How to Manage Anxiety: Tips and Tricks

Do this thing called 4-7-8 breathing. And I know I used to think breathing mechanisms didn’t work until I did this. First thing is get some scent sticks or something that smells calming (lavender, eucalyptus, etc.) Then get to a private space or around people you trust and breath in (4 seconds) hold it (7 seconds) breathe out (8 seconds ) repeat until you are calm

I listen to people on YouTube reading stories

I go for a walk until it subsides. Sometimes I’ll listen to music to quiet my thoughts.

It’s all about finding something that works for you. Soemtimes when I am really anxious I can’t bring myself to do things that require a lot of effort to distract myself. I’ve found that childrens activity books can be super helpful. I have a couple sticker puzzle books and it’s really helpful when I don’t have the mindset for problem solving. I would definitely recommend putting together a kit and a plan that you can go to when you start feeling anxious.

I usually have a list I go through. I use a lot of DBT techniques. Icing the vagus nerve, or putting something cold on my face to deactivate the fight or flight response. Same with weighted blanket. I carry around super sour candies too and pop one when I’m getting anxious while I’m out. Something to shock the system back to normal. I also take magnesium supplements to help recover from bouts of anxiety. And there’s also adrenal support supplements I put into my water too.

It depends on the type of anxiety really. But for me I'll maybe use a weighted blanket and put on a YouTube video (sometimes ASMR sometimes something funny or just distracting). I have a bunch of brain games on my phone that can help to get my brain focused on something else (like sudoku and stuff) and a bunch of other mindless app games. Deep breathing can help, or other grounding techniques. It depends on the situation and what is availiable to you. Sometimes I'l even just take a nap if possible. Don't rely on the nap thing though, it can be unhealthy to avoid problems like that but something it can be good just just get a little bit of a refresh.

Have you ever listened to ASMR, I know some people think it’s weird but it can be super calming and relaxing for anxiety. I also have a stress relief aromatherapy candle and it actually really helps me!

Are you able to move your body or go for a walk when you feel anxious? Physical activity can help a lot sometimes and release feel good endorphins, and vitamin D from the sun can help you feel better too. Even finding some beginner yoga videos on YouTube could help! Let me know if you want more tips, feel free to dm anytime. ☺️