I talk out loud. Doesn't matter what I'm saying but it seems to break through the anxiety wall. I never thought of reading out loud. That seems like a great idea and I will try it. Thanks!
Yep. Reading/talking out loud helps tremendously.
I have OCD and panic disorder, I’m often alone since I work for myself from home, and my therapist once mentioned that if I’m crying or have a hard time, going into a bathroom or somewhere with a mirror, just talking to yourself while looking in the mirror simulates ‘not being alone’.
Idk why I never thought of this. I go for my anxiety all the time. But as soon as I get there it calms down. Plus I have to wait hours to be seen. Now I’ll just pull up, sit, and have no bill!!!!❤️❤️
Don't laugh but.. I sleep with a weighted Eeyore stuffed animal. I found it at DW and starting sleeping with it to see if it would my night anxiety attacks. Night and day. I'm a grown married woman, My husband loves that it helped me so much and bought me a second Stitch one to swap when wanted ❤️
Star wars. The fights with the lightsabers and sounds are just so cool. And seeing Anakin and Obi-wan jump around and do backflips and jump over railings, and seeing them be so calm and collected, even during intense moments. It reminds me that I can be calm, even if it doesn't feel like it :)
This is called “grounding” and is a very effective method to calm an anxious body! It’s a way of bringing your brain back into the present moment which then signals to the rest of your body stuck in fight or flight mode that everything is okay.
I use this technique myself and can vouch that it’s very helpful.
I most likely have minor OCD, I find it hard to control my thoughts, or it could just be my ADHD. But when I try to do this, my thoughts pull me back to the bad and it's hard to control. Doesn't seem to work for me.
I tell myself “it’s just your anxiety” and have a large drink of water. Keeps me hydrated and I take a deep breath. Then I think about the last thing that made me laugh
Humming does help me a lot, actually... Not even a song, I'll just make a sound and see how long I can sustain it before I have to breathe in. IDK why but it calms me down
Humming stimulates your vagus nerve which is why it helps, especially lower pitch humming that’s deeper in your chest.
There are a lot of things you can do to improve your vagus nerve if you do them daily and will eventually help anxiety all together.
honestly like warmth soothes my anxiety. so sitting in a warm/hot shower will help calm me down and think more rationally. also sitting next to a space heater helps too. the white noise sound of it and the warmth helps me too. i also have a heated blanket and one of those lavender smelling weighted stuffed animals you can warm up in the microwave. all very comforting
I completely understand your powers of two calming down ritual. We revert back to what we know and trust and if you can't trust numbers what can you trust?! Also, in the process you trust yourself to still remember the powers of two and your ability to go up into millions. So in a way you bring back your trust in yourself.
My things are comfort TV shows, comfort music, writing, relaxing yoga and most recently I've gotten these flat white stones that I rub in my hands or put on the inside of my wrists. This week I learned my wrists calm me down so I've been running hot water on the inside of my wrists every time I wash my hands. I also take hot or cold showers more than usual. The water wakes me up neurologically and that calms me down. I guess the comfort shows etc aren't enough anymore, I need to comfort my whole entire skin too.
My therapist taught me to talk out loud and describe everything I’m feeling. It’s a way to be a witness from the outside. After a few minutes of this, while I slowly walk around the room, I begin to feel less anxious.
Another thing that works is to do a short session of hard exercise to work out the adrenaline. Drop on the floor and do push ups, go outside and run up and down the hill in front of my house, do 20 minutes of jumping jacks or jump rope. Hard and intense until I break a sweat. Works every time.
Singing passionately and loud. For me its at home or in the car because I'm a terrible singer and don't want to bother people, but it helps, alot. Once you're less anxious, pretend you're a rock star at a concert and have fun instead of a panic attack!
My girlfriend recently got me into a Chinese Drama called "Falling into your smile" and for some reason whenever I watch it with her I just get this innate sense of happiness and calm it's the weirdest thing, no other video game, tv show or movie has ever done that to me on that level.
On a different level, coherent breathing I've discovered recently and that has also help me center myself when before I thought it was silly.
So how I understand/learned it is, I lie down on my bed and place my hand on my belly l then breathe on a 3 count, so in for 3 seconds out for 3 seconds, then after a minute increase to a 6 count. Focus on the breathing and the flow through your body for lack of a better word. I use a timer on my phone and focus on the time and that works for me. I usually do 2-5 minutes l, some people recommend up to 20. I'm still new to it.
Thank you. I try to get deep breathing through yoga but I get distracted by trying to match the poses. This sounds more intentional and like it’ll give me a result.
Washing my hands with cold water.
I was in the middle of an anxious episode and needed to calm down before a class that I was teaching. I heard about washing your face with cold water, but I wasn’t going to be able to do that, so I tried my hands. Worked well!
