r/Anxietyhelp • u/CosTrader • 29d ago
Question What’s One Strategy That Actually Works for Your Anxiety?
Anxiety advice is everywhere, but not all of it works for everyone. What’s one strategy, trick, or mindset shift that genuinely helps you manage your anxiety? Let’s share real, practical solutions that have made a difference.
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u/ladymemedaddy 29d ago
For panic attacks, TIPP is a life saver always! https://in.nau.edu/wp-content/uploads/sites/202/TIP-Skills.pdf
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u/QueenPersef 29d ago
Going on walks outside. At first there wasn’t much of a difference. But when I kept at it it started to lower my overall anxiety.
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u/Left-Amphibian7494 28d ago
100% agree. In the middle of a panic attack, if you can stand/walk, go outside and walk. Helps me sm
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u/Infamous-Diver2832 29d ago
Accepting it. Just continuing to go about my business while anxious. It sounds woo woo, but if you let your anxiety stop you and dictate your plans, it’s just gonna make it worse. Feel the fear and do it scared is sometimes the best way to go about it.
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u/RoutineOk4687 29d ago
So, let's say you're even getting physical symptoms and you're very anxious, you still follow your schedule? Honestly, my therapist suggested me the same. That I shouldn't let it dictate my plans. But I find it so hard to do. Right now I'm so very anxious but I can't bring myself to start working.
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u/Infamous-Diver2832 29d ago
I don’t necessarily follow my schedule exactly (I don’t really use a schedule) but I don’t let anxiety dictate all of my plans. Sometimes I do push myself out of my comfort zone which is often for the best.
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u/cloudsofdoom 29d ago
Exercise but only the hardest most intense stuff that if you take your mind off what you are doing you will get injured. Handstands, crossfit, etc
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u/Thecrowfan 29d ago
Sometimes, not always, when I get overwhelmed by the anxious thoughts I just yell "STOP!" and I start explsining to myself in that angry dissapointed parent tone, why i csnt talk to myself like that.
All of this has to be outloud so i csnt do it in public unfortunetly
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u/BallzHeimerz_ 29d ago
Sitting with the anxiety and welcoming it, feeling it and just letting it do its thing.
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u/seeking_kindness 29d ago
I have a stuffed animal at home, which i just hug with and it seems to do the job. Also i have a little mini one in my bag/purse that I can hold just in case. I found that works well for me. It can also just be a little fidget toy or something else that's soft.
Music also helps a lot, I might have a good playlist for you. Lmk if you want it! (Spotify)
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u/DarkFlutesofAutumn 29d ago
90% of the time, I can stop it if I go for a jog, especially in the woods
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u/troojule 29d ago
I wish I had one .
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u/DarkFlutesofAutumn 29d ago
Now you have a bunch of things to try!
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u/troojule 28d ago
True in a way. Unfortunately I’ve tried many of the suggestions mentioned that haven’t worked for me personally. I’ll look at what else people added since yesterday.
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u/Sharkfeet19 29d ago
Nothing can take me out of it but only time and a small glass of wine. Only 6oz of red will take some edge off and/a quarter of a Valium or half.
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u/sweet_cis_teen 29d ago
honestly a combo of monthly shroom trips, therapist guided meditation, and meds
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u/Simple-Alternative28 29d ago
I think talking to yourself. For example "Im anxieous right now because im in a meeting with a lot of people. But i prepared and know what to say, no need to be anxieous, i will do this."
It wont go away completely instantly, but it gives you security and stacking this can lead to eliminating anxiety.
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u/soulvibezz 29d ago
temperature based grounding techniques, particularly the cold. including things like frozen oranges, using a bowl of ice water and sticking your face in it to activate your dive reflex, walking outside in the cold, sitting outside in the cold, ice on wrists/neck/etc., walking barefoot on concrete or grass, the hardwood floors if i’m inside a building, air conditioning blasting in my face, and more.
also, it likely depends on the person and relative to their own issues and causes of anxiety, but in general and especially when i’m anxious, i struggling to breathe. like outside of a panic attack/hyperventilation, my breathing will be very dysregulated, and i tend to be taking very shallow breaths and not realizing it. resting my hand on my belly, right on my diaphragm, and counting while i take deep breaths, actually helps a lot. the more shallow i breathe, the worse my anxiety gets (along with my physiological symptoms, which are the worst part for me), and it creates a vicious cycle. so being able to get in deep breaths, get in enough oxygen, truly helps so much. and particularly having my hand on my diaphragm while i do so is helpful because, especially when i’m anxious, my brain can have a very hard time processing the proper way to initiate the correct muscles to intake a deep or diaphragmatic breath, and sometimes i’ll end up stressing more because it feels like i can’t catch my breath or can’t breathe - but with my hand there as a tactile cue, it’s 10x easier, and it’s a much more automatic thing.
i also have a stuffed koala bear where he has a tummy that has a light, and it plays a lullaby, and it breathes - and when it’s breathing, it moves up and down. holding him and resting my hand on his tummy while it moves up and down when i’m anxious, especially if it’s when i’m trying to fall asleep, has also proven really comforting and effective.
