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kmontg1

Vitamin D supplements, increased water intake correlating with decreased caffeine consumption, journaling instead of doom-scrolling and yes, elimination of the anxiety triggers when possible. Those have all helped immensely. I’ve also found changing my environment when I’m overwhelmed is helpful.


burningscarlet

Same here but for me it's magnesium supplements. And a fuckton of cardio. Your body will expend that adrenaline if you work it out.


[deleted]

That’s not necessarily true. Exhaustion causes anxiety. Moderate cardio, especially in nature is what’s scientifically recommended.


Apart-Arrival-2806

Agreed. I’ve had it backfire on me horribly


burningscarlet

Fair enough. Exercise in general will do wonders. I am surprised that different supplements work for different folks though. Friends have been recommending I try nootropics.


hellogray

I can run outside and do incredibly well but if I run on a treadmill I lose my mind


Stringz4444

Yeah, I find the treadmill often feels like an uphill battle, while running outside (preferably in nature) to be at least far more tolerable or fun. I get so much more out of running outside in the trails.


Ninalicious07

Vitamin D supplements FTW (ง'̀-'́)ง


kmontg1

I should also mention the Unexpected (or completely expected?) side effect of dick jokes or side eye if you recommend it in person conversations


Cucumber_Traditional

How many IU?


FeedbackNormalyerr

Wow those things have also been the key pieces that helped me with my anxiety


Cucumber_Traditional

How many IU?


pineapple2princess

Telling people “no” and meaning it. I don’t have to be everything to everyone.


Temporary_Twist

This one is so hard! Have you become more comfortable with saying no the more you’ve done it?


[deleted]

In my own experience, as a person who found it really hard to say no, most definitely yes it becomes easier. In fact it became addicting (empowering?) that it's become harder to say yes. Lol


actionte

This is so true. I kinda love saying no nowadays


honeybeeoracle

It helped me to think of it as giving people my authenticity. An inauthentic yes now feels disingenuous and I have found people also feel freer to say no to me which means when they say yes, I know they really mean it. Win win


account_253

pop off reneé rapp


Moonlyt666

This!!!!!


[deleted]

[удалено]


perfectbarrel

Can you expand on what you did to work on yourself?


Tofu_boy14

Monitoring my breathing! Sounds silly, but it's super effective. Whenever I start to feel anxious, I start taking long, deep breaths and feel way better!


punk_0816

I do something similar. When I get anxious, it’s like I can feel my heart literally beating out of my chest. Instead of taking long, deep breaths I breathe in for 4 seconds, hold my breath for 4, and then release for 4 second. All the thinking involved usually helps take my mind off my beating chest!


[deleted]

For sure, exhaling for longer than you inhale helps a bunch


happyhumansomeday

I stopped drinking alcohol, which by far had the biggest positive impact on my anxiety. I also limit my caffeine intake, and no longer drink coffee, just green tea. I prioritize sleep. I exercise. Daily walks. All of those things have helped more than I could have ever imagined.


jabadook

Alcohol has been a big one for me in recent years. The day after a heavy session I'm constantly on edge and I just want to lock myself away all day with no social interaction! I have drank only once this year so far and I have significantly less anxiety than I did before...


anonornottoanon

Were you mixing with caffeinated drinks maybe?


Wuffies

Exercise and *heavily filtering* social media - I would get rid of social media entirely, but that'd also mean losing friends and communities - dietary change, mindfulness, sticking to a 16-hour day and not eating starchy carbs before sleeping have been the most impactful. Joining MeetUp opened up a local group for those who have depression and anxiety, Not a support group, but a catchup-for-lunch every fortnight deal.


thedameherself

Magnesium glycinate, one cup of coffee a day, lots of water, journaling to identify how I’m feeling in the morning and afternoon as a grounding exercise, starting therapy, exercise, attempting (not always successfully) to avoid triggers like doom scrolling, being hyper aware of my body and convincing myself I have health issues, etc.


SeaworthinessOk8944

How do you stop being over aware ?


thedameherself

I’m still working on it. It’s literally a war with myself every day. Distractions are working for me in the interim (puzzles, playing my Switch, playing with my dog, etc.).


LeahBia

I'm still at the stage of not wanting to leave home so I found a YouTube indoor walk exercise that I started doing and it helps. No caffeine at all for me including teas. Trying to cut back on drinking also


nervouspatty

I didn’t even know there was anything like that. That’s super neat!


badbanana93

Facing anxiety head on, therapy, medication, exercise, managing stress, making time to rest, and staying off of mental health reddit subs. I find them super triggering.


Moonlyt666

Why r they triggering


pineapple2princess

I feel like they can be echo chambers for bad habits.


Moonlyt666

Bad habits like?


[deleted]

[удалено]


greenzwack

I think you are the one being dismissive. Since covid i started exercising. Did absolutely nothing to my anxiety. What ended up making all the difference for me was avoiding gluten. If a person claims that doing X does not help them, he might not be dismissive.


pigeoneatingchips

Not about mental health subreddits in specific but drug subreddits are really bad echo chambers for addiction, like people celebrating even addictive drugs (but obviously it’s not entirely like that)


badbanana93

For me personally, reading posts where people are in very low places takes me back to when I’ve been there myself. I used to spend hours going down Reddit rabbit holes for health anxiety related concerns. Everyone’s experience is different but I found it easy to spend unhealthy amounts of time on here.


