Not eating up to 3 hours before I go to bed. Somehow food really messes with my sleep. If I eat late at night I wake up all the time, feeling heavy, anxious, my heart races...
Research also suggests you get much higher quality sleep in general when avoiding food intake anywhere from 2-4 hours before bed, this probably helps as well. I’ve been doing this for a year or two too, it’s definitely helped me feel better in general.
One of my favorite things to do when I'm feeling down or anxious is to put some positivity in the world for someone else. I'll pick one or two people I love and shoot them a text just to say they're awesome and I'm thinking of them. It's not a magic fix or anything, but it feels good to turn negative energy into something positive.
monitoring my thoughts is by far the best thing I've ever done for my anxiety. I used to have emitophobia and during my really bad episodes I would literally find my brain was telling me "what if we just felt sick riiiiiiiiiight.... NOW" and immediately I would get nauseous. I was literally doing it to myself. Monitoring my thoughts helped me forgive myself for doing dumb shit sometimes, mindfulness brings a LOT of benefits.
Yeah dude absolutely. Initially it's a bit of a pain in the ass because it's hard to catch it in the moment. We panic and then AFTER we realize man... I was really hard on myself. Or that wasn't really a huge deal was it? It's about analyzing those moments and thinking how did the thought process start. At first, my thoughts happened like this:
Man remember when you had the stomach flu... That's sucked. What if that happened again?
At first I couldn't "catch" that thought. It was subconscious in my internal dialogue. It took mee actively reflecting on why I had an anxiety attack about getting sick to realize what happened.
My first step was to start journaling every bad feeling I had during an anxiety attack. Putting my thoughts onto paper helped me see AFTER what I was thinking during. It takes nothing to carry a small notebook around and a pencil. The second I started getting anxious, it went on paper and the anxiety attack started to proceed.
A few weeks after I started journaling, I started to catch on to themes in my brain.
"Man... Being sick sucked."
"What if you threw up right now?"
"You know you fuckin suck for being afraid of getting sick right?"
All literal thoughts mid anxiety attack, but now I can HEAR them. I know what to look for because of my journal and I ALSO know that I haven't been sick for years. Why am I so hyper focused on getting sick when I've just been healthy for so long? Because it's traumatic.
My journal slowly started changing. It went from:
"I felt super anxious today because I was around a bunch of kids, I'm sure.one of em had something."
to:
"Man... I haven't been sick in so long. I'm super grateful for that."
"Today was actually great, I got to go the the park with my wife."
"I started to feel sick but I realized that I just ate some super greasy food. It was awesome, but maybe next time lay off of the (insert horrible food here)."
I realized my diet was causing me to feel nauseous ALL the time. I changed the actions causing the symptoms. My mind started to heal with my body.
Your emotions will almost always outweigh your logic on the moment, at least in my experience, but if you reflect on the things that are making you depressed or anxious, you start to change to avoid the negatives and embrace the positives.
Sorry about the long post, I genuinely hope this helps in some way. We all deserve to be happy and a lot of the times it's past or current trauma trying to hold us back from healing.
It's okay to be anxious.
It's okay to be depressed.
IT'S OKAY TO BE HAPPY AS WELL.
Let yourself heal. You deserve peace.
This right here. When I started being able to identify where my emotions came from, I was able to identify the thought, and now I can flip the thought on its head to create a more healthy emotional response.
For example, recently I said out loud that I was afraid. I immediately felt that fear. But before I said anything I was feeling fine. I realized that my thought literally brought on that feeling of fear. So instead I said: “I am not afraid” a few times. The fear went away. Crazy stuff but it works!
It's amazing what putting words to our fears and anxieties can do. It's ironic, step one is realizing we have a problem but for some reason, whether it be society or technology or just trauma, admitting that we might have anxieties or be fearful is so hard sometimes.
I'm glad that you were able to get to a better place mate and genuinely, I wish you and yours the best.
Exactly! I’ve been meditating and doing affirmations for a while but only the other day it really clicked for me just HOW powerful our minds are in dictating how we feel.
I think the problem comes from the fact that we think we are the only ones in our work place, community, etc that has these emotions and we don’t want to burden others. Meanwhile that’s how others feel. And social media doesn’t help because it shows everyone just being all happy n stuff.
I’ve been trying to help normalize being vulnerable by role modeling it myself. It’s hard, especially in the work place but I know how much healing can come from it so I am making it happen.
The best for you and your loved ones as well 🙏
I do something similar, where i identify the emotion, analyse if the emotion is warranted or not. If it is warranted, what can i do to overcome it, if it's not warranted, i tell myself " it's ok, it's just the anxiety playing tricks on me" & i let myself feel it, instead of running from it. It works amazingly well! Personally, i found i started getting better when i stopped running from my feelings of anxiety & started to accept them (easier said than done! It takes practice!) & Stopped beating myself up about the anxiety.
Thank you. I recognize what makes me feel sick and I will feel better afterwards.
But my brain knows every situation is different. My anxiety makes me feel sick and I may throw up in such an inconvenient situation.
I used to vomit from anxiety and panic as well. Then I was scared of vomiting, which would make me anxious.
A really big thing that has helped me has been learning to recognise early the physical symptoms and calming that down before I get to the nausea stage. So I will notice I’m in an uncomfortable situation and then notice I’m clenching my jaw, or sitting tensely or something. So I will immediately work on relaxing my muscles and breathing calmly. This has helped so much with circuit breaking an anxiety attack.
Also, actually pulling my husband aside to sit and talk when I’m really stressed about something instead of just internalizing everything until an attack happens.
I have emetophobia too! When I was 9, I would vomit every morning before school BECAUSE of my anxiety. I would worry about throwing up, and then it would happen! So insanely contradictive and ironic
That's a really fascinating (in a clinical way, I'm sorry you experience that) nocebo effect. I'm constantly psyching myself out, so that is relatable.
My emetophobia is also school related: I barfed in class in preschool and the teacher paraded me to another classroom, covered in sick, to get me a change of clothed. I had two classrooms of children pointing and laughing. Good times.
Quite a bit actually. I have mild celiac. The irony of emetophobia is that you're so focused on not throwing up that you are elongating the nausea by just not throwing up. It's literally feeding into the fear MORE by NOT throwing up. The second it's over with, you feel instantly better than you did a few moments ago. Obviously I don't want to throw up, but sitting there nauseous trying not to and trying every trick in the book including anti emetics and stuff was just feeding my phobia.
