When I start feeling anxious at home I usually take a nap. It helps to forget about everything for a while.
I didn't know cnet had articles like that. Anyways, their reasoning for getting away from screens is because of reading the news. I personally have noticed that when I am at my absolute anxious and worst I don't like to watch anything loud or stimulating on tv. I normally love horror movies, but when I'm anxious I now start avoiding them. It is know that when you watch certain things especially action, thrillers, or suspense, your adrenaline increases thus making anxiety much worse if you are prone. So when I am in a particular bad spot I keep the volume on the tv low, don't watch anything fast paced, and definitely don't watch the news.
I like this topic! Thanks for sharing the link. Knowing how to cope when we are anxious is a valuable tool. We all can become anxious at times or someone may suffer chronic anxiety. I like the life hacks list. Good points. I also try to control my thinking. Self talk helps me. I've tried to teach my kids that as well. Talking ourselves down when we are getting worked up. There is also something that can be used called a thermometer. It's really effective as our anxiety rises. You picture a thermometer (the old fashioned kind . . . ball at bottom, goes straight up.). Then picture colors as you go up the bottom. At the bottom it is green. This is where you want to be. You feel good, heart rate is relaxed. You are clam. You speak in a normal voice. it's your just right spot. Moving north of there is yellow. This is the area that you start to feel slight changes. Your heart rate is increasing a little. Your body feels tense. Your voice is getting a bit louder. You aren't thinking quiet as clearly. This is an area that should tell you that you are amping up and if you work on things NOW, you can head off what comes next. The next area north of that is orange. This is the uh oh area. This is when your hands are in fists, you are breathing heavily, you may be sweating, your voice is a bit out of control, you, in fact, are less in control of yourself overall. Everything feels on fire. And you could explode at any moment from all that is going on inside of you. And it's your last chance to do something that might head the final phase off. The last point on the thermometer is RED. This is the full on meltdown and anxiety attack. When we suffer chronic anxiety symptoms and anxiety attacks and especially those that have outbursts associated with them (which is not uncommon with anxiety)--- this thermometer metaphor can really help. We can slow down and identify what is going on in us and take steps to stop things from escalating to the next phase. We can look for triggers for what made us leave green. We can identify what helps us calm. Things that I've noted are deep breathing (two ways, square breathing--- breath in 4, hold 4, breath out 4 hold 4 repeat. OR breath in slowly for a count of 3 and out slowly for a count of 3 and repeat). We can have a safe spot that we go to as our cool down spot. rules of the cool down spot are that no one can bother us there and we work on calming there. It takes us out of the moment. Hard as a mom to do but my kids know if I say Honey, just give me a minute that mom is getting it together. This feels like a good plan when they do the same in a calm way. Opening and closing fists is very effective for calming. It helps circulate our blood and keeps us calm. Some people respond to deep pressure. A hug really can be therapeutic and you can give yourself one if needed. Just some thoughts on self calming that is now written like a book! I do firmly believe these things can help, however, if one suffers clinical anxiety they need to work with a physician and therapist for the best treatment plan. luck to all!