Tips for dealing with anxiety without medication (long)

posted 2 years ago in Wellness
Post # 3
Member
9595 posts
Buzzing Beekeeper
  • Wedding: September 2015

meditation and mindfulness. It does amazing things. Practice everyday. Lots of info out there on how to start. I use an app called ‘Insight Timer’

Post # 3
Member
5594 posts
Bee Keeper
  • Wedding: October 2017

I tried to edit my comment for spelling and it disappeared ๐Ÿ™

Try deep breathing exercises. In through your nose and out through your mouth, nice and slow. Don’t go too fast you don’t want to hyperventilate.

Imagery works well with this, I imagine a sense of calm taking over my body with each breath, starting at my toes. With each breath, I imagine the calmness moving further up my body.

I would try this at night before bed, and see if it helps you relax the next day.

Post # 4
Member
680 posts
Busy bee

I was once on medicaiton but didn’t like the way it made me feel, either! You are certainly not alone. I listen to a podcast called the anxiety coaches podcast and they have tons of helpful tips and tricks. I would also try guided meditations which can also be found online. The next two things are going to sound a little weird, but they both help! Try adding more healthy fat to your diet. Avocado, olive oil, coconut oil. The brain is happiest when it has enough fat. Hormones are also more balanced when you consume a higher fat diet. These are both things I learned through the podcast mentioned above. My last suggestion is a magnesium spray. Magnesium is usually depleted in stressed individuals but it is so important to a healthy body. Good luck!

Post # 5
Member
487 posts
Helper bee
  • Wedding: September 2017

I have had a lot of anxiety problems, and over the years I’ve come to realize that it comes in waves, sometimes they are close together (which usually builds to some sort of a freak out Tsunami) and other times they are far appart (which makes you think they’ll never come again.)  My best advice is to just learn yourself – know how to recognise when it’s creeping up on you, learn to recognise when you’re stressed out and when there’s a tsunami coming so that you can deal with it better when it hits (or avoid it altogether.)

 

My ‘step back’ is target archery (I guess it’s my way of meditating and there’s a heavy focus on breathing) it takes me right out of that state of mind where everything is stressful and I literally focus on each shot and feel pleased with myself when I hit my gold.  I think it works for me because there is a process, there is an order in which things have to happen, if I do them all well then I score well and I’m happy.  If I completely fuk it up then I just pick another arrow, breathe and do it again.  It’s my way of clearing my mind and I do find it releaves a lot of stress and anxiety for me in the short term.

 

I completely understand how you feel, and how you worry, about how little thoughts turn into big worries that keep you awake at night and make you want to cry in public for no reason – how you know when to explain away your red eyes as ‘flu deason’ or ‘allergy season.’  I know that you say ‘I love you’ as often as you can to your Darling Husband becase you worry it’ll be the last time you see him, but no one knows you like you do – you ‘just’ need to figure out when you know you will need a little extra looking after, then you and your Darling Husband can handl it one wave at a time – They’ll always pass. 

Post # 7
Member
1128 posts
Bumble bee

My psychiatrist gave me a really helpful chart for my anxiety and OCD.  Hold on I will look for a copy to attach.  Like most things, being organied and keeping track will help you maintain control.

I also attached a list of cognitive distortions.  I think recognizing these helps me dig myself out of holes sometimes.

My other therapist that I just started talked to me about my breathing.  Do you breathe from your chest?  Apparently I do and it’s a cause for anxiety and fatigue.  There are YouTube videos for breathing which sound super unhelpful but if you take them seriously, they are valuable.

If you go the medicine route, please do look up the good and the bad aspects.  

Post # 9
Member
2482 posts
Buzzing bee

I know it sounds incredibly trite and cliche, but mindfullness and meditation actually really do wonders for anxiety. They sharpen your mind and give you more control.

I have PTSD and used to have really terrible panick attacks, but I haven’t had one since I started my mindfullness and meditation practice a few years ago. 

Mindfulness also teaches you how to refocus your energy onto yourself instead of, say, your boyfriends, or the traffic you’re stuck in, etc. 

Now, when I start to feel anxious, I check to see what my energy’s doing – and sure enough, it’s almost always the fact that my energy is straining toward someone or something else that’s causing it. I recenter my energy, and the anxiety vanishes.

Another useful tool for me is a wordpress blog set to private and password protected. I only visit it in incognito mode so that it doesn’t show up in history and won’t get cached. I write in it freely without fear that anyone will read it, and that helps me figure out where anxiety is coming from, or just simply to organize my thoughts. 

ETA: Also, I go to the gym 2-4 x’s a week. This helps both to expend any extra energy (that could otherwise turn into anxiety) AND to practice focusing my energy and breathing.

Post # 11
Member
5594 posts
Bee Keeper
  • Wedding: October 2017

I can’t tell you how many times I’ve kept myself up at night with “and then this person will say this, then I will say that, then if they respond with THIS, I’ll say THAT and on and on” entirely made up scenarios and conversations in my head. A lot of my anxiety is the unknown, so I think it’s a way of trying to navigate that.

Then, I’m tired the next day, which heightens my anxiety anyway because my coping skills are a bit lacking.

It’s a horrible cycle. The key is to pin point it when it starts.

Post # 13
Member
487 posts
Helper bee
  • Wedding: September 2017

futuremrss17 :  I’m so glad I wasn’t just talking crap!  I like the idea of breathing exercises -but for me it’s good to have that golden ‘thump’ at the end ๐Ÿ™‚  If I shoot badly and miss then I have something solid to focus my annoyance on.  ‘Damn target moved’ or something.

I actually haven’t been able to shoot in a while, I injured my back/shoulder quite badly and couldn’t draw for months, then had to go down to a MUCH lower poundage which threw me off completely (I shoot bare-bow and can’t get it right with a sight.)  H2B is very used to shouts of ‘I REALLY NEED TO SHOOT SOMETHING’ on bad days ๐Ÿ˜€

 

I really hope you can find some time for yourself this weekend ๐Ÿ™‚

Post # 14
Member
2482 posts
Buzzing bee

One trick I have for making myself go to the gym is to say to myself “I’ll just stop in for a 10 minute easy walk on the treadmill.” Then, of course, once you’re there and you’ve gotten your blood pumping, you wind up staying and having a great workout!

Good luck on the wordpress front – PM me if you have any trouble. It’s my life saver. I’m a planner, but I don’t want to bug SO or friends with my need to constantly go over plans, so I go to the blog instead and write out scenarios and timelines with all the hypothetical details my heart desires!

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