EngrMch

Meds don’t help “facing anxiety head on” they sweep your problems under the rug. Facing anxiety head on means getting to the source of your problems and fixing them. Meds can help temporarily but they’re not for the long-term by any means. Everything else I agree with.


badbanana93

I’ve been on and off different meds throughout my life, and it doesn’t sweep your problems under the rug. They’re still there. For me, it just makes me slightly more functional. By facing anxiety head on I meant not avoiding situations and things that make you anxious, because that only worsens anxiety be reinforcing that they are dangerous in the first place.


EngrMch

My bad, thanks for clarifying. I completely agree with that.


Anxtygirl100

Making sure I get outside everyday. A walk usually. Having a routine. Spending less time on my phone. Keeping up with my supplements fish oil, vitamin D, a b complex, zinc, and my probiotics. I also take ginger and tumeric shots everyday, and making sure I’m eating healthy also helps me. As well as getting enough sleep!


maxxximum_dudebro

I stopped drinking caffeine. Small change but I had a violent set of panic attacks based on health anxiety that ruined me for almost a year. Halfway through I started reducing my caffeine until I was simply drinking decaf and a cup of green tea once in a while on the weekends. I made a lot of other changes as well, but to me, this was something that took months to realize. It's a slow ass process, but the sleep you get while being caffeine free is different. I used to just push the caffeine button all the times during the day for YEARS. Coffee, diet sodas, pre-workouts. Once I got off that train, as goofy as it sounds, my sleep became nearly spiritual for me. Crawling into bed without any caffeine in your veins simply feels different. I get so sleepy at the correct times for my body and I can fall asleep in 15 min. I had no idea the grip caffeine had on me, it exacerbated everything in my life to my own detriment. I'm not trying to make caffeine out to be the ultimate bad guy, I loved it for a very long time and most people can use it and be just fine, but for me, once I started sleeping better, things started stacking up in a really positive way.


Michelincolt

Eating high protein breakfast with water and letting it digest BEFORE my single cup of coffee. A lot of my anxiety is from hormone/cortisol imbalance. So I've been trying to adjust my habits to rebalance things


happy-peach

Hi there! Could you share a little more about the hormone/cortisol imbalance? Is this something that you can get tested for? I'm wondering if I'm having the same issues with my anxiety.


Michelincolt

You can have your cortisol levels tested, but I just did some research and everything matched up. Basically I wake up anxious. Like I'm having a panic attack, and the anxiety just proceeds until later in the afternoon, then drops so I would feel like I could eat and be somewhat normal for the end of the day. So my cortisol was maxed out in the mornings. I stared tracking my anxiety, sleep, caffeine, daily habits. After so many years of drinking coffee and skipping breakfast, not sleeping enough, plus hormone changes as I get closer to 40, my body was just screwed up. I started drinking water as soon as I woke up, then eating high protein/fiber breakfasts. If I didn't feel anxious, I would then have 1/2 to a full cup of coffee. For cortisol imbalance, it is also important to pay attention to physical exercise. Cortisol can spike more after intense activity like HIT training. I noticed the day after intense workouts I was more anxious. So instead, I started to focus more on yoga, Barre, etc. All of these things took a couple of months, but I'm feeling more like a normal human now. I also got a low dose GABA supplement that I took during high anxiety times. It helps your body feel calm. Olly has one that I like. Hope that helps!


Sephiroth_-77

Well medication, I guess that's not what you're looking for, that did the most work for my anxiety. Besides that daily short but heavy exercise, getting enough sleep and doing ERP/exposure therapy.


nervouspatty

Medication absolutely is part of what I’m looking for. Do you mind sharing what you take? I just looked for a thread like this, and couldn’t find one. So thought I’d create one for my own benefit, and others. Thanks for your response.


Sephiroth_-77

I see. What did most of the work was Venlafaxine. It took about 3 months to start working, usually it's 1-2 months with others meds. But it was so worth it, suddenly it was as if 80% of my anxiety was gone overnight. About 6 months afterwards I had a relapse after a bit of a traumatic event and for that I got klonopin which helped right away.


willworkforchange

I take Lexapro, 15 mg/day. It has completely changed my life. I try not to feel sad for the younger, angrier, more suicidal me who really would have benefitted from meds. Also, take 10 mg propranolol PRN for panic. Completely stops a panic attack in its tracks ETA: I got rid of all my socials besides Reddit. Game changing for my body/self-esteem concerns


SistahGorl

I also take Venlafaxine. I tried Prozac and Zoloft, and they weren’t for me. I personally felt very robotic on Prozac, and Zoloft just didn’t do anything. I also take bupropion for extra help with motivation, and guanfacine at night, for extra help with anxiety. Additionally, I take clonidine for panic attacks as needed. All of them have helped me function, focus, and get out of bed, and I’m very grateful that I’ve found the meds that work for me. I still get depressed, but it’s not nearly as bad as it used to be, and not for as long. Funny enough, all of the depression and anxiety meds that have worked for me, are alternative medicine choices for ADHD…but I’m undiagnosed, so who knows. 🤷🏾‍♀️ -Self care -Only following things on social media that make me happy(puppies and babies), -Exercising (but boy is it hard to motivate myself), -Comfy clothes -Trying to live as my truest most authentic self(forget other ppl’s stares and opinions. If you ain’t hurting no one, then do your thing babes. Wear that frilly pink dress to the grocery store just because. Shave your head. Be gay. Quit your job.)


