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Useful Self-Care for Anxiety That Costs $0.00: a Thread
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If you feel self-destructive or out of control, remember to HALT: that is, ask yourself if you are currently Hungry, Angry, Lonely, or Tired. If the answer is yes, try to satisfy that immediate need before taking any further action.
Get the feelings out by journal, notes app, or even a rambling voice memo. It doesn’t need to make sense, no one will read it (you don’t even have to— feel free to delete it after). Put your stream of consciousness into a physical form, which should hopefully clear up your mind.
Go for a jog or walk to get out the anxious energy. Focus on the rhythm and sensation of your feet hitting the ground. Music is optional. Podcasts are a good way to keep the mind occupied if you’re up for it. At the very least, do some basic stretches.
Physical movement helps to satisfy the fight or flight urge we experience during anxiety, releases pent up tension and energy, and can help the body produce endorphins to lift your mood.
Take a shower. Warm water relaxes the muscles, relieving tension from physical reactions to stress. For added comfort, follow up with a hot herbal tea or lay down with a heating pad/heavy blanket.
The goal is to make sure you feel physically safe and secure. Think of Maslow’s Hierarchy; you need to have your base needs met before you can tackle higher level ones.
Call or text a friend. At this point you’ll probably feel at least slightly more clear-minded so you should be able to articulate your emotions more effectively. Heck, request to play a round of Cup Pong on iMessage. Humans are social creatures, and connection is important rn.
Meditate however works best for you. For some, this can be done in total silence, or with music, nature sounds, or guided meditations. I and many of my friends find ASMR videos to be very beneficial in relaxing and distracting an overwhelmed mind. Let go of the emotion.
At the very least, breathe in for four counts, hold for seven, exhale for eight. Repeat as much as you can until you feel your muscles start to relax.
If you have any other tips or activities you find helpful, feel free to add them to this threadhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="❤️" title="Red heart" aria-label="Emoji: Red heart">
If you have any other tips or activities you find helpful, feel free to add them to this thread