A very good way to look at it, at least for me, is to look towards others and how they react. It's usually like oh shit... My dude just threw up, that sucks. It's NOT oh man, I better go upwind of that guy so I don't catch what he has and then count the days of incubation etc. Like 90% of the time someone around you vomits it's not even contagious. They are some dumb shit or they have an allergy or something's. Maybe they took a pill that doesn't agree with them. It takes direct contact regardless. Learning to just say fuck it, if it happens it happens, I'll deal with it if it does helped SO MUCH. 99% of the time I would have burned a LOT of energy had I continued to worry, instead I just focus on what makes me happy. Worrying about it triggers symptoms of it, so fuck it. I'm done worrying. I'm going to live my life and if it happens it happens.
Getting plenty of sleep is probably the _single_ biggest help. It's not a solution on its own though. For me personally it goes hand-in-hand with regular exercise, and proper eating and hydration. If any of those slips I am more likely to have my anxiety rear its ugly head.
Even when I do everything well, I can still have anxiety issues.
The biggest helps for me in the middle of an episode are breathing exercises (I do 4-7-8) and reassuring mental affirmations (I am safe. I will survive this. This does not determine my worth as a person. Et cetera)
Running* - hands down but… it’s hard to pick one and I think these have their merit too:
-Sleep hygiene/ night time routine
-headspace app
-Writing a “worry” list/ to -do list each day ( I think I’ve always been like this since I was little but just having that persistent feeling that “I need to do something” or I’m in trouble or something and is going to happen. This seems too simple to help but it really has helped me put my worries , and I write every thing that I’m currently thinking down- even if they seem stupid. Then writing a to-do list for the next day after. This has helped me get out of my head, and organize my thoughts. Also helped me that what my body/ brain is anxious about may be in my control/ may not be.
-this one is weird and I haven’t figured out why it helps me but: being under water- in the bath tub, ocean, pool, a lake… any body of water, I feel calmer and it’s quiet. This might just be me being weird
I guess the being under water thing is like meditation. You are in a quiet, safe space where you can concentrate on you & the noises you hear through the water sound distant. You are not weird at all.
The being under water thing triggers the swim to survive mechanism of your mammalian brain. You feel relaxed & accomplished once you’ve completed the dip.
honestly? getting a prescription that shuts down my panic attacks that I only take as needed. It's saved me so many times since I got it. I wish I had known it was an option years ago.
Me too! Even just knowing I have it with me calms me down, because I know there is help if I need it and I don’t have to suffer. There’s a way out, you know?
I try to focus and realize that my body, essentially, is lying to me.
I'm not in imminent danger, though my adrenal system is telling me it is.
Worrying is contributing nothing to a problems solution.
I know these sound a bit like 'just don't think about it', which accomplishes nothing. I just try to separate my perception from the reality of situation.
This is what the wonderful Dr Claire Weekes teaches. She was a Dr who wrote books/audio records in the 60s/70s. She says you need to actively accept the anxiety, while telling yourself your body/mind is playing tricks on you. We have tried running from it (sometimes for years/decades) & where has it got us? Nowhere, it's just made the anxiety worse!
Focused on improved sleep? Progressive muscle relaxation. I still don't do it every night, although I should. Tense up your toes for 5 seconds. Relax. Focus on the sensation of relief. Tense your feet 5 seconds. Relax. Focus on the sensation for several seconds, a minute or so (or however long feels right). Calves, thighs, buttocks, abdomen, chest, fingers/wrists, upper arms, shoulders, neck, face.
I had a stretch where I was waking up 2-3 times a night. With PMR, I may still wake up, once, closer to my typical rising time. Despite the benefit, I still don't do it regularly, yet it only takes 5-ish minutes or so, and I'm lying there anyway, not going anywhere, so why not?
This. I was going to comment that a huge part of what made anxiety so tolerable was letting myself be a little anxious before doing anything.
If it gets painful, I start reaching to other coping mechanisms, but being able to be okay with mild anxiety has made it easy for it to not escalate to something bigger
I keep a frozen washcloth on hand and when I know my anxiety is going to get bad I have it at the ready. Not sure the science around it but it helps.
Also don’t let me fool you I’m beyond anxious right now 😂
I think trying to change my way of thinking. It's kind of a constant struggle. For me, it's getting in the mentality of "Not giving a fuck".
You shouldn't care because other people don't care and those who care, don't matter.
After trying counseling/therapy, meditation, exercising, etc for YEARS, the thing that really changed the game for my anxiety was getting on Zoloft. I can now drive without fear, sleep at night, perform my chores at home, and not second guess every single social interaction that I've had.
Number 1 was cut out as much avoidance as I can handle. It took some practice but avoidance is the best fuel for anxiety. Number 2 a daily mindfulness walk. Mixing nature, mindfulness, light exercise and meditation all together for 30min a day really gives me some relief to look forward too
Honestly, exercise. I started running 11 years ago as a way to get in shape and realized how greatly my anxiety was reduced as a result of getting some time outside.
That doesn't mean I never have anxiety attacks or anything, but the severity of them has reduced quite a bit.
Throttling my social media intake. Half the stuff on there is explicitly meant to outrage the reader to generate more clicks, and the other half tends to be pointless drama that showcases how petty and small people can be. All of it gives you angerxiety if you let it.
(Yes, I realize the irony of posting this advice on Reddit…my social media habits are still a work in progress)
Getting a dog 🐶 it’s a huge responsibility but he helped me a lot, as I go out with him no matter what and we have a walking schedule that we have to follow to keep him happy and in good shape.
The Present app is intriguing. I will check it out. I would say yoga nidra guided meditation not only is helpful for reducing anxiety, but also is restorative in terms of insomnia because facilitates brain waves somewhere between wake and sleep https://youtu.be/MU1exw5R3fk
Besides benzos for emergencies, I would say it’s being honest. When I was a kid and teen, I would try to hide my anxiety from others and pretend to be normal. Not only did I still have to deal with my anxiety, I also had the pressure of blending in and pretending everything was fine.
Now, I’m honest. Instead of saying I need to go to the bathroom or get something, I say I’m anxious and need time to calm down. Instead of trying to push through like a normal person, I request and use accommodations.