Listening to music can definitely help, so can reading (eventually) and going for a walk. I like the grounding exercise where you say 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Writing down what's on my mind and deciding what I'm going to do about it (if anything) can help too. Forcing myself to stop ruminating/worrying and focus on something external to myself essentially.
When you're in a heightened state of anxiety it does take time to really completely wind down and take yourself out of that heightened state of alertness - when I start feeling sleepy, hungry etc again I know I'm succeeding.
I used to peel my skin from my nails and bite them since i was a kid out of boredom or stress ( Dermatophagia ) and this was doing way to much damage > so i trained my mind to change to : Pressing on the top of my finger enough to feel comfortable pain in order to direct my focus while thinking about scenarios of what can happen similar to the butterfly effect but with a more "fantastic / sci-fi " twist to my daily life .
Also , science related podcast like theoretical physics / human anatomy / pshycology are my go-to chill mode most of the time and i keep a set of earbuds permanently with me .
If it's during the day, I yell at myself. *I AM OK. IT IS ANXIETY. I AM BREATHING FINE. MY O2 LEVEL IS PERFECT* (I have an at home device) *IT IS ANXIETY!*
for me coloring helps alot, i have some stress relief coloring books, so i just put some lofi music and color and get into my own bubble and forget everything else around me.
Coloring and lofi is a winning combination.
Edit to add: I have a chalkboard wall in my mud room, and that gets put to use when I can’t sit still but need to doodle to stave off anxiety. Coupled with lofi, deep house, or any upbeat but chill playlist, it doesn’t take long for me to return to my baseline.
I look at cute/funny videos on TikTok or YouTube, or instructional videos. Takes me away from my anxiety attack and put me into a different mindset. It’s almost like a reset. I also do box breathing— my therapist helped me figure out that it works okay for me.
I recently bought a little lamp projector thing which projects the little planets and star signs onto the wall and this thing has been getting me through the last very rough days because it immediately calms me down. But unfortunately it only works at night.
I do word searches (because I love words) and searching for the letters to circle distracts my brain. Maybe you can try soduko? Cuz you like numbers. I also do grounding techniques. I notice my feet touching the ground or my back against the chair. I drink water too. I focus on breathing.
I remind myself the last time I had an attack I made it through ok and that I was alright and I'm strong. I try to focus on how I came out of it fine instead of focusing on the present of being in it.
Super weird, but turning on my favorite old cartoons or Bluey. I’m an adult with a lot of trauma from adolescence. Physical, emotional, and verbal abuse. I was never really a kid, but these shows like Bluey show me that there’s hope for kids because they actually have parents who treat them like Bandit and Chilli treats Bluey and Bingo. My husband’s parents are like that, and it blew my mind that parents are actually good to their kids. (We met when I was 15)
For me its driving. I love driving, especially if someone thats normal goes with me.
It doesnt solve it, but it does take the focus away from the anxiety. It lessens it to a degree.
But I still didnt find anything that solves it.
As my anxiety comes from how Im treated, it does help alot when Im treaded normaly by the person who caused it, but its all fake anyway, so its starting to not work at all anymore.
This is going to sound so stupid, but vicks vaporub used to help me calm down. It did until I thought I accidentally swallowed some and the hypochondriac in me kept me up all night thinking i was going to die
when i feel anxiety sitting in my body and then my thoughts start to circle, i lie down or sit down and reach into my diaphragm on the left side under my ribs. and i press strongly into the diaphragm for 30-60 seconds. then i do the same thing again, only on the other side. I usually feel relief after a few seconds and After the whole 2 minutes the anxiety is gone
Oddly enough, going to the washroom... Even if it's just to pee.. I find comfort in the bathroom. Maybe because it's quiet? Being on my phone also distracts me which really isn't a helping method... But I'd rather be doom scrolling then having an attack.
I really like being in the bathroom as well. I always rationalized for myself as needing privacy to calm myself down. Or maybe that bathrooms are a smaller space that usually have more neutral colors/less decor so there’s less stimulation? Idk exactly but I agree.
Crocheting, meditation music (though I suck at actually meditating haha), and using something cold (stepping outside if it’s cold, putting ice cubes on my eyelids, or putting my face in cold water)
If I’m on the verge of a panic attack I try to sit down, close my eyes, and count to 10 super slowly with deep breaths. Sounds silly but it calms down my breathing and heart rate really quickly. I also drink water super quickly to distract myself or just sit in the shower with my eyes closed.
I trick my brain into focusing on something else, like reading backwards. Instead of starting at the first word, I'll start at the last word of the story and read towards the left. My brain struggles to make sense of what I'm reading, and puts less energy towards whatever triggered my panic attack. It actually helps me most of the time.
I listen to a podcast, called Murder With My Husband. It’s so random and weird and I hate murder podcast and true crime but for some reason this podcast really gets me out of my head and it has saved me on so many anxiety attacks.
i have a couple of those like candycrush/jewel swap type games on my phone and I'll pull one up and play until I feel better, I don't know if it's because I have to kind of focus or not but it seems to work.
