#Anxiety Relief | Explore Tumblr Posts and Blogs

safe-haven-safe-place · 1 year

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#mental health #self care #healing #recovery #positive thoughts #positivity #self love #self worth #anxiety relief #self compassion

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ds29gurl2 · 2 years

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#me asf #auditory processing problems #mental health #self love #infp #self improvement #anxiety relief #be yourself #adhd

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happyheidi · 1 year

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. amazing art by Sarah Nilsson. IG: justfrogetaboutit

#absolutely love this #tried it and it actually helped me a little #and very little helps my anxiety #so thank u so much dear artist <3 #anxiety relief #positivity #frogs #artwork #art #cute #amphibians #wholesome #brain facts #help #self help #fav

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brytning · 2 years

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I was talking to my therapist about some anxiety symptoms --- "In my mind, I know I'm going to be perfectly okay, but my body doesn't listen and reacts anyway" --- and she recommended TIPP as strategies to keep in my toolbox of dealing with distress in the moment. I really appreciate having more than one option to try in moments of overwhelm!

Transcription below:

If you're feeling overwhelmed by anxiety or other strong emotions, TIPP is a set of techniques that use the body's natural physical responses to bring you back into balance.

TIPP stands for

temperature

intense exercise

paced breathing

progressive muscle relaxation

Temperature:

The body naturally lowers its heart rate in response to cold. If anxiety is making your heart race, try an ice pack, a cool washcloth, or a walk outside in cool weather, and it should help you calm down.

Intense exercise:

Anxiety is typically a symptom of your body going into fight/flight mode. If your body is coursing with nervous energy, burn it off with 10 minutes of jumping jacks, dancing, climbing stairs, or another cardio activity to complete the stress response cycle.

Paced breathing:

Deep, slow breathing from the belly can also help signal the body to come out of fight/flight mode. Try inhaling for a count of four and exhaling for a count of six until you feel more relaxed. (I like to hold the breath for a count of two between each inhale and exhale.)

Progressive muscle relaxation:

If anxiety makes your body tense up, try this. Start by squeezing the muscles in your toes and feet for five seconds, and then intentionally relax them. Move up to the calves, up your legs, and every region of your body to purposefully let go of extra energy.

When you're feeling overwhelmed, try one or more of these to see what works for you.

#self-care sunday #self-care #anxiety #anxiety relief #managing anxiety #dbt #tipp #mental health #mental health resources #stress

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ash-says · 2 months

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Cheating Anxiety With Me

Seatbelts tight? Hands Steady? Are you still shaking? No, then lets rideeeee.

Anxiety the feeling of dread, uneasiness, fear, shaking, restless, heart beating rapidly, etc

Coping with anxiety is difficult especially for the mentally deranged girlies. No hate I love you all. You are just so my type of people.

Today I am going to tell you how to deal with it because you know what I say, "Kill or get killed."

The classic deep breathing technique: Start from 1 breathe in to the count of 4 then hold at 5 and breathe out from 6 to 10. This will help in evening out your breathing and slow down your heart beats.

Move, Sway and twirl: You feel an anxiety attack taking over you the best way to tackle all that excess energy released through FFF hormone is by MOVING YOUR BODY. Exercise. Dance. Run. Anything just move.

Sleep: Yeah, you read it right. Just shut down your system and sleep. This is my personal go to. Overwhelming anxious thoughts, feelings, anything we let it marinate over a nap. Works wonders for me.

Talk to a friend: Another personal go to. Sometimes the feelings are so loud, disturbing and dark that sleep is no longer an option. At such times talk it out. Seek a friend. Best if they are physically present with you. Ask for a hug. Loving touch. Don't be embarrassed. It does wonders. Trust me.

Nature therapy: One of the ways I accidentally discovered was that trees, plants and flowers can be extremely calming. No one to rely on. Go and hug a tree. I promise you it works. Social anxiety? Okay I got you also covered. Buy some fresh flowers or if you have house plants touch them. Inhale their scent. Graze the petals or leaves lovingly and tenderly. Feel them. It will calm you down.

Sugar saves the day: Okay some people might come at me for this one but honestly anything sweet is the holy grail for dealing with it. Now the trick here is not eating desserts and chocolates but rather fruits like grapes, banana, watermelons, etc. Basically eat healthy things. We don't want diabetes now, do we?

