Online forums

Before you can post or reply in these forums, please complete your profile

Complete your profile

Before you can post or reply in these forums, please join our online community.

Forum membership is open to anyone residing in Australia.

Join the online community Community rules

Forums / Anxiety / SELF HELP TIPS FOR MANAGING ANXIETY

Topic: SELF HELP TIPS FOR MANAGING ANXIETY

  1. CatDev321
    CatDev321 avatar
    1 posts
    4 November 2015
    I have just found out that I have mild Anxiety. Just learnt a breathing technique that will help. Breathe through your nose and out through your mouth 10 times. And also your favourite song, sing that. 
    2 people found this helpful
  2. Zoostar84
    Zoostar84 avatar
    40 posts
    13 November 2015

    Recently when given the opportunity I stop what I am doing and meditate in the sun for 10 mins.

    Work can be quite busy and noisy at times so sometimes I have morning tea outside in the sun

    1 person found this helpful
  3. smitasam
    smitasam avatar
    1 posts
    19 November 2015 in reply to Zoostar84
    I find the progressive muscle relaxation combined with mindfulness. We recorded our CBT guy doing it and I carry it on my phone so it's there when I need. Just takes about 20 minutes. 
  4. Zoostar84
    Zoostar84 avatar
    40 posts
    29 November 2015 in reply to smitasam
    I have a progressive muscle relaxation audio track on a portable hard drive which I find very helpful. It goes for about 20 mins also. I am interested in the progressive muscle relaxation combined with mindfulness which you suggested smitasam
    1 person found this helpful
  5. MaryRose21
    MaryRose21 avatar
    1 posts
    17 February 2016 in reply to Hopefull.

    Hi there,

    I have GAD and I'm always on the search for quick,helpful tips.

    Thabkyou for sharing these tips! I'll write them down and refer back to them often :) 

    1 person found this helpful
  6. StaticRose51
    blueVoices member
    • A member of beyondblue's blueVoices community
    StaticRose51 avatar
    58 posts
    5 March 2016 in reply to AGrace

    Hi wonderful post.

    Some things I've found helpful to manage Anxiety are:

    Cutting out or limiting Caffeine: Switching to Herbal teas like Chamomile.

    Colouring In, Painting, Photography and Sketching: It helps to have a hobby it makes us kinder to ourselves.

    Meditation or Guided Meditation:  This helps us relax and feel calmer in tough situations. 

    Muscle Relaxation Exercises:  Exercises that help to relieve tension in your body. 

    Breathing exercises: ​Can sometimes help when you have night terrors or other stresses.

    Exercise:  Makes us feel good and keeps us fitter. 

    I really enjoyed reading all the other responses as well, I think theres a lot more out there to try!

    Thank you,

    ~Stacy

    5 people found this helpful
  7. blondguy
    Community Champion
    • Outstanding members who have volunteered their time to support others here on the forums
    • A member of beyondblue's blueVoices community
    blondguy avatar
    8625 posts
    6 March 2016 in reply to StaticRose51

    Hey Everyone :-)

    "Calm and True Acceptance" (Ref: Dr Claire Weeks..RIP...Self Help For Your Nerves) A small paperback/download that is written in plain English without any jargon...Its old..but it works..

    Turn off any cellphones/ipads'tablets before going to sleep...They will only increase your thought processes/brain activity and hinder a quality REM (rapid eye movement) sleep :-)

    Kind Thoughts

    Paul

    1 person found this helpful
  8. RYT
    RYT avatar
    10 posts
    9 March 2016

    Hello,

    I actually found this book to be extremely comforting, and entertaining at times. A great pick me up when times are getting tough..

    "Opening the Door of Your Heart" by Ajahn Brahm.

    This was recommended to me by someone who also suffers from anxiety and depression. 

    Regards,

    Bek

     

    2 people found this helpful
  9. Doctor who_aspy
    blueVoices member
    • A member of beyondblue's blueVoices community
    Doctor who_aspy avatar
    15 posts
    15 March 2016

    the best way that i have found is to do something with your hands such as colouring in or knitting. I find as long as my hands are active then the anxiety is reduces.

     

    hope that helps

    2 people found this helpful
  10. awesomenesstocome
    awesomenesstocome avatar
    21 posts
    11 April 2016 in reply to MickeyM

    Hi Mickey, I too do mental maths, like working out my budget. When I shop I calculate my shopping. Anxiety is ebbs and flows, not a daily thing for me but I do get anxious about not getting enough sleep therefore I dont sometimes lol. I also do crosswords.

