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wuffgang-ameowdeus-moozart · 10 months ago

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Oh no I am an anxious wreck once again. What now?

Here are a few tipps and tricks that help me personally to deal with anxiety (plus some I know work for others). Please feel free to add your own coping mechanisms in the notes!!!! Even though I technically know means to calm myself down, I always forget everything when I'm in the thick of it, so while this is mainly a reminder for myself I hope this list can help at least one other person as well :)

First of all: emotions are hard, and they are overwhelming, and shaming yourself will not make it better. Chances are it will make everything worse, actually. So don't you dare feel bad for needing help even with the "easy" stuff, or for not being able to endure as much as your peers, or even for half-assing stuff sometimes. It's fine. Like, for real. I promise it's okay. You don't need to always be at your best. You don't even need to be at your best most of the time.

What helps me personally is imagining that these struggles are affecting another person close to me. If my best friend were to call me because she needs help answering an E-Mail, or even to cancel last minute because she feels too overwhelmed to leave her house right now, I would never make her feel like crap because of it or talk about her behind her back or anything else your brain may be trying to convince you of. I know that she is at least as good a person as me (probably better tbh), so if I wouldn't do any of that, she certainly would never. In fact, believing these thoughts is actually a disservice to her, who did nothing to deserve these mean remarks (quite the opposite actually). Basically, try to twist and out-logic your own brain into being less of a cunt to you. Try guilt-tripping yourself into being kinder. The bad emotions are there anyways, might as well use them to your advantage. I can speak from experience that being anxious is a bit less unbearable if you aren't being a self-obsessed asshole on top of everything else

JUST FUCKING DO IT

If the source of your anxiety isn't a particular task you have been procrastinating on, or is something you can't just do whenever (f. ex. a job interview that's two days away), feel free to skip this part ^^

If you are still here: I know it can feel like actual hell to just do the thing. If you immediately want to click away after seeing this title I don't blame you. I mean, I am currently writing a huge ass post about anxiety instead of answering the two (2) E-Mails literally making my hands tremble. But the truth is, doing the thing is actually never as bad as it seems. Here's some stuff that maybe can help:

-> Remember that it's never been the end of the world before, so surely it won't start being it now. If you've already been through a similar situation: remember that it isn't the first time you've felt this way; remember that doing the thing wasn't as bad as you'd feared and, most importantly; remember how you felt after doing it. If this is the first time you feel like that, I'm sorry. I promise you aren't stupid for "overreacting", and I promise it will feel at least a little bit better if you just get it over with. And when you've managed the first time, you can now use that as an example instead of taking some stranger on the internet on his word. Worst comes to worst, you can still anon hate me (jk please don't)

-> Rewarding yourself. Remember that putting yourself down tends to make things worse. Allow yourself to be proud for your achievements, yes even the small ones that most people barely even think about. Because sometimes shit is just hard, but you still did it, and that's fucking awesome !!! For me personally just the knowledge that my anxiety will lessen (and I will probably get some good sleep - emotions are so fucking exhausting) is enough most of the time, but you can also give yourself a little treat afterwards. You've earned it!

-> Hide it in between chill tasks. Like right now, I'm writing this instead of my fucking E-Mail. I am a bit calmer since this is distracting myself from the daunting task of typing a few words. So I am now going to open my mails on another tab, type this shit, and send it. And I know that when I did that I will feel better about myself. And even if I fuck up somehow (how you ask? i don't fucking know), I will immediately have this task to come back to so I don't have the chance to overthink it. I FUCKING DID IT I AM THE CHAMPION OF THE WORLD

-> If you have a bunch of stuff you swore yourself you would do (a bunch can also mean like 2 btw) starting can seem even more daunting (even if it is, as aforementioned, "only" two). So I am very happy to present written lists my absolute beloved. In my experience, stuff is a lot less overwhelming if it isn't only living inside your head. You get a feeling of accomplishment when you can cross something off your list. You don't have to keep panicking about forgetting something (since everything is already written down on your list.) You can even break down bigger tasks into smaller more manegeable ones (f. ex. instead of "clean your room" -> "1. do your bed; 2. fold your clothes; 3. etc etc".) It's great because even if you don't manage the entire big task you still feel less like a failure since you've got proof of all the small accomplishments you did manage. Plus it's easier to continue on another day since you know exactly what you have to do and have proof of everything you already managed as a motivator.