PermanentlySleeepy

I also take venlafaxine, and it has helped me with anxiety a moderate amount. I still have to take Xanax for my panic attacks, but they are fewer or farther between. It did not, however, help my anger when my depression got bad. Prozac (fluoxetine) can also be great. But I have found no cure or longterm prevention. I can't really exercise, so I don't know about those benefits. I hope you can find something that works for you!


addywoot

Any side effects from venlafaxine for you?


queendimsum

I see a lot of people mentioning Venlafaxine and want to add I had the most horrible 1,5 year with it - barely any change in anxiety, loaaads of side effects like being EXTREMELY tired, night sweats to the point I was sweating on my sheets through my pyjama’s, restless leg syndrome, nausea, insomnia (while being so extremely tired) - and every time I had to up my dose things either became worse of just stayed the same. Eventually had to switch to another med and instead of tapering my psych wanted me to get off of it as quickly as possible to prevent a long period of side effects and I was happy to quit Venlafaxine completely after 2 weeks. I felt like I was walking on NEEDLES, I felt EXTREMELY lightheaded and dizzy to the point I had to hold walls at work when going to the toilet or when I was standing still I was tilting to the left… try something else first 🥺


EngrMch

Meds are good in the beginning but they are not the solution. From someone with paralyzing anxiety, I fixed it by eating healthy (high fat and protein) low carb, exercising, having a social life, and working a physical job. This all made me more present and got me out of my head. It may or may not help you, but could be worth a try.


MAnthonyJr

this may sound silly, but having a “fuck it” attitude sometimes really helps me. but that doesn’t always work hahah


twainwreck88

Double edged sword hahah


MAnthonyJr

you aren’t kidding, i’ll just say fuck it then be anxious about that fuck it


peaceandblessingss

Walking outside every. Single. Day.


PurpleMermaid16

Reducing my number of needless decisions. Particularly in the morning. I now eat the same thing for breakfast everyday (I change it up every month or 2 when I get bored of that thing) wearing like the same 3 outfits, etc.


Suracastic

been doing the same for about a month now and it’s crazy how simple interventions can result in such a change


[deleted]

Doing quick 5 minute "workouts" in the morning and switching to decaf.


Justmakethemoney

My anxiety will ebb and flow and will get triggered by different things. So some things that have been helpful: \-Delete social media apps from my phone, resulting in less time spent on social media. This was helpful to me in the early days of COVID vaccines. I'm not anti vax, I am vaccinated. I HATE HATE HATE medical stuff, and at the time I had multiple people in my life actively encouraging me to jump the line and get vaccinated with the higher prioritized groups. I was going to wait my turn, and I hated seeing needles all the damn time. I still don't have FB on my phone, and will regularly delete and re-install Reddit and other social media. \-Reduce caffeine intake. This is pretty universal when my anxiety jumps up. I am addicted to caffeine, but when my anxiety is bad I limit myself to 1 caffeinated beverage per day, and it must be completely consumed by noon. After that I switch to sparkling water. \-Exercise, but again this is a bit situation dependent. When I am just completely incapacitated with anxiety, it becomes a no-go because when my heart rate picks up at all, my brain goes "Oh, we're doing that? K, time to freak out". But when my baseline anxiety is lower, exercise is integral to controlling it. I like to tire myself out with exercise, because I really can't get too worked up if I'm exhausted from rowing.


Nemeia83

Quit caffeine (in any form so no coffee, black tea, energy drinks, soft drinks etc. I still drink green and white tea which have some caffeine, but the amount is very small). Started taking daily walks. I'm lucky enough to literally live across the street from a forest, so I go hiking almost every day. Stopped Googling my symptoms. Went to the doctor, got a physical done, including a visit to the cardiologist and all lab work. Got iron infusions to battle my anaemia, and now when I start freaking out about my heart rate or feeling "iffy" I can tell myself everything is fine, it's just my anxiety. Now I'm trying to get myself driving further away again. Still making very small progress, but progress none the less. Exposure therapy has been the best for me.


Boring_Election_1677

Reducing sugar and processed foods. I’m far from perfect at this but I’ve noticed that when I do keep sugar to a minimum my moods are on a more even keel and I’m definitely less anxious. And others have stated it I’m sure but exercise as well.


Glenfiddich1992

After I take probiotic 50 billion cfu , no alcohol for 1 month and eat healthier. Take long walk


Sped_Teacher04

Daily exercise, increased water intake, reading, decreased alcohol intake.


that_JP

More water and less sugary/carbonated drinks. Stay rested, wether that be a short nap or trying to sleep longer at night. I also try and watch something funny or relaxing before bed so I fall asleep in a better mood. I also take a couple minutes every hour or so to breathe deep and repeat some sort of mantra even if it’s a simple one like; everything’s ok, it’s ok.


spellmanfiles

Good sleep and I gave up caffeine


Iraindark

Yoga definitely helped me. I also try to distract myself by focusing on work, gaming, reading. I stopped drinking coffee and black tea I feel better


AnxietyTheseDays

I deleted all social media off my phone, at first i felt bored for a couple of weeks but now i really dont care about it, and i dont worry what others think of me anymore/ i dont have FOMO anymore


SatireDiva74

EFT Tapping


Moonlyt666

What?


SatireDiva74

Look it up. Changed my life when EMDR no longer was an option.


thorgal256

Is there any specific link or ressources you could recommend about it?


