~ stuff my therapist has taught me ~
1. "That hasn't happened. This isn't happening."
repeat that to yourself when you're spiralling to remind yourself your brain is lying to you, and it is in fact gunna be okay.
2. Sticky notes with affirmations/comforting reminders.
put these in places you'll see them when you get anxious. read them before doing that stressful task, and when the task is over and you survived, actively remind yourself that the sticky note was right.
example: I get anxiety around driving, so I have a sticky note in my car that says "I will get to my destination safe and sound." and I read it before turning the car on.
in the morning or evening, take 10 minutes to write down everything that's worrying you. when the 10 minutes is up, look through your list and write down reasons why it's going to be okay and if you're able to make any of those worries go away through doing something, schedule time into your day to do it.
4. Three Things about Three Things
this one is to bring you back into your reality when your thoughts have been spiralling. out loud, name something in your view and describe 3 things about it. do that 3 times followed by a couple deep breaths to remind yourself you're safe.
every time you find yourself thinking about that traumatic event or panic-inducing thought, imagine a container you actually own, and imagine opening it, putting alllll the trauma thoughts into it, then closing it and putting it back wherever it goes. follow this with Three Things about Three Things.
this one works best if you have a partner or someone you spend a lot of time with. they've most likely noticed when you get quiet and stuck in your own head, and that's when they can ask you "Where are you?".
the answer to this can simply be a reminder of exactly where you are, or it can be an opening to discuss where you were in your head and what thoughts are coming up for you at that time.
try to find 3 things in your day that you find to be special, beautiful, or just something that stands out. when you find it, take a few deep breaths while enjoying it, perhaps taking a photo to remember.
actively looking for the good in your day helps remind your anxious brain that the world isn't really ending, and things are okay.
whenever you have a spare 10mins, consider meditating. if you're like me and also have ADHD, using a guided meditation, or repeating a mantra during it can help make things easier. having dedicated time to quiet your brain can really help change your head space.
9. Human Contact is Important
my therapist has a rule that you're not allowed to go two days without having an interaction with another human. even if that's simply smiling at the barista who gives you your coffee, human interaction is important and getting out of your own head is good.
10. F.E.A.R. = Find Evidence And Rethink
your anxious brain is probably lying to you. when you feel fear, try finding the evidence of the contrary and then actively change your thoughts. even if it feels like you're lying, reminding yourself of the proof that your fear might be wrong can help settle your emotions.
these are all tips i use in my daily life that i find to be very helpful for managing my own anxiety. it's not cured, but it's easier to survive when i have a good daily routine that includes stuff on this list. āØ
