How do you manage your anxiety?

[Deleted member 14573]

I get periods where I feel so anxious that I want to hurt myself. I feel like I'm always about to cry.

What helps you manage your anxiety? Anything besides meds?

 

[MichaelNomad123]

Routine helps. Routine and being busy. I've found that during periods of my life when I have a lot going on, most of my anxiety tends to dissipate. I suppose this makes sense on face validity because my mind is so preoccupied with other things that I don't worry about my normal problems. When I was drawing for 10 hours a day, I would pretty much never experience anxiety.

As for more simple methods of coping, I used to smoke a lot, which kind of helped. I wouldn't advise that to you for obvious reasons, but I believe there are a lot of smokers here for this reason.

I've found that walking helps when I am having an anxious episode. As soon as I start to feel it, I put my boots on and head out the door. No looking in the mirror. No fixing my clothes. Keys, boots, coat, out the door.

Breathing exercises can help. I struggle with skin problems and have had a lot of physical pain in my life. I practice steady and meditative breathing when I'm experiencing either pain or anxiety. It helps me a lot but it requires practice and patience. It won't help you for a long time, until it does, if you understand me. If this is something you are interested in, google meditation breathing and read a guide. It is common as a foundation of all meditation. It's very worth while to practice, plus it's a cool conversation topic to tell someone you meditate to some extent!

 

[W’ren]

Nauture walks, showers, colouring in those adult colouring books.. anything distracting really... watching a movie or tv show...
Something that engages the mind a little but not too much... something that makes you use your hands a bit too-
Like knitting or crochet, those would be perfect... repetitive motion! Doing the same movement or sets of movements over and over again!
And doing anything crafty rewards you with a result... a finished craft! Lol.

 

[Deleted member 14573]

Thanks guys, this is really helpful.

I must admit I am terrible at sticking to a routine. I hope this is something I can overcome properly. Small steps.

Walking is good, I tend to jog when I am completely overwhelmed. I guess it helps in the moment. I don't meditate or do breathing exercises, so it should be worthwhile to start.

@Echo knitting sounds like a fantastic idea! I tend to fidget a lot and do repetitive things like ripping paper, so it would keep my hands occupied at least.

 

[Amumu]

Sometimes taking baths, listening to very calm music, reading
I haven't found anything else sorry

 

[Sensei]

Self-medication with herbs.

 

[waived]

Sometimes I cry and have to go for a mini walk even if it's just stepping outside. Guitar helped me focus on something other than bad thoughts and feelings and there are enough videos online that showed me only the songs and parts of songs that I wanted to play without having to understand anything properly because then I could play and sing. Changing my temperature to chilly so that I can warm up again. Writing out my problems only if it feels okay and crying more.

 

[Amumu]

With regard to meditation, maybe you should ask @Meditation guide , right?
It's the last time I'm trying to do jokes, sorry.

 

[foreverlikethestars]

honestly? klonopin.

 

[Lordsudbury]

I just cry a lot and then watch tv

 

[lost guy]

Beer. A lot of beer.

 

[VivaldiBR]

I had many panic attacks due to anxiety. I only cured it when I decided that i cant control everything: the situation and my body sensations. I just let things flow.

But there are some techniques: through breathing, meditation, playing a instrument, laying down, contract and relax your muscles etc.

When you have anxiety it means that your mind is on the future. Trying to focus on the present moment.

 

[Gnip]

Thanks guys, this is really helpful.

I must admit I am terrible at sticking to a routine. I hope this is something I can overcome properly. Small steps.

Walking is good, I tend to jog when I am completely overwhelmed. I guess it helps in the moment. I don't meditate or do breathing exercises, so it should be worthwhile to start.

@Echo knitting sounds like a fantastic idea! I tend to fidget a lot and do repetitive things like ripping paper, so it would keep my hands occupied at least.

For practicing perfect diaphragmatic breathing, get a garden variety Voldyne Incentive Spirometer. I learned diaphragmatic breathing backwards, by purchasing biofeedback equipment including a pair of respiration sensors, but then was simply not able to get it right with a number of sessions with a biofeedback therapist. Then I remembered the Voldyne Spirometer I was given when I had recently been hospitalized. PRESTO! The very first time I was hooked up to all my biofeedback equipment and used my Voldyne, I produced the exact perfect clinical response protocol Dr. Erik Peper developed (the universal Gold standard for diaphragmatic breathing).