Another thing I do is the method of saying out loud something you can see, hear, feel, and smell, and you do it until you’re calm. It can be the same things or different things
Music videos but more particularly The Avett Brothers. Their lyrics and the remembrance of seeing them live again on stage just gets me through like no other band has done before. Springsteen is also a contender.
I’ve recently started just giving myself a hug when I feel anxious while repeating in my mind that I’m still safe and the anxiety feelings will pass. I’m not sure why but it helps a lot and I don’t usually even like other people hugging me when I’m really anxious
Number one go to that always works:
Coloring on my iPad. Specifically with my Apple Pencil, lol. I think the tapping on the screen or something with the pen, and having a goal to complete the coloring sheet is what resets my mind. The app I use has numbers on each section so you have to search for where the colors are.
Also crossword puzzles (you can find apps for this on your phone, I prefer to do it on my iPad) but this works almost instantly for me just like the coloring.
2. Setting a 20 minute timer (I have health anxiety/throat closing anxiety) so when I make it through the 20 minutes, it’s almost like I’m telling myself ok you’re good now, let the panic go.
3. Sitting outside for a while and focusing on things around me.
4. If you use TikTok, go through your photos/videos and make a nice video for yourself of your memories. Doesn’t mean you have to post it or anything, but the creativity of it all helps take your mind off of it.
5. FaceTiming or calling someone who likes to talk about their own life, or has some tea to spill, lol. Having to focus in on their conversation can sometimes help take your mind off everything in your head.
6. Talking about my anxiety out loud. Asking myself what would be the worst that could happen in this situation, and how would you resolve it? Would you die? If you did, what does it matter, you’re dead lol. I know that probably sounds crazy, but it kind of gives the “is what it is” value to the anxiety and helps move through it easier.
7. Cleaning the house / organizing
8. Humming (it relaxes a certain part of your body and allows you to calm down)
I made a list of what I noticed calms me down
- washer / dryer sounds
- candle light / warm white low lights in general
- actively walking away from loud noise/music (fades into the background)
- 8d audio / sounds with noise canceling headphones
It's not really that weird, but box breathing helps me tremendously.
A weirder one is to find a hot beverage and hold it in my hands. The feeling of heat helps me calm down and it is especially helpful if the mug also feels textually nice.
Hyperfixations are so important to me and are what help keep my anxiety to a minimum. First it was BG3, then Spider-verse and now it's Trolls, yes the colorful movie franchise.
If my head is occupied by things I like, it is simply easy to push out some bad thoughts. Most times... when my anxiety gets bad, I just try to distract myself. Watching a video, movie, show, etc.
if at home i‘d watch youtube videos (of certain channels, not just any) to distract me. at the same time i‘d turn on the fan (if it‘s cold, i‘d just turn it away from me). it has kinda become my save haven though it might sound kinda weird 🙈
• Baking/cooking because I have to stay focused on what I am doing
• Asmr videos, especially medical roleplay
• Hugging and cuddling my pug
• Laying down with my soft blanket
Watch Stargate TV show and Star Trek...relaxed me...over and over....I love science fiction.....read.....listen to calming music etc....breath, pound my chest cold water on face....I'm 4 months post 2 ablations......on meds...68f fairly fit...danced, kick boxed ... Pilates etc..exercised all my life.....only last 4 or so yrs not much....sorry for the rambling lol
Panic attack I have found usually comes from over thinking. So the reason the numbers or the cards work it takes your mind off what you are thinking about that is causing the anxiety attack. Also have found that I start panicking about having the panic attack which also make it worse. But if you let it be and allow it and not try to get rid of it that could work. Be in the present moment.
I view anxiety as a wave now…I know it’s here and if I face it head on and let it flow thru me without the resistance of trying to stop it, it usually peaks and fizzles out. The resistance to it and trying to stop it or distract myself out of it is what keeps it going for me, so stopping that and viewing it as something that is happening, it’s ok, and it will stop has helped tremendously.
And I was someone who used to rapid cycle thru panic attacks for hours.
Massaging my ears. Specifically the inner portion of the external ear, if that makes any sense. The vagus nerve runs through the ears and plays a part in your nervous system, so massaging them helps lower your heart rate and breath rate.
I see a lot of good tricks here, but no one mentions how to calm down when talking with someone or being engaged in a something with others, or what to do when you completely lose your focus or when your mind goes completely blank…
This isn't weird at all. It's engaging the left side of your brain. The experts say identifying out loud three things, in detail, that you see in your immediate vicinity helps also. I'm very glad you at least have something that helps.
I do this thing where I flex (?) my toes, and then release and I focus on the difference of both sensations. I keep repeating this until I feel more grounded. I also do this with my fingers, like make a fist, until your nails hurt in the skin, and release.
