Anxiety/Panic Questions

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BeijingBelle
Regular Member


Date Joined Aug 2008
Total Posts : 20
   Posted 9/1/2008 5:20 PM (GMT -7)   
Hi All,

I am new to this site and would like to ask questions, please.

Are there techniques that can be taught to help with panic and anxiety? Can you briefly describe them?

What medications are most common for panic and anxiety? Are there any that do not have a sedating effect? Any that do not cause weight gain?

I have recently come to the conclusion that my anxiety has become a hindrance to my life, so have my first appointment with a psych. in 3 weeks. I have found an American psych. here who sees patients 3 days a week - so I'm pleased about that. Any advice in the interim would be greatly appreciated!

Belle

nervymeg
Veteran Member


Date Joined Jul 2006
Total Posts : 2721
   Posted 9/1/2008 6:03 PM (GMT -7)   
Belle,
Congratulations on making the decision to get some help.  It can one of the biggest hurdles, look like you have the strength and tenacity to take the steps to heal yourself :-)
 
There are so many different techniques, medications, therapies out there once you have made the decsion to be proactive.
 
Cognitive behavioural therapy (CBT) is very popular with many of our members adn you can get started free of charge at
 
Many people with anxiety/panic take anti-depressants to help lower their anxiety symptoms, generally an SSRI (selective serotonin re-uptake inhibitor) such as zoloft, effexor xr, etc..
 
Other meds commonly prescribed are the diazapam family..valium, ativan, xanax etc..it's best you discuss these options with your doc.
I found that hypnosis helped me out when my anxiety was really high. I learnt how to get to a "safer place" in my head and learnt some great relaxation techniques.
 
What kind of treatment does your p-doc do? It might be good to check that you are on the same page with this. I wish you all the very best and please let us know how you go,
 
Meg
Co-moderator Anxiety/Panic
Panic Attack Survivor
Weekend Warrior Princess
 


BeijingBelle
Regular Member


Date Joined Aug 2008
Total Posts : 20
   Posted 9/1/2008 6:51 PM (GMT -7)   
Thanks for the advice, Meg.

I have no idea what type of therapy the psych practices, but she is the only psych at the expat hospital here, so I am going to try it. Also, I will research the different meds and their effects in case she recommends some, but not all meds are available here, so my choice may well be quite limited. Would also like to manage without meds, if possible.

Cheers,
Belle

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 32602
   Posted 9/2/2008 7:46 AM (GMT -7)   

Hello Belle,

This meditation process is good to induce relaxation response. Plan to make meditation a regular part of your daily routine. Set aside 10 to 20 minutes each day at the same time, if possible. Before breakfast is a good time.

Choose a quiet spot where you will not be disturbed by other people or by the telephone.

Sit quietly in a comfortable position.

Eliminate distractions and interruptions during the period you'll be meditating.

Commit yourself to a specific length of time and try to stick to it.

Pick a focus word or short phrase that's firmly rooted in your personal belief system. A non-religious person might choose a neutral word like one, peace, or love. Others might use the opening words of a favorite prayer from their religion such as 'Hail Mary full of Grace', "I surrender all to you", "Hallelujah", "Om", etc.

Close your eyes. This makes it easy to concentrate.

Relax your muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with your forehead, become aware of tension as you breathe in. Let go of any obvious tension as you breathe out.

Go through the rest of your body in this way, proceeding down through your eyes, jaws, neck, shoulders, arms, hands, chest, upper back, middle back and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet.

Breathe slowly and naturally, repeating your focus word or phrase silently as you exhale.

Assume a passive attitude. Don't worry about how well you're doing.

When other thoughts come to mind, simply say, "Oh, well," and gently return to the repetition.

Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm.

After you finish: Sit quietly for a minute or so, at first with your eyes closed and later with your eyes open. Do not stand for one or two minutes.

Plan for a session once or twice a day.

Hope this helps you................

