Living with anxiety is hard, there’s no lie about it. However, we do have some control over the situation, even when we feel like the walls are crashing in on us and there’s not enough oxygen in the world.
It’s extremely challenging to deal with it in a family or public setting for several reasons. We’re always afraid we’ll get judged, that people will think we’re crazy, or whatever fears we may have about our anxiety. Regardless of the situation you’re in, remember that you will get through it. You’ve gotten through it before and you will get through it again.
Obviously, each situation is different, but here are some tips and tricks that I have had help me when I find myself in situations like this. These may not work for you, but hopefully you’ll be able to use a couple of them.
I firmly believe that the most important part of dealing with anxiety in any situation is communication. Before I go somewhere I’ve never been, or if I know it could be potentially triggering, I make sure to let at least one or two people I’m going with that this could be triggering. I ask them not to worry about it, and that I’ll let them know if I do need a break. Several of my best friends know about my anxiety and I don’t have to tell them before we go places that it could make me anxious, and they’re really good about looking out for me to make sure I’m okay. If you’re with your family, and there’s someone in your family that you feel comfortable sharing with, just let them know ahead of time. It’s better to be proactive than reactive.
I always have a pair of earbuds with me in my purse or backpack. If I’m in class or somewhere that requires me to pay attention, but I feel my anxiety rising, I usually slip an earbud in and listen to a couple of my favorite songs to help calm me down. I have a Spotify playlist that can be found here that has 30ish songs on it that I listen to when I’m anxious. A few of my favorites are Home by Phillip Phillips, Little Things by One Direction, Lego House by Ed Sheeran and I’ll Run by The Cab.
I always know where the nearest bathroom is in relation to my classrooms or meeting rooms or wherever I may be. Sometimes, I just have to take a minute, walk out of the room and take a few steadying breaths and I’m okay. I breathe in a circular pattern like this: inhale for 4, hold for 4, exhale for 4, hold for 4 and repeat until I feel better. If you are somewhere that you have the time, putting on a slow, relaxing song (like Home by Phillip Phillips) and breathing in the way I described for the length of the song.
I always make sure I sit on the edge, or as close to the edge as possible to ensure I can get out if I need to. It helps because I feel like I can breathe easier, and I don't feel trapped. If I sit in the middle of a bunch of people, I end up feeling antsy and like I'm suffocating. I always feel better if I don't feel like I'm stuck in any one place.
When in a situation with my family, I find that it's best to be honest with myself above anything else. If I feel anxious or panicky, I excuse myself for a couple minutes and get it back together. If anyone asks, I let them know that I'm okay, and that I just needed to catch my breath. I'm not lying, but I don't feel like putting it out on display for everyone to see. This approach works well for any situation where you may not be comfortable talking about what's going on in that moment.
I hope this has been helpful. If you have any questions, or want me to blog about something else, feel free to tweet me @themarzipan.