The 333 rule: This one goes like name 3 things in your surroundings, identify 3 sounds and touch 3 things. This helps in distracting your brain and calming down your wreck of a system.

Positive self talk: Keep on repeating like a broken record that it is going to be okay and you will get through it. As loud as your inner thoughts get that much loud this self talk gets. Basically overpower that annoying bitch inside you. Winning is the only option.

Identify the triggers and face them: Literally be a detective and find out your triggers and then put yourself through it by yourself until it becomes a normal thing for you. I am not advising this for dangerous things but you can try this on smaller triggers. Example: A song, a scent, a topic is a trigger to you. So now listen to that song, inhale that scent, read things around that topic willingly and train your brain and body to tackle it so that when it comes up suddenly your brain doesn't go in survival mode.

No to drugs, alcohol and risky behaviors: You should be going to them over your dead body. Please I am begging you don't indulge in them. Yes I am asking you lovingly, with teary eyes please don't do this to yourself. Don't punish yourself more. The world is already a harsh place if you won't be kind to yourself, who will be then?

Bonus one: Find a strict no bullshit friend who isn't afraid to call you out on your toxic behavior, put you in your place and is ready to be the pillar on which you can rely on. Because we are not able to differentiate in right and wrong during those times. Its really difficult to maintain the moral compass. That's why you need a community of trusted people to hold you down.

Fight your way back. Because this world is a cruel place babygirl. You do anything to survive. If you are still dreaming of a saviour. Dream on.

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zzzzzestforlife · 7 months

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the best night routines start in the morning

tips from an anxious psychology student who loves sleep 💤

🌅 todos whenever you wake up:

our brains are wired to notice contrast, so take this time to show your brain what it's like to be awake! the more you wake up, the more you can wind down later~ some suggestions:

wash your face

brush your teeth

eat something!! (then take your supplements, don't take them on an empty stomach)

make your bed (for max freshness when you go back to sleep though, i recommend you leave your bed to air for at least a few hours)

☀️ todos throughout the day:

now our goal is to tire ourselves out enough so that we can have happy sleeps later! we need to focus on both the mental and physical aspects of this. some suggestions:

exercise

learn something new

get sunlight (no, vitamin D doesn't count, although you should be taking your required supplements)

experience an emotional rollercoaster (not exactly recommended as it may backfire in the form of keeping you awake with a spiral of uncontrollable thoughts)

🎑 todos before bed:

the moment we've all been waiting for has arrived! while going to bed at a regular time helps with conditioning yourself to fall asleep, sometimes that's just not possible, so here are some other suggestions:

check your wake up alarms (are they set for the latest possible time? do you actually need an alarm?)

lie down in the dark while having a nonsensical conversation with yourself (our brains automatically tune out stuff that don't make sense, so trick your brain into tuning itself out — especially helpful in the event of an emotional rollercoaster kind of day)

use a comfortable sleep mask (blocks out all light even from peripheries but still allows you to breathe comfortably, isn't too tight around the head)

earbuds make pretty good earplugs or you can play white noise/soothing music/etc. to block out louder noises

feel free to add your own suggestions in the reblogs/comments~ sweet dreams! 🛌

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haruharuz · 1 year

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Self Therapy; A Note

I've been pondering about this concept for quite a while now. Therapy itself is a wonderful tool to pick your broken pieces up and gently glue them back together- as if they were never broken at all.

However, not everyone has the resources to truly indulge in such tools. So I mulled over the idea of doing therapy almost at home. While it won't be as effective, as far as my personal experience goes, therapists typically give out homework to their patients.

I want to make it clear that because you're doing this kind of thing at home, it is vital to remain cautious. This is not medical advice, just something to consider.

If you do not have the resources to go to therapy, doing a self therapy session every single week could be beneficial, I think. I'm making a little guide on how exactly I personally am choosing to do this.

(●´∀｀●)

Step One: Choose An App

There are many many free apps specifically geared towards mental health. I've used a few, one of which being "WYSA" which I personally enjoyed. Pick one you think would suit you!

I enjoy these apps primarily because they typically have some free form of help. Like breathing exercises, meditation, etc! You can skip this step if you don't feel comfortable.

Step Two: Find Resources Online

You can easily find a lot of free resources online by looking up "therapy worksheet" "anxiety worksheet" "depression worksheet" etc.