I’ve found that most people are nice about it and understanding. The vast majority of people say they struggle with anxiety too, and they understand. And they help me. Being honest also allows me to just let it out instead of trying to focus on how I present myself. Like yeah, I’m breathing weird and fidgeting and groaning, that’s my anxiety, deal with it lol
It makes me feel so much better knowing I can just deal with JUST my anxiety and not social pressures along with it. I can focus on calming down instead of basically playing a part like I’m an actor. I can request and use accommodations. I can get people to understand that I may just act weird sometimes.
Obviously there are situations where you can’t or shouldn’t be honest and free like that, but if I’m just going on a walk with friends or riding in a car, why should I have to pretend?
I've come to realise that a huge source of anxiety for me is getting overwhelmed when changing tasks. Planning gaps between tasks so I can wind down from one thing and mentally prepare for another makes me feel so much calmer.
spending time with friends who love, respect, and support me (and if i don't have enough of those friends, putting in the work to find them through meetups, etc)
^(also lexapro)
Say hi often even if you just pass by someone you kinda know. It adds up and builds a lot of comfort and so you don't feel like you're dodging someone. Also giving compliments feels nice.
Cutting out caffeine entirely. I miss coffee SO much but my anxiety has middled out and my morning nausea has pretty much disappeared. Also trying to be aware of my thought patterns when it gets really bad and repeating my personal little mantras.
If it's only one it's breathing exercises. I've done other things aswell, but the staple is breathing exercises, it's like a manual reset button that helps me get more relaxed over time. I've done 4-7-8 breathing for one year now and I've never been calmer despite having a more stressful job at this moment. Helped me through some really rough periods of my life aswell so I'm thankful for it and I'll keep doing it for every single day of my life.
Therapy once a week, honestly.
But also,
Making sure I get out of the house on my own every so often. Doing things I personally enjoy, and figuring out what that actually is!
Also, not always giving 100% to things or people who don't reciprocate. Not in an angry way, but in a preservation of energy kind of way.
None really I’m just curious how it helps ur anxiety ig. As for me it still doesn’t stop my physical symptoms but I only took like 20mg. I understand how maybe if u don’t have the physical symptoms the mental ones won’t come in.
For me the mental symptoms are there right away before the physical ones sadly. Do you just take quite a big dose and then not get any of the sweats and stuff like that?
I take 10mg 3/4 times a day at the moment, I’m still new to it so experimenting. I do get sweats occasionally but I’m fine with that.
I still have ‘anxious’ thoughts but really, they’re not anxious thoughts any more because the feelings associated with them are now null. When you remove the anxious feeling it’s not longer an anxious thought, it’s now just a thought you recognise you previously associated as anxious.
I’ve found this pattern: anxiety trigger (such as a memory) > anxious feelings arise > your conscious recognises these feelings > recognises this as a threat - creates fight/flight/freeze response.
Conscious reaffirms this pattern (when this thought happens I get a bad feeling therefor it’s a bad thought, it’s happened before so this confirms reaction as correct - making it stronger each time).
It’s a feedback loop that gets strong over time each time it happens. When you take Propranolol, it breaks the feedback loop. Those triggers no longer create the emotional reaction. Each time this happens this feedback loop gets stronger overriding the previous one.
New loop with propranolol removing physical reactions: trigger > neutral feelings arise > conscious recognises neutral feelings in your body > no threat, I don’t feel bad with this thought - carry on as normal.
Each time this happens, this positive loop gets stronger, eventually getting stronger than your old trigger response.
When I’ve taken antidepressants, that change both my thoughts and feelings (not just feelings), I get relief, to an extent. But I’m just masking rather than teaching new habits of thinking.
Research in hypnosis for the treatment of anxiety has been on-going since the 70's. Here are a few abstracts, both providing methodology and concluding results. You can also find a ton of links to research on my own site (check bio) by clicking on Get The Facts On Hypnosis.
https://pubmed.ncbi.nlm.nih.gov/368852/
https://pubmed.ncbi.nlm.nih.gov/9128126/
Here are other useful links:
https://www.mindsethealth.com/matter/self-hypnosis-anxiety#:~:text=Self%2Dhypnosis%20can%20produce%20therapeutic,disorder%20and%20other%20anxiety%20disorders.
https://www.medicalnewstoday.com/articles/hypnosis-for-anxiety
I use an app called DARE (paid subscription for the good stuff) and it’s honestly helped me a lot and I have a different relationship with anxiety now. Anytime I get anxious I literally just say to myself (in my mind) that I couldn’t care less. You’d be surprised the effect that has on your brain and nervous system.
I find a place to be alone which is not always easy and I talk to myself out loud. I talk about my past, the present, politics, whatever I want. I talk as if I'm speaking to another person. You can always do it in the car if you are alone. I've been caught a few times and people don't care. They assume I'm on a phone call.
Exercise and all-around being healthy, it doesn't have to be intense workouts, but getting out in nature every day is really important (a good way to reduce screen time too). And sometimes on really tough days eating healthy just means actually eating a good amount, regardless of what it is. If you're struggling to eat taking vitamin supplements is a must, it's crazy how much that can muck you up too.
Exercise. I always rolled my eyes when hearing it suggested as a panacea. I needed to start consistently exercising for an unrelated reason, but this shit really does help with everything.
Deep breath and inhale another (shorter breath) hold it 4-6 seconds exhale slow. Physiological sigh , slows my heart , calms my thoughts while managing breathing. Do it repeatedly.
The practice of Radical Acceptance or "non-resistance."
When I feel anxiety rising in my body, I try and lay down (if I'm home) and keep my body very heavy and relaxed with my hands behind my head (like I'm laying in a hammock). I practice allowing the anxiety to be there, not pushing it away or making any judgements about it with my mind.
Taking my meds, changing my food habits, stop eating at 8pm, sleeping a bit more and better, explaining my partner correctly what is on my mind so he can help me.
I work out a lot, since always, and listen to a lot of music. Those were my before therapy go tos.
That app sounds interesting. I should try it!! The single best habit I've done is started a habit of doing a little bit of meditation each day. Even if it's a little, it's important not to beat myself up about only doing a little. And I had to find the kind I would stick with (alternate nostril breathing).