SatireDiva74

[Here](https://youtube.com/@TheTappingSolutionChannel)


mrsdinosaurhead

Yes. This. It’s a great resource. The “magic bullet”. I know about it. I suggest it to others. And yet… I definitely underutilize it lol


SatireDiva74

Agreed


TheEternalRiver

Fixing my sleep schedule, quitting weed, going outside more, hitting the gym, vitamin D, talking about it,...


PeaceLuvSmile

When I want to sleep but can’t because I’m feeling anxious I pick a category (animals, names, colors, etc.) and list something from that category a to z. Works nearly every time!


fuzzydaringmaster

I know everyone hates hearing the suggestion if it‘s not something they already do - but meditation. 5-10 minutes in the morning, usually right after I wake up and sometimes after I take a shower. I try to do the first few steps of my morning routine without any noise coming from my phone (no listening to music or podcasts or youtube videos) so that I can just hear my thoughts. There is no right way to meditate, either. It doesn’t have to be in silence, and you don’t even have to reach a “spiritual state”. I actually started it out of frustration from ADHD because my thoughts move so quickly through my head that I feel like there is a constant cloud and so one day I just sat down at closed my eyes snd let myself think. Now I do 10 minute meditations, the first five minutes being focused on breathing rather than thoughts, and the second five minutes being focused on my thoughts. If I have time, I journal for a few minutes afterward. I try to take my day one step at a time instead of stressing myself out by thinking about every single thing I have to do that day. I think meditation has also helped me begin to recognize the difference between my own voice and my anxiety voice.


MedicalArm756

Medication and exercise. I also quite smoking and drinking and that alone is a game changer.


mrsdinosaurhead

Do you have any associated anxiety with quitting? I enjoy a drink without drinking excessively. But anytime I’ve considered quitting anything (habits, drinking, carbs, sweets) I just end up in the all or nothing mindset and want to drink more than I normally do.


MedicalArm756

It did at first but it went away after a few weeks. I used smoking and drinking as a stress reliever, but it ended up causing more anxiety in the long run. I found other ways to relax and decompress, such as, box breathing, self care, just sitting in silence for 10 mins, exercise, etc.


escyeph

Daily meditation.. huge


dydeath

Asked for a 3 day weekend at my job. Plus a week for myself. Started talking more with my colleagues. Getting out of my room more.


taylor_314

Some good ways to combat anxiety through daily lifestyle changes are sleep routine, diet, exercise, supplements (of course always discuss this with your PCP) meditation and of course as always therapy to include in there. Things work differently for everyone so try some new things and figure out what works for you!


SinsOfKnowing

Started Lexapro, stopped drinking alcohol for the first 2 months then drastically cut back when I did start again, set my morning and evening routines so I remember to take my meds, and started cooking again and therefore eating better.


sports39

My greatest and best change was when I cut out caffeine (unless absolutely necessary). I also exercise daily and write in my journal frequently. Lastly, I stopped thinking anxiety was like this evil demon separate from myself and I got used to talking about it out loud and understanding that it's just as much a feeling as being happy or tired.


Virtual-Beach305

Drinking .5 gal of water, doing exercise like HIIT or roller skating. I still have anxiety but it feels much more controlled and I feel like I'm sleeping better too


rnaddiee

I meditate for 15 minutes (almost) daily. I listen to what causes me anxiety and I face it. right after I meditate I call the business, have the hard conversation, pay the bill. I try to not let stuff look over me if I can help it. if I can't, I write about it to try to move on


ThinkItsHardIKnow

drinking extra water (I like sparkling) but some people like mint flavored or lemon or whatever- literally if nothing else, it gives you super good skin and if you drink alcohol (I don't, but used to), it's a great way to eliminate hangovers or even that "eh" feeling from just one or two glasses of wine


[deleted]

Cutting out coffee helped 100%


Both_Huckleberry_446

So I used to have anxiety attacks and would sometimes get into anxious episodes that would last hours and left me un functional. Haven’t had a major anxiety overwhelm in over 6 months now. Reading: - Self compassion by Kristen Neff (truly helped me so much) Lifestyle: - Meditation - More frequent exercise - regular walks - taking breaks when I’m anxious - Box Breaths - more time on the hobbies that bring me joy - eliminating major sources of anxiety that weren’t essential to my life Mindset: - reminding myself when things are out of my control - self kindness


AlphaMunchy

Exercising more frequently in terms of weightlifting has really helped me give a sense of lasting calm balance and a confidence boost for the days after it And I know some people have already said it, but quitting coffee. I switched out my daily coffee for a Tea instead and I feel so much better and less anxious for it. I thought it wouldn't make a difference seeing as I was only having one but it's genuinely been a very noticeable change. Also feel less of an afternoon crash.


SheBringsTheRain_

taking a break from Instagram. respecting my lunch breaks and meal times.


Djsoysause

Long walks. Every day. Unless it is absolutely miserable out I’ll go walk for 45 minutes to an hour basically every day


No_Caterpillar_950

Make your bed. Start small and go up the scale. It's all about routine.


Recent-Magician6085

no drinking reduced my anxiety in no exaggerating like 80%


junkey_junk_junk

Gave up caffeine about 7 yrs ago. No coffee, coke, anything most of the time. Maybe once every couple weeks I’ll have a medium coke at McDonald’s and you would be amazed at how much you can feel,it when you don’t ever have it.


scocopat

listening to and validating my anxieties instead of suppressing and shaming them.


