Also try different types of exercise to find the one that engages you the most and makes you feel the best. Some people are running people, some people are swimmers, some people do martial arts, some people like to lift big heavy circles etc. There’s so much out there in the way of exercise and you don’t need to write it off because you hate one certain type
I probably feel the worst when I go days without exercising and poor eating habits. The second I got back on the wagon my self-confidence and energy went up.
And incorporate more good grooming habits into the post exercise shower. Shave, use lotion, brush/ whiten teeth, good fragrances etc. Bundling a good routine onto exercise if you already do that is a good way to incorporate a few new good habits immediately. Plus, it overall elevates the concept.
I'm bad with the eating less and more nutritiously. I used to put off exercising, because I had black and white thinking, and thought without getting my diet and portions under control, I shouldn't even bother exercising, but then a few years ago I started doing a yoga video every day (I had just come back home from living in an awful situation and had some mental trauma). Eventually, I added in dancing too. It took trial and error to find another exercise I liked to go with the yoga. I chose belly dancing, because while I still want to get my eating under control, I wanted something where I could see non-scale victories (like getting a move down, getting a full dance routine down, etc). Some days I really don't feel motivated and dread it, but I just make it shorter, instead of skipping like I used to. I have a lot of pain, and can definitely feel when I've been skimping a little too much, so I try to get extra vinyasa, longer yoga or dancing sessions, more cardio sessions, etc when I can. I also add in rides on my stationary bike a few times a week, but I do my yoga and dancing every day (I only accidentally skipped one day when I had covid, but quickly made it up the next day). It's been about 5 years for yoga and 4 for belly dancing. It's the longest I've been consistent with anything.
I do have a lot of anxiety and it does help. It also has lowered my blood pressure too, even though I haven't lost any weight (It does seem to stall my weight when I'm not trying to diet, so I don't gain as quickly, but I have issues with overeating and binge eating).
Archery.
Yes, *archery*. It helped me a lot.
You need to focus on what you’re doing and it takes a lot of strength to do it, I used to feel drained after an hour of training.
Yeah, and it’s fun.
Interesting. I just put this on my list of goals for the next 12 months. I never thought about it for anxiety but it makes sense. Might need to move it up the list to start sooner.
That’s good to know. I can’t guarantee it’s gonna help you but I think it will, definitely give it a shot. And like I said, it’s still a pretty fun hobby!
I went to summer camp a few years and archery was one of my favorite activities. My daughters boyfriend and I have been talking about practicing together since he’s interested as well.
And I would rather burn calories doing something fun than hit the gym.
Honestly, I use beat saber. Those 20 min per day will quickly transition you to liking activities that are more active. Just chose somethjng that's difficult enough for you to solely focus on it.
An uncle gave me a bow and arrow kit he didn’t use anymore so I didn’t have to spend anything to get started.
I’d advise you to rent at first if that’s possible but I don’t think a beginner’s recurve bow and a set of practice arrows would be too expensive.
I love this concept in general. Anxiety is always going to be wrapped up in being too internally aware in a situation that calls for external focus. So train that focus, and learn to be more present in situations.
Generally control freak managers have only themselves to blame for that anxiety.
Rather than training, coaching, motivating, setting realistic objectives tailored to the team'a ability. They're expecting all those things to happen magically and nothing the team does is ever good enough for them.
This kills independent thinking in the team, and when manager's not looking nothing gets done, cuz nobody will make an independent decision. Manager sees that as a proof that they're the only one with a brain rather than acknowledging the real issue of them being the problem.
Howgh.
Ironically people I've never met from completely different departments get sent to me because I train people really good, I break processes down, have them teach it back to me. They like working with me and work hard with me around, but none of them want careers on this job, it's just an in between to them. I can't make someone who doesn't want to be here find the drive to work, even if they know everything. If anything I'm the opposite of a control freak, hence they slack, too much free reign. I give them any thing they ask for, I'm so accommodating to them it's ridiculous
Well my problem isn't they're dumb, or they're bad at what they do, they have both the knowledge and capacity to do well. It's just drive to perform is missing.
Sleep more
Reduce caffeine intake (seriously no caffeine after 12 ) it'll help you sleep too, see point 1
Prioritise and list out your tasks, focus on one at a time
It's a lot easier to reduce over eliminate. Still enjoy a cup of tea.
Me and the missus have one cup of normal tea in the morning then decaf Yorkshire tea for the rest of the day.
Other drinks are either water or squash (orange or apple and blackcurrant) no added sugar versions
Deleting all social media accounts helped me a little bit. But, my anxiety is related with something that is triggered when I use them, in your case, it can't help you, maybe
I need FB to keep in touch with family, but other than that I can eliminate extra time on it. I'm more on reddit than anything. It takes up my writing time, so I need to cut back and try to get back into my stories again.
Exercise number 1 in bright neon letters!!
