Author Topic: Ways to beat anxiety..  (Read 2042 times)

[Buddie]

Ways to beat anxiety..
« on: July 08, 2010, 08:17:16 pm »
I've been collecting information, and a bit of my own strategies on how to beat anxiety i will share it will you on this tread. It will take me a few days to add all the information. Hope this can at least help 1 person.

1. Positive thinking. Look for the opportunity instead of the negative.
2. task oriented. Feel good about your efforts and accomplishments.
3. Accept yourself. don't be . If there is something you want to change then change it.
4. Be flexible. Not everything is black and white. Be open to the gray area of things.
5. Develop realistic goals. evaluate what it will take to reach a goal.
6. Develop a positive view of life.
7. Nurture your spirituality.
8. Distract yourself from stressors. Sometimes you have to put everything aside to relax and have fun.
9. Deep breathing, relaxation, meditation, or visualization.
10. Finding humor in things.
11. Spending time with people you enjoy.
12. Keeping a journal for venting, and at the end of every entry closing with something positive**
13. Take time regularly to do activities that you enjoy.
14. Utilize your support system. This could be friends, family, individual therapy, group therapy, or community support groups.
15. Practice being assertive. you will will better for taking care of yourself.
16. Good communication.
17. Take short breaks throughout the day. Take 5 to 10 minute breaks throughout the day to relax and remove yourself from stressors or demands.
18. regular exercise. walking is excellent for decreasing body tension and alleviate stress.
19. Get adequate rest and sleep. If you don't get enough sleep you can't cope well.
20. Pratice good nutrition.
21. Massage. A good way to relieve muscle tension and relax
22. Choose to be in environments that feel good to you.
23. Work on your financial security.
24. Practice good time management.
25. do things that demonstrate respect,care, and nurturing of the self. That means take good are of YOU.

develop a self-care plan. Incorporate these strategies and others to develop a plan of slef-care behaviors, beliefs, and attitudes that ccan become a new and healthy lifestyle. that is preventive medicine.

Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #1 on: July 08, 2010, 08:19:16 pm »
From a post from Theresa2.


The 10 Commandments of Panic Attacks (posted by Dominic)

1.  It does not matter if you feel frightened, bewildered, unreal, or unsteady. These feelings are nothing more than an exaggeration of the normal bodily reactions to stress.
2.  Just because you have these sensations doesn't mean you are very sick. These feelings are just frightening and unpleasant, not dangerous. Nothing worse will happen to you.
3.  Let your feelings come. They've been in charge of you. You've been pumping them up and making them more acute. Stop pumping. Don't run away from panic. When you feel the panic mount, take a deep breath and as you breathe out, let go. Keep trying. Stay there almost as if you were floating in space. Don't fight the feeling of panic. Accept it. You can do it.
4.  Try to make yourself as comfortable as possible without escaping. If you're on a street, lean against a post or stone wall. If you're in a store, try to find a quite corner with no people. If you can find a chair to sit on, do it and it's okay to tell the clerk that you're not feeling well and want to rest for a moment. DO NOT get in your car and go home in fear.
5.  Stop adding to your panic with frightening thoughts about what is happening and where it might lead. Don't indulge in self-pity and think, "Why can't I be like all the other normal people? Why do I have to go through all this?" Just accept what is happening to you. If you do this, what you fear most will not happen.
6.  Think about what is really happening to your body at this moment. Do you think, "Something terrible is going to happen! I must get out!" Repeat to yourself, "I will not fall, faint, die, or lose control."
7.  Now wait and give the fear time to pass. Do not run away. Others have found the strength. You will, too. Notice that as you stop adding the frightening thoughts to your panic, the fear starts to fade away by itself.
8.  This is your opportunity to practice. Think of it that way, that NOW is your chance to get better. Even if you feel like something bad is going to happen to you, one of these days you will not feel that way. Sometime soon, you will be able to go through the panic and say, "I did it!" Once you say this, you will have progressed a long way toward conquering fear.
9.  Try to distract yourself from what is going on inside you. Look at your surroundings. See the other people on the street, in the bus. They are with you, not against you.
10.  When the panic subsides, let your body go loose, take a deep breath, and go on with your day. Remember, each time you cope with a panic attack, you reduce your fear.
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #2 on: July 08, 2010, 08:25:36 pm »
Cognitive restructuring..