    This post was very helpful to know Im not the only one.

  11. StaticRose51
    blueVoices member
    • A member of beyondblue's blueVoices community
    StaticRose51 avatar
    58 posts
    12 April 2016 in reply to Bluekimba

    Hi Bluekimba :)

    Pardon my absence I had a few classes to attend.

    As you mentioned exercise when you have 3 little ones, please don't worry so much about it. I have to admit that sometimes even though I am feeling good I don't exercise as much. I have a niece and I find that by copying her eating habits helped.

    For example eating smaller amounts regularly.

    Making food more interesting.

    Staying hydrated

    This might sound weird but also freeing up time for games helped. Even chasing your kids around when you feel well enough can be counted as exercise.

    Totally understand that not feeling up to exercise, I hope you found some of my insights to be helpful. Good luck with everything.

    ~Stacy

  12. CityGirl
    CityGirl avatar
    1 posts
    8 May 2016

    Hi everyone

    I have found that exercise helps in keeping my anxiety in check. And watching what I eat as well. Skipping a day or two is not a huge deal, but ongoing it just doesn't work. Being in the sunshine, avoiding too much sugar and staying hydrated helps a lot. Also, being out with a friend, who doesn't judge, is good therapy. Often we talk about his day and his challenges. It does take to focus off me. Which I find is a welcome relief.

  13. Poodlejewel
    Poodlejewel avatar
    12 posts
    27 June 2016 in reply to serenitys-sin
    Have you tried a guided meditation? It gives your mind something to follow rather than floating free. I'm also partial to some mantras on YouTube
  14. Poodlejewel
    Poodlejewel avatar
    12 posts
    27 June 2016 in reply to awesomenesstocome
    Panic attacks and nervousness recently which lasted 3 days is very new to me, .Blood tests showed i was very low in Vit D B12 I have also started taking Magnesium Calm .Have started Tapping which brought me straight back to earth the other night.
    2 people found this helpful
  15. Poodlejewel
    Poodlejewel avatar
    12 posts
    27 June 2016

    Very new to panic attacks and recently nervousness / anxiety which lasted 3 days. I walked to stop the jitters, . I got on YouTube and looked up Tapping lots there but I found a guy named Brad was straight to the point. I felt myself getting panicky while falling asleep so did this tapping and I came straight out of it. I also have to have a light on so If I wake at night i can see. I also listen to a mantra with background music. Also talking myself telling me there is nothing to panic about. The other thing is i ring my niece and talk. You have to get your mind off it. Good luck everyone it is a horrible thing. I'm on my own which sometimes makes me freak out more.

    3 people found this helpful
  16. Cornstarch
    Cornstarch avatar
    564 posts
    3 July 2016 in reply to Poodlejewel
    I was the same with the B12. One of the worst periods of anxiety I have ever had in my life and my doc checked B12. She said it was ridiculously low and so was my iron. It took ages to get it to a healthy level. And just because you eat a balanced diet doesn't mean that you are good at absorbing the vitamins. Some people are meticulous with their diet and still are deficient in essential vitamins and minerals that worsen anxiety.
    6 people found this helpful
  17. Gatti
    Gatti avatar
    2 posts
    6 July 2016

    Hi

    Has anybody heard of Paul david and his book (at last a life) it basically explains anxiety

    3 people found this helpful
  18. GuyIncognito
    GuyIncognito avatar
    21 posts
    7 July 2016 in reply to juliagoolia4

    Hi Julia,

    I have used the Sarah Edelman CD and found it very beneficial. I also recommend The Meditation Podcast and Meditation Oasis, both easily found and free to download. My go to book has always been Self Help For Your Nerves by the late Dr Claire Weekes, written many years ago but as helpful and as relevant as it was when first published. Her mantra, float and let time pass and the panic and anxiety will pass. It always does.

    Hope this is of some assistance. Continued good wishes for your journey towards wellness.

    Kind regards, Guy.