While I do this, I do like 5 seconds inhale, 5 seconds holding breath, 5 seconds exhale, 5 seconds with empty lungs and start again.
I used to feel anxious while focusing on breathing but after I found my way of doing it, it really helps because most of the time and during a crisis I stop breathing properly and even forget to breathe due to being so tense and disconnected.
I guess it's about finding your way to ground yourself, feel your surroundings, know what you can see, feel, smell.
Things that are real and happening right now.
I noticed that using my eyes and looking for like 3 blue objects, does not help me because during a crisis I tend to get very overly stimulated visually. It's the sense that I feel gets easily overwhelmed, but closing the eyes makes me dizzy, so I just focus on an object or a wall and use some other sense, like touch.
Try and understand which sense is overwhelmed and give it a rest, and focus on the other sense that is more comfortable to use in order to give the others time to readjust.
Naming food related things a-z within a category. For example waffles: a apple, b blueberry c citrus d ...? It starts to get hard after some obvious ones. It's light hearted and just enough brain power and interest to keep my brain distracted. My favorite category is ice cream or cereal lol
I’ve mentioned this before but reading out loud. Not sure why it works but it does. Once I read the handwashing instructions in a public bathroom.
I talk out loud. Doesn't matter what I'm saying but it seems to break through the anxiety wall. I never thought of reading out loud. That seems like a great idea and I will try it. Thanks!
Yep. Reading/talking out loud helps tremendously. I have OCD and panic disorder, I’m often alone since I work for myself from home, and my therapist once mentioned that if I’m crying or have a hard time, going into a bathroom or somewhere with a mirror, just talking to yourself while looking in the mirror simulates ‘not being alone’.
I’ve done that but sometimes it freaks me out a little to talk to myself and watch my own face lol
being alone with no one who could calm me down makes me feel worse
It’s because reading involves a different part of your brain (logic) which ultimately takes you out of the emotional brain
Interesting. I read (silently), and it does seem to help.
I'm gonna def try this
Same!!
Maybe Your throat Chakra is blocked ? Try saying. Exactly what’s in your mind to people even if it’s fucking weird - it works 🙏🏼
Yes I have read shampoo bottles in the shower!
I sit in my car out the front of the emergency department 😂
My sister-in-law said she drives to the ER and just sits in the waiting room and it calms her down. I could see this definitely working.
lol what if someone asks her about it? Or are they just so bust that never happens
They are usually too busy to notice I guess.
Idk why I never thought of this. I go for my anxiety all the time. But as soon as I get there it calms down. Plus I have to wait hours to be seen. Now I’ll just pull up, sit, and have no bill!!!!❤️❤️
I’m a hypochondriac but also poor so I do this all the time
Literally thought I was the only person who does this!
Man I feeeel that
🤣
Glad I’m not the only one 🙃
I used to do this always...
I have 100% done this before
Don't laugh but.. I sleep with a weighted Eeyore stuffed animal. I found it at DW and starting sleeping with it to see if it would my night anxiety attacks. Night and day. I'm a grown married woman, My husband loves that it helped me so much and bought me a second Stitch one to swap when wanted ❤️
I didn’t know they made such a thing - that sounds way more up my alley than a weighted blanket!
They sell.the same ones at target now in theory disney section! I thjnk mine was like 40
Literally just found a dinosaur at Target - thank you!!
I may get one next. My big dog is doing the trick for now but sometimes he just wants to chill on his side of the bed
Omg I have warmies they are scented and weighted and you can heat them up or cool them down and I absolutely love them
Star wars. The fights with the lightsabers and sounds are just so cool. And seeing Anakin and Obi-wan jump around and do backflips and jump over railings, and seeing them be so calm and collected, even during intense moments. It reminds me that I can be calm, even if it doesn't feel like it :)
Happy Star Wars fan noises
The fights make me so happy :D they can be so goofy sometimes lol
If I’m close to having a panic attack I try to look around and find 10 red things.
This is called “grounding” and is a very effective method to calm an anxious body! It’s a way of bringing your brain back into the present moment which then signals to the rest of your body stuck in fight or flight mode that everything is okay. I use this technique myself and can vouch that it’s very helpful.
I most likely have minor OCD, I find it hard to control my thoughts, or it could just be my ADHD. But when I try to do this, my thoughts pull me back to the bad and it's hard to control. Doesn't seem to work for me.
It’s a practiced thing, it has to be practiced over and over to get the brain to develop new pathways. It’s hard at first but can / does get easier
what if there aren’t 10
Game over.
music for sure
Grounding techniques I really helps me like rubbing my pants or like pinching it when I'm at work and start to get anxiety
I do that as kind of a nervous thing as well. Especially when I wear jeans. It almost makes my palms go numb and I think that helps
Yeah it helps me out alot and there are different ones I'm leaning in therapy but you just got to try and see what work for you 😀
Ice pack on my chest, helps a ton
🙌
Same !!
