How do you deal with heightened stress?

[Ashlette]

I know I know, this thread is an obvious cry for help.

I wish I could explain in more detail, but something negative happened that may affect the outcome of my future and it is taking a toll on my mental health. My stomach feels twisted, my breath feels labored, and my eyes are teary from trying to digest the bad news. I feel like everything around me has been turned upside down. And I can't even sleep because my mind is racing.

I've tried watching random videos on YouTube and playing FFXIV just to calm myself but the bad news keeps popping into my head. The only thing that is giving me a semblance of respite is the fact that I can at least try and fix the issue. Then I realize that I ultimately have limited control over it all and the sense of dread returns.

These episodes have been a bugbear for most of my life. And every time it happens I feel worthless. I'm sick of it. I am sick of hiding in my room and rolling up into a ball and crying myself to sleep. I am sick of letting issues get the best of me as I do fucking nothing about it. And I want that to change for my own benefit.

I guess your suggestions might be a good start.

If anyone can offer tips on how to deal with heightened anxiety, I'd appreciate it! General advice, anecdotes, etc, would do.

 

[BLEEN]

Cardio/biycle

Sounds like y'r in a bit of an anxiety thought loop. Try to just run, bike, jog, to get your mind off of it; there's other pluses too. Music + that works very well for me.

Edit*: afterward, possibly during, solutions will become clearer. Even if they don't, that quickly, you'll feel a lot better! Trust me! I'm just a BLEEN in a bleen world.

 

[Deleted member 2109]

This breathing technique helps me relax.

 

[A Wild Shark Appears]

I've found post workout highs to be very helpful with my anxiety.

 

[BLEEN]

This breathing technique helps me relax.

Click to shrink...

I use square breathing – similar concept here! Very very helpful for in-the-moment needed self-control.

Square breathing is:
In 3 secs
Hold 3 secs
Out 3 secs
Hold 3 secs
Repeat

Any number can be used in place of 3. Whatever you're comfortable with; it's the concentration that really matters and it comes naturally with these methods!

 

[Ashlette]

Thank you all for your kind suggestions.

Cardio/biycle

Sounds like y'r in a bit of an anxiety thought loop. Try to just run, bike, jog, to get your mind off of it; there's other pluses too. Music + that works very well for me.

Edit*: afterward, possibly during, solutions will become clearer. Even if they don't, that quickly, you'll feel a lot better! Trust me! I'm just a BLEEN in a bleen world.

Click to shrink...

I've found post workout highs to be very helpful with my anxiety.

Click to shrink...

Tomorrow I am taking a mile long walk to think about my options. It should definitely help.

This breathing technique helps me relax.

Click to shrink...

This video is helpful! I feel at peace atm, hopefully it stays that way.

 

[Gray clouds]

If it's something you've been dealing with most of your life, then I hope you can see a professional. BLEEN might be right about the anxiety and working out the energy is also a good suggestion. When I'm irrationally angry I try to exercise and burn off the energy.

I'm also fortunate enough to have some medicine to help calm me down when my anxiety goes extreme. If you can see a specialist, maybe you can get on something to help you get through your struggles too.

I don't quite know what to suggest without asking more details on your situation, but I suppose you could attack this issue from a worst-case scenario. Assume the everything goes to shit, then think about how you're going to rebuild from there. See if there's any silver lining to this situation.

 

[Liquidsnake]

This breathing technique helps me relax.

Click to shrink...

Hey this is good!

 

[thezboson]

I play No Man's Sky (slow, low stakes and relaxing) and I play or listen to music and it usually works decently.

But best of all is running. I cannot express how big impact exercise has had on my well-being, especially my anxiety.

 

[Ashlette]

If it's something you've been dealing with most of your life, then I hope you can see a professional. BLEEN might be right about the anxiety and working out the energy is also a good suggestion. When I'm irrationally angry I try to exercise and burn off the energy.

I'm also fortunate enough to have some medicine to help calm me down when my anxiety goes extreme. If you can see a specialist, maybe you can get on something to help you get through your struggles too.

I don't quite know what to suggest without asking more details on your situation, but I suppose you could attack this issue from a worst-case scenario. Assume the everything goes to shit, then think about how you're going to rebuild from there. See if there's any silver lining to this situation.

