Share your Anti-Anxiety/Calming Methods

I am overly anxious at times. Masyado ata mabilis yung takbo ng utak ko. I think about anything and everything. Hindi pa naman ako nagkakaroon ng full on panic or anxiety attack but I get close sometimes.

What do you do when things get overwhelming and meditation is not readily available (say nasa crowded place ka and cant get to to a quiet place). I do breathing exercises usually to help calm me down. A friend also taught me to count random things around me (ie number of white shoes around you), helps to distract and silence my brain.

Share your techniques din please :slight_smile:

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True story. Nung inoperahan ako, I had Hairspray on loop. I just kept singing along to the songs on the way to the operating room :slight_smile:

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Naka-save 'tong gif na to sa laptop ko para pag may panic attack hehe.

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@karl - yun nga e, ganyan din ginagawa ko. Breathe in deeply and then slowly breath out…

@arwen - yung Broadway show?

Yoga and tea.

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Ang hirap mag yoga pag naabutan ka sa public place. Haha

I do grounding exercises.

Think of 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you are grateful for.

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Ui magandang alternative to, dun sa count the things that you see! Pahiram!

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Yes to breathing exercises
May baon ako laging Poysian/ Whiteflower, it helps
Although I’m not the religious type, just spiritual… prayer really works

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I pray too, pero minsan nagiging emotional kasi ako pag nagpe-pray kaya minsan mas nagbe-breakdown ako kesa nakakakalma.

So yeah, breathing exercises :slight_smile:

Yoga is far from just doing poses. Anyway, you can also try breathing exercises:

  • Pursed lip breathing.
  • Belly breathing.
  • Breath focus.
  • Lion’s breath.
  • Alternate nostril breathing.
  • Equal breathing.
  • Resonant breathing.
  • Sitali breath.

4-7-8. Inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds. Focus on your breath and shut out the rest of the noise.

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Ay ganun ba? Sorry wala akong alam sa yoga… sorry na. huhuh

Research ko yang mga breathing exercises na reco mo :slight_smile:

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Meditate via Headspace app

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E may bayad e!

May movie version siya, si Nikki something and Zac Efron (saka si John Travolta :heart:). Na dowload ko pa yung OST niya sa Kazaa (tama ba mga oldies), but for some reason, wala sa iTunes, only the TV version (yung kasama si Ariana Grande). Pero okay na rin :slight_smile:

Edit - I always have one track na paulit ulit for certain life events. For this ECQ ang nag stick yung dalawang live performances ni Noel Cabangon sa bahay :aprub:

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What is this one track??

Ah, I mean, for certain events in my life, mostly those na takot ako, I always had a “theme song”. Songs that for some reason, comfort me. And di siya staple, nag iiba-iba.

Like my first work trip (Antukin, Rico Blanc), or first winter alone (Dear Evan Hansen). Yung ganun :slight_smile:

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Pag stressed or anxious ako, sinusubukan ko yung “exploring the difficult” na mindfulness practice (part ng Mindfulness Based Cognitive Therapy).

Bale ang ginagawa dito:

  1. Acknowledge yung negative emotion. Don’t run away from it. Let it be.
  2. Explore mo yung physical manifestation: mabigat ba sa dibdib? Matigas yung balikat? Butterflies sa stomach, Etc.
  3. Pag napinpoint mo na kung nasan sa katawan mo, try mo iimagine na humihinga ka papunta doon. E.g., kung sa batok, iniimagine mo pag inhale mo, dun lahat ng hangin pumupunta. Conversely, pgexhale, dun din galing.

Paglumipat sa ibang part ng katawan yung tension, ilipat nyo rin yung focus ng breathing.

Naway makatulong :slight_smile:

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Salamat… Susubukan ko to :slight_smile:

+1 sa breathing exercises!