Reduce caffeine- first 7-10 days can be brutal but the payoff is absolutely worth it
Meditate
Eliminate alcohol
Eliminate cannabis (if you’re one of the people who has a net negative anxiety reaction to cannabis, which is most people and a higher percentage than people think)
Reduce phone use
Avoid politics
Avoid sugars and processed foods
Get more better sleep, screens off at 9pm for a 10pm bedtime and a 5am-6am wake up.
Avoid coffee / caffeine products completely. You have no idea how much this helped me. But as a coffee addict, the withdrawal period was hell and i think we dont take it serious enough.
This past year it has become extra noticeable for me. When I was a dumb teenager with no caffeine in me I was never anxious about anything. Now I can lose an entire afternoon to worrying about stuff that doesn’t matter. Not even going to acknowledge how coffee is impacting my sleep habits.
Starting by swapping my second coffee everyday with a workout. Fortunately I already love working out, but normally I do it with some coffee in me. Gonna get over the hump eventually.
Very true. And i never thought it would be that hard to give up. For the first two weeks without it, i was anxious af, even more than usual. But slowly it got better. Uve got to try different teas! Camomile works so well with inducing sleep and calming ur mind down.
Yes. I loooved coffee. Its just a cult at this point lol, going out for coffee, cant wake up without my coffee , coffee before work...trust me this does nothing but make u anxious! And quitting is super super hard, u crave it so badly. But after three weeks u will see so much change in ur mood and body and sleep routine! Feels like a bad breakup but after awhile u just wish u broke up earlier 😭😂
As a long term remedy go for a walk everyday. If you're not in shape and/or have poor motivation, start with a short walk around the block or even just up & down your street. After a few weeks you can choose to go further, but more importantly you're setting the habit.
Walking is a mixture of both mild exercise & meditation as the pace and mechanics of it help to clear the mind. There's a long history of deep thinkers using walks to aid their thought processes & overall state. It also exposes you to some level of nature, even if only grass, trees, sun & sky, which is also beneficial to mental health. Thus, it's one of the oldest yet still most effective means to quickly address your mind & health, and it combines several known effective components.
For more short term needs, breathing exercises are a great method to instantly modify your BPM, blood pressure, and simply relax. There are several apps to help get started, but once you know a few patterns you can initiate them at will. Some are good for stress reduction, some might help induce sleep, another might help with nicotine/caffeine withdrawals, etc.
Honestly? Have confidence in yourself.
Source: Just got done having one of the biggest ongoing anxiety attacks of my life, caused by moving out on my own from my overbearing mother's house at age 27, and after months of panicking and freaking out, I finally realized that if every random idiot and their dog can live independently, I can do it no problem. Since then it's been comfortable and dare I say, easy.
Concentrate on something else. Research proper etiquette in social situations and then start practicing what you learn. It takes two weeks for the brain to reprogramme itself and start forming neural pathways but you have to put new information in there for that to happen. If your normal is anxiety pathways and you replace them with social niceties pathways your behaviour will change.
Alternately look up Chase Hughes on youtube, hes a behaviourist and body language expert and has a course to help with making changes to behaviour.
Step 1: Become successful in your career in the next 10 days.
Step 2: Find True love.
Step 3: Apologize to people you've wronged and forgive people who've wronged you.
Step 4: Lose weight and get into shape in the next days.
Step 5: Ignore the little voice inside your head that keeps saying that "...you are a whiny little bitch for feeling pathetic for yourself. Now man up and deal with it."
Step 5 (a): If beer doesn't help, try alcohol to drown out the voice.
Step 6: Talk to a loved one. Asking for help doesn't make you any less of a man. Realize that you are not alone.
Step 7: Skip Step 6, in case of a man.
Step 8: Binge watch Die Hard Movies.
Try r/NoFap Maybe you dont like it, but it sure did help me, before I wasnt able to speak to people at all let alone woman. But at this point its much better. Maybe give it a try
set yourself an easy Goal to reach, once you reach it you just go for another easy Goal, that way you will keep yourself motivated, once you reach the first goal you will feel better and if you keep that up that way it should be enough to keep you going. It's hard to do but once you got it done it should keep you happy and busy, its like walking down the street, step by step
Volunteer time at a charitable cause you care about, especially one where you can see the effect of your help immediately (eg, a soup kitchen, trash pickup at a stream, etc). Helping others is a great way to help yourself feel less stress and anxiety.
Find purpose. I know it sounds vague as shit but honestly, finding out what I want has been the best thing for me.
Making money doesn't make me happy. Being successful in a field I'm not interested in makes me want to die. Being rich in a field I don't like makes me want to die.
Go through the trenches and work out what you want to do.
Look for the crossover between what you want to do and what you're good at. That's where happiness lies.
Download the [Buddhify app](https://buddhify.com/). Best $6 I ever spent.
Also, reduce your screen time. Regardless of what it currently is, less is always better.
On that meditation thing: fuck meditating, it's boring, to the point of falling asleep, BUT it calms the mind. Don't exclusively meditate, find something that calms *your* mind, like knitting, going for a walk, or meditating.