Click to shrink...

I have received your advice before but I am worried about possible drug addictions. But I should definitely consider a psychiatrist as one of my options.

I play No Man's Sky (slow, low stakes and relaxing) and I play or listen to music and it usually works decently.

But best of all is running. I cannot express how big impact exercise has had on my well-being, especially my anxiety.

Click to shrink...

This is a good idea too. Maybe I should play Skyrim at the lowest difficulty and destroy everything.

Why was the new Animal Crossing delayed :(

 

[capitalCORN]

I find the best thing to help me is to plan ahead. Whatever the scenario, I'm keeping myself occupied with research, planning, logistics, basically any and all facets of change. It's a good way to spend time, and it lessens the blow of the worst case.

 

[echoshifting]

Everyone is already saying it but regular exercise was a miracle cure for my anxiety

Engaging your senses helps too. Learn to ground. Everyone responds differently to various grounding techniques, so you have to experiment. It's worth it.

And you gotta get out there. Start small but get back out there. The more you isolate, the worse it will get.

Good luck. I know it really sucks.

 

[Gray clouds]

I have received your advice before but I am worried about possible drug addictions. But I should definitely consider a psychiatrist as one of my options.

Click to shrink...

Oh wow, I must have forgotten. I probably suggest that too much. Sorry for the repeat. It's smart to be careful.

I hope you do see someone and I hope you get through this ordeal.

 

[Bio]

Go talk to your doctor. There's no magic cure for stress and anxiety; if you're suffering, get some real medical help.

 

[Alcoremortis]

I usually try to come up with plans to cover multiple contingencies, particularly if my future is uncertain. I find it relaxing to know I have a plan for most situations, even if the plan isn't very good.

The other things that basically knocked out my anxiety were a combo of my migraine meds and taking Vitamin D tablets as those finally allowed me to get a full night's sleep most nights, which really reduced my stress levels. If you don't go outside a lot or are dark skinned in a northern country, a lot of sleep problems might be related to Vitamin D deficiency. The tablets are super cheap and won't really hurt you if you don't need them, so it's worth a shot.

 

[Ashlette]

Thanks everyone for all your kind words!

I find the best thing to help me is to plan ahead. Whatever the scenario, I'm keeping myself occupied with research, planning, logistics, basically any and all facets of change. It's a good way to spend time, and it lessens the blow of the worst case.

Click to shrink...

Sadly planning ahead seems to give me more anxiety. Every time I think about my future all I feel is dread. Maybe I tried doing it in the wrong state of mind.

Go talk to your doctor. There's no magic cure for stress and anxiety; if you're suffering, get some real medical help.

Click to shrink...

I may have one at my university who could help me. I will visit the school's health center next week and see what I can do.

 

[BLEEN]

I usually try to come up with plans to cover multiple contingencies, particularly if my future is uncertain. I find it relaxing to know I have a plan for most situations, even if the plan isn't very good.

The other things that basically knocked out my anxiety were a combo of my migraine meds and taking Vitamin D tablets as those finally allowed me to get a full night's sleep most nights, which really reduced my stress levels. If you don't go outside a lot or are dark skinned in a northern country, a lot of sleep problems might be related to Vitamin D deficiency. The tablets are super cheap and won't really hurt you if you don't need them, so it's worth a shot.

Click to shrink...

The vitD statement is astute. Thanks for pointing that out. I usually forget, myself, to bring it up and take action. Most people do not get enough vitD and it is extremely important. It's summer so it's easier now in NE NJ but I buy on the shit season.

 

[Surakian]

Exercise is a miracle. I partake in a weekly sport as well to give me a bit of structure. It doesn't fix all of my problems but it helps to clear my mind and makes me feel more centered at the end of the day.

Perhaps taking on some sort of mental task like learning a new skill or taking a college class at a local community college during your free time will help? It can be mentally refreshing to take a class for your own enjoyment. (Edit: ahh, I see you are in uni. This probably won't be good advise then xD)

Just remember that everybody has a different solution to this, but it definitely doesn't hurt to try different methods.

