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Ten things to remember when anxiety hits
Hi!
The above ten things are good pieces of potentially useful advice but why cannot I not seem to follow them. I try to let go of this tension but I can't seem to no matter how I try. Has anybody got a view why I am finding it so hard to reduce my stress levels!? I begin the day at level 4/5 and it is so tiring!
The above ten things are good pieces of potentially useful advice but why cannot I not seem to follow them. I try to let go of this tension but I can't seem to no matter how I try. Has anybody got a view why I am finding it so hard to reduce my stress levels!? I begin the day at level 4/5 and it is so tiring!
Thanks for enlightening me on this, I never want to mis-lead anyone. Do try the rubber band therapy, it has helped me immensely with my worrying.
THANK SO MUCH for your comments and good thoughts and it is helping me to think another way and take responsibility and not just to helplessly give into and be totally overwhelmed by my anxiety. You're all so right about counslling and dealing with the source. I am aware of the source but I cannot move on from it as I would like to.
Fond regards to you all ....... and please continue to help me by your encourage during these difficult times for me!! Keef
Fond regards to you all ....... and please continue to help me by your encourage during these difficult times for me!! Keef
Wow, a doctor PRESCRIBED rubber band ("gum" band aswe call it in my neck of the woods!). That's pretty impressive!
When I was in hospital a few year back a lot of the patients had elastic bands around their wrists. They were handed out daily to those who wanted to hurt themselves. As an alternative to doing so. They simply slung the elastic band on their wrist. Felt a bit of pain, but caused no lasting damage at all. It baffled me at first. As to why they all had them. To see them doing what they were doing. The one explained it to me. That the doctors hand them out. So there you go. Many uses of an elastic band.
Some excellent tips mammo! Just wanted to touch on something....while for a LOT of people there is a deep rooted cause for anxiety...there are also a lot of people who have anxiety WITHOUT actually having some deep reason from his or her past. Some people are predisposed to anxiety for different reasons...heredity, other conditions (ie people with Mitral Valve Prolapse have a much higher incidence of anxiety and panic, and the correlation is still very much not understood).
So, while for the people who DO possibly have a "reason" for the anxiety, there are just as many who never find a reason, and sometimes find it difficult to accept that they have anxiety WITHOUT the presence of some kind of traumatic event, or something "hidden" from their past. They spend a lot of time searching in vain for an answer they will never find, instead of simply accepting anxiety at face value for what it is.
For those who maybe DO have a traumatic life event, or past emotional issues that are causing anxiety...it IS very important to work through those issues with a therapist...to identify the root cause, and deal with it. For the others, if after a significant amount of exploring, no "root cause" is found...then it is in that person's best interest to accept the anxiety is present without an underlying cause. That can be the most frustrating situation of all, b/c at least when we can identify a trigger, a cause...it makes the diagnosis of an anxiety disorder much easier to accept. When there isn't an obvious cause or trigger, it makes the presence of anxiety very frustrating and confusing.
I like the idea of the rubber band. Personally, never tried it, but I think the next time I get into a panic situation....I'm going to give it a whirl. Gives new meaning to the phrase, "snap out of it", huh? LOL!
So, while for the people who DO possibly have a "reason" for the anxiety, there are just as many who never find a reason, and sometimes find it difficult to accept that they have anxiety WITHOUT the presence of some kind of traumatic event, or something "hidden" from their past. They spend a lot of time searching in vain for an answer they will never find, instead of simply accepting anxiety at face value for what it is.
For those who maybe DO have a traumatic life event, or past emotional issues that are causing anxiety...it IS very important to work through those issues with a therapist...to identify the root cause, and deal with it. For the others, if after a significant amount of exploring, no "root cause" is found...then it is in that person's best interest to accept the anxiety is present without an underlying cause. That can be the most frustrating situation of all, b/c at least when we can identify a trigger, a cause...it makes the diagnosis of an anxiety disorder much easier to accept. When there isn't an obvious cause or trigger, it makes the presence of anxiety very frustrating and confusing.
I like the idea of the rubber band. Personally, never tried it, but I think the next time I get into a panic situation....I'm going to give it a whirl. Gives new meaning to the phrase, "snap out of it", huh? LOL!