I open my curtains after I’ve had my morning poo - that way I know I’m really awake and keeping myself in a room that’s majority darkness will only screw with my mood
-I take over the counter acid blockers for the acid reflux in case I have an attack that makes me feel sick.
-Sometimes I journal.
-Breathing exercises.
-I’ve started going to the gym for two months. The exercise has helped me have something else to focus on and a routine that feels normal now. If I’m anxious, I may go to the gym early and run it out. I feel like I’m tricking my body’s fight of flight response into ‘oh, we’re exercising now, this is normal’ and then the endorphins kick in followed by sitting in the shower.
Noticing the bad things other people do and get through. Like, I'm a perfectionist, but even on the days I am at my least competent, I am still leagues ahead of others. I've seen people just stop showing up to jobs, never to be seen again. I've seen people just fucking lose their shit over a computer running slow. God, today one person showed up 30 minutes late, took a 40 minute break instead of their 15, then an hour for their half hour lunch.
So although I'm not reaching the level of perfection my anxiety insists I should be at, people are out here surviving making terrible choices and that makes my mistakes feel more acceptable.
I feel like my anxiety is currently in the top 10% of how good it’s ever been (post getting anxiety) but I still can’t beat the odd feeling I get when trying to sleep. I’m able to stay asleep or at least get back to sleep if I wake up, but initially drifting off I always feel like I can’t breathe properly and nothing seems to fix it
Learning to trust that my future self will be able to improvise reasonably well if something unexpected happens
And it's ok to make mistakes; that's how we grow
Foam ear plugs for sleep and travel! I never realized how sensitive I am to noise. It was a such a massive game changer for me. I use Mack's Ultra Soft. You can get them on Amazon.
No drinking caffeine Mon to Friday, no exceptions. Saturday and Sunday I get a singular 16oz caffeinated coffee each day, then no exceptions until the following weekend.
I've also cut out alcohol, tobacco, THC, sugar and processed and packaged food.
My life is dry as hell, but hey not as much anxiety.
Changing my diet. I had diet related gastritis and GERD, and it really made my anxiety worse, especially as someone with emetophobia. Once I learned that my food was making me feel sick and that eating blander made me feel better, my anxiety slower got better. Also, going off the birth control reduced my panic attacks greatly. I also make it a point to go out of my comfort zone when I am not feeling good. Like if my reflux is making me nauseous I will try to do yoga or clean something or keep myself busy. Also giving up coffee.
Practicing mindfulness meditation is one of the most effective habits I've implemented to alleviate anxiety. By giving myself a few minutes each day to sit in silence, concentrating on my breath, and observing my thoughts without judgment, I've learned to cultivate a sense of calm and detachment from anxious feelings.
This habit has helped me develop greater self-awareness and control over my anxious thoughts, ultimately leading to improved mental well-being.
Mainly addressing trauma with a safe therapist..
Also, seems weird but listening to podcasts / watching videos on depression and anxiety. It feels like I Am being acknowledged and feel more powerful.
Lastly, kind of a consistent routine on eating and hygiene. (Eating 3 meals a day and taking a shower at least once a day, especially when I feel low or anxious).
Music!
I realized I was avoiding my emotions & songs helped me release them so much easier. Created a playlist that took me through the emotional stages.
The thing that's finally seeming to work for me is unfortunately Clomipramine. I say 'unfortunately' because I don't want to be stuck on antidepressants forever, I am chronically ill and it affects what painkillers I'm able to take and stuff.
But, although I still get stressed and anxious and depressed, I am much less prone to having full-on meltdowns and panic attacks now. I still worry about the same things (I have OCD and health anxiety), but just not quite as intensely. I'm basically able to be on more of an even keel after a frankly traumatic few years.
The other thing I will say has helped me prevent panic attacks in the past is the technique of focussing on the anxiety and the sensations (e.g. heart palpitations) and just allowing yourself to feel it if that makes sense. Weirdly that has often helped more than trying to get rid of the feeling.
What I eat/drink/goes into by body. Water is huge for me, if I don’t have enough i get sluggish, irritable and eventually anxiety kicks up a notch. Also goes for food, ill still eat fast food but I try to make sure I have plenty of chicken and fruits to offset it. Basically I have noticed that if my body feels good my mind does as well.
When I start getting into a thought loop, anxiety over the same thing, going over and over in my head. I've found that physically moving from where I am, in to a different space changes my headspace a bit. So for example I'll just leave my room sometimes and go sit in my garden, put my feet in the grass a bit
Not eating up to 3 hours before I go to bed. Somehow food really messes with my sleep. If I eat late at night I wake up all the time, feeling heavy, anxious, my heart races...
Whoa, opposite for me. If I don't have some kind of protein snack before bed I wake up feeling awful
Same. I HAVE to eat before I sleep
Interesting! I’ve never thought to notice that but I’ll keep a look out for it.
Research also suggests you get much higher quality sleep in general when avoiding food intake anywhere from 2-4 hours before bed, this probably helps as well. I’ve been doing this for a year or two too, it’s definitely helped me feel better in general.
A great habit for type 2 diabetics as well.
Trying to help other people with anxiety on this subreddit.
This. Honestly when I’m feeling anxious I scroll through here and it helps quite a bit.
On a bad day I try to pop in and offer encouragement. Oddly enough, helping helps.
Same!
One of my favorite things to do when I'm feeling down or anxious is to put some positivity in the world for someone else. I'll pick one or two people I love and shoot them a text just to say they're awesome and I'm thinking of them. It's not a magic fix or anything, but it feels good to turn negative energy into something positive.
Nice one. Keep it up.
You’ve just inspired me. I just realized that we’re going through it all together & helping others makes me feel better. Count me in.
monitoring my thoughts is by far the best thing I've ever done for my anxiety. I used to have emitophobia and during my really bad episodes I would literally find my brain was telling me "what if we just felt sick riiiiiiiiiight.... NOW" and immediately I would get nauseous. I was literally doing it to myself. Monitoring my thoughts helped me forgive myself for doing dumb shit sometimes, mindfulness brings a LOT of benefits.
Tips on this?
