meditation techniques for anxiety?

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hybridmoments
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Date Joined Feb 2011
Total Posts : 36
   Posted 2/26/2011 11:45 PM (GMT -6)   
I'm having a really hard time with anxiety, I've had panic attacks all day (probably made worse by a bad experience last night) My heart hurts really bad, I'm not sure if this is a sign of anxiety. Does anyone know? and Also what are some meditation techniques to calm down, if anyone knows any?

thank you!

theHTreturns...
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Date Joined Mar 2009
Total Posts : 20186
   Posted 2/26/2011 11:53 PM (GMT -6)   
yes, get it in the same spot. hard i know but i have learnt to ride them out. i use affirmations, the main one 'i will be fine" i deep breath, and take small shallow breaths and as the air leaves i repeat my affirmation. hoping this helps. a fellow sufferer. jamie
SCHIZO-AFFECTIVE DISORDER, EMOTIONALLY UNSTABLE PERSONALITY DISORDER, BORDERLINE TYPE -AXIS 2 , BI-POLAR AFFECTIVE DISORDER AXIS 1

REMEMBER TO LOVE YOU. BE YOU AND BE TRUE.

getting by
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Date Joined Sep 2007
Total Posts : 42430
   Posted 2/27/2011 4:24 AM (GMT -6)   
Deep breathing and xanax works for me. I do meditation too so that helps to be tuned in. Agree with Jamie too.

Hugs, Karen
Moderator-Depression and fibromyalgia


fibromyalgia, Chronic fatigue, depression, allergies

hybridmoments
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Date Joined Feb 2011
Total Posts : 36
   Posted 2/27/2011 8:47 AM (GMT -6)   
Thank you both for the suggestions, I have been taking bits of xanax but ran out recently...the deep breathing has been helping somewhat, I'm going to keep trying to focus...

stkitt
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Date Joined Apr 2007
Total Posts : 32602
   Posted 2/27/2011 10:22 AM (GMT -6)   
Good Morning,
 
I am sorry to read of your high anxiety.  We also have a great Anxiety and Panic Forum so please feel free to post in both forums if you would like to.
 
This is the best meditation that works for me:
 

Meditation

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.

Good luck and remember to be kind to yourself.

Kindly,

Kitt


 

 
 
~~Kitt~~
Moderator: Anxiety/Panic, Osteoarthritis, GERD/Heartburn and Heart/Cardiovascular Disease.
www.healingwell.com

"If you can't change the world, change your world"

It's Genetic
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Date Joined Mar 2010
Total Posts : 1540
   Posted 2/27/2011 11:01 AM (GMT -6)   
Hello, Hybridmoments,

I think all of us have a special way of handling problems with anxiety. I have three: one is to recite the 23rd psalm to myself:
"The Lord is my Shepherd..." thinking all the while about the meaning of being secure because of a Shepherd's protection, leadership, and guidance.

The second source of release for me is reading several of the Shakespearian sonnets that are brilliant, such as "Let me not to the marriage of true minds admit impediments..."; "Not marble nor the guilded monuments of princes shall outlive this powerful rhyme..." and several others. All subjects that instruct my mind to follow tend to reduce anxiety: Plato, music, the memory of love, my grandchildren,
etc. Each of us has his/her own special memories to ponder to relieve anxiety.

A third method for me when anxiety elevates mildly is to look for funny things to read or watch, such as comedy. Laughter provides for the release of anxiety (or unconscious aggressions) so the more we can laugh, the more relaxed and calm we become inside. I've read that laughter is internal jogging . It also makes us aware that fear is
finally just a shadow and is to be swept from our minds.

Think of the ones you have that interest you and work on remembering them when anxiety builds. Keep it from elevating.

I hope this helps.

It's Genetic

hybridmoments
Regular Member


Date Joined Feb 2011
Total Posts : 36
   Posted 2/27/2011 3:11 PM (GMT -6)   
Thanks everyone!! I'm going to try these things out, they seem like they could be very helpful

getting by
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Date Joined Sep 2007
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   Posted 2/27/2011 3:50 PM (GMT -6)   
You will love the meditation. Makes you feel really good. You can do anything with meditation.

Hugs, Karen
Moderator-Depression and fibromyalgia


fibromyalgia, Chronic fatigue, depression, allergies

Tirzah
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Date Joined Jul 2008
Total Posts : 2317
   Posted 2/27/2011 7:44 PM (GMT -6)   
I use "The Relaxation & Stress Reduction Workbook" -- it has a bunch of techniques in it. Also, I try to take Yoga classes through the park district when I can afford them.
My favorite exercise is the visualization exercise where basically you try to remember a relaxing experience & focus on all the details you can (sights, sounds, touches, smells, tastes), trying to recreate the same sensations as when you were actually there. The better you can remember all the details, the more your body is able to recreate the the relaxation you felt at the time.

hope that helps!
t

losij24
Regular Member


Date Joined Mar 2011
Total Posts : 20
   Posted 3/5/2011 4:47 PM (GMT -6)   
For me definately listening to music helps, be careful with the song choice though sometimes you could make it worse. I listen to happy music even if it means Disney songs yes I said Disney. I also clean it keeps me very busy and I'm so concentrated it helps alot :) weird I know but this is wat helps me. Singing, music, exercise, and cleaning. But if it's in the middle of the night comedy always helps youtube, downloading comedy on an iPod anything to make you laugh.
Good luck good vibes coming your way

Post Edited (losij24) : 3/5/2011 3:52:03 PM (GMT-7)


getting by
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Date Joined Sep 2007
Total Posts : 42430
   Posted 3/5/2011 6:44 PM (GMT -6)   
Good suggestion losij24. Thanks for the reply. I love music too. Just don't listen to enough of it. Not like I use to. Not to worry about Disney, like you said, it works...

Hugs, Karen
Moderator-Depression and fibromyalgia


fibromyalgia, Chronic fatigue, depression, allergies

theHTreturns...
Elite Member


Date Joined Mar 2009
Total Posts : 20186
   Posted 3/5/2011 7:15 PM (GMT -6)   
a big tick to music!!!!!!!!!!!!!!! definately helps me. :-) jamie time for some!!!!
SCHIZO-AFFECTIVE DISORDER, EMOTIONALLY UNSTABLE PERSONALITY DISORDER, BORDERLINE TYPE -AXIS 2 , BI-POLAR AFFECTIVE DISORDER AXIS 1

REMEMBER TO LOVE YOU. BE YOU AND BE TRUE.

Precious Gem
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Date Joined Oct 2008
Total Posts : 1139
   Posted 3/6/2011 8:26 AM (GMT -6)   
When you are feeling like that, try and totally remove yourself from the thoughts that your mind is spinning around your head. I know it is hard, I have been working on redirecting my thoughts and sometimes it works. Meditation is great, the longer you work at it the better it works for you.

Gem
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