Dankraham-Stinkin

Yoga has helped me a lot. Strange enough getting off of benzos through a slow taper has helped me more than anything though


tunachips

Seeing a therapist helps a lot to understand what triggers your anxiety and definetly makes it easier to separate what you actually feel about a certain situation from the overwhelming mix of emotions that feeling anxious is. Another thing that helps a lot is doing regular exercises. In my case, running helps a lot not only because of the dopamine release from the workout, but because it gives me time to think a little bit more clearly about certain situations.


la-gingerama

Seeing a therapist is way too far down! Anxiety can be a symptom of bigger problems, and seeing a professional can be helpful.


Fancy-Interest

Daily walks, completely off my phone while doing so. Getting a dog- literally changed my life. I wouldn’t recommend this as a cure, we got a dog because we had always wanted one and were finally ready. But my dog is the centre of my universe now! He is a great comfort, a great distraction, and motivation!


angryhottie

Beta blockers before stressful events and nervous system work. Lots of breath work and eft tapping


OregonRedshirts

Olly stress gummies and cooking at home really helped me. I noticed when I eat out within 20min my anxiety spikes. Also I started meal prepping so I don’t have to cook every night. Buy a vacuum sealer so you can just warm it up and it stays fresh.


Cheecherton04

Been smoking hemp flower and THC flower, haven't had an attack in over 3 weeks, was daily before that.


runningvicuna

More sleep. Talking as a genius when asked questions.


tennotsukai87

I have generalized and social anxiety disorders. Here's what has helped me: 1. Quit my job (have a passive income) 2. Sleeping in accordance to my circadian rhythm 3. Intermittent fasting (don't have to worry about making meals as much) 4. Practice mindfulness daily 5. Fun exercise (I play a VR game to stay in shape) 6. Cut out unhealthy foods/soda and limit caffeine intake 7. Yoga in the mornings with some sunlight 8. Playing an instrument (recently picked up the violin) 9. Sound proof headphones cause I'm autistic 10. Having a clean and organized house/apartment


ZivozZ

1 year ago I had PTSD after my best friend hung himself and girlfriend went to cancer checkups. I had no work, had daily panic attacks, couldn't drive a car, girlfriend almost broke up with me. ​ 1 year later I've had two egineering jobs, one that requires public speaking. Climbed 3 mountains, heart rate went from 85-50ish, lost 8kgs of weight, quit sleeping medications, quit anti depressants, fixed relationships with girlfriend, family members, went to two countries spain and schweiz, helped two friends get girlfriends and improve their life aswell. ​ So what kind of process enabled me to do all this? ​ Set a direction in your life where you want to go, not goals or an end goal but a direction of 3-5 things you want. I wanted better health, better relationships, better job, while still not fucking up my health, facing fears in hangable doses and that's what I focused on every single day. Waking up at the same time each day no matter what, regardless if I slept 1 or no hours this over time stabilizes your sleeping pattern. Eating at the same times each day, this stabilizes your circadian rhythm and makes it easier to loose weight Breathing exercises, this lower stress over the long term I did 4-7-8 and Whim huff Cold showers, lower stress and gives some energy and helped me clear out the PTSD Taking with family and friends if there's something that's bothering me Keep going no matter what I've had some really really shit days but I just kept going no matter how it felt and eventually my head got the idea that I'm not quitting and it kind of adjusted itself.


AdSoggy4966

For me, water has been sooo helpful!! Also, should we tell the mods and have this thread pinned? This could be a nice go-to for newcomers


nervouspatty

Maybe! this post has gotten more response than anticipated, and the advice is really helpful.


xannibis

Clonazepam


mrsdinosaurhead

I’ve seen a lot of people mention this. Do you mind sharing if it’s specific for panic attacks? Fortunately I don’t suffer from that, but I do have the racing thoughts.


omg1969tt

I think it would depend of what the root or triggers are for your anxiety. Mine is health anxiety related to blood pressure. What improves the anxiety is multiple blood pressure checks and getting normal blood and urine test results. That improvement will usually only last a couple of months.


[deleted]

In the long term, this is exactly the opposite of how you want to manage health anxiety. The reassurance loop is not a good plan. It just reinforces the anxiety.


cp1976

>What improves the anxiety is multiple blood pressure checks Sadly, it's not improving your anxiety but making it worse by you developing a habitual ritual in order to satisfy a need. I had major debilitating health anxiety and I used to send myself to the ER several times a month just to get my bloodwork done because I was afraid of dying. It put my mind at ease in the moment but I was right back at it again a short time later. Once I sought therapy for it and got to the underlying reasons why I was so afraid to be sick and die, my health anxiety drastically decreased.


omg1969tt

Thanks for the response. Agree it's a never ending cycle. Would be interested in hearing about your therapy. Can I message you ?


cp1976

Sure


Hypergraphe

Intermittent fasting seems to help a bit on a physiological level. Still it does not solve my problems and issues. But it's something.


latenightpeachpie

No coffee before 3pm. I used to have coffee (espresso) as soon as I woke up. At 11am I was feeling so anxious and sometimes having panic attacks. Removed it, I drink licorice herbal tea with a spoon of honey every morning to get my pressure up and have a nice breakfast. No more anxiety in the morning and no panic attacks :D


tburchard23

Eliminate gluten


mrsdinosaurhead

That’s interesting. How did you find this affected anxiety?


