Arius
Senior Member
- Messages
- 157
I am building an anti-anxiety toolbox. Some of these things may not be achievable for everyone right now, but I will include them anyway in case there are other folks on here who are anxious as well. Here's what I've got so far:
Dr. Andrew Weil claims that this simple breathing technique is the most effective anti-anxiety tool he knows. When people's minds start to fly, their breath becomes short and rapid. Slowing your breath will calm your mind.
Sleep is super important because your body produces serotonin, a natural anti-anxiety and anti-depressant hormone, while you are sleeping. If you are awake at night, you're not producing enough serotonin and you will get anxious and depressed. IT'S CRUCIAL TO BE ASLEEP BY 11PM. I know that's hard for us, but there are things you can do to try to make that happen. I've posted about it elsewhere. There's a video here by Dr. John Bergman that features pro tips on breaking insomnia. (You can skip to 26:47 if you don't want to watch the whole video.)
Super-hero pose. Might be hard or impossible if you're totally bedridden, but if you adopt an open-chest Superhero posture, this has been shown to dramatically reduce anxiety. I imagine it might be helpful even just to imagine yourself in this posture.
Meditation. Focussing on your breath, counting, MBSR, whatever. Meditating teaches you to detach from your thoughts and relax. I'm sure you can easily find meditation resources online.
Diet. It sounds like you've tried eliminating certain foods? Common foods contributing to anxiety are sugar and caffeine, obvs. Try to eat local organic produce whenever possible. Your body needs the nutrients that are missing in industrial food.
Affirmations and Guided Imagery. If you tell your brain that you are calm and happy and safe, it will believe you, and it will set off a cascade of positive changes to your body's electrical, chemical, hormonal, etc systems which will calm you and improve your health. It is absolutely critical to talk back to the negative voice in your head. Be your own best friend. If you follow the guided imagery link, you will learn how to relax your body from head to toe.
Anxious thoughts are invariably about the future. Depressed thoughts are about the past. Happiness is in the present. Be here in your body now. (Although I do also find it calming to imagine my bed is a raft and I am floating down a tranquil river on a bright sunny day... but I am still in the present moment, just in a different place.)
Visualizations. Think of a place where you once experienced serenity. Maybe a beach, ie. Imagine yourself there in the richest multi-sensory detail possible. Take a deep breath and relax the muscles in your face, neck, and shoulders.
Herbs. Valerian root tea is soothing, and inhaling lavender is also intensely calming. I also drip Frankincense and Lavender essential oils onto my pillow case before I got to sleep at night. Ashwagandha counters the harmful biological effects of stress, improves sleep, and reduces anxiety. Google calming herbs if you want to know more.
Gratitude journalling. If negative thoughts are contributing in any way to your anxiety, try this: every day, think of three things that you are grateful for. If possible, write them down. After a few weeks of doing this, you will start to notice a transformation towards more positive and happy thoughts.
Journalling in general. The simple act of writing out your thoughts makes them less scary.
Baths, especially when combined with herbs, are very soothing.
Qigong is recommended for those who are not bed-bound.
Walking. When you are anxious, your fight-or-flight system has been triggered and your body wants to flee. The best thing to do, if you are able, is to let it. Running would be optimal, but I doubt there's anyone on this message board who is up for that. But maybe going for a slow walk? Or just getting a bit silly with your body? Even yelling might help.
Touch. Human contact reduces anxiety. If possible, ask a friend for a massage, back rub, or hug. Sex is also very anxiety-reducing. (Even if it's just with yourself.)
Draw. A lot of people I know are getting into this. Draw, doodle, colour. Mandalas are potent symbols of order.
If you have specific fears that are driving the anxiety, it is important to confront them. You can handle whatever comes your way! I'm running out of steam here, but there are lots of tools online for building a fear hierarchy and conquering anxieties.
Thought-stopping. Pick a really happy thought that you can leap to when you're anxious. When you feel yourself spinning into a negative doom-hole, say "STOP" to yourself. Then try to leap to the happy thought that you've selected. This might be hard or impossible at first, but eventually with practice you will learn to do it. This technique ended about a decade of OCD hell for me, and has made my whole life a million times better.
