1. The Anxiety Journal
I'm sure you've all heard of the great apps you can get, so I didn't want to feature those on this list as they're probably the most common tips on the Internet (though I will insert an image of all the apps I use and love, Calm being my favourite)
However, one thing that's helped me through a lot of panic- inducing situations lately is the Anxiety Journal. I got this as a gift from my best friend, and I pop it in my bag everywhere I go now. It's essentially a book packed full of different types of calming/ breathing/ meditation exercises broken down into situational categories. For example, when I'm panicky before bed time, I open up any old page in the night section. I find this works best for me as it's not like reading a phone screen; you're sat there reading a book which is a calming activity in itself. It also has spaces for activities where you can write things etc. I'll insert a few random pages below. When things are feeling overwhelming when you're out and about, it's so amazing to be able to open the book at any random page and follow the exercise given. There are plenty to choose from, which is calmimg in itself, as your mind doesn't get used to the same structure being repeated over again, which can be associated with feelings of panic as you've been there before.
2. Get Rid Of Unnecessary Negativity in Your Life
This time last year I would put myself in situations that I knew would trigger my anxiety, but I simply went along with, due to fear of missing out. I'm not saying stay at home and waste your life away, I'm saying stop saying yes to meeting up with those friends who make you feel uncomfortable with their rude comments, or drag you to do stuff you are not comfortable with or have no interest in doing. There's nothing wrong with growing apart from people who bring unnecessary negativity in life and choosing to spend time with people who do things you want to do. For example, both going out on the town at night and spending the week away from home make me anxious, but the difference is I actually enjoy the idea of going away for the week, therefor it's worth putting up with the anxiety and nerves that might give me on the way to conquering it. Theres no point learning to cope with going out every night when I don't even enjoy it when I'm there! You're allowed to say no and stop going through hell to please people. If they're really great friends they'll stick around and find something mutual you can both enjoy together, like my friends who joined me on my spa day for my 18th instead of a massive party. I know this sounds so obvious, but its genuinely whats made the most significant difference in my life and coping with my anxiety over this last year.
3. Separate the 'What If' worries from the ones that are real.
There are two different types of worry in your mind, the 'what ifs' and the real problems that have to be dealt with. Here's the simple trick to clearing all these overwhelminng thoughts in your head..
If you find yourself building up a big worry in your head, distract yourself by asking whether this is a real issue or one beginning with 'what if'.
If it's a what if: I don't want to sound blunt (as I know this is much easier said than done) but try to stop thinking about it. Most of the things people spend their time worrying about never happen. What your'e doing is catastrophing (google if you are unsure on what this is) and this is a bad habit you've gotta learn to leave behind. Even if it does happen, don't ruin the moments before by worrying! As said in fantastic beasts, 'My philosophy is that worrying means you suffer twice.'
If it's a real issue: sit down and work out how you're going to tackle/fix it. You're simple prolonging the anxiety by sitting around worrying about it rather than getting it out of the way and moving on. And if it's a real issue that you can't do anything about, for example an upcoming surgery, then break it down. Why are you worried? 'What if it goes wrong?' and what do you do about what ifs? let go of those thoughts! They're only causing you unwanted stress.
4. Spend time away from your phone/social medias
I know how obvious this sounds, and I know how annoying it is when people tell you to do this, but it truly does work wonders. I love my laptop and socials as much as the next person (probably even more so lol, I have a blog) but any chance I get, I'll leave my phone upstairs and totally forget about it for the evening. Social media brings a tidal wave of insecurities, and no matter what people say, 90% of the time their social medias are not an accurate representation of their life... you only have to show what you want people to see, not the mess and the tears and the bitchiness. I've recently seen someone sulk around making snarky comments all day, then lighting up for a picture, posting it with a caption about a wonderful day with treasured memories and love, then going back to ruining the day with their selfishness and negativity.. it's so frustrating and toxic. When I'm sat at home having a bad day, seeing all these people's perfect lives, it chips away at my confidence and makes me over think about how I should be and it's not healthy. Those people have bad days too, we can't get so caught up in how people portray their life online.
It's also just good to be able to clear your head. As soon as you open up facebook and twitter, your head is filled with a thousand people's opinions and thoughts. Sometimes it's nice to leave that all behind and just focus on your own.
5. Remember You Are In Control
Though at times it may not feel like it, you've always got to remember that you are in control. Remind yourself of that even at your lowest. You are so much stronger, braver, smarter, bigger than a stupid worry you won't even remember in a week. You have got through bad days before. Like Taylor says, 'In this perfect weather, it's like you don't remember the rain you thought would last forever'. Another quote that I originally found quite daunting, but now find empowering is 'As a man thinks, so does he become. Every man is the son of his own works.' - Miguel de Cervantes. On first read, I interpreted this as 'urgh it's my fault I feel so bad I hate myself' but now I see it as a new challenge. It ties in so well with my all time favourite quote:
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