**Preferably non-substance/drug
I’ll share a couple:
4 7 8 breathing
ears underwater
music/audio at slower speed (0.6-0.9)
Let’s hear em. I might want to do a series for various conditions or states so stay tuned and lets crowd-source this shit, enough of the “read my new/old 400pg tome for an introduction”. 🤮 Distill
Beta blockers - they don’t cross the blood brain barrier and help calm the adrenaline response. If you’re prone to panic, anxiety, trauma triggers, etc. They’re very helpful for my CPTSD triggers.
Qi Gong
Listening to a Plum Village dharma talk.
Walking meditation is good when very restless or anxious. Body scans when trying to build deep states of physical relaxation. Sitting meditation for deep mental calm.
Pendulation works well when working on an overwhelming task. Permission to take small bites/small steps out of something difficult essentially.
Reminding myself that the stressor and the sensations of stress are all temporary is good for acute stress, but chronic stress can require radical acceptance instead and changes in lifestyle/habits/thinking patterns.
Oh I almost forgot, switching from coffee to tea. Although I don’t do that most mornings. When I skip the coffee my anxiety is much less.
Second walking(-meditation)
Walking is inherently calming and gets you out of your head and into your body even if your mind fights it
Also tea
Walking meditation is just walking while bringing your attention intentionally to your body and your breathing as it’s moving through space.
It’s like walking while really enjoying walking. Minimizing distractions like thinking or a radio or conversation or whatever.
But seconding just walking all the same. As a teenager I used to put on my walkman and go for walks when I was pissed off at my parents.
Walk. Just get up off your ass and walk. It’s easy and accessible to nearly everyone. Walk. Move your ass through time and space.
March like an automaton if you have to, just walk. You can refine techniques later. Just walk. MOVE. Our minds and brains are not wired to sit on a couch.
Funny how many people say this is how they started to manage their mental health.
Drinking wine and beer. In 2 days im going to rehab, this has gotten on for too long 🥲
Good luck!
Stick with it and don’t try to leave just because you want to. Stay until you’re actually good to go.
Best of luck! You got this.
Yeah I’ll be there for around 10 days more to benzo withdrawal and afterwards I go to a highly praised therapy station for 6 months learning how to live a normal life again :) I got this
Hell yeah, that’s awesome!
I see that this is the day, I wish you all the best and know that realizing the issue and doing something about it is a huge step on the way!
You are doing good!
Yoga.
It helps me put my mind in blank, focuses me on the task at hand and helps me with cramped muscles due to tension.
Journaling.
I don’t write daily, but like twice a week or when shit hits the fan. By writing down the situation, it kinda leaves my mind and I can assess it better, if that makes sense??
My ex used to massage the anxiety out of my arms from shoulders to fingers like toothpaste. It was great. If you have someone close, try it.
Playing an instrument works wonders too.
Cat does that
What instrument does your cat play!?
Ujjayi breathing
Working out (intensely enough to get your heart rate up)
Wrestling/play fighting/cuddling/snuggling
Petting dogs
Journaling
How is it possible you’re the only one talking about snuggling and cuddling?
Everyone else doing it wrong or something.
I’ll add star gazing. For me that’s an insane relaxant.
Maybe I’m just an expert snuggler 😎
Maybe. Someday in the distant future someone will invent a technology which can validate bold theories like that. Whoever gets that right will be insanely rich.
You’d be able to post on a forum and have a validated rank 5 snuggler badge or something, and everyone would know you’re pro. Go on talk shows, maybe start a product line of high performance pillows.
I could go on, but there’s an insane sandwich here that’s staring me down
My dogs are probably the best at it. Then weed does a great job dealing with my migraines, so that also helps with anxiety. Music helps on occasion.
Don’t get the app, it’s not nearly as good.
You’re walking through a 3D soundscape of rain on a loop.
I can recommend myNoise if you’re looking for an app with quality soundscapes. Unfortunately not free for all of them, but they are all very high quality and they offer an unlock all option.
Stimming (I’m autististic, so it probably doesn’t apply to the general population)
autististic
Repeating patterns, checks out
Well shit. I should proofread my posts. How did I even write this wrong?
I don’t know, ears underwater sound like torture. Anything with water does if I’m not drinking it.
I often hear questions worded as “how to deal with anxiety” a lot, and it feels like someone asking how to survive a fall when it’s the sudden stop that kills you. More on point, my last anxiety attack was after my mum’s funeral where it was discovered my siblings planned on ghosting me. It is unclear if this was repressed emotion or something new inspired this sentiment. I went home, and, after thinking about it, just cried. No bandage can do more than keep the wound closed.
If it means anything, I am a thinker at heart. Let me think my worries over and maybe I’ll find peace.
Worry and worry. Let me hug you.
Thanks hugs you too
Daily meditation reliably makes me feel about 10% better
Read the parable about “the tigers and the strawberry”.
Always ask yourself “what is the best possible thing I can actually do right now”
For short term relief/emotional regulation my counsellor taught me TIPP Temperature - cold water/ice/object to lower heart rate Intense exercise - a few mins of jumping jacks/running on the spot/shaking it off Paced breathing/box breathing Paired muscle relaxation - tense and relax different muscle groups
When I’m anxious I tend to get overactive so the ones that help me most are splashing cold water on my face and the intense exercise.
Anxiety during bedtime or if I have time during the day, ASMR or a well paced peaceful podcast also do the trick.
I think I will try the slower speed music, that sounds interesting.
Comedy. Watch something funny. It’s hard to be anxious and amused at the same time, and at least for me, the amusement wins.
I also have a soft plush that I find soothing but ymmv on that one. I don’t even know why it calms me down, it’s not a childhood toy or anything.
Going for a walk.
Cleaning.
Minecraft, soo much minecraft…
Break down the issue into smaller tasks.