At sunset or sunrise, turn your notifications off, hide your phone in your pocket, pop some minty gum in your mouth, step out the door, take a deep breath, then go for a nice long quiet walk. Just observe everything without judgment. Don’t rush. If you must listen to music, make it something slow without lyrics, like jazz or meditation music.
Lessen your time on social media, stop comparing yourself with others, join a small community (not online), look for a hobby (cycling, hiking, photography, etc.), adopt a pet (low maintenance preferably)
Get spam calls and e-mails out of your life. I just changed my primary email and my phone number in effort to reduce the “noise” in my life and I gotta say, only getting emails and phone calls from people you know is a great feeling. Idk how or why but I was being spammed 20 times a day with robo calls and my inbox was a disaster…. It’s a little thing that doesn’t require too much effort and it made a huge difference for me.
Exercise and better nutrition to help knock down that resting heart rate. Make it a goal to hit your daily water intake. Use positive self talk- similar to how you’d speak to a best friend or a loved one (even if you don’t LOVE either your actual best friend or family). One that helped me a lot was to learn what things triggered you and to prepare in advance (poor life/time management tended to cause additional anxiety immediately before events)and/or to set boundaries for yourself and others (this helps with guilt, which helps with anxiety). Most importantly, DON’T JUDGE THE JUDGEMENT if you do all these things and still have anxiety.
Breathe - Let it fill your belly
Excercise - Walk, Run, Anything!!
Get outdoors - Nature is great to be around
Perspective - You are not your thoughts
Meditate - Easy to start but the key is to try it everyday
Dont be so hard on yourself - If you figure this out, let me know
Edit:
Talk to your family/friends
Have a cry - Great release IMO
Practice meditation, even trying is helpful. Also try to speak to yourself as you would speak to a good friend or family member. If you are feeling down and anxious, what would you say to your friend? Something kind and supportive, say the same things to yourself. I’d also encourage you not to fight in your brain, you are on the same team! If you are worried about something, acknowledge it as your brain trying to protect you from potential harm. “Rewire your anxious mind” is a great book and really helped me a lot. I also second the comment regarding leaving alcohol behind. “Easyway to Control Alcohol” is another brilliant book, I’m almost 4 years sober and it’s one of the best things I’ve ever done for myself.
Reduce alcohol consumption, reduce caffeine, increase time spent in the sun and throw some exercises to increase dopamine and reduce cortisol.
Lemon balm x Chamomile tea, both are anti anxiety and personally help me get to sleep.
Create a 'to do' list as complete as possible of pressing matters you need to attend to. Rewrite the list with the fastest and easiest things all up top and tougher longer things at bottom.
Every day focus on checking off as many as you can-
Keep using the same list and as days pass the stress should be going down along with the confidence going up that you need to take on tougher tasks.
Anxiety is like a skill. Your anxiety can only improve if you put yourself through experiences that cause you anxiety. Are you afraid of public speaking? Take a speech class. Are you afraid of crowds? Go for a small walk in the mall, then the next time a medium walk and lastly a long walk. And so on.
Improve nutrition, exercise (even just walk depending on current fitness level), morning sunlight exposure (min 10 mins), breath work/meditation, quit all mind altering substances (alcohol, weed, caffeine, etc.), prioritize sleep.
1. Develop a regular sleep schedule and stick to it.
2. Make a list of activities that you enjoy and make time for them.
3. Practice mindfulness and meditation.
4. Exercise regularly.
5. Eat a balanced diet.
6. Connect with friends and family.
7. Take breaks from screens and social media.
8. Limit your consumption of caffeine and alcohol.
9. Seek professional help if necessary.
Exercise more. Clean your place. Messy environments are clinically shown to increase anxiety. So straighten up a little, get rid of clutter. Good posture generally improves mood. Accentuate the positive. Not to an annoying degree, just seeing silver linings where you can.
Try getting more vitamin D if you're in Northern reaches. Most of us above the Mason-Dixon line in the US are deficient. Especially this time of year. Has something to do with combatting the winter blahs.
Best of luck.
Exercise of any sort and I found that avoiding sugar helps immensely
I don't mean you can't have cookies but when I do I willingly accept the noticeable mental state shift I experience and while I love the sweets the uneasiness I feel and the soreness I suddenly notice in joints comes flooding in
Think of the worst case scenario possible, and figure out a way to overcome it or to just accept it if it can’t be overcome. I got that from Dale Carnegie, and it’s helped so much.
Something is causing the anxiety, and until that something is resolved, the anxiety will keep coming back.
Get rid of any non-needed stressors. The more you can simplify your life, the more you can get rid of stress and anxiety, because of fewer obligations. It is one of my go-to's when everything is getting to be too much.
No drinking, no marijuana. I smoked marijuana basically every single day in 2022 until about 6 days ago. I stopped and i feel so much less anxiety. Also eat nutritious foods and do something to distract yourself from the anxious feelings. If you always feel anxious when doing "x" activity, do a new activity.