These are excellent ways to deal with anxiety. It's basically telling you to not dwell on your anxiety or be fearful of it because it feeds on your fear. A panic attack is a normal brain response to fear, but it's coming at the wrong time, and floods your body with adrenaline that really isn't needed, so it results in a panic attack because the body is dealing with this extra adrenaline. So, by keeping your mind occupied is good, doing something physical to give the adrenaline something to work on is better. This can just be walking or pacing, but try to occupy your mind and body. Think of how "nothing" has really happened during these times, and never will. Keeping a rubber band on your wrist and snapping it as soon as you start to feel anxious or think about your anxiety is excellent and is helping many people. You need to snap it hard enough to sting your wrist (this stops the thought process) and at first if feels like that's all you're doing is snapping the rubber band. After a week or two you'll notice you are snapping it less and less. The rubber band and not fearing the anxiety did wonders for me, after reaching a point where I really didn't care what it did. Just always remember to not dwell on it, keep yourself and mind busy with other things, and know that it feeds on your fear and this keeps it strong. As soon as you wake up in the morning...get up, or you will just start thinking about your anxiety. If you haven't addressed your anxiety with therapy you should do this as it's very important to find out "what" is causing it. There is always a root cause and often once we address this we are able to move on without the anxiety. You may feel like you have no reason to feel anxious, but it may be something you've forgotten about since childhood. When we try to forget traumatic events in our lives instead of truly dealing with them, they return and show themselves thru anxiety and/or depression. Remember, it's fear feeding the anxiety. I hope this helps and you can start to feel much better. Take care and stay with us for support with this, as I'm sure others will have advice for you.
1. Remember that although your feelings of stress and symptoms are very frightening, they are not dangerous or harmful.
2. Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress.
3. Do not fight your feelings or try to wish them away. The more you are willing to face them, the less intense they will become.
4. Do not add to your panic by thinking about what "might" happen. If you find yourself asking "What if?" tell yourself "So what!"
5. Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
6. Label your stress level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.
7. When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3's or snapping a rubber band on your wrist.
8. Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
9. When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
10. Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.
2. Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress.
3. Do not fight your feelings or try to wish them away. The more you are willing to face them, the less intense they will become.
4. Do not add to your panic by thinking about what "might" happen. If you find yourself asking "What if?" tell yourself "So what!"
5. Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
6. Label your stress level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.
7. When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3's or snapping a rubber band on your wrist.
8. Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
9. When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
10. Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.
http://www.medhelp.org/health_pages/Mental-Health/Ten-things-to-do-when-panic-hits/show/76?cid=60
For the dense ones. LOL
KIDDING!!!!
For the dense ones. LOL
KIDDING!!!!
Sorry Toots, but I still don't know where you mean. Could you send me the link? I'm sorry to be so dense...........
Peace
Greenlydia
Peace
Greenlydia
Don't think it's the crown. It's those bloody HATS!
Riding a ferris wheel
bungy jumping
rock climbing
parachuting
sneaking into the zoo at night
joining the circus
moving to Kansas
moving to Mississippi
eating a hot dog
learning Arabic
Riding a ferris wheel
bungy jumping
rock climbing
parachuting
sneaking into the zoo at night
joining the circus
moving to Kansas
moving to Mississippi
eating a hot dog
learning Arabic
Did you say that HRH is the Tower listening to Iron Maiden? Well, rock on Liz, that's what I'm saying.
Sillygirl..........very happy to hear, even wearing your quadruple bifocals from all that reading, you didn't see them either. Most REASSURING reading that!
My guesses......................
Relaxing
Deep breathing
Postive self-talk
Yoga
Mind Imagery
Exercise
Caffeine reduction
Quit smoking
Distraction
Pet your monkey
Sillygirl..........very happy to hear, even wearing your quadruple bifocals from all that reading, you didn't see them either. Most REASSURING reading that!
My guesses......................
Relaxing
Deep breathing
Postive self-talk
Yoga
Mind Imagery
Exercise
Caffeine reduction
Quit smoking
Distraction
Pet your monkey
The other frightening possibility is that it's ME who can't see the damn things! (Can YOU see them?) Perhaps we are BOTH mad as hatters!
Where did HRH go? Off to the pony races, perhaps?
Greenie
Where did HRH go? Off to the pony races, perhaps?
Greenie
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