How to Calm Down When Overwhelmed by Anxiety?

When I've felt this before, I take out a notebook and write down a list of everything that's currently pressuring me or stressing me out. Sometimes I repeat things as they come to mind. Just write everything without overthinking it and once you run out of things to write, look over your list. See if anything you wrote down sounds similar or if there's a common factor you can group your worries by (like if you have multiple stressors related to family, or an upcoming event, or your job, etc.) Then I try to prioritize what's most important or urgent at the moment. I've noticed that for me, it was or is usually stuff with deadlines (like work). But it might be something else for you. Try to get it done as soon as you can, even if it's not perfect, done is still better than perfect. I know being frozen in place is tough so try to remind yourself of how relieved you'll be feeling once your tasks are over with. I wish you tons of luck, hope things work out for you.

Listening to upbeat music distracts and boosts my mood enough to get back into the groove 🤗 Once I'm more myself I can think more clearly

Making lists helps me. And fold it so you look at one thing at a time and cross it off when you’re done.

Asmr, watching Bluey/favorite TV show, Tiktok, self coitus (lol). It can be hard but remember that your in the moment and that that day doesn't matter as much as it feels.

For me meditation helps and grounding exercises such as running my hand under a cold tap and focussing on the feel of the water.

I really like to make lists of what I have to do and the steps to accomplish these things. Like if you have to mail a letter, you can write out to get envelope, address envelope, and walk to post office. I find that smaller steps help me accomplish things when I am very anxious, even if I don’t fully finish a task. Also I know if it’s written down, I’ll get to it, if not today, tomorrow. I also like repetitive tasks as well just to relax me: for me, it’s singing songs I know, knitting a scarf, or doing dishes. I hope things get better for you soon 💕

Oop this is so relatable. Hoping you feel better 💕

Bit late, but some info for next time. I agree with the self-soothing comment -- whatever feels comfortable for you physically might help. I will find myself rocking or fidgeting when my anxiety gets really bad since this small stimulus helps distract me. I will also try to eliminate outside stimuli. For me, this comes in the form of blackout curtains, a weighted blanket, and noise-canceling earbuds. Mindfulness can help as well, and that doesn't necessarily mean meditation. Put on some lofi or a chill show you like and find something repetitive to do with your hands like coloring, origami, crochet/knitting, etc. Learning a new hobby can help focus your thoughts on something productive rather than just worrying. I know it sucks to have to take a break like this on a busy day, but at least after you decompress you can try to get stuff done. Hope this helps.

For me it is most helpful to lay my back against a wall or high back chair and push my palms on either my knees or the floor or just hold my own hands.these physical que's are really helpful to me at least to get in better control of my breathing and to hinder spiraling

It can be very, very hard to deal with. I have gotten very good at distracting myself with cleaning. When it's comes to bedtime, though. I have no answer for you at all. I will stay up all night even with medicine and will not be able to sleep all night.