Calming down...

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ColtsFan
Regular Member


Date Joined May 2008
Total Posts : 22
   Posted 5/28/2008 9:11 AM (GMT -7)   
I was wondering what methods people use when they start feeling anxious to calm down and keep from getting a full blown panic attack.  Obviously you are supposed to take deep breaths and try to relax but has anyone found anything that really helps them more than just deep breathing.  I personally try listening to calming music or going outside if it is nice but since most of my anxiety comes from bad weather going outside doesn't really help in that situation. 

ashleyf3
Regular Member


Date Joined Sep 2006
Total Posts : 364
   Posted 5/28/2008 11:04 AM (GMT -7)   
I still struggle with this but the key word is DISTRACTION! If I am at home I will do anything I can to get my mind off the anxiety - watch TV, computer, PLAY with kids (and I mean really play like games, cards, outside), have my husband hold me really close (this is a FAVORITE!!), do something for someone else (like write a letter, make dinner for family, shop for a gift) b/c sometimes if I focus on someone else I stop thinking about me for a moment, but number one I have positive self talk - turn all the negative into positive - I am safe, I am okay, it is okay to be anxious, I know that this is just panic, it won't hurt me, I am my safe person, etc. I also do have some very mild relaxation type tapes I have used (but I don't relax well and I need to work on this!).

I would love to hear what other people do - my biggest problem is when I am out in public and have a harder time distracting myself. The only thing I have found then is to try to strike up conversations if I can focus on them. Good luck - I hope you find something that helps you.

Blessings,
Leah

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 32602
   Posted 5/28/2008 11:06 AM (GMT -7)   

Hi there,

Nothing like playing with a litter of puppies. But I am fortuante as my daughter's Dobie has 9 puppies right now, all males.  :)

Some things that may help lower your stress are:

• Getting enough rest (at least 8 hours a day)

• Meditation (sitting quietly with your thoughts)

• Listening to gentle music

• Reading

• Massage

• Taking a warm bath

• Going for walks

• Regular exercise that you are used to doing

Music is one of my favorite choices. Music is an extremely powerful form of expression. It combines both words and sound to deliver a message. Certain songs that one hears on the radio can trigger specific memories in one's mind. There is no doubt, there is a fervent connection between music and our feelings.
 
I hope this helps you some.  Keep on rollin with the flow.
Hugs
Kitt
 
Kitt, Moderator: Anxiety ~ Panic 
Not a mental health professional of any kind
It is health that is real wealth and not pieces of gold and silver.~Mahatma Gandhi~
 


wen4003
Veteran Member


Date Joined Aug 2007
Total Posts : 1193
   Posted 5/28/2008 11:33 AM (GMT -7)   
Hi Coltsfan,
 
I also listen to music to hel me calm down.  I also have a couple of hobbies that help distract me - sewing and gardening and they usually help me to calm down, that is if I can even get to the point of getting started on them.  Sometimes that's even a problem for me.  But when I can't get motivated to do them I either listen to music and or watch TV.  Hope this helps.
 
Take care,
Wen

Co-Moderator Anxiety/Panic Disorders

Every little bit helps, please donate to HW if you can!   http://www.healingwell.com/donate 

I am not a medical professional, any advice give is purely from personal experience.

Always seek professional advice from your doctor.

Dx: Agoraphobia, Anxiety/Panic Disorders, Barrett's Esophagus, Bipolar Disorder, Depression, Essential Tremors, Fibromyalgia, I.B.S., Mitral Valve Prolapse, Narcolepsy, PTSD, Restless Leg Syndrome, Acid Reflux, Sleep Apnea

Rx: Abilify, Flexeril, Lamictal, Neurontin, Nexium, Requip, Ritalin LA, Rozerem, Valium

 “Be a good listener.  Your ears will never get you into trouble.” - Frank Tyger


ColtsFan
Regular Member


Date Joined May 2008
Total Posts : 22
   Posted 5/28/2008 12:29 PM (GMT -7)   
Gramps, I'd put that tape in but the first half of that game was so ugly it wouldn't surprise me if that didn't start my anxiety problems. Thank goodness for Rex Grossman or the Colts may have blown that game.

Good suggestions on ideas. I do have a puppy at home that is fun to play with but since it is still being trained we don't let her out of the upstairs kitchen often. Since I normally am in the basement during my "episodes" I never thought about bringing her down. I'll try that next time.

I agree with the music idea which has been about the only thing I have found. I normally listen to The Remedy ("I won't worry my life away") by Jason Mraz or No One ("I won't worry because everything will be alright") by Alicia Keys. Anyone have any songs that seem to help them the most?

wen4003
Veteran Member


Date Joined Aug 2007
Total Posts : 1193
   Posted 5/28/2008 12:35 PM (GMT -7)   
My personal favorite is the Dave Matthews Band - all of their music.  Just love it and it helps to calm me.  Even though it's not good for the ears (usually use headphones), I crank it as I'm trying to drown out the rest of the world.  Just my 2 cents worth.
 