 

[capitalCORN]

Sadly planning ahead seems to give me more anxiety. Every time I think about my future all I feel is dread. Maybe I tried doing it in the wrong state of mind.

Click to shrink...

I don't know what the timetable is, but you should always give your emotions space. Have a hot beverage, like an non caffeinated tea (herbal/honey/ginger), and let your mind settle into disinterest.

 

[Ashlette]

Exercise is a miracle. I partake in a weekly sport as well to give me a bit of structure. It doesn't fix all of my problems but it helps to clear my mind and makes me feel more centered at the end of the day.

Perhaps taking on some sort of mental task like learning a new skill or taking a college class at a local community college during your free time will help? It can be mentally refreshing to take a class for your own enjoyment.

Just remember that everybody has a different solution to this, but it definitely doesn't hurt to try different methods.

Click to shrink...

Learning Spanish has been in my bucket list for a while. Finally tackling it can definitely help me in the long run. Thank you.

 

[BLEEN]

I don't know what the timetable is, but you should always give your emotions space. Have a hot beverage, like an non caffeinated tea (herbal/honey/ginger), and let your mind settle into disinterest.

Click to shrink...

Lol it's great you can do this with a hot beverage. I usually do a cold one. Sometimes helps, sometimes not but they always makes me feel great!

Anyway, good luck OP. You've got this. And goodnight! ✌️🌌

 

[capitalCORN]

Lol it's great you can do this with a hot beverage. I usually do a cold one. Sometimes helps, sometimes not but they always makes me feel great!

Anyway, good luck OP. You've got this. And goodnight! ✌🌌

Click to shrink...

It's strictly psychoactive. You can't rush a hot beverage. And the time in between sips is enough to appreciate your surroundings.

 

[davepoobond]

Go talk to your doctor. There's no magic cure for stress and anxiety; if you're suffering, get some real medical help.

Click to shrink...

They don't really have many solutions other than telling you to figure it out for yourself

 

[BubbaMc]

Can you elaborate on what happened? We may be able to help you plan for the future.

 

[The Curry Witch]

I would suggest that you probably shouldn't feel stressed about being stressed after such bad things (what ever they might be) have happened to you.
Also there's two main things that help me personally: philosophy and nature. Whenever I feel down I go and meditate in the forest or in the mountains. Recent studies suggest that 10 minutes of casually strolling through the forest already greatly relieves stress and anxiety.

Do you live in a big city?

 

[Deleted member 8861]

Escapism that usually involves buying books or games I don't have the time to read or play (thankfully I can afford them) while stressing myself out further about my escapism whenever I stop escapism

is how I deal with stress

it's bad

 

[Nightfall]

What mostly helps me is listening to music. Keeps my mind off things and helps me relax the most

 

[Fat4all]

slow breathing, thinking things through in detail, a little meditation, and simple puzzles games, like picross/sudoku/solitaire

 

[ProstatePuncher]

If it preoccupies your mind so much, it might be helpful to try and chip away at whatever it is. If its a big, existential problem you feel you've got no control over, remember that small actions always build up into large results.

If its a health problem, you can begin doing workouts or regular exercise like walks. If its money, you could maybe employ skills from a hobby into something you can monetise a bit. If its the politics of your area, you can volunteer for groups that swing your way.

This way, you'll feel like you're doing something and it can help you get your mind off the big picture. Just focus on the actual activity and try not to overly apply it to the big picture. You can become engrossed in that activity and find yourself enjoying it, and one day you'll see how much it benefited you in the bigger picture.

 

[Vilix]

I read a lot of fat4all posts. Calms me right down.

 

[Dan]

Go outside for a walk, somewhere scenic, away from roads, people etc. And listen to chillout music doing son.

Every day. For a minimum of 30 minutes.

 

[Deleted member 48434]

I pretend the source of stress doesn't exist until it ends up blowing up in my face.
Haha I'm a mess.

 

[Sleuth]

Get into shape. The healthier you are, the less easily your body will produce the sensations of anxiety. If you don't have the sensation of anxiety, well you dont have anxiety. Problem for me is, when I am in dark moments of my life I tend to give up on physical activity and just drink a lot and eat not well. I find it difficult following my own advice. Cut out booze, eat well, try to get some exercise in, and get as much sleep as possible. And get out, dont just stay in.

