Put an ice pack on the back of your head. This will cool down your brain and reduce activity in your limbic system, where emotions happen.
Do a task with simple, clear steps. I like baking. I follow the recipe, and it’s easy enough that I don’t get frustrated, but it requires enough concentration that I don’t have room to think about other things. Cleaning also helps.
Engage your five senses. This will remind you what is real and what isn’t. Listen to soothing music. Smell something pleasant, like an essential oil. Suck on a hard candy. Look at pictures of things you enjoy. Feel something with an interesting texture, like a piece of Velcro or a stress ball.
Try to levitate something with your mind. You obviously won’t succeed, but it gets you to focus all of your attention on a single point outside your body, instead of on your thoughts. I like to use this on airplanes or in public places, because it doesn’t require you to move at all. It looks like you’re just daydreaming to observers.
i think phoning your community mental health team would actually be an act of humility. Youd be setting a good example for some of the people who look up to you by admitting when you need help. Dont be afriad to call them if you need to brotha
Symptoms of anxiety in schizophrenia are associated with cognitive deficits, a greater risk of relapse, poorer quality of life, and an increased risk of suicide . Moreover, anxiety is considered a basic construct in the development of schizophrenia . In fact, the comorbidity of ADs in schizophrenia seems often to be related to delusions and hallucinations (though such disturbances can occur in the absence of ADs) . Despite its clinical relevance, the comorbidity of ADs and schizophrenia is poorly understood. This highlights the need to identify the neurobiological substrate that underlies the co-occurrence of these psychiatric conditions.
Your anxiety shouldn’t be ignored . I can understand your need to unload.