-> Accept help. Be on the phone with a friend while doing the thing (if possible, of course). Ask your friends to be your hypeman before and after doing the thing. Get reassurance from other people. Go to your friend's house to ask them to read your E-Mails, summarize them verbally, and then type an appropriate answer for you (can you already tell me and electronic mail aren't in the best of terms?) Making things harder on yourself on purpose isn't being strong it's being stupid

-> already mentioned it a bunch of times, I know, but the thing that really helps for me is comparing with past experiences. I know I will feel better after I do it because that's always what happens when my brain blows things out of proportion. I know I can do this because I did even scarier stuff and it went well. Or even: if I manage to do this seemingly super scary thing, I will be able to use it as a motivator for smaller stuff in the future. I mean, what even is a fucking E-Mail in comparison to going to a social event on your own ??! (seriously, do it. in my experience it's surprisingly easy to find friends if you look pathetic enough, plus a lot of things seem a bit less paralyzing in comparison)

-> I turn it into a competition, or a game. If I do the thing I win. If I don't do the thing the anxiety wins. And I refuse to let that happen because I'm competitive AND a sore loser <3 so I do the thing. and then I feel a bit better

JUST DON'T THINK ABOUT IT. THINKING IS THE ANTITHESIS OF DOING. (which you can also use to your advantage, à la better to think about that unhealthy coping mechanism and why you shouldn't do it than to stop thinking about it and actually doing it instead. But that isn't the point right now)

DISTRACTIONS

Sometimes there just isn't anything you can do. Sometimes all you can do is wait. Sometimes you don't even know why the fuck you're feeling like that. And that fucking sucks.

I know there are some people who need an absence of stimuli in order to calm down. (If that's you, please leave some of your own pointers in the notes! I don't really have any ideas for that one tbh)

For me, the opposite is the case. I can't count the times my mom has told me to "try meditating!" or "don't do more than one thing at the same time it'll only stress you out even more!", unaware that giving my thoughts free reign would make everything so much worse.

I need to overwhelm myself in order to be able to forget about my anxiety for a while. Sometimes doing a task I've been dreading is easier after distracting myself for a few hours (being anxious is very tiring so if you let it run its course in the back of your mind for a while you'll have less energy for it later ^^). Here's some stuff that could help (though it should be noted that a) not everything will work on everyone and b) sometimes it just doesn't work. even if it worked the last five times. Don't ask me why it is what it is):

-> Do something (really anything) while listening to a video essay/podcast/audiobook. That's my go-to classic. Feel your mind slipping away from whatever you're doing? Force yourself to really listen to what is being said. Sometimes it helps to mouth the words along to my audio of choice (while still doing your thing at the same time!!) Speed it up (I've usually got my stuff at 1.75x or 2x). Assume that pretty much everything listed below can be done while having this as a second layer of distraction

-> Learn something new. I was literally just teaching myself the tabs for Every Breath You Take by The Police and 26 by Paramore on the guitar before starting this. I tried learning finnish and irish for a while there (learning vocabulary, trying to translate sth, learning grammar, etc.). Sometimes it can take a bit of time to get into it, but once you're there it's easy to lose yourself in it (in my experience at least.) And you can always start another video essay in the background!

-> Baking. I usually do half or fourth the recipe to a.) waste less ingredients; b.) have less stuff to eat so you can go bake more stuff sooner; and c.) feel less bad if it doesn't turn out how you hoped. Plus you can also make yourself more likeable by giving some to your neighbours ;)

-> Comfort book/series/movie/etc. I'll be honest, this one almost never works for me, but I know that for some people it does so on the list it goes

-> Take a walk. Touch some grass. Go outside. Personally have very mixed feelings towards this one. Used to do it all the time during lockdown (walking nowhere for literal hours while listening to music), but when it doesn't help it makes things much much worse (in my experience) So maybe be a bit careful? If you want to get away from your thoughts this is...bad. But otherwise (like if you just have the feeling of anxiety without a specific reason) it's worth a try

-> Do maths. I'm serious. For a while there I couldn't sleep, so I'd go on the net, search for equasion exercises, and just go wild. Don't look at the answer: this isn't the point. It's something with a fixed procedure and no consequences if you mess up (you won't even know if you mess up). Maybe instead of equations you find long division more relaxing. Just try not to think of school, put the pressure away, and give it a go.