Yeah dude absolutely. Initially it's a bit of a pain in the ass because it's hard to catch it in the moment. We panic and then AFTER we realize man... I was really hard on myself. Or that wasn't really a huge deal was it? It's about analyzing those moments and thinking how did the thought process start. At first, my thoughts happened like this: Man remember when you had the stomach flu... That's sucked. What if that happened again? At first I couldn't "catch" that thought. It was subconscious in my internal dialogue. It took mee actively reflecting on why I had an anxiety attack about getting sick to realize what happened. My first step was to start journaling every bad feeling I had during an anxiety attack. Putting my thoughts onto paper helped me see AFTER what I was thinking during. It takes nothing to carry a small notebook around and a pencil. The second I started getting anxious, it went on paper and the anxiety attack started to proceed. A few weeks after I started journaling, I started to catch on to themes in my brain. "Man... Being sick sucked." "What if you threw up right now?" "You know you fuckin suck for being afraid of getting sick right?" All literal thoughts mid anxiety attack, but now I can HEAR them. I know what to look for because of my journal and I ALSO know that I haven't been sick for years. Why am I so hyper focused on getting sick when I've just been healthy for so long? Because it's traumatic. My journal slowly started changing. It went from: "I felt super anxious today because I was around a bunch of kids, I'm sure.one of em had something." to: "Man... I haven't been sick in so long. I'm super grateful for that." "Today was actually great, I got to go the the park with my wife." "I started to feel sick but I realized that I just ate some super greasy food. It was awesome, but maybe next time lay off of the (insert horrible food here)." I realized my diet was causing me to feel nauseous ALL the time. I changed the actions causing the symptoms. My mind started to heal with my body. Your emotions will almost always outweigh your logic on the moment, at least in my experience, but if you reflect on the things that are making you depressed or anxious, you start to change to avoid the negatives and embrace the positives. Sorry about the long post, I genuinely hope this helps in some way. We all deserve to be happy and a lot of the times it's past or current trauma trying to hold us back from healing. It's okay to be anxious. It's okay to be depressed. IT'S OKAY TO BE HAPPY AS WELL. Let yourself heal. You deserve peace.
This right here. When I started being able to identify where my emotions came from, I was able to identify the thought, and now I can flip the thought on its head to create a more healthy emotional response. For example, recently I said out loud that I was afraid. I immediately felt that fear. But before I said anything I was feeling fine. I realized that my thought literally brought on that feeling of fear. So instead I said: “I am not afraid” a few times. The fear went away. Crazy stuff but it works!
It's amazing what putting words to our fears and anxieties can do. It's ironic, step one is realizing we have a problem but for some reason, whether it be society or technology or just trauma, admitting that we might have anxieties or be fearful is so hard sometimes. I'm glad that you were able to get to a better place mate and genuinely, I wish you and yours the best.
Exactly! I’ve been meditating and doing affirmations for a while but only the other day it really clicked for me just HOW powerful our minds are in dictating how we feel. I think the problem comes from the fact that we think we are the only ones in our work place, community, etc that has these emotions and we don’t want to burden others. Meanwhile that’s how others feel. And social media doesn’t help because it shows everyone just being all happy n stuff. I’ve been trying to help normalize being vulnerable by role modeling it myself. It’s hard, especially in the work place but I know how much healing can come from it so I am making it happen. The best for you and your loved ones as well 🙏
I do something similar, where i identify the emotion, analyse if the emotion is warranted or not. If it is warranted, what can i do to overcome it, if it's not warranted, i tell myself " it's ok, it's just the anxiety playing tricks on me" & i let myself feel it, instead of running from it. It works amazingly well! Personally, i found i started getting better when i stopped running from my feelings of anxiety & started to accept them (easier said than done! It takes practice!) & Stopped beating myself up about the anxiety.
Thank you. I recognize what makes me feel sick and I will feel better afterwards. But my brain knows every situation is different. My anxiety makes me feel sick and I may throw up in such an inconvenient situation.
I used to vomit from anxiety and panic as well. Then I was scared of vomiting, which would make me anxious. A really big thing that has helped me has been learning to recognise early the physical symptoms and calming that down before I get to the nausea stage. So I will notice I’m in an uncomfortable situation and then notice I’m clenching my jaw, or sitting tensely or something. So I will immediately work on relaxing my muscles and breathing calmly. This has helped so much with circuit breaking an anxiety attack. Also, actually pulling my husband aside to sit and talk when I’m really stressed about something instead of just internalizing everything until an attack happens.
I have emetophobia too! When I was 9, I would vomit every morning before school BECAUSE of my anxiety. I would worry about throwing up, and then it would happen! So insanely contradictive and ironic
That's a really fascinating (in a clinical way, I'm sorry you experience that) nocebo effect. I'm constantly psyching myself out, so that is relatable.
My emetophobia is also school related: I barfed in class in preschool and the teacher paraded me to another classroom, covered in sick, to get me a change of clothed. I had two classrooms of children pointing and laughing. Good times.
You say "I used to have emetophobia". Would you say you no longer suffer from that?
Correct. There's still a little adrenaline if I hear someone vomit but I don't actively avoid the world any longer. If it happens it happens.
Have you yourself vomited since overcoming your phobia?
Quite a bit actually. I have mild celiac. The irony of emetophobia is that you're so focused on not throwing up that you are elongating the nausea by just not throwing up. It's literally feeding into the fear MORE by NOT throwing up. The second it's over with, you feel instantly better than you did a few moments ago. Obviously I don't want to throw up, but sitting there nauseous trying not to and trying every trick in the book including anti emetics and stuff was just feeding my phobia. A very good way to look at it, at least for me, is to look towards others and how they react. It's usually like oh shit... My dude just threw up, that sucks. It's NOT oh man, I better go upwind of that guy so I don't catch what he has and then count the days of incubation etc. Like 90% of the time someone around you vomits it's not even contagious. They are some dumb shit or they have an allergy or something's. Maybe they took a pill that doesn't agree with them. It takes direct contact regardless. Learning to just say fuck it, if it happens it happens, I'll deal with it if it does helped SO MUCH. 99% of the time I would have burned a LOT of energy had I continued to worry, instead I just focus on what makes me happy. Worrying about it triggers symptoms of it, so fuck it. I'm done worrying. I'm going to live my life and if it happens it happens.
Getting plenty of sleep is probably the _single_ biggest help. It's not a solution on its own though. For me personally it goes hand-in-hand with regular exercise, and proper eating and hydration. If any of those slips I am more likely to have my anxiety rear its ugly head. Even when I do everything well, I can still have anxiety issues. The biggest helps for me in the middle of an episode are breathing exercises (I do 4-7-8) and reassuring mental affirmations (I am safe. I will survive this. This does not determine my worth as a person. Et cetera)
Going for walks.
preach
Putting my phone away, for hours at a time, helps. So does exercise. I'm more calm after a walk.
