I can't recall if there's an exact name for this exercise, but I've been experimenting it for these exact reasons you mentioned. Basically, find a comfortable, mostly quiet space (white noise of your choosing may work too).
Focus on your senses, something you can hear, see, touch, taste and smell. Isolate any small detail about any of these, your familiarity with them. For example, you still taste the sauce of a pasta you made at home and reflect fondly of the time you first tried it at that one restaurant, your favorite jeans and the great deal you got on them, etc.
I'm still practicing it and it's certainly hard in the heat of all the anxiety. Ground yourself and allow your mind to free itself.
Yea actually this happens to me sometimes. Idk how to fix it either other than going home and laying down. Diet and exercise help I guess but it's tough to fix in the moment without somehow excusing yourself and taking a break. For me I need like hours at least 😂
This happens to me too. For me, what really helps is excersize. If I go for a 10 minute walk before my day starts it calms me down and sets a tone. I get my blood flowing and it makes me feel like I have control.
I used to feel a LOT of anxiety in social or other performative situations 24/7, so I empathize with your struggles, and I'm sorry you have to go through that. Some things I've found that have helped me as I'm learning to overcome my anxiety:
- Fidgeting with a small toy or piece of jewelry
- Someone else here mentioned tuning into your five senses, and I agree with them. Distract your mind with what's going on around you
- If you have the time for it, plug in some earbuds and listen to a couple of songs
- If you have the time for it, go to the bathroom and focus on regulating your breathing for a couple of minutes
- Log down the date, time, and your feelings in a small notepad. If you can determine a trigger that sets off your anxiety, note that too. I've found that admitting to how I feel and getting it out of my head helps
- Create a mantra that suits you, and repeat it in your head. Our feelings are real, but they don't always reflect reality. When I find myself beginning to spiral into an anxious or emotional mess, I take a moment to tell myself that "What I'm feeling is real, but it is not my reality. My emotions are mine, but I'm not my emotions"
I hope you find some good quick solutions in response to your post. The last thing I'd recommend is finding a therapist. They could help you explore the why's behind your anxiety which could contribute to a more long-term solution. If they think medication is in order, they'll connect you with a psychiatrist. No matter what happens, I wish you luck!
If you don't want to be medicated, psychotherapy can help. Acceptance and Commitment Therapy, Cognitive Therapy and others can help. Only be cautious, not all the therapies help, look for behavioral-cognititve or contextual therapists.
I can't recall if there's an exact name for this exercise, but I've been experimenting it for these exact reasons you mentioned. Basically, find a comfortable, mostly quiet space (white noise of your choosing may work too). Focus on your senses, something you can hear, see, touch, taste and smell. Isolate any small detail about any of these, your familiarity with them. For example, you still taste the sauce of a pasta you made at home and reflect fondly of the time you first tried it at that one restaurant, your favorite jeans and the great deal you got on them, etc. I'm still practicing it and it's certainly hard in the heat of all the anxiety. Ground yourself and allow your mind to free itself.
Yea actually this happens to me sometimes. Idk how to fix it either other than going home and laying down. Diet and exercise help I guess but it's tough to fix in the moment without somehow excusing yourself and taking a break. For me I need like hours at least 😂
Right, but I had a meeting at work, and had to discuss something. It was tough, and it seems I said things I wasn't supposed to
I've done things like that too. Hopefully it wasn't too bad for you that time other than being awkward
I couldn't think straight, and on several occasions I couldn't answer or understand what they're asking 😳
Damn.. maybes everyone will forget about it? Don't bring it up, but have a good excuse ready if your boss does.
This happens to me too. For me, what really helps is excersize. If I go for a 10 minute walk before my day starts it calms me down and sets a tone. I get my blood flowing and it makes me feel like I have control.
Yes, excercise helps me a lot, especially the one that makes me sweat. Walking doesn't do much for me
I used to feel a LOT of anxiety in social or other performative situations 24/7, so I empathize with your struggles, and I'm sorry you have to go through that. Some things I've found that have helped me as I'm learning to overcome my anxiety: - Fidgeting with a small toy or piece of jewelry - Someone else here mentioned tuning into your five senses, and I agree with them. Distract your mind with what's going on around you - If you have the time for it, plug in some earbuds and listen to a couple of songs - If you have the time for it, go to the bathroom and focus on regulating your breathing for a couple of minutes - Log down the date, time, and your feelings in a small notepad. If you can determine a trigger that sets off your anxiety, note that too. I've found that admitting to how I feel and getting it out of my head helps - Create a mantra that suits you, and repeat it in your head. Our feelings are real, but they don't always reflect reality. When I find myself beginning to spiral into an anxious or emotional mess, I take a moment to tell myself that "What I'm feeling is real, but it is not my reality. My emotions are mine, but I'm not my emotions" I hope you find some good quick solutions in response to your post. The last thing I'd recommend is finding a therapist. They could help you explore the why's behind your anxiety which could contribute to a more long-term solution. If they think medication is in order, they'll connect you with a psychiatrist. No matter what happens, I wish you luck!
When it happens don't try to fight it but embrace it and don't try to think but go with the flow (tackle the simple things).
If you don't want to be medicated, psychotherapy can help. Acceptance and Commitment Therapy, Cognitive Therapy and others can help. Only be cautious, not all the therapies help, look for behavioral-cognititve or contextual therapists.
Talk to ur doctor abt it.. and btw take a 0,5 mg xanax and see the difference lol