darkpoptoy replied to your post: Today on: So You Have Crippling Anxiet…
didn’t you know that having advice thrust upon you causes the worst anxiety of all?
Yeah, it can be sometimes
I just make these posts because while I see a lot of anxiety-depression related stuff on my dash, I don’t see a lot based around actions people can take themselves to help manage it
I do try to tag them though—my psychobabble tag is almost exclusively advice posts, so you’re able to block them if you need to
Today on: So You Have Crippling Anxiety!
In all seriousness, I wanted to make another post about anxiety because while crippling anxiety is pretty much completely terrible, there are some things that can be done to help ease it or minimize the factors contributing to its cycle. Advice is great, but starting from what feels like rock-bottom isn’t easy—here’s some things that may be good for creating a foundation for healing:
1. Get your daily needs on a routine
- And I mean the bare-bones stuff—eating, sleeping, and so on. First off, when you’re feeling like you have no control over yourself and your life, an inconsistent schedule only contributes to that sensation. Secondly, anxiety isn’t just mental—it’s part of the complex physiological system that is your brain and your body. Sugar crashes, wonky sleep patterns—those all screw with hormones. One thing people don’t realize is that those imbalances can not only worsen anxiety—they can be a trigger for it.
- So: set a bedtime and a wake time, even when you don’t need to. Try to eat regular meals, even if you don’t need to. Try to replace sugar carbs with complex carbs (e.g. white bread with multi-grain or sugary cereals with oatmeal) in order to reduce/regulate sugar highs and crashes. Make sure you drink enough water.
2. Break down goals
- Like, all the way down. “Go to college” is not a goal. “Print out application” is. “Finish Form B today when I get home and before I get on the computer” is an even better goal. Make a list of these small goals, and then break up those lists into a timeline—two small goals today, one to two more tomorrow, a weekly checkpoint on Saturday.
- For long-term or improvement goals, start with the basics. For instance, with art, goals can include “do five 30-second gesture drawings a day” or “do 5 background thumbnails.” Most importantly, do not make them based on comparison—“be like Glen Keene by this time next year” is not advisable because it becomes vague and doesn’t take into account your own pace, starting point, and knowledge. Skills are built from the ground up—doing something is better than nothing, and having immediate, reachable goals can keep you on track for improvement.
3. Stop blaming
- Blame, unless used with the intent for resolving specific situation, is not only a waste of energy, but can also be a way to distract yourself from moving forward. “If I didn’t have to—” “If people didn’t—” “If society didn’t—” none of those help the fact that it does, and often times that type of thinking distorts the actual situation and makes things seem unfair and purposefully working against you when they’re not.
- Avoid blaming yourself either—telling yourself how much you screwed up does nothing. It takes time and energy from thinking of solutions—in fact, on a subconscious level, that may be partly why you’re doing it.
- Notice when you’re stuck in a blame pattern, and work on stepping back from it. Remind yourself that there are still things you can do, that past issues don’t mean future failure, that there’s always ways to improve—even if you’re not where you want to be now, you can make efforts towards changing. If you find that these patterns of thinking are pervasive, consider counseling, cognitive-behavioral therapy, and/or support groups.
4. Channel, don’t stew
- If you’re feeling really overwhelmed while doing a task, take a break. And that doesn’t mean just opening a new tab of tumblr—walk away from the situation and put yourself in a different mindset and/or environment. If you can, try to make it something mindful or de-stressing—read a book, garden, take a walk, draw, play a game or puzzle. Writing can also be extremely helpful—keep a journal where you can jot down your thoughts, fears, goals, and plans. It may be helpful to re-think your current, immediate goals and to list or visualize them again. Try to have a number of potential activities at hand. Sometimes they’ll help—sometimes they won’t. But they’re much more likely to be beneficial than keeping your brain stuck on freaking out about your current task.
I’m still kind of disgruntled that I’m not an astronaut or rocket scientist