I don't deal with anxiety well. Episodes leave me lathered into a ball of nerves which often cause me to go into full blown panic. But, I've been using a few strategies over the years that have helped.
One: my art. My art is my greatest weapon against my anxiety. I try to put those feelings of distress onto paper where they can't hurt me anymore.
Two: breathing. 8 seconds in, 10 seconds out. It literally rewires the brain to think about something else.
Three: sensation. Using things like ice or holding a hot cup of tea in your hands. This one doesn't work for me as much but tea is always nice.
Four: verbalizing. I say, out loud, "this is anxiety". Naming the beast helps to tame it.
Five: exercise. Working out releases endorphins and chemically alters your brain.
Six: mental checklist. Did I eat today? Did I drink enough today? Basic things like this can help to manage nervousness.
Seven: talking. I turn to my family and friends to express my feelings and concerns. This one can be a little tough since I feel like no one
hears me when I'm in a state, you know?
Eight: medication and therapy. Really, this shit is number one. It's not an option for everyone and that's understandable but if you have anxiety or a panic disorder and you're currently not being treated than you're going through a hell that I wouldn't wish on my worst enemy. Please, please seek help from professionals. There's options out there for you, even if you're living below the poverty line. Your mental health is important.
I QUIT WORRYING ABOUT THE THINGS I CANNOT CHANGE OR CONTROL.
With doing so I rarely am stressed out and anxious now. Also meditation is a great way to clear the mind and put yourself at peace. I used to smoke a lot of weed for stress, but now I rarely even smoke.
Also I know lots don't wanna hear this... But if you're an adult (especially an adult) you created the mental state you're in and you can change that mental state. A good solution is quit playing victim. Instead of thinking the worlds against us , we gotta realize only we are holding ourselves back. In life we have choices.. Nobody is controlling your choice.. I don't care the circumstances. If you are unhappy, figure out why and change it. I know it's such a hard pill to swallow cause I used to be one of those guys. I had severe depression for years until I faced it... Don't be scared to face yourselves guys.
Dude, anxiety is a chemical imbalance in the brain. If you think anxiety or depression is just "mind over matter!" than you've never experienced what real panic feels like. Not to be the anxious gatekeeper or anything, but that's literally just a fact. This isn't about picking yourself up by your boot straps or logic-ing your way out of something, it's a neurological disorder that you cannot talk yourself out of. :/