Realise when it comes. Think of what tools I am going to use. Try all of them! That should keep you busy for a while. <\/p>\n\n\n\n
How to prevent anxiety<\/h5>\n\n\n\n
What do I do to stay on track, the happy track? All the things listed in the \u2018what to do\u2019 paragraph will help to prevent anxiety ( or worse depression) coming up.<\/p>\n\n\n\n
I know that when I meditate regularly I am able to recognise my thinking patterns, in this case unhealthy thinking patterns and can often take action before I talk myself down too much. I use the above toolbox. In my prevention toolbox are my:<\/p>\n\n\n\n
- daily routines<\/strong> and <\/li>
- my goals<\/strong> I set myself each day.<\/li><\/ul>\n\n\n\n
For both my routines and daily goals I keep three areas in mind:<\/p>\n\n\n\n
- connecting<\/strong> to others: Who am I going to contact today? How am I supporting my community?<\/li>
- creating<\/strong>: What project am I going to work on e.g art, writing, cleaning, building etc. What do I want to learn?<\/li>
- health<\/strong>: mentally\/ physical\/ food (Lonerwolf .com)<\/li><\/ul>\n\n\n\n
For each area I decide on what I need<\/strong>. And then how I can create the opportunity to fulfil this need. Here are some examples of activities that can fulfil needs in each of the three areas:<\/p>\n\n\n\n
- Connecting<\/strong> to others:<\/li>
- volunteering<\/li>
- exercise\/hobby in a group<\/li>
- play games in a group<\/li>
- call somebody<\/li><\/ul>\n\n\n\n
- Creating<\/strong>:<\/li>
- cooking and baking<\/li>
- visual arts; e.g. colouring, drawing, gardening, design, crafts<\/li>
- Writing, journaling<\/li>
- dancing, making music<\/li>
- programming<\/li>
- Repairing, restoring<\/li><\/ul>\n\n\n\n
- Health<\/strong>:<\/li>
- eating<\/em> healthy; limit sugar and alcohol intake. Eat regularly<\/em> as waiting too long can influence my mood hugely, in a negative way.<\/li>
- regular exercise<\/em><\/li>
- meditation<\/em> as that helps me to recognise unhealthy thinking, obsessive thinking, and changes in thinking.<\/li>
- rest<\/em>, sleep<\/li><\/ul>\n\n\n\n
For me personally it is important that I stick to routines: exercise and meditate nearly every day, eat healthy and regularly, have a daily goal, and make sure I meet other people on most days keeps me happy. I like to change my routines often. <\/p>\n\n\n\n
What do you need? Find out and organise yourself as well as you can to try and keep the anxiety away. You can print and fill out this sheet to get a better idea of your needs. This information will help you building good routines and when you feel bad, you can easily check what you are skipping or what is missing.<\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hetty.co.nz\/wp-content\/uploads\/2019\/11\/B9813D69-2F57-4488-8DB1-064211958F2F-724x1024.png\")
Prevent and stop anxiety<\/figcaption><\/figure><\/div>\n\n\n\n An example: How I stopped anxiety<\/h5>\n\n\n\n
How I get trapped by my thinking<\/h5>\n\n\n\n
I am thinking a lot when I am anxious, or maybe that IS my anxiety, the worrying thinking. Then I genuinely think that I have a problem. That thought up problem makes me then scared, angry or sad. And I believe I have a real problem. <\/p>\n\n\n\n
That thinking when I am having high anxiety or feeling unsettled is dangerous as I can make up any story, and believe it and feel horrible because of what ever I made up. At that moment I still believe my story is true, and I have a real problem!<\/p>\n\n\n\n
Stop thinking<\/h5>\n\n\n\n
I have to stop the thinking and get to the feeling. Observe how I feel. Then I know what I need and I can request it, or organise a way to fulfil my needs. (Which I described above) <\/p>\n\n\n\n
Feel, need, request<\/h5>\n\n\n\n
Feel my body<\/strong><\/p>\n\n\n\n
Often I do not know what I feel besides being upset. \u2018Lonely\u2019 or alone, empty, sad, tired that kind of thing. Not very specific. But even though I can not pinpoint it clearly, it points me in the direction of what I need, just trying to think of what I feel in my body. <\/p>\n\n\n\n
The only thing I allow myself thinking about is what do I feel in my body, and where. That gives me clues about what I need. ( e.g. Empty stomach, maybe I am hangry? Or tired: I need rest. Overwhelmed: I need time for myself)<\/p>\n\n\n\n
Talk with my inner child<\/strong><\/p>\n\n\n\n
Another way of finding out what I feel and what I need is imagining myself sitting next to my younger self and talk with her. (Maybe more about this in another post?) It makes it easier to think of what I need and how I would like to be helped. Usually I need a hug, or somebody just listening to me, or somebody letting me know that they love me. Or it makes me admit that I feel scared. I tend to be more honest, and worried about what the other will think of me.<\/p>\n\n\n\n
- eating<\/em> healthy; limit sugar and alcohol intake. Eat regularly<\/em> as waiting too long can influence my mood hugely, in a negative way.<\/li>
- creating<\/strong>: What project am I going to work on e.g art, writing, cleaning, building etc. What do I want to learn?<\/li>
- my goals<\/strong> I set myself each day.<\/li><\/ul>\n\n\n\n