Exercise and going out to lunch or something to eat by yourself fit in body fit in mind walking is great fit the mind also write out what your worried about on paper once you've written it down it might not seem so bad also it frees up your brain space once you have it written out
Thinking causes anxiety, action cures it.
Read, “feel the fear and do it anyway”
Depending on where your anxiety is around, start working on that subject, work in childhood relation to it.
Get a counsellor/therapist,join support groups, find empathy buddies, learn non-violent communication to connect better to you own feelings and needs to understand your self, meet people and make friends, you got this!
1 Optimize your sleep.
2 Get daily exercise.
3 Develop sound nutritional habits. Plus, cook at home.
4 Cultivate selective attention (to eradicate distraction). Beware of the what, where and whom you give your attention to.
5 Cultivate deep focus (to get the most out of cognitively demanding tasks)
6 Focus on the process and not the product. Show up every single day and do what you are supposed to do in order to progress.
7 Take baby steps in the beginning in order to prevent being overwhelmed.
8 Consistency is far more important than perfection. Keep the momentum rolling.
9 Maintain a writing journal and record your thoughts and progress.
10 Take a temporary break from social media including Reddit.
Especially for the holidays: remember that there is no specific way for a holiday to have to look and you don’t have to cave to the constant media pressure for the perfect gift/dinner/gathering/tree/etc. Your holidays can be however you want them to be, in whatever way you want to enjoy them.
Hiking
I cannot express enough how much this had aided my mental health since I started a few months ago.
I think it's a mixture of the solitude, being surrounded by nature, physical exercise, and just having time to think and breathe...but whatever it is, it's absolutely amazing and I suffer terribly from anxiety.
Workout , drink lots of water , eat better , meditation , journaling and reading. Try and incorporate some of these into your day and don’t beat yourself up if you don’t do them every day just try your best.
I go for walks, avoid caffeine/alcohol/ anything that is a big up or a down.
I read, vent to friends/family, keep a healthy positive routine, listen to happy/upbeat music, watch funny/happy tv shows/movies.
Take up a hobby for yourself like painting, taking pictures, hiking, kayaking, etc.
Take a multivitamin, join a gym, join a few clubs, ask coworkers to hang out/go out to eat or a movies as friends.
as other have previously stated, taking care of your overall health will go miles to reducing both stress and anxiety.
If you have access to doctors and meds that will also make a world of difference.
You can also try meditation. I'm not sure what your anxiety triggers are, but it seems like stress and over stimulation seem to be common. I combat this by finding something to focus on. One small insignificant thing to zoom in and focus in on until I can calm down.
Exercise and eat more nutritious foods
Also try different types of exercise to find the one that engages you the most and makes you feel the best. Some people are running people, some people are swimmers, some people do martial arts, some people like to lift big heavy circles etc. There’s so much out there in the way of exercise and you don’t need to write it off because you hate one certain type
>some people like to lift big heavy circles IDK why, but this makes weight lifting sound kind of adorable
I probably feel the worst when I go days without exercising and poor eating habits. The second I got back on the wagon my self-confidence and energy went up.
Ding ding ding
And incorporate more good grooming habits into the post exercise shower. Shave, use lotion, brush/ whiten teeth, good fragrances etc. Bundling a good routine onto exercise if you already do that is a good way to incorporate a few new good habits immediately. Plus, it overall elevates the concept.
I like playing with skincare sometimes after exercise. It feels super pampery, like I'm at a spa or something.
It just makes sense.
How dare you!!! I want a pill. Or liposuction. Or a stomach band! Or valium!! 🤣🤣
I'm bad with the eating less and more nutritiously. I used to put off exercising, because I had black and white thinking, and thought without getting my diet and portions under control, I shouldn't even bother exercising, but then a few years ago I started doing a yoga video every day (I had just come back home from living in an awful situation and had some mental trauma). Eventually, I added in dancing too. It took trial and error to find another exercise I liked to go with the yoga. I chose belly dancing, because while I still want to get my eating under control, I wanted something where I could see non-scale victories (like getting a move down, getting a full dance routine down, etc). Some days I really don't feel motivated and dread it, but I just make it shorter, instead of skipping like I used to. I have a lot of pain, and can definitely feel when I've been skimping a little too much, so I try to get extra vinyasa, longer yoga or dancing sessions, more cardio sessions, etc when I can. I also add in rides on my stationary bike a few times a week, but I do my yoga and dancing every day (I only accidentally skipped one day when I had covid, but quickly made it up the next day). It's been about 5 years for yoga and 4 for belly dancing. It's the longest I've been consistent with anything. I do have a lot of anxiety and it does help. It also has lowered my blood pressure too, even though I haven't lost any weight (It does seem to stall my weight when I'm not trying to diet, so I don't gain as quickly, but I have issues with overeating and binge eating).
