Trying to find ways to help calm down your anxiety?
Dealing with anxiety can really kick you in the butt, and it’s the absolute worst when it starts to act up in public.
I’ve actually been pretty good at taking control of my anxiety and it’s been several months since I’ve had an actual anxiety attack.
I generally get anxious in stressful situations, which typically happen when I’m not alone.
Despite reading on the internet and learning in my university psychology electives, I never really understood anxiety.
I was never sure if I had social anxiety, or if I was just shy.
It wasn’t until I started getting anxiety attacks that I started to understand.
It wasn’t until I cancelled on plans at the last minute because I was terrified at the thought of being in a room full of people I thought would find my presence annoying and unwanted.
And it wasn’t until I realized that being quiet during conversations because I was afraid of stuttering or accidentally offending someone wasn’t normal.
I don’t believe that all mental health problems can be solved on your own, but I truly believe that having a positive mindset and making the effort to make things better for yourself can really help.
Here are some methods I’ve used to calm my anxiety down while out in public, which might also be helpful to you even if you’re alone.
Disclaimer: This post is made up of my own personal experiences and opinions and is for informational purposes only. If you rely on any information in this post, it is at your own risk. When in doubt, please seek help from a professional.
1. Take deep breaths
Take slow, deep breaths and focus solely on your breathing.
Breathe in through your nose and out through your mouth.
The meditation app Headspace is a great tool for helping you do this, but you can do it on your own as well.
2. Keep swallowing
If you can feel the pressure building up in your chest, keep swallowing it down.
Taking deep breaths and swallowing can help to keep you from hyperventilating.
3. Listen to relaxing music
No screamo or intense EDM music.
Find a relaxing song that you like, or even just listen to a peaceful ocean soundtrack on Spotify.
It will help keep you distracted away from the thoughts that are making you feel anxious.
4. Write it out
Write out all your feelings in a text message to someone you trust or even into a note on your phone.
Releasing it all really helps relieve the stress from your mind.
From time to time, I write self-help type posts.
I write these kinds of posts whenever I’m feeling bad about myself, and it really helps to be able to talk to myself (and you guys) through writing.
It honestly means the world to me when you guys send me messages saying that you can relate – it’s wonderful to know that you’re not alone!
5. Avoid interaction with other people until it passes
I find that talking to people when I’m feeling anxious actually intensifies the feeling.
Go to the bathroom, sit in a corner, or go anywhere where you can have a few minutes of alone time until the anxiety goes away.
How to calm down your anxiety:
- Take deep breaths
- Keep swallowing
- Listen to relaxing music
- Write it out
- Avoid interaction with other people until it passes
Having anxiety attacks is a completely normal thing.
It’s nothing to be embarrassed about, and it’s something that will pass.
I know it’s hard to curb the negative thoughts, but putting forth the effort will honestly help so much.
Just the other day I was on the verge of an anxiety attack while on the subway, but doing all of these things helped to calm me down.
When I got home, all the negative thoughts that had been racing through my mind seemed completely ridiculous.
What are your tips on how to calm your anxiety down? I’d love to know in the comments!