Find a couple that you think would suit you to work on for the first week. The more you find, I recommend stockpiling them into a folder! This way, every new session you can either pre-plan said worksheets or grab a couple quickly.

I also highly recommend looking for journal prompts! Especially shadow work journal prompts that help you release certain emotions. You can do this with pen and a notebook or you can use a laptop/tablet for this! If you don't feel secure, password protect documents or hide your journal in a very safe place.

Step Three: Plan your first Session

Identify what you would like to address/work on during the session. Write it down.

Find the worksheets and exercises you want to do, plan them out. It's easier to go ahead and print/write/type them now and put them in a folder with a clear name. (e.g. ST.session1)

Find a day in the week when you know you will have at least one hour of free time. During this one hour of free time, you will be taking the time to do all of your things ! You can do this before bed, in the middle of the day. Just choose a time you think would be best.

I recommend setting a small goal every 1-2 sessions. Remember, goals should be reasonable, attainable, and measurable. Little steps. (For instance, if you struggle with severe social anxiety like I did, you can make a goal "order a coffee one time", but there's many ways to do this)

You can add more to this if you want! Please remember, you can add a face mask and reading a nice book, or other coping skills/self care to this if you think it might help. I recommend choosing things based off on how much time you have and how effective they are at helping you cope. You can also add them all separately to a "self care" day weekly. Up to you.

Example Setup

I'm sharing my personal set-up and plan with you! Some people need visuals <3

This is my folder set up:

as you can see, I have three folders inside a "self therapy" folder!

inside the "journaling" folder, I have three documents that align with the session outline (pictured next) that is in its respective folder. The first one has a journal prompt, the second two are completely blank and only named. They're just sitting there, waiting and ready!

This is my session outline. It includes what issues I'll be addressing and what exercises I'll be doing. Also, the next goal I'd like to work towards. This includes how I plan to do so. I also put a clear DAY and TIME for this session.

This is the worksheet I'll be doing:

And that's all! I'll be following this tomorrow and drinking some chocolate milk and relaxing :3 not too shabby, huh! Don't forget, if you are ever thinking about hurting yourself: call a hotline.

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redwinterroses · 1 year

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I like to do this grounding exercise I jokingly call "go touch grass" but honestly it's... almost exactly that.

First you need to go outside. It doesn't have to be far, it doesn't have to be "in nature" -- just somewhere with a bit of wind and sky. A parking lot is as good as a pasture. Make sure you're safe and aware of your surroundings, that you're not about to get run over by a cow or eaten by a moving van.

Close your eyes. Become aware of the surface of your skin. Can you feel the wind on it? Can you feel how it's stronger on one side of your nose and there's a bit of a lee on the other cheek? Can you feel that strand of hair against your neck? Is there sunlight? Feel how you can actually register the heat of it wherever it touches. Maybe the wind competes with the sunlight. Maybe it's cloudy. Maybe there are tiny raindrops that hit your skin. Feel it.

Look down. Really look, like you're five years old again, looking for Special Rocks. Find a bug and follow its path across the pavement. Look at the pattern in the gravel, the way it piles up against the side of your foot. Grind your toe into the ground a bit, see how you cause a mountain range to appear in the dirt. Look at the individual blades of grass, and that dead leaf -- look at its delicate veins. See the little tufts of fibers on the heads of the grassy weeds and how they tremble at the slightest breeze. You can crush them underfoot if you want to -- they'll grow back. Smell the green scent of the broken stems, and then look at how many thousands more blades of grass there are around you, unperturbed.

Look up. See the sky, through the branches or between buildings or over your neighbor's roof. Are there clouds? Look at the way the light filters through them. Tilt your head to the side and see how changing your perspective can heighten your understanding of the shadows. Is there a plane flying over? Maybe a bird? Watch it until it's out of sight. Maybe there are stars. Look closely at their shifting colors and try to name them -- is it blue? or red? or something that's neither?

Listen. Take in one by one the sounds of distant traffic, of a neighbor's washing machine, of the kids next door or the dog three doors down, the birdsong across the creek, the squirrel chittering in the maple tree. Single the sounds out one by one and really listen to them, the way you'd listen to a new song that you're trying to understand the words to. Lick your lips and listen to the sound your jaw makes when you move, or the brush of your hair against your ear, the sound your jeans make as you walk, the crunch of dry grass underfoot or the sksh-sksh of gravel.