    4 people found this helpful
  19. GuyIncognito
    GuyIncognito avatar
    21 posts
    7 July 2016 in reply to Poodlejewel

    Hi there,

    Remember, you are never alone. Someone will always be here to talk and help. I've fought anxiety for nigh on 25 years and it comes and goes and I've learned the signs and triggers. I can recommend plenty of things that might help, mostly of a meditative and wellness nature. I try to avoid medication if I can but am currently going through a period where I find it necessary.

    Stay strong, have faith and never give up. Always here to talk if needed.

    All my best.

    Guy

    7 people found this helpful
  20. Missing user
    Missing user avatar
    30 July 2016 in reply to Moonstruck
    Going outside and taking a few deep breaths - breath in through your nose for a count of 5, then out through your mouth for a count of 7.

    CDs with natures sounds on them: I find them to be really helpful. I have a number of them actually. Things like sounds of waves, wind in the trees, birdsong, water flowing, things like that. Very restful and calming. The real thing would be just as good - take a walk on the beach, a walk along a tranquil river.

    See if that helps .......


    2 people found this helpful
  21. Moonstruck
    Moonstruck avatar
    2777 posts
    30 July 2016 in reply to Missing user
    I just came back from a walk along the ocean front and did deep breathing gazing at the blue waves, seagulls flocking around me - brilliant winter sunshine, "talked" to a dear friend who died nearly a year ago.....when she first passed, she often spoke to me there - I like to think she still hears me and I can hear her replies as clear as a bell - as if she were walking there beside me - I find it comforting, even if it isn't true and I'm kidding myself.......I find it comforting to imagine her talking to me and saying just the right thing.


    7 people found this helpful
  22. Chris B
    Community Manager
    • Works for beyondblue managing these forums. Not a mental health professional, but here to help. Email: christopher.banks@beyondblue.org.au
    • A member of beyondblue's blueVoices community
    Chris B avatar
    1551 posts
    1 August 2016

    Hi everyone, just a reminder that this a thread for posting your self-help tips on managing anxiety, so we've had to edit and remove some off-topic posts in here this morning. People coming into this thread will be expecting to find examples of tips that others have used to manage their anxiety, if you have a question about your anxiety or want to discuss your own situation in more detail then please start a new thread. Thanks!

    cat mop

    1 person found this helpful
  23. Muddlee
    blueVoices member
    • A member of beyondblue's blueVoices community
    Muddlee avatar
    45 posts
    2 August 2016

    My anxiety is so off and on. One minute i'm tackling the world, the next minute i'm get afraid to go out and do the things I love. So to cope with the ups and downs here's a few things that really work for me:

    Acceptance - acknowledge, accept and challenge uncomfortable feelings or unwanted thoughts as fighting them will only make your symptoms worse. One day they just won't matter at all.

    Reflection - take some time out of your day to look at your anxiety and understand it. I realised it wasn't the big, scary monster I perceived it to be. Writing your feelings, thoughts and experiences during moments of setback can be a real eye opener on how really bad your symptoms are.

    Time - devote a portion of your day to both relax and spend time with your anxiety. Listening to calm music, walks and meditation are great ways to do both.

    Support - parents, friends, gp, therapy, uni societies, co workers - whatever! - are great ways to move on from your anxious symptoms and help you get back on your feet in the darkest of moments.

    Really hope this helps! :))

    Muddlee

    10 people found this helpful
  24. Fozzy
    blueVoices member
    • A member of beyondblue's blueVoices community
    Fozzy avatar
    1 posts
    17 August 2016 in reply to AGrace

    HI everyone

    Here are the ways that I found useful in helping with my anxiety

    1/Talk to others that are supportive on what you are going through especially if they have dealt with it personally and have got through it

    2/Spend time playing with a pet.Their unconditional love can be a great comfort

    3/Walk everyday for a minimum period and try to focus on things around you rather than how you feel

    4/Take up something new ( I took up guitar a year ago and love practicing every night)

    5/Get a fitbit and have a steps goal and focus on achieving this no matter how bad you feel.Meeting a goal is a great mood booster.

    6/I step on the spot humming tunes ( I hum because my singing is not good )

    7/ Use distraction.I liked gardening and doing dishes or preparing the evening meal

    8/I found a heated wheatbag on my tummy very comforting.I even did it under the desk when seeing clients !

    9/One thing I found very useful was to Just Focus on Today.Do not let your mind go to worrying about what tomorrow will be like or when you will feel "normal" again.It will happen in time but concentrating on just today seems to limit the potential anxiety.