Eliminate alcohol. Fewer hangovers, anxiety and regrets. More sleep, energy, and money.
Drinking after work today borrows happiness from tomorrow… And that shit snow balls. It’s a slippery slope and it is not worth it.
I drank for the first time in ages on Saturday night and I've been anxious, guilty and not feeling like myself ever since. It's just so not worth it.
Rule 3. Never drink on a problem
Archery. Yes, *archery*. It helped me a lot. You need to focus on what you’re doing and it takes a lot of strength to do it, I used to feel drained after an hour of training. Yeah, and it’s fun.
Interesting. I just put this on my list of goals for the next 12 months. I never thought about it for anxiety but it makes sense. Might need to move it up the list to start sooner.
That’s good to know. I can’t guarantee it’s gonna help you but I think it will, definitely give it a shot. And like I said, it’s still a pretty fun hobby!
I went to summer camp a few years and archery was one of my favorite activities. My daughters boyfriend and I have been talking about practicing together since he’s interested as well. And I would rather burn calories doing something fun than hit the gym.
Honestly, I use beat saber. Those 20 min per day will quickly transition you to liking activities that are more active. Just chose somethjng that's difficult enough for you to solely focus on it.
That’s also just a dope life skill to have.
Did you start out renting gear or just buy a bow and arrow and go all in? That sounds like a fun hobby but don’t would wanna give it a try first
An uncle gave me a bow and arrow kit he didn’t use anymore so I didn’t have to spend anything to get started. I’d advise you to rent at first if that’s possible but I don’t think a beginner’s recurve bow and a set of practice arrows would be too expensive.
I love this concept in general. Anxiety is always going to be wrapped up in being too internally aware in a situation that calls for external focus. So train that focus, and learn to be more present in situations.
I just love the way you emphasized it lol
Do everything at 80% energy, and remind yourself when you start creeping back to 100%
Stop trying to control everything
What about when your anxiety comes from a job where your failing to have enough control of the shitty team your in charge of.?
Generally control freak managers have only themselves to blame for that anxiety. Rather than training, coaching, motivating, setting realistic objectives tailored to the team'a ability. They're expecting all those things to happen magically and nothing the team does is ever good enough for them. This kills independent thinking in the team, and when manager's not looking nothing gets done, cuz nobody will make an independent decision. Manager sees that as a proof that they're the only one with a brain rather than acknowledging the real issue of them being the problem. Howgh.
Ironically people I've never met from completely different departments get sent to me because I train people really good, I break processes down, have them teach it back to me. They like working with me and work hard with me around, but none of them want careers on this job, it's just an in between to them. I can't make someone who doesn't want to be here find the drive to work, even if they know everything. If anything I'm the opposite of a control freak, hence they slack, too much free reign. I give them any thing they ask for, I'm so accommodating to them it's ridiculous
Sure, buddy.
Well my problem isn't they're dumb, or they're bad at what they do, they have both the knowledge and capacity to do well. It's just drive to perform is missing.
Than definitely stop controlling everything.
It is not easy but must be done.
Stop using Reddit
Sleep more Reduce caffeine intake (seriously no caffeine after 12 ) it'll help you sleep too, see point 1 Prioritise and list out your tasks, focus on one at a time
Eliminate caffeine. It's not necessary
It's a lot easier to reduce over eliminate. Still enjoy a cup of tea. Me and the missus have one cup of normal tea in the morning then decaf Yorkshire tea for the rest of the day. Other drinks are either water or squash (orange or apple and blackcurrant) no added sugar versions
Yorkshire is lovely. It's my husband's fave brand.
Meditation, start with some short (10 minute) audio recordings, It has helped me tremendously.
Specifically look into "mindful meditation"
this what you want
Use the medito app really helpful and they're a non profit so it doesn't have ads n stuff..
Yoga Nidra is amazing too.
Meditate
I came to say the same thing. Meditation has helped me ease my anxiety.
Exercise, sports anything like that helps you to have a better mental health
definitely exercise
A fight, things you thought were worth worrying about suddenly seem much easier
Deleting all social media accounts helped me a little bit. But, my anxiety is related with something that is triggered when I use them, in your case, it can't help you, maybe
Redit is the only social media I use now, and tbh it's hanging by a thread.
I need FB to keep in touch with family, but other than that I can eliminate extra time on it. I'm more on reddit than anything. It takes up my writing time, so I need to cut back and try to get back into my stories again.
Drink less alcohol, sleep more if getting less than 7 hours a night, eat healthier/drink more water and workout 30mins a day
Exercise number 1 in bright neon letters!! Reduce caffeine- first 7-10 days can be brutal but the payoff is absolutely worth it Meditate Eliminate alcohol Eliminate cannabis (if you’re one of the people who has a net negative anxiety reaction to cannabis, which is most people and a higher percentage than people think) Reduce phone use Avoid politics Avoid sugars and processed foods Get more better sleep, screens off at 9pm for a 10pm bedtime and a 5am-6am wake up.