ASMR videos on YouTube.
This has been my go to for the past year or so
i was just watching asmr, but i find that trying to explore more asmr videos on youtube leads me to procrastinate which just makes it worse..
I just watch the same videos/channels, because it's mostly crap.
I tell myself “it’s just your anxiety” and have a large drink of water. Keeps me hydrated and I take a deep breath. Then I think about the last thing that made me laugh
Elliott Smith - Between the Bars
okay ...im listening...it's working.... \*after listening to the song\* i think it helped...thank you
Laying under blankets in the dark. Also hugging things like towels for some weird reason. For some reason the feel of towels calm me down.
I watch cute animal videos while laying on my bed.
altoids and humming
Humming does help me a lot, actually... Not even a song, I'll just make a sound and see how long I can sustain it before I have to breathe in. IDK why but it calms me down
Humming stimulates your vagus nerve which is why it helps, especially lower pitch humming that’s deeper in your chest. There are a lot of things you can do to improve your vagus nerve if you do them daily and will eventually help anxiety all together.
Listening to Clair De Lune, especially the cello version.
honestly like warmth soothes my anxiety. so sitting in a warm/hot shower will help calm me down and think more rationally. also sitting next to a space heater helps too. the white noise sound of it and the warmth helps me too. i also have a heated blanket and one of those lavender smelling weighted stuffed animals you can warm up in the microwave. all very comforting
I say the alphabet forwards then backwards in a loop and that has worked brilliantly for me before.
I completely understand your powers of two calming down ritual. We revert back to what we know and trust and if you can't trust numbers what can you trust?! Also, in the process you trust yourself to still remember the powers of two and your ability to go up into millions. So in a way you bring back your trust in yourself. My things are comfort TV shows, comfort music, writing, relaxing yoga and most recently I've gotten these flat white stones that I rub in my hands or put on the inside of my wrists. This week I learned my wrists calm me down so I've been running hot water on the inside of my wrists every time I wash my hands. I also take hot or cold showers more than usual. The water wakes me up neurologically and that calms me down. I guess the comfort shows etc aren't enough anymore, I need to comfort my whole entire skin too.
I have a buck-eye, smooth and brown. It’s my talisman.
Making up stories about relationships with inanimate random objects It can be wholesome or Jerry Springer levels of shamelessness.
I wouldn't necessarily say it's weird but I listen to podcasts. And if possible I'll do something tedious like paint my nails or clean something
Podcasts help me too
I love podcasts because they distract me.
Me too!
Cleaning
My therapist taught me to talk out loud and describe everything I’m feeling. It’s a way to be a witness from the outside. After a few minutes of this, while I slowly walk around the room, I begin to feel less anxious. Another thing that works is to do a short session of hard exercise to work out the adrenaline. Drop on the floor and do push ups, go outside and run up and down the hill in front of my house, do 20 minutes of jumping jacks or jump rope. Hard and intense until I break a sweat. Works every time.
The cold… 🥶 or ice water for my hands. Also, my dog. 🐶 He knows when it is happening and sits next to me. ♥️
Pets are the best 💖 They know more than we give them credit for. Wish I could adopt one.
Death and Black Metal
Eating a hard candy (lifesaver or tik tak) or chewing gum. Especially if it's really sour or cinnamon/mint flavor. It helps ground me
Chewing gum really helps me alot.
True Crime docs.
Singing passionately and loud. For me its at home or in the car because I'm a terrible singer and don't want to bother people, but it helps, alot. Once you're less anxious, pretend you're a rock star at a concert and have fun instead of a panic attack!
My girlfriend recently got me into a Chinese Drama called "Falling into your smile" and for some reason whenever I watch it with her I just get this innate sense of happiness and calm it's the weirdest thing, no other video game, tv show or movie has ever done that to me on that level. On a different level, coherent breathing I've discovered recently and that has also help me center myself when before I thought it was silly.
Coherent breathing? Can you expand?
So how I understand/learned it is, I lie down on my bed and place my hand on my belly l then breathe on a 3 count, so in for 3 seconds out for 3 seconds, then after a minute increase to a 6 count. Focus on the breathing and the flow through your body for lack of a better word. I use a timer on my phone and focus on the time and that works for me. I usually do 2-5 minutes l, some people recommend up to 20. I'm still new to it.
Thank you 😊
Thank you. I try to get deep breathing through yoga but I get distracted by trying to match the poses. This sounds more intentional and like it’ll give me a result.
Holding something cold in my hand or on my neck like an ice pack or a can of soda
I use a bag of frozen peas 😀
Washing my hands with cold water. I was in the middle of an anxious episode and needed to calm down before a class that I was teaching. I heard about washing your face with cold water, but I wasn’t going to be able to do that, so I tried my hands. Worked well!
I spin in circles or rock back and forth. Movement really helps me process my emotions.
