what are some good and healthy distractions from my anxiety when it gets really bad?
304 Answers
Last Updated: 06/26/2020 at 12:10pm
Moderated by
Alex DS Ellis, MA, LMFT
Marriage & Family Therapist
Feeling depressed or anxious can be so overwhelming. I want to help you feel better and be able to enjoy life. You are not alone and you deserve emotional support.
Top Rated Answers
I will say music will help you with anxiety, it could help you think about anything or dancing but make sure you don’t get on social media
Exercise and fitness. Go on walks. Listen to soothing music too it will help rest the mind also drawing calms too
Practice deep breathing through your nose in one nostril and out the other. The slowed breathing rate can help you slow your heart rate down
-Listening to quiet ASMR
-Rain sounds/White noise
-Reading
-Laying on your front with something heavy resting on your upper back. (really effective one for me!)
-Quiet time with pets, if you have any!
Just any positive way to cope is good. Do something that makes you feel good and that helps you to get your mind off the moment.
Anonymous
May 23rd, 2018 6:32pm
Cats are a great way for me to calm down. I can stroke that soft fur and they stay with me and give me some kind of safety - I‘m a cat person! Reading a book, drawing and writing helps me as well - that way I actively focus on something else that I can do well and I can calm down.
Good healthy distractions come from being mindful. You could try using your senses, noticing real things around you that you can smell, touch, see, feel, and maybe taste. Also, focus on your breathing and allow yourself time to calm down. Breath slowly, 4 seconds in, pause, 4 seconds out.
Anonymous
May 19th, 2018 10:10am
There are many many options to distract yourself. Such as painting, drawing, reading, spending time with a loved one. Whatever makes you happy.
If I have to go into a store like, Walmart....I put my earbuds in and blast some '90s jams. Music soothes my soul and helps me from getting overstimulated by over people's energy.
Anonymous
May 17th, 2018 9:02pm
Take a moment to stop what your doing, breath deep and think about what is causing the anxiety and think of the things that bring me joy to overcome that horrible feeling.
Talking to people about anything except anxiety. It helps me get my focus off of it and also lets me socialize.
Delving into your hobbies and overall, just getting yourself distracted tends to be a good one. I like looking off into the distance and people-watching (both a personal hobby) and looking at their clothes and admiring fashion. Sometimes when I feel worse and I don't want to make eye contact, I tend to subconsciously do my hobbies with my hands, particularly drumming and piano.
According to my personal experience, my older sister got me a coloring book. Coloring books are for all ages, and one page would take a lot of your time. Through that time, I get to concentrate on the colors I am planning to use as well as how beautiful my page is going to become MORE THAN concentrating on my stress and anxiety.
Oh and here is a bonus! Maybe listening to loud music and dancing all alone in your bedroom would help...? :3
Have a nice day!
This depends heavily on the way your anxiety manifests. Social anxiety is one of the most common forms of anxiety so we will work on that assumption. Something that has worked for me and people I know really well is focusing on the small things; the way your chest moves when you breathe, the impact of your feet on the floor, the muscles moving in your shoulders when you move. These things are all enough to distract you whilst being small enough to not require a huge effort.
I really like to read and write when my anxiety gets bad, but some suggestions from other websites I have seen were to exercise, be silly with your friends or write a diary.
Anonymous
April 1st, 2018 7:51am
You can draw. Listen to music. Or read. Dance. Sing. Play in instrument. Read your Bible. Pray. Meditate.
I use a free app called "Calm Harm", which has been helpful to cope with self harm thoughts and anxiety. Listening to music, reading and going to the park, where I can notice the beauty of nature seem to help me often in coping with my anxiety issues.
I wouldn't use the term "distractions" in my experience when I have felt anxiety and start to try to distract myself (pretend it isn't happening) the anxiousness gets worse or at least doesn't go away. I have found that if I can face it head on and kind of just let the feelings come they are quick to leave.
Anonymous
April 5th, 2018 4:56pm
When my anxiety gets really bad and my brain is freaking out, I count out of order. 8, 2, 12, 4, 7, and so on. Our mind can't freak out and focus on something that doesn't make sense at the same time. I hope that helps! :)
Anonymous
April 7th, 2018 5:24am
Follow something the makes you feel better. Focus on your passion and think about achieving your goal. I hope it would releive you from your anxiety
Hobbies or activities that make you happy are always a good option. Anything to make yourself not think about it.
1. Take a deep slow breath.
2.Realize its your body's way of saying you're in danger, thank your body for telling you.
3.When the thoughts start spinning replace them with thoughts such as "I can do this"
4.If you treat anxiety like the enemy it will persist, just let it be and move on.
"You can't pour from an empty cup, take care of yourself first."
Do the things you love. Talk with close friends and family. Exclude yourself from situations or people that make you anxious and do things that you find make you feel better.
Anonymous
March 18th, 2018 3:17am
Talking with someone , a hobby or listening to music or reading a book. Anything to focus your mind on something other than your anxiety
I recommend finding a hobby that you enjoy. When you are feeling anxious you can focus on whatever it is your doing, writing, reading, dancing, yoga, sports, etc. rather than focusing on your anxiety. I've also found fidget cubes to be very helpful!
reading a fun book, or taking a warm bath are are my favorites. i engage in them somewhat regularly myself.
When I get very anxious, what helps me the most is putting very loud music on my headphones, getting in my workout gear and going for a run until I am exhausted.
Anonymous
May 6th, 2018 11:07pm
You can always try grounding. This is when you find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Often with anxiety, you feel small and out of control, but this method helps to gain back that sense of control in the space. Hope this helps!
Anonymous
May 10th, 2018 6:51am
Music and working out helps to some extent. Talking to someone who understands me which I never did my whole life may help for some people.I just cannot think because of anxiety. Being conscious of your surroundings and thinking in the present helps me
Anonymous
May 3rd, 2018 5:36am
A good way to distract your anxiety is to start with deep breaths and focus on what’s around you and what’s real. I personally suffer from an anxiety disorder and the way I cope is to focus on my breath and the sounds around me, then when I feel more calm I focus on what I can see and then what I can feel. Focus on the textures (both visually and physical) all while taking deep breaths:) hope this helps
Related Questions: what are some good and healthy distractions from my anxiety when it gets really bad?
How do I get over feeling that everyone is going to leave me?Everything in my life is messed up. Motivation works temporarily and I'm not suicidal but feel it's pointless to live like this. What should I do to feel hopeful? How can I get what I need from my doctor? I feel extremely sick whenever I leave my house, what can I do? I have trouble with my school work due to procrastinating. And my anxiety always gets in the way. How do I get things done?A family member thinks I am lying about where I am going but I'm not, what should I do?How do I know if I did the right thing?Is it hard to think critically about something you love?How do I overcome the fear of cashiers?How can I convince myself that my friends don't hate me? I have this irrational fear that they actually hate me.