Take in every sense with deliberate intent. Focus on your skin, on the tips of your fingers brushing against a brick wall or clasping a porch rail or just rubbing the cloth of your shirt between them. Feel how the air moves over your arms. Listen to the sound of it and the sounds of the world moving around you, whether it's a busy downtown or a rural driveway. Wiggle your toes inside your shoe and be aware of how the pressure changes as you move them. Walk and try to register each shifting muscle as your feet bend, legs picking up and setting down again.

I have bad anxiety -- some weeks worse than others. I've taken to going on a walk every day during my break at work and doing this process as I go. It never fails to make me feel more solid and grounded, and while I've never had much luck with straight meditation, I think this comes pretty close.

You are real, you exist, the world is moving at its proper pace, and all around you life is blooming and growing and shifting and becoming.

"All shall be well, and all shall be well, and all manner of thing shall be well."

#redwintertalks #anxiety relief #mindfulness #not mcyt #long post

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astillnight · 9 months

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soft boy for anyone having a bad day 💖

#tabithan #my cats #calm #kitties #cats of tumblr #cats #anxiety relief #depression help

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which-item-poll · 1 month

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Website by @flappyhappystim

#which item poll #anxiety #anxiety relief #calming #polls #poll game #random polls #flappyhappystim

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bird-the-introvert · 10 months

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hello and welcome to random anxiety tips with Bird

(this isn't a seiries or anything I'm just doing this)

Get a hoodie! Really simple and doesn't do a whole lot but helps when your feeling down (or dysphoric in my case)

Do a Soduku! I like this one as a distraction, and it's just fun in general

Drink water! Please. it's good for you and youll feel less shitty. Watered

Also remember to eat enough! I know healthy eating isn't "the cure for anxiety" or any of that but it's definitely something to remember. Like just a few crackers.

Get sleep. It's something kind of overlooked most of the time but it's very important!

Listen to music. I love to listen to music, and recommend lo-fi to calm down.

Get yourself a stuffed animal. I know what your thinking. There's nothing immature about it! It can help to snuggle up with a stuffed animal after a long day cause it was hard and you are tired, but also the stuffed animal is all soft and fluffy and cute.

Not really sure how to phrase this but get your thoughts out. Sometimes it seems like your thoughts are bouncing around your head, and talking about it/journaling/ect can be super helpful.

Remember most of the time, so called "Zen Activities" keep your hands busy and not your head. And for me, that does not help

try a breathing strategy! I know everyone tells you this but it helps. I like to inhale for 4 seconds, hold for 7 and exhale for 8

Also remember not everyone is the same in their experiences, and no matter what your anxiety is valid

These were random but I hope they helped :)

#anxiety tips #anxeity #anxiety relief #Hope these helped!

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safe-haven-safe-place · 1 year

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@studiomeggy

#mental health #self care #healing #recovery #positive thoughts #positivity #self love #self worth #anxiety relief #cute art #productivity

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ds29gurl2 · 11 months

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#kiki's delivery service #self love #anxiety relief #mental health #self improvement #infp #me asf #adhd #disorganized attachment #depression #general anxiety disorder

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eatclean-bewhole · 21 days

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Avoiding caffeine on an empty stomach is also ideal for hormone balance, for those with a compromised gut, and for those with anxiety.

#caffeine #caffeine addiction #cortisol #anxiety #anxiety relief #stress #stress less #stress reduction #stress reliever #stress management #coffee #hormone balance #hormone imbalance #guthealth #gut #gut health #brain health #hormone health

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brytning · 5 months

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Another comic about managing anxiety for #SelfCareSunday. For me, anxiety is less about racing thoughts and more about upset stomach, tight chest, sweat, headache, etc. I've found that when I don't get sucked into a worry spiral stressing about the physical symptoms of anxiety, they tend to go away a lot faster. The less I worry, the less I have to worry about, I guess. Easier said than done, of course, but that's why I practice a lot!

#self-care sunday #self care sunday #anxiety #anxiety tips #anxiety relief #mental health #mental health resources

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sugarhai · 9 months

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being spooky eases my anxiety

calming coloring pages & supportive wallpaper sets

#anxious artist #anxiety support #anxiety relief #pastel goth #artists on tumblr #spooky cute #spooky season #creepy kawaii #kawaii art #creepy cute

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