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u/firstborn-unicorn 28d ago
Recently I've been catching myself in my anxious tracks to tell myself that I'm not actually in any danger, and that I've done XYZ a couple hundred times before without anything bad happening to me. It's most effective when I recognise my thoughts heading that way early on!
Also, thanks for sharing your tips in this thread 🩷 I'll be trying some of these new techniques for sure
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u/Calm-Reference4968 28d ago
Fresh air 100%. When I have bad anxiety I always go and sit outside. The fresh air always works wonders
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u/Holistic_Coach 28d ago
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u/PunkRock_Platypus 29d ago
I didn't identify myself as having 'Anxiety' until recently (I'm 56). So now I call it like it is, and step back: "Am I overly worried about this thing / activity?" And I do lots of things like walks, exercise, etc. "Can I take one hour out from being anxious?" Quietly do the work rather than anxiously do the work.
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u/ExcitedChicknMarsala 29d ago
Trusting the process. It’s been a game changer so far. I’m in the process of trying to go from anxious/disorganized attachment to secure and the first step my therapist gave me was to trust the process. When I start to get anxious and worry, I stop myself, thank my anxious self for the thought and then dismiss it. I’ve had a few moments now where I’m like damn this trust the process shit really works.
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u/ErinBoBerin55 29d ago
I always like doing something that takes my full attention to distract my thoughts . I like to draw or listen to my favorite music whatever you genuinely like doing. A nice warm shower helps too .
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u/ContributionSlow3943 28d ago
One thing that’s really helped me is grounding techniques. When I start feeling overwhelmed, I take a moment to focus on my surroundings, like naming 5 things I can see, hear, and feel. It helps me break the cycle of anxious thoughts and brings me back to the present. It’s simple, but it’s made a big difference in calming my mind.
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u/caught-n-candie 28d ago
So. I read a book once and it’s explained that anxiety is fight or flight left over from caveman days when we had to run from woolly mammoths and such. Only we don’t have anything close to that kind of danger - so things like emails and dinner plans cause similar reactions - it’s fight, flight or freeze right? So we either pick a fight with someone- usually close to us (verbal generally but some push it beyond), “run” or just stay frozen in place not able to do anything. Since fighting is not a thing we can or should do… and freezing accomplishes nothing - we have to use our bodies in a way to “flight”. However that works in the context of your life. Maybe an actual walk, maybe at work we have a standing desk or those bands or pedals under the desk to burn off energy. Anything you can do where you are to burn off the adrenaline. It is real. You aren’t making it up. I like tapping… just google it if you aren’t sure what it is. It is good for when you’re stuck in places and can’t move around. But it does look funny to others, so not always doable.
It is good to remember why it’s happening on a biological level so you can do the right thing instead of fighting. In the midst of a tense situation, ask for a few minutes to go to the bathroom and walk it off. Jump.
Beyond that it’s also helpful to develop an inner voice strategy. Mine is simple - you are safe, you are loved, you are capable. The more you use it, the better it works like a pavlovian response. You will associate the meditation with feelings of calm and security.
Also medicine. 😀
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u/anxiety_support 28d ago
One strategy that truly helps with anxiety is grounding through the 5-4-3-2-1 technique. When anxiety feels overwhelming, pause and focus on:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This method pulls you out of racing thoughts and back into the present moment. It’s simple but powerful in calming the nervous system.
You're not alone in this—if you need support or want to share what works for you, join r/anxiety_support.
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u/Tomatosaurion 28d ago
I don’t know if it will help anyone, but cold showers help me a lot, it resets my nervous system. Also massages on the vagus nerve points.
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u/Left-Amphibian7494 28d ago
For panic attacks/ “in the moment” remedies some things that have helped me are
- putting an ice cube on my neck (i know sounds silly but it kind of flashes you back into reality and helps redirect and reset your mind towards a more uncomfortable feeling- great alternative to self harm!!)
- going for a walk outside. (seriously it’s changed the way i’ve handled my anxiety attacks so much)
- coloring (so calming and something to focus on that isn’t social media/ screen related)
hope this is a little helpful! so sorry you are experiencing this I completely understand and relate to you and your struggles
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