Anxiety can be reduced either by decreasing your perception of danger or increasing your confidence in the ability to cope with threat. Anxiety may decrease if you examine the evidence and discover that the danger you face is not as bad as you thought. When treats or danger are present, it is helpful to figure out what strategies will best help cope with them. Therefore cognitive restructuring for anxiety involves both evaluating your estimations of danger and improving your awareness of coping options.

RELAXATION TRAINING

Relaxation training can be divided into methods that focus on physical relaxation and methods that focus on mental relaxation. All methods can be equally effective. Experiment with several and use the process that works best for you. When we are physically relaxed, mental relaxation follows, and when we are mentally relaxed, physical relaxation follows. Relaxation training can alleviate anxiety because it is difficult for the body or mind to be simultaneously relaxed and anxious. If you develop the ability to relax before and during stressful situations, then you can substantially reduce the frequency and severity of the anxiety you experience.

Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #3 on: July 08, 2010, 08:26:55 pm »
Great helpful hints [...]
I have done some of the ones in the anxiety list . Some are not so easy to do.
Is a process and sometimes it means a lot of changes. Sometimes facing the change is what is most difficult.
I was pretty much using a lot of them, but seems like I got sidetrack and overwhelmed by life natural course , in a word ... too much sh...... happened and I was "stuck like a deer in front of headlights" . But I am re learning , is a process , and someday it will all be better hopefully.
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #4 on: July 08, 2010, 08:30:53 pm »
Progressive Muscle Relaxation

Progressive muscle relaxation is a technique in which the major muscle groups in the body are alternately tensed and relaxed. The process can proceed from the head to the feet or from the feet to the head. Progressive muscle relaxation can lead to deep levels of physical and mental relaxation. One tenses and relaxes the muscles in the forhead, eyes, jaws, neck, shoulders, upper back, biceps, forarms, heands, abdomen, groin, legs, hips, thighs, buttocks, calves and feet. Each muscle group is tensed for 5 seconds then relaxed for 10 to 15 seconds, tensed for 5 seconds, relaxed for 10 to 15 seconds.

  Different people can carry muscle tension in different parts of their bodies, so the particular ares that need emphasis vary from person to person. Most people report increased levels of relaxation and decreased levels of physical tension and anxiety on completely a progressive muscle relaxation exercise. Repeated practice of any relaxation method creates even deeper levels of relaxation. Relaxation is a skill that can be developed much like playing the piano or throwing a ball. The MORE one practices, the greater the development of the skill.



Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #5 on: July 08, 2010, 08:35:55 pm »
CONTROLLED BREATHING
 
 A second type of relaxation training is called controlled breathing. This method is based on the observation that many people breathe shallowly or irregularly when anxious or tense. These breathing patterns lead to an imbalance of oxygen and carbon dioxide in the body , which can cause the physical symptoms of anxiety.

  It is important to practice controlled breathing for at least 4 minutes, because this is roughly how long it takes to restore the balance of oxygen and carbon dioxide. The balancing works most effectively if you breathe deeply in and out an equal amount of time. If you put one hand on your upper chest and one hand on your stomach, the hand on your stomach moves out as you breathe in.

  Try breathing in to a slow count of 4 and out to a slow count of 4 for 4 minutes right now and see if you become more relaxed. If doesn't matter whether you breathe through your mouth or your nose; breathe whichever way is comfortable for you. Be sure to breathe gently and not take big gulps of air.


