Less caffeine, less alcohol, sleep hygiene, less news cycle (I swore I wouldn’t get sucked into the trump bullshit, but when he’s making EOs that directly impact me…).
Moving my caffeine away from my medication (shifting meds 45 min later).
L-theanine, magnesium, B-complex.
Honestly though, caffeine and alcohol are bad. I didn’t have much caffeine, but the alcohol was a bit of a binge habit. None during week, but weekends were well above the national guidelines.
I spent January dry just to reset and find my normal. It was really nice. I’m back to binge drinking occasionally. I used to really enjoy it but lately it’s just making me sad.
I may have to change my name to Texas Mildly Inebriated.
Box breathing, meditative mantras, using my anxiety journal
I quit most algorithm based social media.
Mindfulness, breathing exercises, strenuous activity (I hike a few miles every week) and creative pursuits (as of 5 months ago I’m a full time artist and my anxiety has dropped to nearly 0 Oh, and learn to identify “skinner boxes” and limit your engagement with them, eliminating the dopamine dripfeed can help a ton for dealing with anxiety when you’re disconnected from it.
Uh
Well, i probably don’t recommend this, but a concussion I had a few weeks ago seems to have really helped
Meditation. Classic stuff. Hindu and Buddhist monks have figured it out thousands of years ago.
Exposition and cognitive behavioral therapy works well too. The more you expose yourself to anxiety inducing situations, the less of a problem it becomes. You simply get better at accepting these emotions and your mind also learns that there’s no real reason to be anxious about sth.
Repeating a lot of what’s already been said here, but I’ll list what’s worked for me so far. Strenous exercise, lifting zone 2 cardio for an extensive period of time. Spending time in nature hiking/camping/going for walks in the park or around the neighborhood. Journaling has been a huge help for me personally, just helping me keep track of things I’ve done keeps me from feeling anxious about getting enough accomplished, and to get troubling thoughts off my chest. Prayer/Meditation/“Ritual activity”, whatever you want to call it, bullshit or not, it helps calm the mind.
Maintaining paper notebooks and almanacs and a giant crazy-wall of Post-Its is very fruitful and calming.
Talking to others about the things I’m anxious about, not just before or after the fact but also while I’m anxious about something.
Reminding myself it’s ok to be me, it’s ok to feel anxious and that I didn’t choose to be anxious and am not to blame for my anxiety.
Taking moments during the day to just breathe, follow a guided meditation or write down my thoughts. It makes me feel calm which makes the anxiety much more bearable.
Internal Family Systems therapy and meditation.
Hanging out with friends that are just as “non-punctual” as myself.
Accepting and embracing the fact that I’m very spontaneous in decision making.
Accepting that I am how I am and that my friends accept and like me that way.
Also, realising that this question was not about adhd in general and more about anxiety, but it’s too late to rewrite everything. Sorry! I’m one of the lucky one who doesn’t have anxiety on the bingo card…
Having taken high-dose medication, I understand that anxiety sucks, but I don’t really have tricks to share against it…
Digging/hauling/lifting/mixing in the garden until my mind quiets. I have learned to stop before reaching the point of exhaustion when the anxiety actually returns and ramps up higher. I now have all the annual garden space I can manage by myself 10-15 hours a week, but I’m adding more space. Also therapy, venlafaxine and buspirone.
