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
running. It is a good distraction, it can lift your spirits and relax, also it can help you go out and stay fit.
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
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
When anxiety getting bad, I fully concentrate on my faith and remain cool. It provides me time to rethink on circumstances prevailing. That's encouraging.
I would suggest; take a walk, listen to some music, watch a movie, Do simple meditation, or call a friend/family member. All these things work. They will in fact, distract you from your anxiety. Some will be more affective than others. So try all of them and see what works best for YOU.
Anonymous
May 16th, 2018 7:18am
One of the best ways to lessen your anxiety is to do Yoga daily. It helps you clear your thoughts and makes you feel better.Doing things you enjoy like singing, walking in park, jogging, listening to music, and playing video games can also be helpful.
Talking to people about anything except anxiety. It helps me get my focus off of it and also lets me socialize.
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.
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 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.
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 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.
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.
-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!
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
Exercise and fitness. Go on walks. Listen to soothing music too it will help rest the mind also drawing calms too
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
Anonymous
June 13th, 2018 7:31am
exercise or doing something calming like reading or listening to music. Distract your mind from what's bothering you.
Distractions for Anxiety:
1. Listen to calming music
2. Take a long walk to clear your mind
3. Try a mindfulness exercise
4. Draw, Sketch, or Color
5. Watch your favorite Movie or Show
6. Exercise. Exercise. Exercise.
7. Journal your thoughts to let it all out
8. Focus on your safe place
Anonymous
June 15th, 2018 2:59pm
Find something you are good at, everyone has that thing they are really good at! It may be an sport or arts or whatever you like and spend time with your loved ones!!
Anonymous
June 15th, 2018 8:40pm
Grounding. Just focusing on every sense for some time. Smell something, taste something, feel something, see something... Listen to some music, have a walk, do light exercise... Journaling, reading something, doodling...
I encourage you to look into and try breathing and grounding exercises! Sounds really basic and too simple to contain the feelings you have - but breathing catalyses the anxiety and panic and preventing of you being engaged and distracted by your current surroundings. My counsellor once told me that anxiety and panic attacks aren't from you being hyper-aware, present and fearful of your current environment, but rather you focusing on past trauma and future uncertainty - so you must teach your body, and therefore consequently your mind through breathing and grounding that you are safe in your current environment.
Going on a walk, taking a minute to focus on your breathing, using a stress ball, having a necklace/bracelet/ring to fiddle with can all be good in-the-moment coping strategies for you to try. It also might help to look up a list of ways to cope with your anxiety.
Drawing, walking, practicing mindfulness, being around friends and/or family, watching your favorite tv show, taking a bath are all healthy distractions from anxiety :)
Some of my favorite coping skills are deep breathing, guided imagery, journaling, coloring, play dough/stress balls, going for walks, and holding ice cubes.
Music. Music helps me cope with my anxiety when I’m really struggling. Sometimes also just talking to someone. It helps me relate to someone and remember I’m okay even when feeling anxious.
Anonymous
June 27th, 2018 7:51am
Best way to find calm when anxiety kicks in are to follow a mindfulness exercise. There is a great one on this site. If you are able to relax with this it is fantastic. Also when you have managed to find calm find something to do like a list to organise your time in a positive way. Find something to do that gives you pleasure. Look for a way to support other. I nice walk. Sign up for a sponsored walk. Find a class where you can learn a new skill and maybe meet new people.
Try to find some breathing exercises in any anxiety resource center. They will help you focus on your breathing and your body when your anxiety gets really bad and will help you calm down.
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.