknowledge that it is going to be around, but that it does not get to control me.

Sometimes it helps and sometimes it doesn't.

[Unrigged64072835]

Belly breathing is good. Mindfulness is good.

Sometimes, though, I just run through the worst-case scenario and plan my reactions in my head. I did that this weekend.

[Mountaindewed]

Eating right and excercising drastically reduces my anxiety and intrusive thoughts.

[Leyla]

hi there
the best thing i learned about anxiety another website...is ACCEPTANCE.... don't fight it like you said you have been doing. i used to do that too and feel even more worse, now when i do that i take some deep breaths, just tell myself its the anxiety starting up again.... even distract myself.

everyone has given great tips.

[Guiness187055]

xanax works well for me.

[AquarianSun]

For me, I try to stay distracted.

I know I need to work with fidget toys more, or stay busy with hands, because I tend to attack my cuticles/fingers or scabs anywhere on my body.

I have a tangle toy that I need to use more.

I even went to walmart to look for a bracelet that are beads something to play around with if anxious, it was $5 for 3 bracelets in a bundle I could use just one. I did order a fidget toy which I hear is good for anxiety, off amazon....haven't gotten it yet :/ It's coming from China.

I take Buspar 3 x a day, 5mg each, I will admit, I honestly wish I had more but I guess it's better to work on it more on yourself instead of feeling like a ghost aka not yourself :/

Originally Posted by TheSadGirl

Thank you all! My therapist told me to invite anxiety into my life. Basically she said to stop fighting it so much. The harder I try to get rid of the anxiety, the worse the anxiety gets. She told me to invite it along as a passenger in my life. Acknowledge that it is going to be around, but that it does not get to control me.

Sometimes it helps and sometimes it doesn't.

What an idea. This sounds worth thinking about.

1 of the things I like to try and think about, is "what will happen later?."

their have been times when i've been anxious about something really big like an appointment, or a social gathering, and I try to think... well what's going to happen afterwards?

i'm going to eat something nice, listen to some nice music, relax.. it helps me come to terms that their is going to be an ending. i'm not going to die because of it, their is an after
1 of my biggist fears always revolves around tv programmes.. well I like watching this- what if it ends?. what if I can't watch it anymore?

I'll usually check how long it has left, and be like, well, i'm going to buy the series, i'm going to watch it when ever, new episodes won't be made, but I have it, it's fine. it's okay.

I wish someone had tips to manage agoraphobia

across from me, is a park with some swings in it.

i've always wanted to go on the swings (I never got to as a kid), but I can't because I can't leave the house, not even open the door

my 1 golden oppotunity to go on the swings.. and I can't do it

[Gr3tta_0]

Because i tend to catastrophise - sometimes almost comically- although it is NOT FUNNY at the time, i try to add a "ridiculous extra" to my catastrophe scenarios.
Like if my catastrophic scenario involves being abducted by aliens, I'll try to add, "and Elvis is there! So, that lady on the bus in rural TN all those years ago was right! And she's there! And she sneezes on you! Oh my god that's disgusting!" ...the idea is that I'll realize I'm taking it too far, and have a chance to get ahold of myself.

[Manaolana98]

Sorry to hear you're struggling with anxiety. It can be really, incredibly tough to deal with on a daily basis. Good for you for reaching out to get help!

One thing that might help stop the anxiety before it really begins is "checking in" with yourself. About every hour or so, stop and notice how your body feels. Are you tensed up? How about your posture, what's that like? Your breathing? Stand up and stretch and drink some water. Make this a habit, and the more you check in with yourself, the easier you'll be able to manage those symptoms of tension and shortness of breath when they pop up and try to take you by surprise. There are also many helpful apps that will provide breathing reminders or little distractions; most are free of charge.

It's also helpful to talk yourself through the anxiety. For example: "I'm feeling anxious right now. I recognize that, and it's okay. There is nothing wrong, this is just my body having a physical reaction. I can relax my muscles and I can take slow, deep breaths. This will not last forever" - or whatever script is most helpful to you. Write these things down or keep them in a memo on your phone if walking yourself through it is too difficult in the moment.

Be sure to make time to exercise...it really is important. I find it helpful to wear a ring or bracelet that I can discreetly fidget with if I'm feeling really anxious in the moment. And of course, social support is vital to our mental health. Are you getting enough of that?

Take care of yourself, and remember that anxiety always passes.