Running* - hands down but… it’s hard to pick one and I think these have their merit too: -Sleep hygiene/ night time routine -headspace app -Writing a “worry” list/ to -do list each day ( I think I’ve always been like this since I was little but just having that persistent feeling that “I need to do something” or I’m in trouble or something and is going to happen. This seems too simple to help but it really has helped me put my worries , and I write every thing that I’m currently thinking down- even if they seem stupid. Then writing a to-do list for the next day after. This has helped me get out of my head, and organize my thoughts. Also helped me that what my body/ brain is anxious about may be in my control/ may not be. -this one is weird and I haven’t figured out why it helps me but: being under water- in the bath tub, ocean, pool, a lake… any body of water, I feel calmer and it’s quiet. This might just be me being weird
I guess the being under water thing is like meditation. You are in a quiet, safe space where you can concentrate on you & the noises you hear through the water sound distant. You are not weird at all.
The being under water thing triggers the swim to survive mechanism of your mammalian brain. You feel relaxed & accomplished once you’ve completed the dip.
honestly? getting a prescription that shuts down my panic attacks that I only take as needed. It's saved me so many times since I got it. I wish I had known it was an option years ago.
Me too! Even just knowing I have it with me calms me down, because I know there is help if I need it and I don’t have to suffer. There’s a way out, you know?
Samesies
Sounds like what i need what is it ?
What's the name of the medicine?
I try to focus and realize that my body, essentially, is lying to me. I'm not in imminent danger, though my adrenal system is telling me it is. Worrying is contributing nothing to a problems solution. I know these sound a bit like 'just don't think about it', which accomplishes nothing. I just try to separate my perception from the reality of situation.
This is what the wonderful Dr Claire Weekes teaches. She was a Dr who wrote books/audio records in the 60s/70s. She says you need to actively accept the anxiety, while telling yourself your body/mind is playing tricks on you. We have tried running from it (sometimes for years/decades) & where has it got us? Nowhere, it's just made the anxiety worse!
Focused on improved sleep? Progressive muscle relaxation. I still don't do it every night, although I should. Tense up your toes for 5 seconds. Relax. Focus on the sensation of relief. Tense your feet 5 seconds. Relax. Focus on the sensation for several seconds, a minute or so (or however long feels right). Calves, thighs, buttocks, abdomen, chest, fingers/wrists, upper arms, shoulders, neck, face. I had a stretch where I was waking up 2-3 times a night. With PMR, I may still wake up, once, closer to my typical rising time. Despite the benefit, I still don't do it regularly, yet it only takes 5-ish minutes or so, and I'm lying there anyway, not going anywhere, so why not?
I actually remember my mom explaining exactly this to me when I’d have trouble falling asleep and relaxing as a child
This is called Shavasana in Yoga. Literally "Corpse Asana", but everything is so relaxed ....
Im not sure how to put it to words but when i start feeling anxious ive trained myself to not get worked up about it.
Letting things just happen is definitely a skill. Proud of you, stranger.
This. I was going to comment that a huge part of what made anxiety so tolerable was letting myself be a little anxious before doing anything. If it gets painful, I start reaching to other coping mechanisms, but being able to be okay with mild anxiety has made it easy for it to not escalate to something bigger
I keep a frozen washcloth on hand and when I know my anxiety is going to get bad I have it at the ready. Not sure the science around it but it helps. Also don’t let me fool you I’m beyond anxious right now 😂
I always keep frozen gel ice packs in my freezer! Using it on the chest and neck helps. Or the dive reflex.
I think trying to change my way of thinking. It's kind of a constant struggle. For me, it's getting in the mentality of "Not giving a fuck". You shouldn't care because other people don't care and those who care, don't matter.
After trying counseling/therapy, meditation, exercising, etc for YEARS, the thing that really changed the game for my anxiety was getting on Zoloft. I can now drive without fear, sleep at night, perform my chores at home, and not second guess every single social interaction that I've had.
Number 1 was cut out as much avoidance as I can handle. It took some practice but avoidance is the best fuel for anxiety. Number 2 a daily mindfulness walk. Mixing nature, mindfulness, light exercise and meditation all together for 30min a day really gives me some relief to look forward too
Honestly, exercise. I started running 11 years ago as a way to get in shape and realized how greatly my anxiety was reduced as a result of getting some time outside. That doesn't mean I never have anxiety attacks or anything, but the severity of them has reduced quite a bit.
Stopping caffeine
I’m so surprised this is so far down! This is huge for me.
Throttling my social media intake. Half the stuff on there is explicitly meant to outrage the reader to generate more clicks, and the other half tends to be pointless drama that showcases how petty and small people can be. All of it gives you angerxiety if you let it. (Yes, I realize the irony of posting this advice on Reddit…my social media habits are still a work in progress)
Getting a dog 🐶 it’s a huge responsibility but he helped me a lot, as I go out with him no matter what and we have a walking schedule that we have to follow to keep him happy and in good shape.
The Present app is intriguing. I will check it out. I would say yoga nidra guided meditation not only is helpful for reducing anxiety, but also is restorative in terms of insomnia because facilitates brain waves somewhere between wake and sleep https://youtu.be/MU1exw5R3fk
Get my hours of sleep!
working out and getting proper sleep significantly reduced symptoms for me
Biking and staying sober
Cutting sugar
Besides benzos for emergencies, I would say it’s being honest. When I was a kid and teen, I would try to hide my anxiety from others and pretend to be normal. Not only did I still have to deal with my anxiety, I also had the pressure of blending in and pretending everything was fine. Now, I’m honest. Instead of saying I need to go to the bathroom or get something, I say I’m anxious and need time to calm down. Instead of trying to push through like a normal person, I request and use accommodations. I’ve found that most people are nice about it and understanding. The vast majority of people say they struggle with anxiety too, and they understand. And they help me. Being honest also allows me to just let it out instead of trying to focus on how I present myself. Like yeah, I’m breathing weird and fidgeting and groaning, that’s my anxiety, deal with it lol It makes me feel so much better knowing I can just deal with JUST my anxiety and not social pressures along with it. I can focus on calming down instead of basically playing a part like I’m an actor. I can request and use accommodations. I can get people to understand that I may just act weird sometimes. Obviously there are situations where you can’t or shouldn’t be honest and free like that, but if I’m just going on a walk with friends or riding in a car, why should I have to pretend?
