what do you suggest I try when my anxiety gets out of hand? I'm on medication, but I'd love other ideas!
Anxiety (Including GAD)
When it's like an anxiety or panic attacks for me i try to ground myself with where i am, first i try to control my breathing, i give myself a hug and talk to myself (calm myself) then i follow this little checklist, from 5 to 1, to get myself distracted and kinda more in control, i try to name out loud 5 things i can see, then i name and pick up 4 things i can touch, feel the texture of, and colors, 3 things i can hear, i find something and i make some noise with it, a beat or just a simple tap tap tap. 2 things i can smell, i try to get creative with this one cause sometimes there's not much you can smell but surprisingly there's a lot, from perfume and candles, to clothes and drinks. Then 1 things i can taste, if i can't find something i image tastes. It's kinda helpful (sorry for tha long comment!)
I appreciate the idea!! I've noticed counting things help, but sometimes it's still not enough. I'll give this a shot!
I first close my eyes, sometimes take my shoes off and put my bare feet on the ground, take deep breathes and listen to the things around me. Like the sun rays, the birds everything and sometimes that helps. Painting helps me alot too. Music 🎶
When I feel seriously out of control, I like to get out my yoga mat and lay down on my back and try to stretch my body. Sometimes I'll spend an hour just stretching and trying to do some deep breathing to ground myself again. Hot baths are also really helpful- I buy a whole bunch of different Dr. Teals salts and love to pick out a scent and will light a bunch of candles and then play relaxing music while I lay there in the tub.
A big temperature shock can be really helpful for when you need a quick jolt! putting your face in a bowl of ice water, or rubbing ice on your wrists can be a big sensation for you to focus on and distract you from the anxiety, and it usually gives me enough space to take a breath and regroup
oooh I love this idea! Thank you!
second this with the temp shock suggestion! I struggled with SH for a long time until my therapist suggested I put an orange in the freezer. I actually found it helpful for .y anxiety as well. It's really cold, but there's also that nice scent so you can rub it on your arms and sniff it to try to ground yourself again
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