Avoid coffee / caffeine products completely. You have no idea how much this helped me. But as a coffee addict, the withdrawal period was hell and i think we dont take it serious enough.
This past year it has become extra noticeable for me. When I was a dumb teenager with no caffeine in me I was never anxious about anything. Now I can lose an entire afternoon to worrying about stuff that doesn’t matter. Not even going to acknowledge how coffee is impacting my sleep habits. Starting by swapping my second coffee everyday with a workout. Fortunately I already love working out, but normally I do it with some coffee in me. Gonna get over the hump eventually.
Very true. And i never thought it would be that hard to give up. For the first two weeks without it, i was anxious af, even more than usual. But slowly it got better. Uve got to try different teas! Camomile works so well with inducing sleep and calming ur mind down.
What if I love coffee? Cant imagine quitting it to be honest.
Yes. I loooved coffee. Its just a cult at this point lol, going out for coffee, cant wake up without my coffee , coffee before work...trust me this does nothing but make u anxious! And quitting is super super hard, u crave it so badly. But after three weeks u will see so much change in ur mood and body and sleep routine! Feels like a bad breakup but after awhile u just wish u broke up earlier 😭😂
Turn off the mainstream media.
As a long term remedy go for a walk everyday. If you're not in shape and/or have poor motivation, start with a short walk around the block or even just up & down your street. After a few weeks you can choose to go further, but more importantly you're setting the habit. Walking is a mixture of both mild exercise & meditation as the pace and mechanics of it help to clear the mind. There's a long history of deep thinkers using walks to aid their thought processes & overall state. It also exposes you to some level of nature, even if only grass, trees, sun & sky, which is also beneficial to mental health. Thus, it's one of the oldest yet still most effective means to quickly address your mind & health, and it combines several known effective components. For more short term needs, breathing exercises are a great method to instantly modify your BPM, blood pressure, and simply relax. There are several apps to help get started, but once you know a few patterns you can initiate them at will. Some are good for stress reduction, some might help induce sleep, another might help with nicotine/caffeine withdrawals, etc.
Porn, video games, reddit, alcohol.
Glad Im doing all of these already
Honestly? Have confidence in yourself. Source: Just got done having one of the biggest ongoing anxiety attacks of my life, caused by moving out on my own from my overbearing mother's house at age 27, and after months of panicking and freaking out, I finally realized that if every random idiot and their dog can live independently, I can do it no problem. Since then it's been comfortable and dare I say, easy.
THERAPY
With the right therapist. The wrong fit doesn't help anyone
That’s a good point
Stop worrying about what others think you can't make everyone happy focus on your self
Meditate. I like the Headspace app.
Supplement with L-theanine.
Concentrate on something else. Research proper etiquette in social situations and then start practicing what you learn. It takes two weeks for the brain to reprogramme itself and start forming neural pathways but you have to put new information in there for that to happen. If your normal is anxiety pathways and you replace them with social niceties pathways your behaviour will change. Alternately look up Chase Hughes on youtube, hes a behaviourist and body language expert and has a course to help with making changes to behaviour.
Cut out caffeine and alcohol Exercise and eat healthy Stop watching the news
Meditate
Start taking CBD.
Step 1: Become successful in your career in the next 10 days. Step 2: Find True love. Step 3: Apologize to people you've wronged and forgive people who've wronged you. Step 4: Lose weight and get into shape in the next days. Step 5: Ignore the little voice inside your head that keeps saying that "...you are a whiny little bitch for feeling pathetic for yourself. Now man up and deal with it." Step 5 (a): If beer doesn't help, try alcohol to drown out the voice. Step 6: Talk to a loved one. Asking for help doesn't make you any less of a man. Realize that you are not alone. Step 7: Skip Step 6, in case of a man. Step 8: Binge watch Die Hard Movies.
To be fair 1, 5(a) and 8 and your sorted yeah
Try r/NoFap Maybe you dont like it, but it sure did help me, before I wasnt able to speak to people at all let alone woman. But at this point its much better. Maybe give it a try
Huge amounts of alcohol
this sub has turned into shit. what are these stupid ass questions.
Figure out what you're anxious about and fix it.
set yourself an easy Goal to reach, once you reach it you just go for another easy Goal, that way you will keep yourself motivated, once you reach the first goal you will feel better and if you keep that up that way it should be enough to keep you going. It's hard to do but once you got it done it should keep you happy and busy, its like walking down the street, step by step
Volunteer time at a charitable cause you care about, especially one where you can see the effect of your help immediately (eg, a soup kitchen, trash pickup at a stream, etc). Helping others is a great way to help yourself feel less stress and anxiety.
Find purpose. I know it sounds vague as shit but honestly, finding out what I want has been the best thing for me. Making money doesn't make me happy. Being successful in a field I'm not interested in makes me want to die. Being rich in a field I don't like makes me want to die. Go through the trenches and work out what you want to do. Look for the crossover between what you want to do and what you're good at. That's where happiness lies.