 Up next Imagery I will get to it later today figures hurt
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #6 on: July 08, 2010, 08:57:46 pm »
Thanks [...], it's good to have all of these tips in one place.  You can bet I'll be sending folks this way!  :thumbsup:
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #7 on: July 08, 2010, 09:48:59 pm »
IMAGERY

 Imagery methods are also effective for learning to relax and mangage anxiety. Imagery invivles actively visualizing scenes that are tranquil and relaxing to you. Scenes may be actual places you know that feel safe and relaxing, or they may be scenes you create to be tranquil,safe,and relaxing. The specific scene is less important that how the image makes you feel.

 The more senses you can incorporate into your image, the more relaxing imagery is likely to be. If you can imagine the smells, sounds, and tactile sensations, as well as the visual aspects of the scene, you will improve your ability to relax. For example, if you imagine yourself walking along a tree lined mountain path, you may want to focus your attention on the birds singing, the light dancing through the tree branches, the smell of pine, the greenness of the forest, and the cool breeze as it touches your skin. each one of our senses can contribute to our experience of relaxation and comfort.

Up next Distraction.
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #8 on: July 08, 2010, 10:00:43 pm »
Distraction Sort of what i am doing right now by typing this ha ha

DISTRACTION

 A fourth methold of reducing the frequency and severity of anxiety is discration. When anxious, we tend to focus on physical senstations or thoughts connected to our anxiety. Distraction works because our attention is focused away from the thoughts or physical sensations that contribute to our anxiety.
 
 To the degree that you can become absorbed in the other activities or thoughts you will shut off the cognitive fuel for your anxiety, thereby decreasing or eliminating your anxiety symptoms. The more fully you are able to absorb youself in other thoughts or activities, the more your anxiety will dissipate. Like controlled braething, it is IMPORTANT to practice distraction for at least 4 minutes before expecting a decrease in anxiety.

  Use an example lets call her Linda.
      Linda learned to use distraction effectively in the early phases of her therapy. Linda was on an airplane when the pilot announced that the plane would be delayed on the runway for 20 minutes. Linda's initial thoughts were "I won't be able to handle this. I'll have a panic attack," and she began to experience anxiety. Although she had learned progressive muscle relaxation and how to use thought records, Linda decided to experiment with distraction.

  Linda began to focus her attention on the sky and clouds. She concentrated on the shades of blue in the sky and on the colors and shapes of the clouds. She allowed her eyes to run over the outliens of the clouds and to observe closely the texture of each cloud. Additionally , she sought to amuse herself by looking for pictures in the clouds; she was surprised to find that many of them resembled cartoon characters. Linda became so absorbed in the scene that the 20-minute delay went by quickly with virtually no anxiety.
 
 You may want to try each of these relaxation methods once or twice to see which one works best for you. To determine which relaxation methods work  best for you, rate your level of anxiety or tension on a 0-100 scale before and after completing them. many people find that distraction i the best method for very high levels of anxiety and that the other methods work well at medium levels of anxiety. Practice the one or two methods that work best for you regularly to make them fully effective.
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.

[Buddie]

Re: Ways to beat anxiety..
« Reply #9 on: July 08, 2010, 10:55:33 pm »
Anxiety Profile should have added this right away..

 ANXIETY PROFILE

Physical reactions                       Thoughts
1. Sweaty Palms                      1. Overestimation of danger
2. Muscle tension                     2. Underestimation of your ability to cope
3. Racing Heart                        3. Underestimation of help available
4. Flushed cheeks                     4. worries and catastrophic thoughts
5. Light-headedness



Behaviors
1. avoiding situations where anxiety might occur
2. leaving situations when anxiety begins to occur
3. Trying to do things perfectly or trying to control events to prevent danger

Moods
1. Nervous
2. Irritable
3. Anxious
4. Panicky


Just because you may be experiencing something that is not on this list does not mean it is not anxiety this is just a general list..
Suggestions, opinions and/or advice provided by the author of this post should not be regarded as medical advice; nor should it substitute for professional medical care. Consult your doctor before making any changes to your medication. Please read our Community Policy Documents board for further information.