If your mind were a diesel engine, anxiety would be the leaded gas that was accidentally poured in and responsible for all the burps and stutters.
Even more so than depression, I think, anxiety is the big disabler in my life, with a capital D. That is why I try to nip my anxiety in its early symptoms. That doesn’t always happen, of course, but here are some techniques I try, and seem to work for me. Who knows, maybe they’ll work for you too!
1. Recognize the reptilian brain.
My therapist friend Elvira Aletta gives a brilliant neuropsychology lesson in one of her posts where she explains the two parts of our brain: the primitive part containing the amygdala — which is responsible for generating and processing our fear and other primal emotions — and our frontal lobes: the neo-cortex or the newest part of our brain, which is sophisticated, educated, and is able to apply a bit of logic to the message of raw fear that our reptilian brain generates.
Why is this helpful? When I feel that knot in my stomach that comes with a message that I am unloved by the world, I try to envision a Harvard professor, or some intellectual creature whacking a reptile on the head with the a book, saying something like “Would you just evolve, you overly dramatic creature?”
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I love these, especially number 3 (distraction). For a long time, I thought that thinking constantly about my anxiety, reading self-help books, reading message boards, journaling about it, therapy about it, was the way to get past it. But for me, the more I think about it, the worse it is.
I was on an airplane this week and started to get the cold sweaty feeling. A year ago I would have started deep breathing and reassurances, but I’ve found that leads to, “Do I feel better? Maybe a little. Oh no, I’m still anxious! Am I? Yes I am! I think it’s worse!” So instead I got out a novel and just forced myself to concentrate on it. Everyone is different, but for me, distraction is a MAJOR help.
Lots of good tips here. Some of them are more temporary solutions than others. You can distract yourself or watch a movie for a quick mood boost, but you can’t avoid the big issues in your life forever. Exercise and food are always great ideas – a healthy body is a healthy brain. I think we’d be surprised about how much of our anxiety or sadness is simply due to poor health.
I like the exaggerate your greatest fear one a lot. It’s a good way to embrace your feelings and come to realize how irrational they can sometimes be. It’s also a good way to release pent up emotions – sometimes after you express an anxiety or fear it seems to disappear.
Really great tips all around!
How to clear your mind of unwanted thoughts by Tony Mc Mahon .Take 5 deep breaths holding each breath for 5 seconds and breath out slowly ,Concentrating on your breathing the whole time .With practice you will become an expert in a few days .More tips at [ mental training improving life skills ].
May I be filled with loving kindness
I have learned to put this in the present. This makes it ‘now’ instead of an ambiguous future time.
I am happy, and healthy
I accept myself in the moment right as I am
All sentient beings are at peace and free from suffering.
Ooops missed
I am filled with loving kindness.
As a fellow Pisces, the water is also a very calming influence on me. I love the idea of having watery sounds on my mp3 player for a quick listen anywhere.
I am so happy to be reading these non pharmaceutical ways to conquer anxiety and mild depression. I have used these interventions with my son who was experiencing anxiety at 17 years old-stop sugar/ soda/caffeine, eat diet high in protein, start exercising vigorously and use distraction and relaxation techniques to overcome feelings of anxiety. The doc wanted to put him on medicine-no way! That was 4 yrs ago and he is carrying on with his life very well. I am an RN and plan on spreading the word. Too much medication is used-way too much on our kids especially.
Wow , i love the simplicity in these methods you’ve suggested, most of all I appreciate your honesty, I think I’ve seen you in my mirror!Nice not to feel like a freak or like it must all be my fault, there is power in knowledge
Thanx
Some great methods here – interesting about exaggerate your greatest fear. I was once told to try doing something fairly silly in public and then just staying with whatever it brought up. Surprisingly most people took no notice at all which was very interesting as we are so concerned with what others are thinking about us. Generally they are too busy thinking about themselves!
Loved the breathing also – feel this is super important
I liked your “confession”…
I really liked this article. I like how you address distracting yourself…I wrote a little bit about that on my website. I find that hard work is a great distraction.
If anyone’s interested in visiting my website, it’s called Escaping Anxiety, and you can get to it through Google or clicking on my name above. It has anxiety and depression tips.
This is probably the best anxiety article I’ve read. I love that you’ve made it funny, and totally human and normal to have anxiety.. I laughed a few times reading through these tips, and they didn’t make me feel like a freakshow! Always helps if the author has experience in the topic.. love love loved this post! Thanks for making my day brighter, knowing that you aren’t the only one immediately lowers my anxiety levels
This is extremely helpful and a wonderful article! It really has helped me so much and the ocean sound idea is really great! Thank you so much!
I am highly overwhelmed with all I am having to juggle with. I began to feel heavy anxiety come on to where I felt bad enough I actually was stupid to google “immediate anxiety tips”. While this may have been helpful to some, I have been a diabetic for 16 years. I struggle with day-to-day diabetic routines. I have been in okay health, but who knows what can happen overnight, tomorrow, or 20 years. Hopefully, I will make it 20 more years. This creates amajor anxiety. To read “Mike’s overdramatic story” enraged me. Those are ACTUAL fears for actual diabetics. I have tolerated humor the past years but I cannot take diabetic humor anymore. It may have not been what you were trying to say, but it needs to be more censored.
Type 1 diabetes is highly lethal. I am not obese, and never have been. God just threw me some crazy cards. Please amend this. I might be the only one, but do it because I am sure you are in good character. Educate yourself about diabetes more. I’d say my 30,000 + shots I’ve done in my lifetime deserve a tad consideration.Thanks
It is an excellent article with many good recommendations. I can suggest another easy remedy: start doing yoga and meditation. It is scientifically proven that yoga and meditation alleviate anxiety and, as a clinical psychologist, I observed very positive results in my patients who suffered from depression: after 6 months of yoga they were able to get off medication.
Hi Therese,
I’ve used just about every tip in this article and can vouch for their ability to help with anxiety attacks.
My favorites are simple meditation (that’s how I meditate too! — just counting and lengthening my breaths) and physical exercise to calm down during or preceding an attack along with more long-term strategies (like actually dealing with problems instead of ignoring/avoiding them) to reduce stress and address the root causes of my anxiety disorder.
Never thought of visual anchors, though. I will have to think about that and figure out what imagery would work for me.
Thanks for the tips =)
Chris
I agree with the comments of letsberealhere. I am a type 1 diabetic (for 40+ years). I did not appreciate your comments, because as a matter of fact, I just had a brother-in-law who did have an amputation, has diabetes and now cannot drive. People, think of comments you make before you make them, please!
I have enough anxiety in my life right now without reading the unfeeling comments of others. Diabetes complications are very real and unless you have experienced the disease in all its ups and downs, you really have no right to comment.
I do think that most of the tips here can be beneficial for others to read.
Thank you for posting these practical and helpful anxiety tips. I struggled with anxiety for many years and I have successfully utilized most of these tips. I especially enjoyed the imagery of that Harvard Professor whacking the reptile over the head. Funny stuff!