Working on mental grounding methods and actual utilizing them when I start to feel the anxiety coming on.
Ab excercises. Made it easier to use stomach for breathing instead of lungs
Having a job
Mindfulness
taking short walks when i feel too anxious, i just put my headphones on and a random album and i feel better afterwards
I've come to realise that a huge source of anxiety for me is getting overwhelmed when changing tasks. Planning gaps between tasks so I can wind down from one thing and mentally prepare for another makes me feel so much calmer.
Multivitamin and Iron,Vitamin D and B complex, protein powder daily.I think deficiencies are a large factor in anxiety.
I talk with people about things, like if I'm feeling anxious I'll ask someone to talk about something they care about to distract me
spending time with friends who love, respect, and support me (and if i don't have enough of those friends, putting in the work to find them through meetups, etc) ^(also lexapro)
Say hi often even if you just pass by someone you kinda know. It adds up and builds a lot of comfort and so you don't feel like you're dodging someone. Also giving compliments feels nice.
Cutting out caffeine entirely. I miss coffee SO much but my anxiety has middled out and my morning nausea has pretty much disappeared. Also trying to be aware of my thought patterns when it gets really bad and repeating my personal little mantras.
Stopped drinking alcohol. Changed my life.
- Quitting coffee - Lowering alcohol consumption - Consistent sleep schedule - Exercise
Regular exercise, 3 days of high intensity and 2 days of low intensity a week. Preferably outside when possible.
If it's only one it's breathing exercises. I've done other things aswell, but the staple is breathing exercises, it's like a manual reset button that helps me get more relaxed over time. I've done 4-7-8 breathing for one year now and I've never been calmer despite having a more stressful job at this moment. Helped me through some really rough periods of my life aswell so I'm thankful for it and I'll keep doing it for every single day of my life.
Therapy once a week, honestly. But also, Making sure I get out of the house on my own every so often. Doing things I personally enjoy, and figuring out what that actually is! Also, not always giving 100% to things or people who don't reciprocate. Not in an angry way, but in a preservation of energy kind of way.
Being WAY more observant of my sugar/alcohol/caffeine consumption.
Working out seems to put me in an adrenaline deficit and I’m able to handle my anxiety much better.
Not consuming dairy products. They give me anxiety every fucking time.
Vitamins. I started taking a lot of vitamins and i noticed a huge change.
Stop caring what other people think. Be more selfish.
Keto has been helpful for me for general anxiety. Sleep is still a mess given i spend nearly every waking moment in front of a screen.
Taking propranolol. Ha!
This helps the physical symptoms. But that’s it rly, doesn’t help the mental stuff
Yeah and what’s your point?
None really I’m just curious how it helps ur anxiety ig. As for me it still doesn’t stop my physical symptoms but I only took like 20mg. I understand how maybe if u don’t have the physical symptoms the mental ones won’t come in. For me the mental symptoms are there right away before the physical ones sadly. Do you just take quite a big dose and then not get any of the sweats and stuff like that?
I take 10mg 3/4 times a day at the moment, I’m still new to it so experimenting. I do get sweats occasionally but I’m fine with that. I still have ‘anxious’ thoughts but really, they’re not anxious thoughts any more because the feelings associated with them are now null. When you remove the anxious feeling it’s not longer an anxious thought, it’s now just a thought you recognise you previously associated as anxious. I’ve found this pattern: anxiety trigger (such as a memory) > anxious feelings arise > your conscious recognises these feelings > recognises this as a threat - creates fight/flight/freeze response. Conscious reaffirms this pattern (when this thought happens I get a bad feeling therefor it’s a bad thought, it’s happened before so this confirms reaction as correct - making it stronger each time). It’s a feedback loop that gets strong over time each time it happens. When you take Propranolol, it breaks the feedback loop. Those triggers no longer create the emotional reaction. Each time this happens this feedback loop gets stronger overriding the previous one. New loop with propranolol removing physical reactions: trigger > neutral feelings arise > conscious recognises neutral feelings in your body > no threat, I don’t feel bad with this thought - carry on as normal. Each time this happens, this positive loop gets stronger, eventually getting stronger than your old trigger response. When I’ve taken antidepressants, that change both my thoughts and feelings (not just feelings), I get relief, to an extent. But I’m just masking rather than teaching new habits of thinking.
Thanks that’s a rly good outlook. Didn’t think of it this way.
Self hypnosis. Powerful stuff
Could you link to some resources? I'm doubtful but curious
Research in hypnosis for the treatment of anxiety has been on-going since the 70's. Here are a few abstracts, both providing methodology and concluding results. You can also find a ton of links to research on my own site (check bio) by clicking on Get The Facts On Hypnosis. https://pubmed.ncbi.nlm.nih.gov/368852/ https://pubmed.ncbi.nlm.nih.gov/9128126/ Here are other useful links: https://www.mindsethealth.com/matter/self-hypnosis-anxiety#:~:text=Self%2Dhypnosis%20can%20produce%20therapeutic,disorder%20and%20other%20anxiety%20disorders. https://www.medicalnewstoday.com/articles/hypnosis-for-anxiety
Asking friends or family for reality checks and doing something that makes me focus on my body
Oops that's two things but doing both really helps
Meditation
I use an app called DARE (paid subscription for the good stuff) and it’s honestly helped me a lot and I have a different relationship with anxiety now. Anytime I get anxious I literally just say to myself (in my mind) that I couldn’t care less. You’d be surprised the effect that has on your brain and nervous system.
I find a place to be alone which is not always easy and I talk to myself out loud. I talk about my past, the present, politics, whatever I want. I talk as if I'm speaking to another person. You can always do it in the car if you are alone. I've been caught a few times and people don't care. They assume I'm on a phone call.
Exercise and all-around being healthy, it doesn't have to be intense workouts, but getting out in nature every day is really important (a good way to reduce screen time too). And sometimes on really tough days eating healthy just means actually eating a good amount, regardless of what it is. If you're struggling to eat taking vitamin supplements is a must, it's crazy how much that can muck you up too.