Wen

Co-Moderator Anxiety/Panic Disorders

Every little bit helps, please donate to HW if you can!   http://www.healingwell.com/donate 

I am not a medical professional, any advice give is purely from personal experience.

Always seek professional advice from your doctor.

Dx: Agoraphobia, Anxiety/Panic Disorders, Barrett's Esophagus, Bipolar Disorder, Depression, Essential Tremors, Fibromyalgia, I.B.S., Mitral Valve Prolapse, Narcolepsy, PTSD, Restless Leg Syndrome, Acid Reflux, Sleep Apnea

Rx: Abilify, Flexeril, Lamictal, Neurontin, Nexium, Requip, Ritalin LA, Rozerem, Valium

 “Be a good listener.  Your ears will never get you into trouble.” - Frank Tyger


Howlyncat
Elite Member


Date Joined Jan 2005
Total Posts : 24909
   Posted 5/29/2008 7:33 AM (GMT -7)   
I like Wen crank the OLDIES up as loud as can handle I just love em..........

Dont mind some of the newer music either have no choice lol teen in da house

I love to RIDE the freedom you have is unbelievable and it is awesome to leave your troubles behind ya on the roads...........


LOL about the game being ( possibly ) the reason for your anxiety....I get like that with Hockey.
Only in Canader EH........LYN
  DX With Crohns,Pyoderma Gangrenosum,Anxiety/Panic,Fibro & Other DD
 
Moderator @ Anxiety Panic..Alzheimer's..Co mod @ Crohns
                               FIGHT the FIGHT with all YOU HAVE
 
   
 
                   
 


Danxiety
Regular Member


Date Joined Aug 2007
Total Posts : 322
   Posted 5/29/2008 1:20 PM (GMT -7)   
I do a few thing. Most are just person preference, but i think its the idea that is what is helpful:

1. If i feel bad on a weekend or week night I try and ride my bicycle. The work out seems to get the extra endophine / adrenaline out of my system. It also makes me focus. I cant think about things when i'm riding, i have to watch the road. Once i get to a certain area, i try and ride on a painted line for as long as possible, again making me focus on the external not internal.

2. I then take photos of birds. I'm not a bird watcher by any means, but the focusing and capturing the birds again draws me into the present moment.

3. I write! I come on here. I write in my journal.

4. I read my trusty books. I have 2 that i read continuously though tough times. Below is a link to one. It's a long link because its through Amazon, but also the affiliate program for this site, so if you ever decide to get it it will help the site a little. My Doctor told me about it and it seriously was a life saver. If you're a reader, check it out, or not... I dont want to sound like i'm peddling this book... It just helped me :)
http://www.amazon.com/exec/obidos/ASIN/089486971X/ref=nosim/crohnsdiseaseweb?SubscriptionId=09FVDRT8TEJ64C2A7Y02
The second book is more on meditation, and some people dont dig that stuff. If you want to info, just let me know.

5. I give myself permission to do whatever it is that makes me happy. A friend recommended this and it helped a lot. One day i was feeling pretty bad and he said "you like taking pictures of birds right? go do that". It was really hard because i wanted to retreat into my apartment, the grips of anxiety were tight, but i made myself go and it broke the grip a bit.

6. I try and invite it in. Sounds backwards but it works. "bring it on, I'm not afraid of this! This will not control me or my life! I'm here! Come get me" I usually say that stuff to myself when i wake up with a lot of anxiety in the middle of the night. Most of the time i pass right back out. It has to be genuine, you really have to believe that. And its true, but take a long time to believe, especially when it feels like the anxiety or panic is coming without a trigger. I know this sounds funky, but fear is the fuel to this stuff, and "stinkin' thinkin' (i still love that)" really is like a giant fan, leaving us to feel helpless. You never are, we're always here, you will always make it.

7. This is the hardest for me. But realize that the path to recovery or recovery itself can be a very long. A lot of time may pass and than out of the blue you may have a panic attack and start thinking you're back to the beginning. The thing is, you never are. Life is constantly moving forward, and so you. You may feel "stuck", but it will pass. There are some setbacks, some bumps a long the way, but always remember you'll make it through...

Breathe easy my friend_
dan
---
Anxiety, Panic Disorder, Depression, possibly Bipolar 2.

"We work on ourselves in order to help others, but also we help others in order to work on ourselves."
- Pema Chodron

Post Edited (Danxiety) : 5/29/2008 2:26:04 PM (GMT-6)

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