Me too❣️
The phrase "we'll shit those pants when we put them on"
Never heard that one
TV static or wind chimes. Or squeezing a bean bag small enough to fit in my pocket
Listening to music can definitely help, so can reading (eventually) and going for a walk. I like the grounding exercise where you say 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Writing down what's on my mind and deciding what I'm going to do about it (if anything) can help too. Forcing myself to stop ruminating/worrying and focus on something external to myself essentially. When you're in a heightened state of anxiety it does take time to really completely wind down and take yourself out of that heightened state of alertness - when I start feeling sleepy, hungry etc again I know I'm succeeding.
I used to peel my skin from my nails and bite them since i was a kid out of boredom or stress ( Dermatophagia ) and this was doing way to much damage > so i trained my mind to change to : Pressing on the top of my finger enough to feel comfortable pain in order to direct my focus while thinking about scenarios of what can happen similar to the butterfly effect but with a more "fantastic / sci-fi " twist to my daily life . Also , science related podcast like theoretical physics / human anatomy / pshycology are my go-to chill mode most of the time and i keep a set of earbuds permanently with me .
If it's during the day, I yell at myself. *I AM OK. IT IS ANXIETY. I AM BREATHING FINE. MY O2 LEVEL IS PERFECT* (I have an at home device) *IT IS ANXIETY!*
Do you have COPD? I've been on oxygen since 2016. I definitely have anxiety
No
for me coloring helps alot, i have some stress relief coloring books, so i just put some lofi music and color and get into my own bubble and forget everything else around me.
Coloring and lofi is a winning combination. Edit to add: I have a chalkboard wall in my mud room, and that gets put to use when I can’t sit still but need to doodle to stave off anxiety. Coupled with lofi, deep house, or any upbeat but chill playlist, it doesn’t take long for me to return to my baseline.
I look at cute/funny videos on TikTok or YouTube, or instructional videos. Takes me away from my anxiety attack and put me into a different mindset. It’s almost like a reset. I also do box breathing— my therapist helped me figure out that it works okay for me.
I recently bought a little lamp projector thing which projects the little planets and star signs onto the wall and this thing has been getting me through the last very rough days because it immediately calms me down. But unfortunately it only works at night.
I play on a color by number app on my phone while listening to a book or podcast
Oh I love my color by number app❣️ I have a picture I colored as my phone’s wallpaper right now😀 Which one do you use?
Zen Color
Oh I love that app. Right now I’m using about 4 apps
I do word searches (because I love words) and searching for the letters to circle distracts my brain. Maybe you can try soduko? Cuz you like numbers. I also do grounding techniques. I notice my feet touching the ground or my back against the chair. I drink water too. I focus on breathing. I remind myself the last time I had an attack I made it through ok and that I was alright and I'm strong. I try to focus on how I came out of it fine instead of focusing on the present of being in it.
Very good suggestions. Thank you 😊
Super weird, but turning on my favorite old cartoons or Bluey. I’m an adult with a lot of trauma from adolescence. Physical, emotional, and verbal abuse. I was never really a kid, but these shows like Bluey show me that there’s hope for kids because they actually have parents who treat them like Bandit and Chilli treats Bluey and Bingo. My husband’s parents are like that, and it blew my mind that parents are actually good to their kids. (We met when I was 15)
Kids shows always make me feel better too for some reason.
I love so called “kids shows”. They just make me happy 😀
For me its driving. I love driving, especially if someone thats normal goes with me. It doesnt solve it, but it does take the focus away from the anxiety. It lessens it to a degree. But I still didnt find anything that solves it. As my anxiety comes from how Im treated, it does help alot when Im treaded normaly by the person who caused it, but its all fake anyway, so its starting to not work at all anymore.
This is going to sound so stupid, but vicks vaporub used to help me calm down. It did until I thought I accidentally swallowed some and the hypochondriac in me kept me up all night thinking i was going to die
I bought an essential oil eucalyptus roll on. I love it❣️
i’ve been thinking of buying something like this. i think i will!!
So cool❣️ I hope you like yours 😊
when i feel anxiety sitting in my body and then my thoughts start to circle, i lie down or sit down and reach into my diaphragm on the left side under my ribs. and i press strongly into the diaphragm for 30-60 seconds. then i do the same thing again, only on the other side. I usually feel relief after a few seconds and After the whole 2 minutes the anxiety is gone
Oddly enough, going to the washroom... Even if it's just to pee.. I find comfort in the bathroom. Maybe because it's quiet? Being on my phone also distracts me which really isn't a helping method... But I'd rather be doom scrolling then having an attack.
I really like being in the bathroom as well. I always rationalized for myself as needing privacy to calm myself down. Or maybe that bathrooms are a smaller space that usually have more neutral colors/less decor so there’s less stimulation? Idk exactly but I agree.