I did not continue using diaphragmatic breathing because it failed to alleviate my anxiety and simply made me feel light headed and dizzy, but a Voldyne Spirometer is the way to instantly master Yogic respiration and clinical diaphragmatic biofeedback breathing (methods which can take months to understand and master) at warp speed. If breathing exercises offer any value for you at all, this cheap plastic device (under ten dollars) is the INSTANT way to find out!

 

[knux]

Late night walks. I live in a small coastal town with big cliffs and gorgeous scenery and it honestly feels like I'm the only person on the planet late at night when there's nobody else about, looking up at the stars. It soothes me.

 

[Sinkinshyp]

I take xanax and other meds, I know that wasn't what you were wanting to hear. I also listen to binural beats meditation on youtube focusing on the tones does help relax me.

 

[Huntfish34]

Yepp.. Xanax, nicotine, beer, weed, LSD, mushrooms, .. sorry but those are the Main things helping me cope 1 day at a time.

 

[Nemy]

A lot of meditation. Seperate my triggers from my reactions. Walk/hug the dog. Cook. Play piano. Watch comedies.

Panic attacks are a different thing though. I usually call my sister or best friend if the breathing technique doesn't work.

 

[liluglibih]

As for more simple methods of coping, I used to smoke a lot, which kind of helped. I wouldn't advise that to you for obvious reasons, but I believe there are a lot of smokers here for this reason.

I'm not against smoking as I smoke myself but I wouldn't reccomend either. It's a double edged sword for some, I find it increases what state you're already in.. so yeah not always a good thing

 

[BitterlyAlive]

I just want to say that I struggle with the same thing. I don't really know what helps, because my anxiety is pervasive and seems to always be in the background. I try to distract myself by driving or forcing myself to interact with people. Sometimes it helps, sometimes it doesn't... I'm so sorry you struggle with anxiety too.

 

[Weary Soul]

I suffer from terrible anxiety.

Biologically, I think it is an overload of adrenaline (fight, flight, or freeze), and the best solution may be to exercise to get rid of the adrenaline.

That being said, I find it very hard to think rationally when I am in the midst of anxiety - even breathing is hard.

**hugs**

 

[Wraith]

Anime, alcohol, and a whole lot of dissociation.

 

[Niftypoint124]

Biologically, I think it is an overload of adrenaline (fight, flight, or freeze), and the best solution may be to exercise to get rid of the adrenaline.

Propranolol has been *chef's kiss* for this exact reason

 

[Weary Soul]

Yes!

I was put on propranolol many, many years ago for migraines, and my anxiety completely disappeared - it made me numb.

I was shocked, I did not know what life was like without anxiety before that !!!

It also made me so tired all the time that I could not function (smh) so I stopped taking it.

I was on the lowest dose and really responded to it, with what I know today, I would try to formulate a lower dose to help with the anxiety but offset the fatigue.

 

[Niftypoint124]

Yes!

I was put on propranolol many, many years ago for migraines, and my anxiety completely disappeared - it made me numb.

I was shocked, I did not know what life was like without anxiety before that !!!

It also made me so tired all the time that I could not function (smh) so I stopped taking it.

I was on the lowest dose and really responded to it, with what I know today, I would try to formulate a lower dose to help with the anxiety but offset the fatigue.

I'm curious what kind of dosage they had you on? Granted, I spent months finding a new prescribing doctor that will allow me to utilize my "less is more" strategy with prescriptions, but they started me at 10mg at night, then adding another 10mg in the morning after a week or so.

 

[Weary Soul]

I'm curious what kind of dosage they had you on? Granted, I spent months finding a new prescribing doctor that will allow me to utilize my "less is more" strategy with prescriptions, but they started me at 10mg at night, then adding another 10mg in the morning after a week or so.