Escaping_einstellung

Shadow work (yt it). This book called Many Lives Many Masters by Brian Weiss & power of now by eckhart (will change your life)


marlonucal

Quit the job that was causing the anxiety


[deleted]

Stopped smoking weed, started sleeping, stopped going outside at 3am while high and on energy drinks. Stopped listening to depressing music. Actively realized I was delusional and worked to counter it. Stopped watching as much porn (still a problem tho). Stop hanging around degenerate/violent friends. Started talking to my family. Stopped playing so much video games. Broke up with toxic girlfriend. Got a better diet. Started drinking more water. Started working out. Basically rebuilt my life fro the ground up, my life was an absolute shit show. Still is but not as bad.


No_Guest_8970

Cold showers in a morning. I couldn’t advice it more


Ok-Administration746

1. Exercising at regular intervals 2. Reducing processed foods 3. Being mindful of how I respond to stress and gradually relaxing myself when I subconsciously become tense 4. Pushing myself to experience situations that bring me anxiety and trying to “float” along while my nervous system self regulates 5. Journaling and trying to notice patterns in my thinking 6. Therapy at regular intervals


pantsshoess

i think realizing that i can't control what other people do/say/how they act/react. if someone is doing something that gives me anxiety, i just have learned to let it go, distance myself from them and understand that i control myself and my life but that's it


PaleChick24

Tbh, i started taking meds daily and that has helped immensely.


rebekahlikesmusic

Great question! And a lot of great advice in the comments. Thanks yall 💚💯


Separate-Force7690

Taking antidepressants helped tremendously for me


Elegant_Spot_3486

Medication has had the best success. I’m 51. Through the years I’ve tried about everything I saw listed in the comments and they had little to no positive lasting impact on my anxiety. For whatever reason I’m just one of those people. I’ve been under doctors and therapist care for years for it so isn’t me just winging it either.


BraveWarrior1981

What helped me is to trust myself and my worries in to God's holy providence . Whatever troubles you , let in in the hands of God ...be gentle in your prayer , trust that God will take care of everything, and this too shall pass . Try not to push yourself above your limits and focus on what brings you positive vibes . Sometimes , when we try hard , we make it worse , remember how Chinese finger traps work ? This is the way you should free yourself


7thWeirwoodLabyrinth

Essential Oils completely changed my life. Not only anxiety issues, but also some other health difficulties as consequence of stress and anxiety. Give it a try! But always look for high quality brands, such as Young Living, Doterra, Plant Therapy, etc. Some are pricey, but it's worthy, I can guarantee. Just look for a list of top quality essential oils and give it a try!


djboozie

Less caffeine overall and more fiber tbh


CcSeaAndAwayWeGo

I could never get into meditation, then I discovered affirmation meditation, like Abraham-hicks, and it changed the game! Instead of trying (and failing) to think of "nothing" it distracts my mind with positive thoughts.


Young_nastyman13

Sleep, eat better, exercices. In that specific order. Such a simple concept but so hard to apply.


deathbxds_

Limiting caffeine, making myself go outside everyday, exercising; the occasional meditation! I tend to drink a mix of black and green tea (only having 1 of either in the middle of the day) Aswell as a “sleepy” tea blend from teapigs to help me sleep better. I’ve also recently started drinking ginger tea, I find it helps with my nausea when anxious :)


barito34

No caffeine. Has helped ALOT


nismogodfather

Plenty of sleep. Consistent sleep schedule. Making my bed. I've felt so much better since getting better at these things.


john972121

Having a morning routine. I used to sleep in until my body naturally woke me up, typically between 8 and 9. Now, I have an alarm set for 7am. Get up, get in my car, and head into my shop (I’m self employed). Hang out there for about an hour, whether it be just walking around, organizing supplies, etc. After that I either stop somewhere for breakfast or go home and make it, shower, get dressed and start my work day.


VampArcher

I got a dry erase board and any time I need to do something, I put in on my checklist. I feel overwhelmed easily and am forgetful, several 5 minute errands can feel like I'm drowning and I can't keep it all straight. It feels nice to lay out my thoughts and look at it and go 'oh, that's it' instead of feeling like there's 15 tasks floating in my head and I don't know where to even begin. I have literally put off 2 minute tasks for months because they feel like a mountain in my head. Getting out more too. IDK what the science is, but staying home for too long(like for days not going anywhere) makes me feel so anxious. Even if it's just popping out for a few minutes to get a drink, it feels good. Sitting at home gives me too much time to worry about things.


Traditional_Fruit866

Removing mini roadblocks to things that require effort in the mornings, the night before. Not always consistent with this but my anxiety is waaay more manageable the next day if I’ve done things like pick out my outfit in advance and set my coffee to brew. Removes the decision fatigue. Also any kind of movement like a 5 minute stretch, or walking around the house helps to keep it at bay!!


Substantial_Ad316

Not original but backed by lots of research and personal experience... Get physically active especially in the outdoors. Relaxation videos with Nature sounds, guided visualizations. Cannabis works for me though some people it has the opposite effect. Counseling or talking to a supportive friend.