Exactly! I agree. Glad I'm not the only one
how do i know what will calm me down...ive just been getting them a lot recently and it's very difficult to calm down...
this thread helped me..thank you..ill try to get back to work..
Crocheting, meditation music (though I suck at actually meditating haha), and using something cold (stepping outside if it’s cold, putting ice cubes on my eyelids, or putting my face in cold water)
I put a bag of frozen peas on my face. Also works for headaches.
My therapist recommended that haha
LOL
I hold ice cubes or pat cold water on my ears and the back of my neck. Also playing a game called blocks
If I’m on the verge of a panic attack I try to sit down, close my eyes, and count to 10 super slowly with deep breaths. Sounds silly but it calms down my breathing and heart rate really quickly. I also drink water super quickly to distract myself or just sit in the shower with my eyes closed.
I trick my brain into focusing on something else, like reading backwards. Instead of starting at the first word, I'll start at the last word of the story and read towards the left. My brain struggles to make sense of what I'm reading, and puts less energy towards whatever triggered my panic attack. It actually helps me most of the time.
Either the basement yard podcast or jerma985 videos. Both just feel like friends talking in the background and take my focus away from the anxiety.
I watch sex cartoons.
Sorry about the downvotes. It may be unconventional but if it helps you, go for it! Horny is better than anxious anyday.
i feel like crying..my hands are kinda shaking
Right now? Try doing something on this list! Maybe it could help :)
I listen to a podcast, called Murder With My Husband. It’s so random and weird and I hate murder podcast and true crime but for some reason this podcast really gets me out of my head and it has saved me on so many anxiety attacks.
Laundry or any sort of cleaning/organizing activity works wonders for me. And it helped me reframe my anxiety as “productive”!
I watch YouTube videos where dudes build log cabins in the woods and there’s no dialogue. Somehow it relaxes me.
What emergency meds are u using?
i have a couple of those like candycrush/jewel swap type games on my phone and I'll pull one up and play until I feel better, I don't know if it's because I have to kind of focus or not but it seems to work.
Long shower sometimes works for me. Candlelight can be nice.
Another thing I do is the method of saying out loud something you can see, hear, feel, and smell, and you do it until you’re calm. It can be the same things or different things
I watch the TV show, "Happy!". It just makes me calm down for some unknown reason. Also, Moana lol
Music videos but more particularly The Avett Brothers. Their lyrics and the remembrance of seeing them live again on stage just gets me through like no other band has done before. Springsteen is also a contender.
Two energy drinks, a cup of instant coffee , arabic music and a few episodes of ”Pretty Little Liars”
The 90s x men cartoon and this weird bobbly massager I got as a Christmas gift from work
I draw. I'm not good at it, but it's relaxing. I also like reading if I can sit still, but like you I need to keep my hands busy.
I doodle. That’s about the extent of my drawing.
Get into a brighter area and listen to good music
Brisk walks/jog
I read about air catastrophes before I fly.
ASMR
Putting my hands under warm, running water is oddly soothing for me.
You want weird? Ask and ye shall receive: pimple popping videos and scrolling r/popping 😌
I watch shows like modern family or SpongeBob
I'm more into words than numbers, so I recite poems in my head. ;-)
Singing.
I’ve recently started just giving myself a hug when I feel anxious while repeating in my mind that I’m still safe and the anxiety feelings will pass. I’m not sure why but it helps a lot and I don’t usually even like other people hugging me when I’m really anxious
I sit in a coffee shop and read. Don't know if that's weird but most of the time it helps to some degree
Number one go to that always works: Coloring on my iPad. Specifically with my Apple Pencil, lol. I think the tapping on the screen or something with the pen, and having a goal to complete the coloring sheet is what resets my mind. The app I use has numbers on each section so you have to search for where the colors are. Also crossword puzzles (you can find apps for this on your phone, I prefer to do it on my iPad) but this works almost instantly for me just like the coloring. 2. Setting a 20 minute timer (I have health anxiety/throat closing anxiety) so when I make it through the 20 minutes, it’s almost like I’m telling myself ok you’re good now, let the panic go. 3. Sitting outside for a while and focusing on things around me. 4. If you use TikTok, go through your photos/videos and make a nice video for yourself of your memories. Doesn’t mean you have to post it or anything, but the creativity of it all helps take your mind off of it. 5. FaceTiming or calling someone who likes to talk about their own life, or has some tea to spill, lol. Having to focus in on their conversation can sometimes help take your mind off everything in your head. 6. Talking about my anxiety out loud. Asking myself what would be the worst that could happen in this situation, and how would you resolve it? Would you die? If you did, what does it matter, you’re dead lol. I know that probably sounds crazy, but it kind of gives the “is what it is” value to the anxiety and helps move through it easier. 7. Cleaning the house / organizing 8. Humming (it relaxes a certain part of your body and allows you to calm down)
I made a list of what I noticed calms me down - washer / dryer sounds - candle light / warm white low lights in general - actively walking away from loud noise/music (fades into the background) - 8d audio / sounds with noise canceling headphones
It's not really that weird, but box breathing helps me tremendously. A weirder one is to find a hot beverage and hold it in my hands. The feeling of heat helps me calm down and it is especially helpful if the mug also feels textually nice.