I don't remember, it was ages ago and I am not sure if the recommended dosages have changed since then. If they have not changed, then it was the lowest possible dose with an expectation to titrate the dose up until they found the right dose for me. Had they increased the dose, I probably would have been sleeping 24/7. My metabolism with meds is very odd - some hit me like a brick; whereas, others have little to no effect. Course docs don't listen when I try to tell them. I am not sure what country you are in (not asking for details), but here we have compounding pharmacists who can re-formulate meds to find the best dose based on individual metabolism with a script from the doc. If you have that available, it might be an option. :)

 

[Niftypoint124]

I don't remember, it was ages ago and I am not sure if the recommended dosages have changed since then. If they have not changed, then it was the lowest possible dose with an expectation to titrate the dose up until they found the right dose for me. Had they increased the dose, I probably would have been sleeping 24/7. My metabolism with meds is very odd - some hit me like a brick; whereas, others have little to no effect. Course docs don't listen when I try to tell them. I am not sure what country you are in (not asking for details), but here we have compounding pharmacists who can re-formulate meds to find the best dose based on individual metabolism with a script from the doc. If you have that available, it might be an option. :)

At this point I'm probably good to go with the current RX, though I'm curious about the dosage. It's sweet that y'all are able to get custom mixes -- definitely not a thing here. Would you ever try it again at a lower dose, then?

 

[Weary Soul]

At this point I'm probably good to go with the current RX, though I'm curious about the dosage. It's sweet that y'all are able to get custom mixes -- definitely not a thing here. Would you ever try it again at a lower dose, then?

Nope. A subsequent doc put me on Xanax for anxiety 3 mg/day for ~10 years. It controlled the anxiety and I was able to function very well with it - no tiredness, no euphoria... However, when the opioid crisis hit, he stopped prescribing it cold without a taper. I ended up with a grand mal (tonic-clonic) seizure and sustained a severe concussion (this was the 4th and final severe head injury in a 7-year period; the worst being a brain bleed and carniotomy awhile back). I can no longer function, work, my memory is gone, I have permanent post-concussive syndrome.. yada, yada ... just too many head injuries. So I refuse to take meds unless they are absolutely necessary now.

On edit: This is one example of how meds impact me differently. People have been shocked that I could function on 3 mg/day. Maybe it is just an indication of how severe my anxiety was. But it is moot now.

<3

 

[Niftypoint124]

Nope. A subsequent doc put me on Xanax for anxiety 3 mg/day for ~10 years. It controlled the anxiety and I was able to function very well with it - no tiredness, no euphoria... However, when the opioid crisis hit, he stopped prescribing it cold without a taper. I ended up with a grand mal (tonic-clonic) seizure and sustained a severe concussion (this was the 4th and final severe head injury in a 7-year period; the worst being a brain bleed and carniotomy awhile back). I can no longer function, work, my memory is gone, I have permanent post-concussive syndrome.. yada, yada ... just too many head injuries. So I refuse to take meds unless they are absolutely necessary now.

Yikes, that is wild! I'm so sorry to hear your doctor was that careless when trying to get you off Xanax. :/ Given all that and how often people experience lightheadedness while taking propranolol, I don't blame you for trying to keep your pill intake to a minimum.

Previously I tried something that was the equivalent of super-Benadryl, which did nothing to help my anxiety, and then Klonopin, which makes me fall asleep at low doses and has the delightful side effect of making the following day 10x more difficult to get through.

 

[Weary Soul]

Yikes, that is wild! I'm so sorry to hear your doctor was that careless when trying to get you off Xanax. :/ Given all that and how often people experience lightheadedness while taking propranolol, I don't blame you for trying to keep your pill intake to a minimum.

Previously I tried something that was the equivalent of super-Benadryl, which did nothing to help my anxiety, and then Klonopin, which makes me fall asleep at low doses and has the delightful side effect of making the following day 10x more difficult to get through.

Thank you! Yes, it was actually malpractice on his part, and it was sheer hell trying to get off the stuff and has permanently damaged me.

I know of the super-Benadryl med. That worked for me for awhile (can't remember the name off the top of my head, I think it begins with an H??), but it did not work for long - I become tolerant to it pretty quickly. It may work for others though (also helps with sleep).

Klonopin, IMO, is a dangerous med, moreso than Xanax if taken long term - it can actually alter your personality and cause blackouts. I am not surprised it makes you tired for that long. Unlike Xanax it has a much longer half-life or time to total clearance from the body.

I am glad that the propranolol is working for you!! It was a wonder drug for me at the time aside from the tiredness. :)

 

[Dr Iron Arc]

I try to watch videos/movies/shows that I know aren't gonna be stressful for me to watch...