The Mindful Self-Express

The mind-body experiment.

The Six Best Ways to Decrease Your Anxiety

We all know the uncomfortable feeling of anxiety. Our hearts race, our fingers sweat, and our breathing gets shallow and labored. We experience racing thoughts about a perceived threat that we think is too much to handle. That's because our "fight or flight" response has kicked in, resulting in sympathetic arousal and a narrowing of attention and focus on avoiding the threat. Read More

anxiety issues

i don't know what to do i feel the tension building strongly. i haven't done anything tangible on my project work my exam is tomorrow and i cant concentrate well enough to study for it. i have to submit the first three chapters of my project work un the next five days i don't know how possible this is ,i don't know where to start. i already feel like a failure.please help i'm at the verg of breaking down.

anxiety issues

i don't know what to do i feel the tension building strongly. i haven't done anything tangible on my project work my exam is tomorrow and i cant concentrate well enough to study for it. i have to submit the first three chapters of my project work un the next five days i don't know how possible this is ,i don't know where to start. i already feel like a failure.please help i'm at the verg of breaking down.

Joyce, When I was in college,


When I was in college, I would often be in this situation. I believe that I sometimes procrastinated in order to create the sense of urgency I needed to get motivated.

I don't know if that's your case, but you are in an urgent situation now.

Follow the advice from the artical and I will add that you should just throw a dart at the task and start wherever you are ready to start.

I think that for me, the problem was literally not knowing where to start. You don't always have to start at the beginning.

One trick I used was to lay everything out on a table. Then I would dress in business attire to feel professional and to remind myself of my ultimate goal.

I know that sounds a little weird, but it worked for me. I felt like a professional on task rather than a student performing a task.

Lastly, don't catastrophize! In the work world you will be expected to handle difficult situations--here's your chance to test your mettle.

I hope some of that helps.


In an emergency anxiety situation, the one thing that works fastest and best for me is to stop thinking. I believe some people mediate this way, attempting to stop thoughts from "coming into their heads". Maybe this is what some people call the "freeze" response.

omg,let me list the REAL best

omg,let me list the REAL best ways to reduce anxiety.
2-another ativan
3-a drink
4-anothe drink
6-calling a friend and talking about every little thing tat is making you anxious.

and i think there is a difference between not studying/preparing for a school exam, and things like a you or someone you love being in mortal danger, losing your job in down sizing and your financial welfare crumbling, etc. no offense, but the biggest thing you have to worry about ^^ is retaking the test or starting over. if its not going to matter in 5 years; IT DOESN"T MATTER.

Hard drugs are a terrible

Hard drugs are a terrible answer to anxiety... they can be used for short periods in special cases, but as a habit they are too bad. Cannabis is safe, healthy & certain strains are perfect for negating anxiety. -That 5 year rule is bogus... there are genuine, more immediate problems.

LMAO However I do agree that


However I do agree that drugs aren't always the answer. Pot is good for some, but I can't stand it. It makes my anxiety much worse. I take clonidine and it seems to work well for me if the breathing etc doesn't help.

What about drugs?

Alcohol can cause anxiety (especially when coming down from it), and that dangerous drug is used so regularly by so many that commenting on not using it (or at least using little of it) seems in order on the topic of anxiety; I don't use & that is one of the reasons. Cannabis is a healthy way to decrease anxiety, in conjunction with these prescribed thought processes of course. In closing, too much caffeine can influence anxiety... drugs are a big part of life in 'the western world', so, bringing them up matters a lot.

Hey guys - I am an indecisive

Hey guys -
I am an indecisive 21 year old looking for some reflective wisdom from older readers, writers, and thinkers of the world.

My general question: what advice would you offer your 21 year old self? Money-wise, career, artistically, etc - What would you have done differently?

Thanks all readers who can take a second to reflect. Feel free to email me at or briefly visit the survey

I am going to compile some good quotes in an e-book "What Would You Do Differently at 21?" to distribute for free on my blog,

Defeating anxiety

Melanie you have given very useful & doable suggestions to kill anxiety.The last point particularly,i feel ,is very important.I missed it in my post on the same topic.Do you mind if i include it now,because i think it is very essential.
The post in question is
Thanks a lot!!


Great tips, however, I think it's important to remember that not every person will respond well to Acceptance and Commitment Therapy. While it can be effective and some individuals are quite receptive, based on the clinical picture and personality type, getting someone to accept their anxiety may exacerbate symptoms.

Dr. S

I wanted to relay something

I wanted to relay something that I have had anxiety about my entire life. I have a mole on the side of my nose, somewhat flat but very odd and seemingly out of place. I feel like I'm worthless at times and ugly and like people will stare at it or be uncomfortable around me. I know I could even have it removed and that it isn't even that noticeable and that I'm not that ugly, but for some reason I still feel weird b/c of it. My ex girlfriend was a 10/10 and I've always been able to get hot girls but this lingering self disapproval persists. I wish I could make the anxiety and fear go away and feel normal. I thought writing about it may help.

Thanks for sharing your feelings

I hope that writing about this issue was helpful to you. It may also help to consult a therapist for an evaluation as depression or anxiety may be interfering with your ability to see the big picture. The Psychology Today Directory is a good resource for finding a therapist in your area or price range.


(1) Reevaluating the probability of the threatening event actually happening
Anxiety makes us feel threat is imminent yet most of the time what we worry about never happens. By recording our worries and how many came true, we can notice how much we overestimate the prospect of negative events.

I resonate most with this one as I tend to create stories and outcomes that have not taken place yet, most of the time never do... This is a very common behavior with many people.. Thanks for sharing, Anthony

I have found the best methods

I have found the best methods are the ones that work with where anxiety comes from - the nervous system. Neuroscience has provided us with some great new information on how to work with anxiety without overriding the ANS or remaining strictly cognitive. Instead of going after it from the top down, the new research works from the bottom up and includes turning off that alarm system, decreasing the activation in the amygdala and creating new neural pathways around self soothing and resourcing with really great long term results.

Thanks for weighing in

Thank you for your comment. I think readers of this blog would be interested in a plain language description of what "bottom up" methods means. It would be great if you could provide concrete examples and resources or tools. I agree that for people with acute PTSD. somatic therapy, tapping, relaxation training,or yoga are important adjuncts to treatment.

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Melanie Greenberg, Ph.D., studies the health effects of expressive writing, cognitive adaptation to trauma, the genesis and treatment of chronic pain, among other coping issues.


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