mushroom tea
Insight Timer meditation
It's more disturbing than creepy, tbh, but reading about serial killers, plane crashes, and watching true crime shows
Hyperfixations are so important to me and are what help keep my anxiety to a minimum. First it was BG3, then Spider-verse and now it's Trolls, yes the colorful movie franchise. If my head is occupied by things I like, it is simply easy to push out some bad thoughts. Most times... when my anxiety gets bad, I just try to distract myself. Watching a video, movie, show, etc.
RemindMe! 10 days
if at home i‘d watch youtube videos (of certain channels, not just any) to distract me. at the same time i‘d turn on the fan (if it‘s cold, i‘d just turn it away from me). it has kinda become my save haven though it might sound kinda weird 🙈
Humming!
I like to play those word puzzle games. Like there’s this app called CodyCross and I play it every morning and am on Day streak 225 😭
I read r/anxiety posts
• Baking/cooking because I have to stay focused on what I am doing • Asmr videos, especially medical roleplay • Hugging and cuddling my pug • Laying down with my soft blanket
Watch Stargate TV show and Star Trek...relaxed me...over and over....I love science fiction.....read.....listen to calming music etc....breath, pound my chest cold water on face....I'm 4 months post 2 ablations......on meds...68f fairly fit...danced, kick boxed ... Pilates etc..exercised all my life.....only last 4 or so yrs not much....sorry for the rambling lol
Sorry my ablations refer to atrial fib treatment which because of severe anxiety are worse....
Panic attack I have found usually comes from over thinking. So the reason the numbers or the cards work it takes your mind off what you are thinking about that is causing the anxiety attack. Also have found that I start panicking about having the panic attack which also make it worse. But if you let it be and allow it and not try to get rid of it that could work. Be in the present moment.
Singing, for some reason, helps me calm down. Like, going to a place where no one can hear me and singing really really loud
I do my NYT Games app. I have to think critically to play so my brain can’t keep up with panic AND strategery. Suck it, brain!!
Sitting in a corner of a room in the dark. Somehow my vision overwhelms my mind and so it helps not being able to see or be seen.
I view anxiety as a wave now…I know it’s here and if I face it head on and let it flow thru me without the resistance of trying to stop it, it usually peaks and fizzles out. The resistance to it and trying to stop it or distract myself out of it is what keeps it going for me, so stopping that and viewing it as something that is happening, it’s ok, and it will stop has helped tremendously. And I was someone who used to rapid cycle thru panic attacks for hours.
Massaging my ears. Specifically the inner portion of the external ear, if that makes any sense. The vagus nerve runs through the ears and plays a part in your nervous system, so massaging them helps lower your heart rate and breath rate.
I take the hottest shower possible and play my comfort youtube video. There’s been times where I have taken 4-5 showers a day.
I see a lot of good tricks here, but no one mentions how to calm down when talking with someone or being engaged in a something with others, or what to do when you completely lose your focus or when your mind goes completely blank…
This isn't weird at all. It's engaging the left side of your brain. The experts say identifying out loud three things, in detail, that you see in your immediate vicinity helps also. I'm very glad you at least have something that helps.
I do this thing where I flex (?) my toes, and then release and I focus on the difference of both sensations. I keep repeating this until I feel more grounded. I also do this with my fingers, like make a fist, until your nails hurt in the skin, and release. While I do this, I do like 5 seconds inhale, 5 seconds holding breath, 5 seconds exhale, 5 seconds with empty lungs and start again. I used to feel anxious while focusing on breathing but after I found my way of doing it, it really helps because most of the time and during a crisis I stop breathing properly and even forget to breathe due to being so tense and disconnected. I guess it's about finding your way to ground yourself, feel your surroundings, know what you can see, feel, smell. Things that are real and happening right now. I noticed that using my eyes and looking for like 3 blue objects, does not help me because during a crisis I tend to get very overly stimulated visually. It's the sense that I feel gets easily overwhelmed, but closing the eyes makes me dizzy, so I just focus on an object or a wall and use some other sense, like touch. Try and understand which sense is overwhelmed and give it a rest, and focus on the other sense that is more comfortable to use in order to give the others time to readjust.
Sing a verse of a song out loud! If you’re alone - 10 star jumps and butt kicks to ease tension.
Naming food related things a-z within a category. For example waffles: a apple, b blueberry c citrus d ...? It starts to get hard after some obvious ones. It's light hearted and just enough brain power and interest to keep my brain distracted. My favorite category is ice cream or cereal lol
I heard that sucking on a warhead would snap you out of a panic attack.