Good luck!
Dr. Andrew Weil claims that this simple breathing technique is the most effective anti-anxiety tool he knows. When people's minds start to fly, their breath becomes short and rapid. Slowing your breath will calm your mind.
Sleep is super important because your body produces serotonin, a natural anti-anxiety and anti-depressant hormone, while you are sleeping. If you are awake at night, you're not producing enough serotonin and you will get anxious and depressed. IT'S CRUCIAL TO BE ASLEEP BY 11PM. I know that's hard for us, but there are things you can do to try to make that happen. I've posted about it elsewhere. There's a video here by Dr. John Bergman that features pro tips on breaking insomnia. (You can skip to 26:47 if you don't want to watch the whole video.)
Super-hero pose. Might be hard or impossible if you're totally bedridden, but if you adopt an open-chest Superhero posture, this has been shown to dramatically reduce anxiety. I imagine it might be helpful even just to imagine yourself in this posture.
Meditation. Focussing on your breath, counting, MBSR, whatever. Meditating teaches you to detach from your thoughts and relax. I'm sure you can easily find meditation resources online.
Diet. It sounds like you've tried eliminating certain foods? Common foods contributing to anxiety are sugar and caffeine, obvs. Try to eat local organic produce whenever possible. Your body needs the nutrients that are missing in industrial food.
Affirmations and Guided Imagery. If you tell your brain that you are calm and happy and safe, it will believe you, and it will set off a cascade of positive changes to your body's electrical, chemical, hormonal, etc systems which will calm you and improve your health. It is absolutely critical to talk back to the negative voice in your head. Be your own best friend. If you follow the guided imagery link, you will learn how to relax your body from head to toe.
Anxious thoughts are invariably about the future. Depressed thoughts are about the past. Happiness is in the present. Be here in your body now. (Although I do also find it calming to imagine my bed is a raft and I am floating down a tranquil river on a bright sunny day... but I am still in the present moment, just in a different place.)
Visualizations. Think of a place where you once experienced serenity. Maybe a beach, ie. Imagine yourself there in the richest multi-sensory detail possible. Take a deep breath and relax the muscles in your face, neck, and shoulders.
Herbs. Valerian root tea is soothing, and inhaling lavender is also intensely calming. I also drip Frankincense and Lavender essential oils onto my pillow case before I got to sleep at night. Ashwagandha counters the harmful biological effects of stress, improves sleep, and reduces anxiety. Google calming herbs if you want to know more.
Gratitude journalling. If negative thoughts are contributing in any way to your anxiety, try this: every day, think of three things that you are grateful for. If possible, write them down. After a few weeks of doing this, you will start to notice a transformation towards more positive and happy thoughts.
Journalling in general. The simple act of writing out your thoughts makes them less scary.
Baths, especially when combined with herbs, are very soothing.
Qigong is recommended for those who are not bed-bound.
Walking. When you are anxious, your fight-or-flight system has been triggered and your body wants to flee. The best thing to do, if you are able, is to let it. Running would be optimal, but I doubt there's anyone on this message board who is up for that. But maybe going for a slow walk? Or just getting a bit silly with your body? Even yelling might help.
Touch. Human contact reduces anxiety. If possible, ask a friend for a massage, back rub, or hug. Sex is also very anxiety-reducing. (Even if it's just with yourself.)
Draw. A lot of people I know are getting into this. Draw, doodle, colour. Mandalas are potent symbols of order.
If you have specific fears that are driving the anxiety, it is important to confront them. You can handle whatever comes your way! I'm running out of steam here, but there are lots of tools online for building a fear hierarchy and conquering anxieties.
Thought-stopping. Pick a really happy thought that you can leap to when you're anxious. When you feel yourself spinning into a negative doom-hole, say "STOP" to yourself. Then try to leap to the happy thought that you've selected. This might be hard or impossible at first, but eventually with practice you will learn to do it. This technique ended about a decade of OCD hell for me, and has made my whole life a million times better.
Good luck!
