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
Some good distractions for when you're anxiety gets bad, pursue a hobby or use something that makes you think. Use music, tv shows, games, work, or anything that you have even the slightest positive interest in.
Focus on your breath. 20 slow, full, long, and controlled breaths. Breathe in, feel your lungs expand. Breathe out feel your lungs shrink. Imagine a balloon inflating and deflating as you breathe in and out. Use your hands to count as you concentrate on breathing if it helps.
Anonymous
February 4th, 2018 7:28am
maybe walking , listening to music can help. you can also rub your hand , it helps sometime . any physical activity can distract you, which you can do according to where you are .
Do something that you like and help you relax. Like music, a good book, a TV program, or physical activity.
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!
I have this list that I use overtime I have anxiety:
-Name 5 things you can see.
-Name 4 things you can touch and touch them.
-Name 3 things you can hear.
-Name 2 things you can smell.
-Name 1 thing that makes you happy.
-Breathe-
Anonymous
February 13th, 2018 1:10pm
Breathing deeply may help....
Listen to music. Take deep breaths in and out very slowly, talk with someone, read a book, work on a crossword puzzle.
Some good and healthy distractions when dealing with anxiety can be breathing exercises, aerobic activity, music, writing, and watching tv.
Take up anything to busy your hands and mind! Painting is something I have turned to and it helps me a lot. Try taking up an instrument or even learning sign language. There are so many options!
Whenever your anxiety gets really bad, you can do some of the following to help calm you down and focus again. You can immediately start doodling, you can take some deep breaths, and you can start pushing out all of your negative thoughts and surroundings by focusing only on you and the positive aspects in your life.
Try taking a break for 5 minutes just focusing on your breath or staring at one thing. Get a timer, set it for 5 minutes and do this.
Think of your favorite things, hobbies, or pets. They can make you happy, lowering blood pressure, stopping the panic attack. Try watching a calming TV show, or listening to classic or soothing music. Remember, these are just suggestions, and you know you best. Try to use these to find what works best for you. : )
Anonymous
March 4th, 2018 5:15am
Some healthy distracts you can use if you would like when you're anxiety gets really bad is mindfulness breathing, listen to music, going for a hike, petting your dog, watch tv , hanging out with friends, doing family activities.
Try relaxing do something that keeps you going something that you enjoy for example like listening to your favorite music ,drawing,playing piano watching your favorite tv show etc those are some of the stuff I do when mines gets bad
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.
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
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."
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.
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!
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.
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.
reading a fun book, or taking a warm bath are are my favorites. i engage in them somewhat regularly myself.
Persona experience... feel your heart beat embrace it, you are alive and here ground yourself, deep breath and feel every limb I’m your body in each breath starting from your toes to your head.
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