    I hope these tips help someone else.Many tips I have read about in books did not help me but the more you hear about the more you can try and discover which are best for you.

    Best wishes from Rick (Fozzy)

    14 people found this helpful
  25. Not so 'mental'
    Not so 'mental' avatar
    1 posts
    16 September 2016

    Anxiety can be disabling, making it hard to do the smallest tasks.

    A few things that can help lessen anxiety, even if it's momentary, is to breathe.

    As trivial as it sounds, taking out 10 seconds from the anxiety inducing situation to breathe can help you gain clarity in your mind and see that the situation may not be as bad as you initially thought.

    It's important to know that you are not alone in these situations and there are many other people who are going through the same thing.

    If anyone else has any suggestions on how to deal with anxiety, please respond.

    I look forward to your responses :)

    - Alison, Not so 'mental'

    4 people found this helpful
  26. margaret1
    blueVoices member
    • A member of beyondblue's blueVoices community
    margaret1 avatar
    15 posts
    19 September 2016 in reply to Not so 'mental'

    I find Eckhart Tolle very helpful. He has become big business now but dont be put off by that. Just read Power of Now or one of his other works or watch on you tube. He sufferred terribly on the verge of suicide when he had an amazing breakthrough. Hes a humble chap and very sweet. Give him a try he is wonderful for mindfulness and meditation. He was in the bad place and broke through. Dont buy into the product bs you can access him free on you tube. I send my thanks and gratitude to all of you. Nice not to feel so alone any more.

    4 people found this helpful
  27. Jawrge
    Jawrge avatar
    1 posts
    24 September 2016 in reply to Not so 'mental'

    Hi Alison,

    I have reducing anxiety and had a lot of depression. Attempted to take my life once. I have been on a variety of medications and prescription drugs as well. Goes Ok for a few weeks and then gets worse again during the taking of medications. Medications also have the habit of calming me but in the process also make it so I have little energy to do the things I need to do. I then get angry, frustrated and super tense that I am not capable and hence make things worse.

    A friend who had similar issues is now bright and bubbly. I said to her that she is so bright and bubbly and full of energy. It is hard to believe she was in a anxiety and depressionary situation.

    Play indoor soccer 3 times a week at 60 yrs of age. I also eat raw organic foods as well. 

    I hope the above advice will pass the moderators as this has been very life changing for my wife and I.

    Jawrge

    1 person found this helpful
  28. Bookgirl
    Bookgirl avatar
    49 posts
    20 October 2016
    The books by ruby wax called frazzled and sane new world are good for learning about mindfulness. I have just suffered my first really anxious period in years and i find trying mindfulness at least seems to be helping. Not good at it yet but trying
    1 person found this helpful
  29. dueb
    dueb avatar
    127 posts
    16 February 2017

    1) avoid songs that might sound nice but are actually depressing foe ex.adel some one like you or some james blunt songs except bomb fire heart.so positive music.

    2)when i drive the car i can do so and day dream,so i can drive and thing bad things too.not on a motorbike,some thing kicks in that i become completely fearless and focus't that the world and all its crap disapearse from my mind.

    3)avoid as much as possible watching the news.

    4)watch comedy.

    5)watch action and thriller movies

    6)mostly im scared of my own shadow,so before i walk out the door i act the part and tell my self in my mind:

    im hansom, im tough,im an above average person and i don't give a f... .i think of some thing funny to from a comedy show so i look happy too.i think all this because if i look like a miserable scared lamb some wolf could eat me.

    there are other things to but all ready mentioned here.i wish good luck to you all.

    4 people found this helpful
  30. CMF
    blueVoices member
    • A member of beyondblue's blueVoices community
    CMF avatar
    7390 posts
    3 March 2017 in reply to dueb

    Good one dueb,

    I have stopped reading newspapers and watching the news. Instead we watch game shows at dinner time and the kids and i play. I watch light sitcoms Everybody Loves Raymond, Big Bang Theory and light hearted movies.

    I also try and tell myself i don't give a f.... It works when i feel well lol.

    Baby Steps

    2 people found this helpful

Stay in touch with us

Sign up below for regular emails filled with information, advice and support for you or your loved ones.


All done! You should’ve received a confirmation email, so please check when you’re finished here and click the link in the email. If you can’t see it, we might be in your junk mail.

Subscribe failed. Please try later or contact us.