a little something!

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dviflx
Regular Member


Date Joined May 2009
Total Posts : 34
   Posted 5/25/2009 7:18 AM (GMT -7)   
We all know negative thoughts or negative behavior doesn't do any good for our anxiety or panic disorder at all! In fact, it just makes it 5x worse and can cause all kind of horrible feelings!

I just wanted to mention that spending time around positive people, who you can have a good chat with,
a good laugh with, is a really good thing for relief of anxiety. Just some genuine good company really helps!
Keeping your mind active, finding your purpose and the things you love doing, understanding your subconscious... all this really helps me.. :)

Try to avoid negative or depressing people or situations if you can... it really doesn't help!

Don't feel too selfish for doing this... your health is very important! :)

Hope you are all doing well, :)

Hugs.

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 32602
   Posted 5/25/2009 7:36 AM (GMT -7)   

Good Morning

Great post and I am going to tag on, hoping others will too.

Reducing anxiety in our daily lives is not hard to do once we know how. In our fast paced and stress filled world, anxiety has become a normal part of life. In small amounts, anxiety keeps us alert and out of danger, sparks us to action, and helps us to live a long and more fruitful life. When anxiety becomes so severe that it limits our functions and cripples us from living a normal life, we need to start thinking about reducing anxiety.

If you find yourself at a point where you need help in reducing anxiety then you have two options: seek professional help if you feel you cannot do it on your own or use some practical methods to help reduce your everyday stress.

I am a sufferer of chronic anxiety. In the past I sought out professional help, but now use many practical methods on my own to reduce anxiety. The main objective is remembering what you are capable of doing.

One method professional counselors use to help reduce anxiety is to get the person to limit the amount of "stressors" in their daily life. Psychologists call this avoidance learning. The main idea of avoidance learning is when you know there is something causing stress and anxiety in your life, you need to make an extra effort to avoid the situation or object.

An example of a stressor would be if something traumatic happened like being embarrassed when giving a speech or presentation. In the future, you're going to make every effort to avoid giving another presentation thereby limiting your anxiety.

The problem with the use of avoidance learning as the only method for reducing anxiety is that avoidance learning does not take into account the mental aspects of anxiety. The cause of an anxiety disorder does not have to be physical; mental images and thoughts can cause heightened anxiety. Any plan for reducing anxiety must include gaining control of damaging thoughts and mental images.

One way to change thought patterns is by limiting time spent thinking. Find a hobby or a distraction that you enjoy, preferably one that has a high degree of mental concentration. Painting and drawing are good examples. With both these activities, your mind is on the task at hand so you have very little time to picture or think about what causes you stress. The main point is to find something you enjoy that can be done for a long period of time.

Relaxation exercises are also good for occupying mental capacity. Relaxation exercises are techniques to relax muscles and relieve tension by using controlled breathing and muscle flexing. They usually involve sitting down in a comfortable chair, closing your eyes and systematically tensing and relaxing different muscle groups in your body, usually starting with the legs and feet.

As you slow down your breathing and work your muscles, you are supposed to mentally put yourself in what you would consider a relaxing situation. The best thing about relaxation exercises is that they can be done almost anywhere and at anytime. Remember to use a sitting position when doing the exercises rather than lying down since you do not want to fall asleep.

In addition to the clinical methods for reducing stress there are practical methods that can be used to reduce anxiety.

Exercise. take a walk, play a game of basketball, or ride a bike. The point is to exercise because when you do, your body will release endorphins, which contribute to feeling good.

Call a friend when feelings of anxiousness or fear arise. A friend is not a replacement for professional help when needed, but a friend can be there to listen when you are having a bad day. Sometimes letting off a little steam can help relive tension and anxiety.

Reduce your caffeine intake. As you probably already know, caffeine is a stimulant. The last thing a person suffering from an anxiety disorder needs is a stimulant.
Share a laugh. Nothing breaks the tension like laughing. If you walk around feeling miserable, you will be miserable, but if you laugh life seems better. So if you are down, watch a funny movie or TV show to laugh.

Take ten minutes and relax. Do something that you find relaxing: a hot bath, a video game, a book, anything to make you forget for a few moments about your anxious feelings.

Get a massage. A good massage will take away some anxiety and tension.

Know your personal limits. One of the chief causes of anxiety is when a person takes on more than he can handle. Know your limits as to what you can do and how much you can do. It will go a long way in reducing anxiety in life. Reducing anxiety is not hard to do once a person knows how to it. The one principle to keep in mind is if you have any doubts about reducing anxiety on your own, seek professional help.

And remember peace begins with a smile,

Kitt


 

Kitt, Co-Moderator:
Anxiety/Panic, 
Depression,  & 
 
 GERD/Heartburn
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Not a mental health professional of any kind
Peace does not dwell in outward things, but within the soul
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Grizzly pooh
Regular Member


Date Joined May 2009
Total Posts : 72
   Posted 5/25/2009 5:01 PM (GMT -7)   
All great suggestions and thanks for this but why is it that when I'm feeling really anxious like right now I can't do any of that? I can't concentrate enough to breathe deeply, it just feels like the anxiety takes over big time

dviflx
Regular Member


Date Joined May 2009
Total Posts : 34
   Posted 5/25/2009 7:05 PM (GMT -7)   
Yes I know its hard when experiencing the anxiety to do anything to make it go away... I try my best to... but I do a lot of those things when im not feeling so bad and it generally makes me feel better and more positive, giving me less anxiety.

Aries8
Veteran Member


Date Joined Dec 2008
Total Posts : 1015
   Posted 5/27/2009 12:26 PM (GMT -7)   
I recently began playing tennis with my daughters. We go about four times a week. I needed to exercise and so did my daughters. We're out of shape as far as our hearts and lungs. We've been enjoying it tremendously, it gets me out of the house and my mind is off my anxiety for a few hours.
Generalized Anxiety Disorder
 
60 mg. Prozac, Ativan as needed.
 
"The part can never be well unless the whole is well." Plato


roger47
Regular Member


Date Joined May 2009
Total Posts : 40
   Posted 5/27/2009 1:08 PM (GMT -7)   
It's true that once the anxiety hits, it's very difficult to just make it go away. Often times I will just have to let myself panic for a little while, knowing that this is something that has happened to me several times before and remembering the outcome. Almost any involved physical activity is helpful too. Most of my attacks occur when I have too much time to just sit and think. So stay active and try to recognize the panic/anxiety for what it is; a disproportionate reaction to a simple thought or feeling that we as sufferers allow to become something much greater than it should.

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 32602
   Posted 5/27/2009 2:35 PM (GMT -7)   

Picture a big red stop sign and use your mind and all your will power to just stop the "stinkin thinkin" and kick those thoughts to the curb.  Tell yourself you have Anxiety , it does not have you.  It is OK to talk to yourself.  I do it  alot.  You are the master of your well being. 

It takes practice and no it will not work everytime.  Good Luck.  :-)

Kitt

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