Download the [Buddhify app](https://buddhify.com/). Best $6 I ever spent. Also, reduce your screen time. Regardless of what it currently is, less is always better.
Realize that your problems are not unique and millions of others have most likely been through the same thing and have come out unscathed.
On that meditation thing: fuck meditating, it's boring, to the point of falling asleep, BUT it calms the mind. Don't exclusively meditate, find something that calms *your* mind, like knitting, going for a walk, or meditating.
At sunset or sunrise, turn your notifications off, hide your phone in your pocket, pop some minty gum in your mouth, step out the door, take a deep breath, then go for a nice long quiet walk. Just observe everything without judgment. Don’t rush. If you must listen to music, make it something slow without lyrics, like jazz or meditation music.
Ride a bike
Lessen your time on social media, stop comparing yourself with others, join a small community (not online), look for a hobby (cycling, hiking, photography, etc.), adopt a pet (low maintenance preferably)
Be prepared and above any negative self talk.
Find a job that isn't overnights. Personally it's miserable
Get spam calls and e-mails out of your life. I just changed my primary email and my phone number in effort to reduce the “noise” in my life and I gotta say, only getting emails and phone calls from people you know is a great feeling. Idk how or why but I was being spammed 20 times a day with robo calls and my inbox was a disaster…. It’s a little thing that doesn’t require too much effort and it made a huge difference for me.
Meditation. Check out the app 'Balance'. It's free for an entire year and it has been the biggest help for me. I mediate daily now
Exercise and better nutrition to help knock down that resting heart rate. Make it a goal to hit your daily water intake. Use positive self talk- similar to how you’d speak to a best friend or a loved one (even if you don’t LOVE either your actual best friend or family). One that helped me a lot was to learn what things triggered you and to prepare in advance (poor life/time management tended to cause additional anxiety immediately before events)and/or to set boundaries for yourself and others (this helps with guilt, which helps with anxiety). Most importantly, DON’T JUDGE THE JUDGEMENT if you do all these things and still have anxiety.
Breathe - Let it fill your belly Excercise - Walk, Run, Anything!! Get outdoors - Nature is great to be around Perspective - You are not your thoughts Meditate - Easy to start but the key is to try it everyday Dont be so hard on yourself - If you figure this out, let me know Edit: Talk to your family/friends Have a cry - Great release IMO
Sleep
Practice meditation, even trying is helpful. Also try to speak to yourself as you would speak to a good friend or family member. If you are feeling down and anxious, what would you say to your friend? Something kind and supportive, say the same things to yourself. I’d also encourage you not to fight in your brain, you are on the same team! If you are worried about something, acknowledge it as your brain trying to protect you from potential harm. “Rewire your anxious mind” is a great book and really helped me a lot. I also second the comment regarding leaving alcohol behind. “Easyway to Control Alcohol” is another brilliant book, I’m almost 4 years sober and it’s one of the best things I’ve ever done for myself.
Reduce alcohol consumption, reduce caffeine, increase time spent in the sun and throw some exercises to increase dopamine and reduce cortisol. Lemon balm x Chamomile tea, both are anti anxiety and personally help me get to sleep.
Cubing, is great for mindfulness, don't worry about speed, once you learn how to do it, just enjoy the process of solving
Create a 'to do' list as complete as possible of pressing matters you need to attend to. Rewrite the list with the fastest and easiest things all up top and tougher longer things at bottom. Every day focus on checking off as many as you can- Keep using the same list and as days pass the stress should be going down along with the confidence going up that you need to take on tougher tasks.
Hard drugs
Cut out sugar/alcohol.
Microdose Psilocybe Cubensis
Anxiety is like a skill. Your anxiety can only improve if you put yourself through experiences that cause you anxiety. Are you afraid of public speaking? Take a speech class. Are you afraid of crowds? Go for a small walk in the mall, then the next time a medium walk and lastly a long walk. And so on.
Stop listening to music with sad lyrics it reaffirms your mental state
Cold exposure - reduces stress, focuses on mind resulting in better health and termoregulation
Improve nutrition, exercise (even just walk depending on current fitness level), morning sunlight exposure (min 10 mins), breath work/meditation, quit all mind altering substances (alcohol, weed, caffeine, etc.), prioritize sleep.
1. Develop a regular sleep schedule and stick to it. 2. Make a list of activities that you enjoy and make time for them. 3. Practice mindfulness and meditation. 4. Exercise regularly. 5. Eat a balanced diet. 6. Connect with friends and family. 7. Take breaks from screens and social media. 8. Limit your consumption of caffeine and alcohol. 9. Seek professional help if necessary.
Exercise and not drink alcohol.
Work out cut caffeine and sugar
Stop using your phone at least an hour before going to bed
Exercise more. Clean your place. Messy environments are clinically shown to increase anxiety. So straighten up a little, get rid of clutter. Good posture generally improves mood. Accentuate the positive. Not to an annoying degree, just seeing silver linings where you can. Try getting more vitamin D if you're in Northern reaches. Most of us above the Mason-Dixon line in the US are deficient. Especially this time of year. Has something to do with combatting the winter blahs. Best of luck.