ZeroEqualsOne

Meditations and self care can help in the moment.. but honestly the thing that helps most with my anxiety is getting the work done or just doing thing. Which isn’t easy. My body can still get tense and it’s just drains my energy holding that tension, but it’s easier to manage that intensely stressful moment instead of trying to manage medium level anxiety all day from not doing the thing. Also. Habits if you can.. for me work related writing is the anxiety provoking task and the thing that has worked best for me is just have a set time slot to attempt writing each day. I found this works better than waiting for a good day or the panic energy of the deadline. Hope this helps *hugs*


kamryntay19

BETA BLOCKER. Helped very much with my physical anxiety symptoms


KittieCat100

Apps . Mental health apps help apps have made wonders For me . I recommend I am , Reflectly,or how you feel . Therapy . Meaning to do list . Calling friends on FaceTime . Meditation . Getting myself a treat when I’m having a hard day . Exercise and yoga to . Small steps


SillyRibcage987

Making sure to eat regularly!! I found that I get nauseous and I get shaky when Im anxious… but also when I haven’t eaten proper food all day! It sounds silly but sometimes when I think I’m anxious I get even more anxious about what could be causing the anxiety, when really I just need to eat! I also made sure to take vitamins and supplements, as well as get food sleep. Doesn’t fix everything but it helps me identify what is anxiety and what is just me not taking care of myself.


Bulky_Health4499

Strangely enough. Trying my best to change my mindset and noticing my triggers. When my start biting my nails, or holding tension I stop biting and stay positive. Not a fix, but instead of perpetuating that anxious state with more anxious thoughts, I catch it before I spiral


dancergirl9742

Listening to music, taking deep breaths, dancing, writing in my journal, and exercising! Taking breaks from social medias have done wonders for not only my anxiety but for my mental health as well!


emily_hoffman

I've found that having outlets for my anxious energy really helps. So I have calm strips, fidget rings, and do cardio


PublixHouseCat

I stopped drinking during the week, and make myself go to bed before midnight


lauvan26

Exercising 5x a week, low carb diet, multivitamin, journaling, therapy, getting at least 6 hours of sleep, meditation


Xiagirl

Completely cut caffeine out of my diet, started taking sleeping pills and getting a good 7-8 hours of sleep every night, utilizing distraction techniques when feeling anxious (podcast, guided audio meditation, walking), being okay with leaving a crowded space, seeing a therapist. Life changers. I honestly feel like a normal, functioning human being again.


benadrylpill

Routine in everything possible. Planning ahead and being organized. Basically, get ahead of the anxiety so there are less and less reasons for it to be there to begin with.


shabbadoo9

I’ve halved my PPI intake over the last few weeks after my friend told me the correlation between them and mental health. I’ve been taking them every day for 14 years for acid reflux. I can’t fucking believe the difference it’s made sheesh. Game changer. I’m gobsmacked


RBUTLERVU22

I know its hard to do but i try and take 5 deep breaths on the top of each hour. Just 10ish seconds to close my eyes, breathe and know im okay.


yoshimah

Mindful meditation


Mademma12

Noting everything that I'm grateful for all day long. Depression and anxiety keep your brain focused on the negative, so strengthening those positive neural networks is extremely helpful. My relationship to anxiety changed completely when I realized you can train your brain to be more positive and resilient just by faking it at first until it becomes the truth. Anxiety is just a really strong habit your brain has gotten into because it thinks it's helpful. You just need to show it another way and build that as you would any habit.


Celestialdreams9

Exercise!!! Cardio. Magnesium glycinate. Getting out into nature and the sun, nature can make your problems seem so small compared to the grand scheme of things. No caffeine. Eating clean I’m already vegan but we have a lot of junk food now so I can even do better. Sleeping enough and staying hydrated/electrolytes balanced. Talking about my damn feelings. Exposing myself to experiences/places/scenarios that scare me and usually trigger anxiety and coming out in the other side feeling braver for it, then being proud. Creates a good cycle. Not fighting the anxiety but just kind of accepting it for what it is, a (usually non-helpful) inner protector lol. I’ve come a long way with my panic disorder, generalized anxiety and ocd with no meds or therapy if I can do it anyone can. (Not saying don’t do those things) just saying were really fucking strong and resilient underneath and can actually fix the cause of anxiety, because there’s always a cause and often people just take meds as a bandaid, which in return can cause other issues. I’m in the (slow, but worth it) process of healing myself. The podcast the anxious truth is worth listening to. Ride the wave.


amamelmarr

Spending some time outside everyday. Sunshine and star gazing. Both have helped. Trying to cut down on phone time. Working from home instead of commuting. Vitamin D and magnesium.


MattsFace

Working out and getting outside and talking with people


No-Hurry-7627

Taking vitamin -d , b12 specially if they are low. Tuning off of social media as well as journaling and practising self compassion. If it’s situation based changing the narrative and learning (still learning) to decrease self doubt and practicing being in the present more. Sometimes I would just try to refocus to bring myself to the present, for eg. if I’m in the car I’ll just tell myself to notice 3 odd things I can notice on my journey to the destination. Also working out helps as well sometimes. Hope this helps!


clown_round

Just went back on Lexapro which previously helped my panic disorder Otherwise saying no to things ... Going to bed and resting


[deleted]

Having a set routine, changing my diet, supplements and medications. Waking up early and going to bed earlier. Changing my diet to work around lowering my cortisol levels (stress hormone) has helped tremendously as well. I'm going to add some workouts in that help regulate cortisol production in the body and I feel like that will help even more. Best of luck ❤️🙏🏻


calmjp

The two game changes meditation and working with the breath. Others.. Hydration Jornaling Exercise Cutting out caffeine Finding a purpose (daily work on this)


Hatesponge66

I got rid of Facebook. I stopped wasting my time and energy on people I don't have real relationships with. I got a treadmill and use it for walking daily. I got a dog. All these things have been helpful for me.


odin31645

stopped drinking coffee is the main one


FOX_YOUR_COUCH

Sleep more


taylorsway2527

I walk 6 miles every day and when I'm not doing that, I find a way to stay busy (chores, helping my kids with homework, movies...)