Beta blockers can also really help for very stressful situations. I also find reading can help stop my mind from racing and over thinking.

 

[Deleted member 4452]

Classical music helps me de-stress.

 

[Lady Catherine de Bourgh]

Analyse the problem and asses what aspects are within your control and what aspects are not. After that I invest my time and energy in the parts that are within my control. Also hiking, listening to music and talking to someone I trust. And I have some go to phrases that I repeat to myself. Very short ones like: Calm and strength. Change is natural. Every situation is workable. Things might turn out better than I think. Solutions will arise when you're actually in the situation you dread now and worrying beforehand is not helpful.

Calm and strength to you OP.

 

[Deleted member 8197]

Nobody has said booze yet so I'm going to say booze.

Join the club.

 

[RestEerie]

went for a long (10+km) run

 

[Wackamole]

Physical activity is best.
I suggest walking/ hiking through mountain areas where there are few people.

And i smoke weed. But not in times of anxiety. It can enhance that.

 

[Bio]

They don't really have many solutions other than telling you to figure it out for yourself

Click to shrink...

That is not true at all.

 

[Bio]

I may have one at my university who could help me. I will visit the school's health center next week and see what I can do.

Click to shrink...

I wish you all the best moving forward. Sometimes serious life events can really fuck us up but we don't have to let them forever. Keep fighting and I know you'll make it through this :)

 

[badboy78660]

I drink. A lot. Currently trying to find a better means of coping/dealing (it's 90% stress from work).

 

[ChronoMonarch]

I create a four column chart. In the first, I write the problem I am facing. In the second, I write the feelings with a percentile of how intense or severe they are (1% - 100%) I am experiencing. In the third, I write down all the negative thoughts reinforcing the feelings... and I keep writing them down until I am emptied out from it. In the fourth column, I write what truly really makes sense from a logical stance point of view regarding my negative thoughts. Then I go back to the column that has my feelings written down, and I revise the percentile of how I'm feeling after the exercise (ie; Angry 100% -> 0, Upset 80% -> 15%, Disappointment 100% -> 35%, etc). This is my remedy to my stress, and it works like a charm. I always feel a lot better after performing this pen and paper exercise. If by chance later on you feel the same way again, you can always rinse and repeat this process. The goal of this method is to significantly reduce the stress you are facing, find ways to cope with what you are dealing with, to eventually also eliminating it.

 

[Lady Catherine de Bourgh]

I create a four column chart. In the first, I write the problem I am facing. In the second, I write the feelings with a percentile of how intense or severe they are (1% - 100%) I am experiencing. In the third, I write down all the negative thoughts reinforcing the feelings... and I keep writing them down until I am emptied out from it. In the fourth column, I write what truly really makes sense from a logical stance point of view regarding my negative thoughts. Then I go back to the column that has my feelings written down, and I revise the percentile of how I'm feeling after the exercise (ie; Angry 100% -> 0, Upset 80% -> 15%, Disappointment 100% -> 35%, etc). This is my remedy to my stress, and it works like a charm. I always feel a lot better after performing this pen and paper exercise. If by chance later on you feel the same way again, you can always rinse and repeat this process. The goal of this method is to significantly reduce the stress you are facing, find ways to cope with what you are dealing with, to eventually also eliminating it.

Click to shrink...

This sounds wonderfully structured. I will try this some time.

 

[Cascadero]

It's usually work related. So at the end of the day I go home and hug my cats. Or go to the gym to release what is bugging me in the weights room. A glass of wine at night works wonders for me too.

 

[Flygon]

Honestly, if I am all alone, and not worried about the neighbours hearing me - these two things don't line up often - I just scream really really loud.

I know how dumb it sounds. But it's somewhat cathartic.
Definitely not a long term solution.

 

[ChronoMonarch]

This sounds wonderfully structured. I will try this some time.

Click to shrink...

Hehe, I'm glad I can help!

 

[effingvic]

I eat food. It's a horrible coping mechanism but on my most stressful days, nothing helps me relax more than a delicious meal. Fast food especially.