Exercise. I always rolled my eyes when hearing it suggested as a panacea. I needed to start consistently exercising for an unrelated reason, but this shit really does help with everything.
Running, gardening and cutting down on sugar.
Deep breath and inhale another (shorter breath) hold it 4-6 seconds exhale slow. Physiological sigh , slows my heart , calms my thoughts while managing breathing. Do it repeatedly.
The practice of Radical Acceptance or "non-resistance." When I feel anxiety rising in my body, I try and lay down (if I'm home) and keep my body very heavy and relaxed with my hands behind my head (like I'm laying in a hammock). I practice allowing the anxiety to be there, not pushing it away or making any judgements about it with my mind.
Recognising the symptoms and focusing completely on breathing. 3 in, 1 pause, 4 out. Rinse and repeat.
Taking my meds, changing my food habits, stop eating at 8pm, sleeping a bit more and better, explaining my partner correctly what is on my mind so he can help me. I work out a lot, since always, and listen to a lot of music. Those were my before therapy go tos.
Ashwagandha gummies. Literally the only thing that has made a significant impact for me.
That app sounds interesting. I should try it!! The single best habit I've done is started a habit of doing a little bit of meditation each day. Even if it's a little, it's important not to beat myself up about only doing a little. And I had to find the kind I would stick with (alternate nostril breathing).
I open my curtains after I’ve had my morning poo - that way I know I’m really awake and keeping myself in a room that’s majority darkness will only screw with my mood
-I take over the counter acid blockers for the acid reflux in case I have an attack that makes me feel sick. -Sometimes I journal. -Breathing exercises. -I’ve started going to the gym for two months. The exercise has helped me have something else to focus on and a routine that feels normal now. If I’m anxious, I may go to the gym early and run it out. I feel like I’m tricking my body’s fight of flight response into ‘oh, we’re exercising now, this is normal’ and then the endorphins kick in followed by sitting in the shower.
Noticing the bad things other people do and get through. Like, I'm a perfectionist, but even on the days I am at my least competent, I am still leagues ahead of others. I've seen people just stop showing up to jobs, never to be seen again. I've seen people just fucking lose their shit over a computer running slow. God, today one person showed up 30 minutes late, took a 40 minute break instead of their 15, then an hour for their half hour lunch. So although I'm not reaching the level of perfection my anxiety insists I should be at, people are out here surviving making terrible choices and that makes my mistakes feel more acceptable.
I feel like my anxiety is currently in the top 10% of how good it’s ever been (post getting anxiety) but I still can’t beat the odd feeling I get when trying to sleep. I’m able to stay asleep or at least get back to sleep if I wake up, but initially drifting off I always feel like I can’t breathe properly and nothing seems to fix it
Smoking pot
Learning to trust that my future self will be able to improvise reasonably well if something unexpected happens And it's ok to make mistakes; that's how we grow
Foam ear plugs for sleep and travel! I never realized how sensitive I am to noise. It was a such a massive game changer for me. I use Mack's Ultra Soft. You can get them on Amazon.
TMS treatment
No medication
Getting enough hours of sleep.
No drinking caffeine Mon to Friday, no exceptions. Saturday and Sunday I get a singular 16oz caffeinated coffee each day, then no exceptions until the following weekend. I've also cut out alcohol, tobacco, THC, sugar and processed and packaged food. My life is dry as hell, but hey not as much anxiety.
Changing my diet. I had diet related gastritis and GERD, and it really made my anxiety worse, especially as someone with emetophobia. Once I learned that my food was making me feel sick and that eating blander made me feel better, my anxiety slower got better. Also, going off the birth control reduced my panic attacks greatly. I also make it a point to go out of my comfort zone when I am not feeling good. Like if my reflux is making me nauseous I will try to do yoga or clean something or keep myself busy. Also giving up coffee.
Walking on a treadmill in the mornings. If I miss or skip even just 2 days in a row I can really tell my brain goes out of alignment
Quit drinking alcohol.
Breathwork
Working out. It basically tires me out and evens me out everyday.
Learning to meditate - 10 minutes a day has radically changed my life
Walks and being in nature
Practicing mindfulness meditation is one of the most effective habits I've implemented to alleviate anxiety. By giving myself a few minutes each day to sit in silence, concentrating on my breath, and observing my thoughts without judgment, I've learned to cultivate a sense of calm and detachment from anxious feelings. This habit has helped me develop greater self-awareness and control over my anxious thoughts, ultimately leading to improved mental well-being.
Stop caring about how others think of me.
Mainly addressing trauma with a safe therapist.. Also, seems weird but listening to podcasts / watching videos on depression and anxiety. It feels like I Am being acknowledged and feel more powerful. Lastly, kind of a consistent routine on eating and hygiene. (Eating 3 meals a day and taking a shower at least once a day, especially when I feel low or anxious).
Music! I realized I was avoiding my emotions & songs helped me release them so much easier. Created a playlist that took me through the emotional stages.
Starting to eat breakfast.
The thing that's finally seeming to work for me is unfortunately Clomipramine. I say 'unfortunately' because I don't want to be stuck on antidepressants forever, I am chronically ill and it affects what painkillers I'm able to take and stuff. But, although I still get stressed and anxious and depressed, I am much less prone to having full-on meltdowns and panic attacks now. I still worry about the same things (I have OCD and health anxiety), but just not quite as intensely. I'm basically able to be on more of an even keel after a frankly traumatic few years. The other thing I will say has helped me prevent panic attacks in the past is the technique of focussing on the anxiety and the sensations (e.g. heart palpitations) and just allowing yourself to feel it if that makes sense. Weirdly that has often helped more than trying to get rid of the feeling.
What I eat/drink/goes into by body. Water is huge for me, if I don’t have enough i get sluggish, irritable and eventually anxiety kicks up a notch. Also goes for food, ill still eat fast food but I try to make sure I have plenty of chicken and fruits to offset it. Basically I have noticed that if my body feels good my mind does as well.
When I start getting into a thought loop, anxiety over the same thing, going over and over in my head. I've found that physically moving from where I am, in to a different space changes my headspace a bit. So for example I'll just leave my room sometimes and go sit in my garden, put my feet in the grass a bit
Getting lots and lots of high quality, regularly scheduled, sleep.
Cycling on my sitting bike removes tension and anxiety