Dealing With Anxiety and Stress

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Hoagie
Veteran Member


Date Joined Jul 2017
Total Posts : 619
   Posted 3/10/2018 6:37 PM (GMT -6)   
Since all this kicked off last year, I have been dealing with an extremely high level of anxiety and stress. I know we all do. And it can really set our healing back. So, I just wanted to create a thread discussing effective coping strategies that some of you have implemented that have been successful.

These strategies have helped me thus far..

Do not worry about what you cannot control - Do what you can to better your situation. But, whatever is out of your control, let it be. No sense in worrying about what you cannot control.

Designate a specific time to do your worrying - Now, there are things that you can control. And, if you are anything like me, you will definitely worry about those things... and often. So, this is the approach I have currently taken. My mind usually starts racing when it is time to go to bed. I used to stay up hours on end throughout the night watching TV or doing other things to try and get my mind off all my problems. So, what I do now is when I get into bed and my mind starts racing, I open up a word document on my phone and make a list of everything that is bothering me. Then, when done, I go over the list and determine what is within my control and what is beyond my control. I discard what is beyond my control. The list of things I can control, I put actions next to them to start taking action one those items the next possible day it can be done. Once I have done this, it is much easier to fall asleep. And I'm usually done with the activity within an hour's time.

Breathing Techniques - When I first heard of this, I thought, "Whatever! I breath all the time. This isn't going to help." But, it definitely does if done properly. Diaphragmatic breathing has helped me alot. This is a list of benefits deep breathing give:

1) Efficient gas exchange –the bottom third of the lungs is where about two thirds of the gas exchange takes place, so oxygenation is more efficient when you use the diaphragm

2) Less tension and tightness in the neck and shoulders as the muscles here can relax

3) Diaphragmatic breathing rebalances the autonomic nervous system, reducing heart rate and breathing rate and changing from sympathetic fight or flight to parasympathetic calm and relax

4) Diaphragmatic breathing gently “massages” or moves the abdominal organs, aiding digestion and helping lymphatic drainage; much of the lymphatic system is located just below the diaphragm

5) The diaphragm contributes to good posture and core muscle strength, so needs to work properly. In fact overdeveloped abs and sucking the stomach in can hinder proper movement of the diaphragm, and promote upper chest breathing

A video demonstrating the technique:

/www.youtube.com/watch?v=kgTL5G1ibIo

A TEDx Talks video "Breathe to Heal"

/www.youtube.com/watch?v=4Lb5L-VEm34

Talk to someone - This has been an issue for me. And this is where this forum has been a tremendous help. My family has been awesome. But, there are times where you need to talk to someone who is going through, or has gone through something similar to what you are going through. Don't hesitate to reach out to people on this forum, myself included. I have found different posters at different times of my journey and checked to see if their email address is available through their profile. Thus far, I have received incredibly positive replies from every member I have emailed. This forum has such a great group of people. And just having that one on one correspondence at times has really halped me through some dark times.

You are not alone! - Always remember this. No matter where you are in your journey, there are people there now; who have been there; some are worse; some are better. Whatever your issue, you are not alone.

Post Edited (Hoagie) : 3/10/2018 5:49:29 PM (GMT-7)


astroman
Veteran Member


Date Joined Mar 2014
Total Posts : 4880
   Posted 3/10/2018 7:35 PM (GMT -6)   
Good post. This is looks to be the most frustrating part for many newbies appearing here.

Know that others here before you have experienced this, some for years and have improved over time.

There are also many non-Rx suppliments which can help, and are very affordable.

For those who feel at home in nature, this helps tremendously if you have access to it, especially for those who cant sit still all the time. I occasionally venture into the snowy forest in winter, next to a nearby creek with in walking distance. If your near lakes, just parking by a boat launch in the summer is nice with the windows open - I did that when moving was to painful.

Learning slow myofacial release with a softer tennis and lager 4" kids ball listening to dreamy online music of your choice helps to release tension. Self myofacial release can be learned on you tube. I used to do that a lot. Now I can do real exercise again.

Post Edited (astroman) : 3/10/2018 10:51:20 PM (GMT-7)


Girlie
Forum Moderator


Date Joined May 2014
Total Posts : 32667
   Posted 3/12/2018 10:44 PM (GMT -6)   
I somehow missed this thread earlier today.

Thanks Hoagie for the tips.

I have many lists on my kitchen counter - it removes the clutter from my head and takes away the worry that I’ll forget something.

I’m lucky that when I go to bed I can shut everything down and fall asleep quite quickly.




What I do when I’m stressing is I crank up the music (and prob piss off the neighbours). tongue
Moderator, Lyme Forum
Symp started April/2013; Buhner's Lyme May 15-July24/14; Igenex pos. July 3/14
Doxy: July 4-Aug.24/14;Zithro July26-Aug24/14; Amox + Proben. Aug. 29/14;
added biaxin Sept. 26/14
Disc. amox,added Ceftin Nov. 20th.;
Disc. biaxin added Buhner bart herbs Dec/14;Jan/15 pulsing Tinda (w/ Ceftin);
Abx/herb break Apr-July/15; July-mino; Aug. added Rif;
Nov./15 mino - to biaxi

goshawk
Veteran Member


Date Joined Sep 2016
Total Posts : 2122
   Posted 3/13/2018 4:31 AM (GMT -6)   
should have this added to our New to Lyme page.

Thanks for posting this helpful information.
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