-> Go to your comfort place. This is also a bit of a tricky one. First of all, not everyone has one of those. Or maybe you can't really go there (like, I always calm down when I'm at the beach. I adore the ocean. But I don't have sea anywhere near me, so sucks to be me i guess). But if you do have a place near you it's worth a try. Sometimes after a particular stressful therapy session i just...go chill at the library for a while. It helps :)

-> Blorbo scrolling. I personally prefer looking at a bunch of art and comics (visual stuff) since i don't really have the concentration to read when I'm anxious, but see what works best for you <3

-> Menial tasks. I love them. Sorting stuff that actually doesn't really matter (like taking all your books from your shelves and trying a new way to organize them). The already mentioned maths exercises. Washing the dishes/putting them back in their place (you can combine that one with the baking hehe). Volunteering work can also be pretty helpful: they often need help with menial tasks plus you can feel good about yourself for helping. Recently started helping at my local animal shelter and it's actually pretty great !

-> Sports. I personally hate sports and always feel worse afterwards, but so many people talk about it that it must be of help to someone out there. What I used to do when I got suddenly overrun by emotions is taking my skipping rope and jumping as fast as I physically could til I felt a bit better (and sweaty ew)

-> Sometimes I like starting a small project; depending on the mood either with no pressure to finish (or intention to show anyone ever because eww), or posting it in hope for praise that'll make me feel a bit better about myself heh. Just something else I can focus on. (ex. g. I've got a meeting I'm nervous about tomorrow so I started writing this huge-ass post) Just remember: IT DOESN'T HAVE TO BE GOOD!! JUST CREATE! I PROMISE BEING CREATIVE AND/OR DOING STUFF IS AWESOME!! (or if nothing else at least frustrating enough to overshadow the anxiety lol)

-> In the wise words of mother mother: Dance and cry, and cry and dance and cry. (And sing. And scream. Or get out that skipping rope. Just let it out my dude.)

-> Watch a show in a foreign language faster (like 2x speed) and with subtitles (less time to read, more required focus, less brain power to panic)

-> immersive reading (audio + text); especially effective if you do it in a language you are currently learning or one that is similar (but not the same!) to your native tongue (f. ex. portuguese and spanish)

-> Try sleeping. Doesn't always work, but at least it wastes time.

I THINK I'M ABOUT TO HAVE A PANIC/ANXIETY ATTACK

-> Strong sudden stimulant. Like smelling a very strong perfume or taking a freezing shower.

-> Just. Let it wash over you. It sucks, yes, but it'll be over. Try keeping calm. I know, easy to say when you yourself aren't currently going through it, but anxiety about a future attack will not, in fact, make things less worse. Once again, remembering past attacks can help as well? It didn't kill you then, it won't kill you now. (My therapist suggested using a mental image, like huge waves or something. I personally don't do that but maybe it'll help)

-> Cover your ears and listen to your heart. Key point: this is NOT aiming to drown out noise, but to ground yourself by listening to your own body (bloodstream and creaking bones etc) (ty anon <3)

-> I'm not sure whether this'll work with panic attacks as well (according to google one of the key differences is that these don't really have a trigger and just....happen) and it probably won't be viable in every situation. But just. Be enough of a spiteful little shit to turn your breakdown into a powermove. (The distressing emotions are there anyways might as well make use of them). You told your teacher you get extreme anxiety when you have to speak in public and they ignored you because the school system actually hates kids? Look them right in the eyes as you start hysterically sobbing so they feel really bad, maybe be extra subdued the next few lessons. As far as you know it'll get you a few pity points that'll make a difference in your overall grade! (Pretty sure I got a better grade in my arts finals than i deserved) Someone knowingly breaks a boundary you set because "oh you've been doing so well" and "it's an irrational fear so it isn't real anyways" or whatever they tell themselves to justify it? This is your chance to make them really see how what they did is wrong (and hopefully will make them think twice before pulling shit like that again). If you warned them, they are literally asking for it. And it'll seem that much more impressive when you are having a good day for once and manage to get through it without one (you've earned that extra credit). Maybe I'm just a bit of a vindictive person, but reframing the narrative like that in my head gives me some semblance of control, which makes it all a bit less scary.

