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how do you guys keep your anxiety from spiraling? also before I say anything else, deep breaths do not work because then I become hyper aware of my lungs and how terrible they feel. basically my grandma talked to me into going to a young adult church meet up, and although I've had people tell me that I can be pretty good around people, at least for limited times, I have no idea how to read how I'm doing. I have no idea why some people talk to me in others don't, I don't know how to insert myself into a conversation normally, and I have no idea how to pick up on how other people feel about me. I do my best and I fake it till I make it, but that doesn't always work really. So right now I'm sitting in Chipotle trying to keep my anxiety about it all from spiraling and making things so much worse. and I am with a friend but I can't just dump everything on her constantly because what if she starts to hate me too and I can't realize.
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Autism Spectrum Disorder (ASD)
Anxiety (Including GAD)
Depression
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I don’t know if you like animals but my dog really helps me
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Any advice that isn't the typical 54321, or count, or meditate would be very helpful. I've tried all of these throughout my life and they only ever really work once if at all. A lot of times sensory things can help a lot more than any of that, so yeah, thank you again
@Thymee I know some people will identify one object for each color of the rainbow. There's also focusing on one thing you can hear, then see, etc through your five basic senses. Some people like sour candy for grounding. You can also try drinking water or creating saliva in your mouth. Hope one of those is helpful!
Half of getting through an anxiety attack is realizing that it's happening. Your brain is trying to protect you from a threat, so you're trying to bring it back to reality where everything isn't perfect, but it's okay. Something I like to do is tap each of my fingers to my thumb and count 1-4, and backwards 4-1. Usually it starts pretty quick, but the longer I do it the more I can slow down. Then I try to make it more interesting to occupy more of my brain, so 1 3 4 2, 3 1 2 4, etc.. This helps me think less about the trigger and focus on my fingers and hands. Unfortunately I don't think I could offer good advice regarding the trigger itself, but I hope someone else can fill in the gaps I'll have to leave there. I hope my trick works for you too
☝ This content is generated by our users and it is not a substitute for professional medical advice. Please consult with your physician before making any medical decision
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One suggestion for coping with social anxiety is to try using a fidget tool or a rubber band on your wrist to snap when feeling anxious, as it can serve as a distraction. Another approach is to focus on baby steps, like smiling at people and seeing where that leads. Taking small breaks when needed can also help in managing anxiety during social situations.
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