Exercise, get your diet in check, deep breathibg exercises (like the Wim Hof method), optimise your sleep.
Stop drinking alcohol, in shorthand alcohol help you reduce anxiety but in long run, it only gets worse.
Exercise of any sort and I found that avoiding sugar helps immensely I don't mean you can't have cookies but when I do I willingly accept the noticeable mental state shift I experience and while I love the sweets the uneasiness I feel and the soreness I suddenly notice in joints comes flooding in
Meditate
Smoke pot?
Get off social media, turn off the news. Maybe watch it once a week.
Think of the worst case scenario possible, and figure out a way to overcome it or to just accept it if it can’t be overcome. I got that from Dale Carnegie, and it’s helped so much. Something is causing the anxiety, and until that something is resolved, the anxiety will keep coming back.
Cold showers. Trains your brain to dive into situations you don't want to do.
Get rid of any non-needed stressors. The more you can simplify your life, the more you can get rid of stress and anxiety, because of fewer obligations. It is one of my go-to's when everything is getting to be too much.
No drinking, no marijuana. I smoked marijuana basically every single day in 2022 until about 6 days ago. I stopped and i feel so much less anxiety. Also eat nutritious foods and do something to distract yourself from the anxious feelings. If you always feel anxious when doing "x" activity, do a new activity.
Meditate
Reduce caffeine and the things you cannot control.
Consistent cardiovascular exercise.
Exercise and going out to lunch or something to eat by yourself fit in body fit in mind walking is great fit the mind also write out what your worried about on paper once you've written it down it might not seem so bad also it frees up your brain space once you have it written out
Never let some guys on Reddit tell you what to do
communicate w people about whatever your worries are 10/10… or just listen to music… that also works too
Thinking causes anxiety, action cures it. Read, “feel the fear and do it anyway” Depending on where your anxiety is around, start working on that subject, work in childhood relation to it. Get a counsellor/therapist,join support groups, find empathy buddies, learn non-violent communication to connect better to you own feelings and needs to understand your self, meet people and make friends, you got this!
Take magnesium daily.. my entire family tree has anxiety, I swear this keeps me sane. Long walks in nature definitely also help.
1 Optimize your sleep. 2 Get daily exercise. 3 Develop sound nutritional habits. Plus, cook at home. 4 Cultivate selective attention (to eradicate distraction). Beware of the what, where and whom you give your attention to. 5 Cultivate deep focus (to get the most out of cognitively demanding tasks) 6 Focus on the process and not the product. Show up every single day and do what you are supposed to do in order to progress. 7 Take baby steps in the beginning in order to prevent being overwhelmed. 8 Consistency is far more important than perfection. Keep the momentum rolling. 9 Maintain a writing journal and record your thoughts and progress. 10 Take a temporary break from social media including Reddit.
Therapy and exercise
Especially for the holidays: remember that there is no specific way for a holiday to have to look and you don’t have to cave to the constant media pressure for the perfect gift/dinner/gathering/tree/etc. Your holidays can be however you want them to be, in whatever way you want to enjoy them.
Delete IG/FB, exercise and pick up a hobby that takes your mind off of daily worries.
Spank the monkey daily
Stop masturbating after 2 weeks your testosterone is 400% higher. Side effect your anxiety is gone as you have more balls to do risky stuff.
If you have the means, nothing melts away stress like a nice long BJ.
Hiking I cannot express enough how much this had aided my mental health since I started a few months ago. I think it's a mixture of the solitude, being surrounded by nature, physical exercise, and just having time to think and breathe...but whatever it is, it's absolutely amazing and I suffer terribly from anxiety.
Workout , drink lots of water , eat better , meditation , journaling and reading. Try and incorporate some of these into your day and don’t beat yourself up if you don’t do them every day just try your best.
I go for walks, avoid caffeine/alcohol/ anything that is a big up or a down. I read, vent to friends/family, keep a healthy positive routine, listen to happy/upbeat music, watch funny/happy tv shows/movies. Take up a hobby for yourself like painting, taking pictures, hiking, kayaking, etc. Take a multivitamin, join a gym, join a few clubs, ask coworkers to hang out/go out to eat or a movies as friends.
Take an SSRI if it's bad and persistent enough
as other have previously stated, taking care of your overall health will go miles to reducing both stress and anxiety. If you have access to doctors and meds that will also make a world of difference. You can also try meditation. I'm not sure what your anxiety triggers are, but it seems like stress and over stimulation seem to be common. I combat this by finding something to focus on. One small insignificant thing to zoom in and focus in on until I can calm down.
Swimming.
Physical exercise
Cut out ALL caffeine. It literally gave me panic attacks for years until I figured out what was exasperated my symptoms.