IT DIDN'T FIT ANYWHERE ELSE BUT IS STILL IMPORTAT

This is mostly me reminding myself that it's fine tbh. Because it is.

-> Remember that you can just do shit. I don't know how else to say this, but sometimes my anxiety makes it feel like hiding away in my room is my only option. But that's not true! There is so much stuff you can do, I'm always in awe for a while when I get this through my thick skull once again. Like, you can just go to places. You can just write to your friends. You can just start a chat with that cool mutual you're too nervous to directly interact with. You can move. You can change jobs. You can redecorate your house. You can get into a random train and only get out at the last station, wherever that may be. YOU CAN JUST DO SHIT?!?!?! ISN'T THAT FUCKING AWESOME?!!!!!!!!

-> Extreme emotions can have unpleasant physical side effects. Sweating. Body odor. No appetite and/or extreme hunger cravings (sometimes at the same time??). Diarrhea. It sucks (especially when it continues on for multiple days and your oh so kind peers make sure to constantly remind you of those physical symptoms you are already overly aware of). But it's normal and it's fine. It doesn't make you gross, I promise.

-> THIS TOO SHALL PASS (that's it. Sometimes it's good to remind yourself. This too shall pass.)

-> Sometimes I just do small harmless shit to prove my anxious lizard brain wrong. Randomly say hi on that group chat you haven't entered for months. Create something you aren't really happy with and post it anyways, just cuz you can. Go do something on your own. The more you prove your fears wrong with little things like that, the easier it gets (especially if you have to do bigger scary stuff). Spite can be your best friend. (Plus easy way to gain more points in my mental competition hehehe)

-> Sometimes, despite your best efforts, you will fuck up. You will barely be able to say a word in the social event you forced yourself to go in order to meet cool people. You will be so obviously anxious at your friend's birthday that she will still remember that over a year later (despite your best efforts to hide it at the time). You will get an anxiety attack because of something you thought you had already gotten over months ago. And it sucks, but more importantly, it's fine. This too shall pass. This is another reason why the previous point is so important: it's harder to hold these incidents over your head if you have so many other experiences where you managed to prove yourself.

-> YOU get to decide when you want to try confronting a fear. Nobody else can do that for you, no matter how often they mention "exposure therapy" and shit (it's about the control once again. in my experience it's important for it to be your choice). Occasionally hiding away doesn't make you a failure. There are always more chances, it's never too late to start. Already mentioned it a bazillion times, but this shit is exhausting and you are well within your right to stay in your comfort zone and rest.

-> I don't know if it's just a me thing but self reminder to avoid lactose and gluten when overly anxious. (i never do but i am aware of it that should count for something)

-> gender-affirming stuff can help ^^

-> Not viable to everybody, but sometimes I just delete all social media from my phone. You can still go there through browser of course (that's where I'm actually currently writing this) but just not having the icon on the phone can already feel somewhat of a relief (social media in this case also including messaging apps like discord or WhatsApp or fucking electronic mail my beloathed). That's actually what I am planning to do immediately after posting this thing that came out a bit more personal and stream-of-conscousness than initially planned. You won't even be able to tell cuz I never tag my queues hehehe

-> mentally dunking my stupid anxious lizard brain into salt water rn. Fuck you. I'm posting this. I'm leaving my house tomorrow instead of calling in sick. I'm winning.

#i apologize if there are spelling errors or sentences that dont make sense (my focus is a bit shit rn lol)#once again hope this can help someone? plus always open to more suggestions etc etc #it feels a bit hypocritical to be posting this rn tbh since i am not dealing with my anxiety that well atm tbh #but then i look back to how it was like two years ago and actually i *did* improve even if only a bit so like fuck you too lizard brain #i hope you get to look out of your window and realize that you too have come far <3 #i love being a lil cheeseball hehehehe #anxiety #actually anxious #actually anxiety #uhm idk how else to tag this i guess ill rely on rbgs lol

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