what are some good and healthy distractions from my anxiety when it gets really bad?

A good distraction is getting a stress ball or silly putty and having it close to you when needed most. And if alone, try doing some meditation.

You can do whatever you like best. Read a book, take a walk, go for a swim. Anything that interests you is ok.

I have a worry stone that I can rub when I get anxious. Otherwise I tap my foot or listen to music. I have a necklace with a small little pendant that I hold too

I go outside and feel the sun. I practice mindfulness and remind myself this feeling will pass. I don't feed the fears!

One thing I've found helps A LOT with my anxiety is taking walks. Listening to music and just walking around your neighborhood or maybe a nearby park has been proven to work just as well as an anti-depressant for people with depression and anxiety. It helps me clear my all the negative thoughts in my head and I always feel so refreshed afterwards. I was so sick of taking meds to help with my anxiety, and I remember clearly one day deciding to take a little walk out in the rain. I've been taking two walks a day ever since, for three years straight. I know exercise may seem like the last thing you want to do when feeling anxious, but give it a try, you may find the results satisfying!

For me, things that stimulate me and require my full attention are the key. Watching TV or playing video games usually doesn't cut it because those thoughts can still creep in while I'm passively consuming what's on the screen - I need to be actively engaged. Things like writing, drawing, playing an instrument, or reading a thought-provoking book have always been useful to me. I suggest you try doing something along those lines and maybe it'll work for you too :)

You could read a nice book if you like reading, to try and immerse yourself in another world. Or you could watch some videos on YouTube, maybe some challange or some "satisfying" videos.

Try closing your eyes and breathing. Deep breaths in, deep breaths out. I usually channel my anxiety into art; I doodle or sketch or paint. You could try taking a walk. Another thing that really helps is keeping a journal of gratitude. Just take a moment out of your schedule everyday before going to bed and note down one thing you are thankful for. Reading this during a dip can really be a booster.

Imagine a peaceful, relaxing scene like a beach, comeplete with sounds and extreme details. I always imagine myself walking down a gravel road in autumn while it rains, imagining a scene with extreme detail, making sure to imagine how it feels, what the mood is, etc.

Here is a list of healthy distractions and self-care techniques I am actively building: https://www.7cups.com/forum/GetSupport_28/ManagingEmotions_47/AnExtensiveListofHealthyDistractionsSelfLoveTechniques_53317/ -- Only you will know which techniques will work for you! Good luck in your research and let us know if you find something that helps you!