Anxiety resources (share yours)

[ohgillian]

Hi guys. Let's try to keep this a no-chat (except relevant questions about something of course). Some of us have lived with anxiety for a long time and probably can share tips and resources with others. What've you got? I'll post mine in a reply.

ETA: Try to include links where possible. Thanks!

[af1212]

I have an anxiety diagnosis but am surprisingly calm about all of this. My husband however, who also has anxiety diagnosis, is really struggling. I would also love to see suggestions for how I can be a supportive spouse through this.

One thing that is helping me right now is to remember that the studies being done about how long the virus lasts on surfaces are all in controlled labs. But as soon as you introduce uv light (sun), wind, alter humidity, etc those times all go way down. We are spending as much time outside as possible.

[smock]

Younger me would have punched someone for saying this, but yoga and getting outside for a run/walk really help my anxiety. (It's like i've become a different person or something.)

[bimbi284]

I added a couple things in the anxiety checkin in thread, I’ll add them here also with one more:

Self care game that walks you through a series of questions to help you meet your self care needs (eating, sleeping, emotions, meds, etc).

youfeellikeshit.com/index.html

Easy breathing video to help slow and focus your breathing

m.youtube.com/watch?v=5DqTuWve9t8

Headspace meditation that is part of their Sunday Scaries series

www.youtube.com/playlist?list=RDCMUC3JhfsgFPLSLNEROQCdj-GQ&feature=share&playnext=1

[melros19]

I made this for my clients; I use it a lot in session and it can help stop panic attacks: youtu.be/TP8I1PdkeO4

[demelza]

Cortisol levels are highest in the morning and I find alternate nostril breathing is most helpful. If I am stuffed up then I do deep belly breathing instead. If you can get outside for a walk, that is ideal, last year when I was depressed my therapist said walking is what soldiers do in the field when they deal with depression and can't do antidepressants.

[basilosaurus]

I make various contingency plans. It helps to know I have many routes. My anxiety is less personal illness and more dealing with visas and governments that change policies very very quickly and "what do I do next/if" and "where do I go next/if"?

Food remains a concern, but I've lived on cup noodles and electric kettle, and I can do it again.

[katfco]

Can I share an @@@ resource? (I'll delete if we want to keep it @ free). The Breathe Kids app has really helped my kids with anxiety and learning strategies in an age-appropriate way.

[1confused1]

Ditto smock, the only thing helping my anxiety right now is exercise. Also, I am using some meditation classes through the Peloton app.

[RoxMonster]

ASMR really helps me. There are a variety of triggers (whispering, soft speaking, tapping, mouth sounds, personal attention, etc) so you can browse YouTube and find ones that work for you.

I have been watching for two hours every night, and I can feel myself physically calming down as I watch - heart rate slows down, I feel my muscles relax, etc. They also often put me to sleep, and I know many people who have trouble falling asleep use ASMR in order to do so.

[krystee]

@drbeckyathome on Instagram is providing some good videos on managing anxiety and taking care of yourself. Please note there is @ content and tips on her page too.

Seeing people is key for me, so FaceTiming family, enabling video at work, turning my book club into a zoom call with wine, etc.

Focusing on what I CAN do like ordering a ton of decorations for my husband’s birthday and soliciting a billion people to send texts and videos instead of being sad over what we can’t do is also good for me.

Adding positivity into the world has been most key. I am calling 20 families from church (along with other volunteers who each have 20) to see if they need anything. I wrote happy and encouraging messages In chalk to neighbors along our culdesac, I am leaving giant tips for takeout and supporting more charities than usual, and I am sending silly greeting cards to a bunch of people...all of that has been the most helpful to my anxiety.

[SwimDeep]

Monterey Bay Aquarium has live cam feeds of different parts of their facility.

I like the jelly fish cams

[tiramisu]

Relax Melodies has a lot of different sounds so you can make your own mixes of things that are calming to you. I also really like their bedtime stories section. It helped me immensely on a couple of nights my insomnia kicked in.

I also use Andrew Johnson Hive Brain apps. They're great at helping me relax.

My new thing lately has been the daily dance party Mark Kanemura is doing on IG live. It stays up for 24 hours, until his next one, so you don't have to tune in love to do it. It's just fun dance, positivity, body movement, music, and a great time. It's helped me laugh and smile genuinely when everything else felt too bleak.

[One Girl In All The World]

The Anxiety Slayer podcast is great - for anyone experiencing anxiety or panic attacks I seriously recommend their EFT tapping walkthroughs.

ASMR videos help me as well. I watch them on youtube every night. When all this settles down I will be going back to acupuncture which is my fav for anxiety.

[moandjo]

I’ve had GAD my whole adult life which is usually well controlled with sertraline, but this is pushing it. I really like the insight timer app for meditation. They have thousands of meditations and great searching/filtering options.

I also have a Bluetooth headband that is for sleeping and I play meditations while falling asleep.

Virtual hugs to all. This is rough stuff.

[ohgillian]

Generally, I find that my anxiety is better when I'm doing a good job on the basics: sleep, eating, drinking water. I gave up caffeine several years ago solely due to anxiety and that helped a lot.

I love the app Calm, and they've put out some free resources for people to listen to now -- meditation tracks, bedtime stories, etc.: www.calm.com/blog/take-a-deep-breath

When I'm having a panic attack, I remind myself that I've had them before and they always end.

I sometimes do a Calm app session "Emergency Calm" when I'm super anxious.

[strawberry]

*Walking -as little as 20 minutes makes a big difference.
*Yoga - 20-30minutes makes a big difference.
*Knitting
*Hiking in nature
*Adult coloring books
*Meditation- BellaRuth Naparstek has excellent cds & audio files available on amazon.
*watching Friends on tv.
*watching & reading less news. 😕

[strawberry]

* I also gave up caffeine years ago & this made a big difference.
* Listening to my favorite music.

[bimbi284]

Here's another technique and some guided mindfulness:

www.mindful.org/the-s-t-o-p-practice-for-stress/

[pugz]

has anyone run across any telehealth resources where you can get a diagnosis of anxiety/depression and get medications prescribed?

[bimbi284]

Excellent collection of resources from an art therapist:
www.houptarttherapy.com/blog/2020/3/19/stuff-to-do-while-social-distancing-during-covid-19

[CurlyQ284]

When I get the tight feeling in my chest and throat I take a deep breath and hold it for 15 seconds and then breathe out slowly. Repeat maybe 5-10 times.

It kind of makes my chest feel "stretched" if that makes sense.

I never exercised before this but I've been doing a 2 mile speed walk every day the last 5 days and it's been helping a lot.

[pinkballoons]

I try to start my day outside. I take my morning coffee or tea outdoors and sit on my patio. Normally I can’t do this, but now that I’m working from home, I’m finding that starting my day with a few moments of calm really helps. Thankfully, we have a decent backyard and the weather is beautiful. I’m also walking the dog more often and getting outside with some music helps me clear my head.

I found a few Pilates videos on my Club Pilates app that I like: low key, basic moves, no equipment.

I’m debating whether or not I need to increase the dose on my meds. I’m waiting on a call from my dr to see what he recommends.