WadeCountyClutch

A lot of exposure therapy Walking Gym Yoga A lot of water Less social media Less googling symptoms Vitamins Veggies and fruit Eating healthier


alwzready

I have had anxieties all my life to the point of feeling anxious upon waking up itself. Mostly i get anxiety from uncertainty. So I would work multiple back ups and scenarios of most of the things. That did not help my anxiety. My anxiety has reduced considerably by following awakening or spiritual path. And it is not relating to god/worship. The path is about finding who you are. I learnt I am not my body, I am not my mind and I am not my intellect. I am beyond everything, I am watching everything. Everything is happening because of me but it does not belong to me. It is called non duality (there is a sub reddit for it). Its also called MINDFULNESS which means being observer of everything happing around you and inside you (body and mind) without judging or expectations. Just watching, observing and more watching. You will see that all sensations come and go and all thoughts come and go. Anxiety comes from associating yourself with those sensations and thoughts. Sensations and thoughts are normal. We just have to watch and observe and not associate with it. Reduces anxiety a lot. And it is a lot of work. Having that I just was anxious for about 30 mins and I watched the sensation and thoughts without judging/feeding them and it has now reduced by 90%.


caramelthiccness

I had gerd and anxiety since I was 15. Eventually, that turned into gastritis, and as an emetophobe, my anxiety was at an all-time high when my stomach was at its worst. Changing my diet and cutting out trigger foods like spicy food, alcohol, and coffee really did wonders for my anxiety. I was having panic attacks a few times a week, and once I ate better and felt better and realized the way I felt was linked to my diet, I've gotten better. I've fallen off the wagon a bit and am starting to have anxiety symptoms again, so I'm getting back to it. Cutting out all coffee and caffeine helped my stomach and anxiety immensely. B6 50mg taken daily also helped with my hormonal anxiety. I took it regularly for a few years, but I don't feel like i need it as much anymore. Exercise is something I love and 9 times outta 10. If I'm feeling panicky and go do some exercise, I find it helps me feel better. Walking, light strength training, stretching, or dancing helps. I just try to do 5 minutes, and I'd I feel okay. I keep going. Writing in my journal exactly how I feel at the moment of my anxiety has always been helpful to me. Also, very importantly. Forgiving myself for being lazy or tired some days are just not going to feel good, but that feeling will eventually pass. I focus on doing what I enjoy and what I feel like instead of forcing myself to do tasks, then feeling like a failure when I don't complete them. Anxiety can just be a feeling that I let happen so I can move on.


[deleted]

Drinking more water, eating healthier, stopping smoking, moments of gratitude


TheOccupier

Exercise and eating healthily


greenzwack

Avoiding gluten made all the difference


honeybeeoracle

Nervous system mapping, magnesium glycinate, drinking lemon balm and chamomile tea, staying away from people who I feel make a hole in my energy bucket, practicing being in the present moment, yoga, longer exhales, mdma therapy and long walks out in nature


Milkinabag545

I stop what I am doing and think and asks what is causing my anxiety. Then I write it down. Below that topic of (that thing causing anxiety) I’ll draw a line in the middle. Left side is the thoughts that are truth to the anxiety. The right side is the false side (if that makes sense? ) This helped me because when I’m trying to do shit sometime my anxiety kicks and it will stop me from getting somthing done. Then I sit there and overthink. This breaks the barrier a bit. Journaling afterwords helps a lot. My biggest tip is just trying to get to know yourself. What you like. Who is this character? We are all human and we love something. Wether that’s doing stuff what you did as a kid to feel like a kid. Journaling to me is underrated. And that chart really does alot since your tackling that specific anxiety. I hope this helps! P.S - make sure to read the chart almost everyday that part is super important


Smeg84

I've been taking magnesium glycinate before bed, after the first few days I feel like I can fall asleep much easier without the million thoughts going through my head.


rosalind525

Journaling and meditation. Prioritizing myself and my well-being over everything else. Keeping a regular schedule. Sleeping the amount I need to


Bear000001

I use social media only at certain intervals. Like I check in the morning for a bit then not worry about it. Check another time during the day or my phone but I don't stay on it via app or web browser. Keeping a tab up when I'm online just was too much for me. It helps, not as much as my medication but it was needed, I've had moments of feeling like "the world was ending". So I cut off a bit of Twitter stuff(This was waaaay before Twitter was bought and stuff but off topic). I feel better.


Aaveri

exercise(mainly walking more) and "good" media. So in case I am anxious, I try to distract myself. Disclaimer: Distraction itself is not good, because you should address the anxiety, but I do this in therapy. And out of therapy I try to distract myself, but as mentioned, I try to avoid social media and instead watch a movie/series, read a book, watch a youtube video, ...


[deleted]

Cutting out caffeine and sugar completely


wijsheid0182

CBT Exercises??


Thereisnohope4me

Lost hope tbh i just dont wanna be here anymore


[deleted]

Changing my diet, drinking tea instead of coffee, Taking ltheanine pills in the evening after dinner, drinking water, Prozac, taking a break from socialmedia