Kitt


 

Kitt, Moderator: Anxiety/Panic & Depression
& GERD  Forums
*~*
http://www.healingwell.com/donate *~*
Not a mental health professional of any kind
It is health that is real wealth and not pieces of gold and silver.~Mahatma Gandhi~
Clickable Link: Anxiety-Panic Resources


ocean1
Veteran Member


Date Joined Dec 2006
Total Posts : 707
   Posted 9/2/2008 12:53 PM (GMT -7)   

Kitt,

I feel better just having read your meditation.

Belle,

I went to a psych. last year and learned cognitive behavior therapy and it has helped me a great deal.  I do not know if your psych. will know of this or not.  You can also order books about this type of therapy.  Meditation is also a great way to relieve stress and anxiety and feel "centered" again.  I do practice that as well.  But, I also take Xanax twice a day.  It is an anti-anxiety medicine and helps "calm" me.  I would have preferred to get rid of the anxiety/get it under control without the help of meds like you, but found I needed a bit of extra help.  Each person is different.  I do hope you can do some research on CBT and meditation and different meds before your psych. appointment as it always helps to go to any doctor appointment completely prepared and armed with as much knowledge as you can get.

Good luck with your appointment and let us know how you are getting on.


Diane
Thou shalt smile and have a nice day.  It frustrates those who have other plans for thee.
________________________________________
Anxiety 2007; IBS 2004; Chronic Hives 2002.
Medications:  Allegra, Zantac, Xanax, Darvocet.


SiCk_DiAbLo
New Member


Date Joined Sep 2008
Total Posts : 3
   Posted 9/2/2008 2:47 PM (GMT -7)   
I try to breathe threw my nose and out my mouth, try to think of climbing that big mountain...Look I'm better already..Cheers!!!

bigcc_1976
Regular Member


Date Joined Aug 2008
Total Posts : 94
   Posted 9/2/2008 4:04 PM (GMT -7)   
A relaxation technique that I practice quite often is simple. I go to a quite place get comfortable, fixate my eyes on one particular spot, and inhale through my nose for four seconds, I then hold my breath for four seconds, then exhale through my mouth for eight seconds. I repeat this process about three to four times, then I close my eyes and continue my relaxing. This breathing technique helps to slow the heartbeat. This is the same technique that professional firearms experts use when competing to shoot acurately. It helps them keep there breathing undercontrol, as well as relaxes thier bodies which keeps thier arms and hands and trigger fingers completely steady and relaxed. Except the shooters don't close thier eyes.....lol.

BeijingBelle
Regular Member


Date Joined Aug 2008
Total Posts : 20
   Posted 9/3/2008 12:58 AM (GMT -7)   
Thank you everyone!

Today I tried a couple of techniques - I sat quietly and practiced deep breathing - inhale for a count of 5, exhale for 5 - the counting seems to keep my mind from wandering too much. Also, when my tummy started turning flips, I put on my iPod and concentrated on the music and that seemed to help, too.

Also, I am making an effort to ask myself what the REAL problem is - what am I afraid will happen? What if it does? How bad would it be if that did happen? It is helping me get some perspective.

Thanks again for the ideas and I plan to try them one-by-one to see what works best for me! Belle

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 32602
   Posted 9/3/2008 8:10 AM (GMT -7)   

Belle,

I am so glad you are trying some of the suggestion.  At the  top of this  forum there is a thread about Anxiety ( Anxiety-Panic Resources) and I do believe the info on CBT therapy is listed there.

Check out the resources on  the right of this post.  Some great info listed.

Take care and keep posting. We are here for you.

Gentle Hugs

Kitt



 

Kitt, Moderator: Anxiety/Panic & Depression
& GERD  Forums
*~*
http://www.healingwell.com/donate *~*
Not a mental health professional of any kind
It is health that is real wealth and not pieces of gold and silver.~Mahatma Gandhi~
Clickable Link: Anxiety-Panic Resources


percycat
Veteran Member


Date Joined Jul 2005
Total Posts : 1952
   Posted 9/4/2008 2:31 PM (GMT -7)   
Belle,

You wrote "Also, I am making an effort to ask myself what the REAL problem is - what am I afraid will happen? What if it does? How bad would it be if that did happen? It is helping me get some perspective." This is exactly what my CBT therapist encourages me to do about my anxiety. It does help.

percycat
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