|
|
|
|
|
|
|
|
|
 Posted: Thu Dec 10, 2015 2:58 am
Anxiety is something I had once years ago and now is affecting me big time. We need a thread in here so if someone needs to talk to someone friendly while they are having an Anxiety attack. Or just a thread to discuss it.
|
 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Dec 10, 2015 3:06 am
I found this online
ANXIETY10 Ways to Stop Anxiety Quickly
Living with anxiety is never easy. Millions upon millions of people just like you struggle with anxiety daily, looking for ways to find any type of relief. Anxiety control is a long term process - not something that can be completed overnight. But there are ways to fight your anxiety that can be integrated into your life.If you're suffering from anxiety right now, or you suffer from anxiety often enough that you need immediate relief, try the following anxiety reduction strategies.
1. Control Your BreathingSevere anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.Controlling you breathing is the solution - and it's not what you think. Even if you feel you can't take a deep breath, you actually need to slow down and reduce your breathing, not speed it up or try to take deeper breaths. Take more controlled, slower, shallower breaths, using the following technique:Breathe in slowly and gently through your nose for about 5 to 7 seconds.Hold for about three or four seconds.Breathe out slowly and gently through pursed lips like you're whistling for about 7 to 9 seconds.
Repeat this exercise ten to twenty times. This method of breathing will ensure that you're not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.
2. Talk to Someone FriendlyEffective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don't be shy about your anxiety - tell them you feel anxious and explain what you're feeling.Talking to nice people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you that added boost of confidence. If you're suffering from a panic attack, it also helps you feel more confident that if something was wrong, you'd have someone that can watch over you.
3. Try Some Aerobic ActivityDuring periods of anxiety your body is filled with adrenaline. Putting that adrenaline towards aerobic activity can be a great way to improve your anxiety. That's because exercise has numerous advantages for controlling your anxiety symptoms:Exercise burns away stress hormones that create anxiety symptoms.Exercise tires your muscles, reducing excess energy and tension.Exercise releases endorphins which improve overall mood.Exercise forces healthier breathing.Exercise is a healthy distraction.Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as your anxiety itself.
4. Find What Relaxes YouThere are already things in your life that relax you. Don't avoid them and try to fight it out. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don't wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and jump inside. Whether it's a bath, a shower, skipping stones at a park, getting a massage - if it works, do it right away, rather than let yourself become overwhelmed by your anxiety.
5. Consider KavaKava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety. You'll want to talk to a doctor before taking kava as it can interact with other medications and alcohol, but kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety, and promoting greater levels of relaxation without any addiction risk.
ANXIETY10 Ways to Stop Anxiety QuicklyLiving with anxiety is never easy. Millions upon millions of people just like you struggle with anxiety daily, looking for ways to find any type of relief. Anxiety control is a long term process - not something that can be completed overnight. But there are ways to fight your anxiety that can be integrated into your life.If you're suffering from anxiety right now, or you suffer from anxiety often enough that you need immediate relief, try the following anxiety reduction strategies.Permanently Stop Your AnxietyThere ARE ways to reduce your anxiety now. But if you want it to be gone PERMANENTLY, you need to commit to an effective long term strategy.I have a free anxiety test that will look at your symptoms and recommend a permanent treatment.Click here to start.Tips to Stop Anxiety NowLiving with anxiety can be incredibly difficult. It's important that you don't allow yourself to live with the symptoms forever. You need to make smart decisions and commit to a long term treatment, in addition to the following ten strategies. If you haven't done so yet, take my free 7 minute anxiety test.1. Control Your BreathingSevere anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.Controlling you breathing is the solution - and it's not what you think. Even if you feel you can't take a deep breath, you actually need to slow down and reduce your breathing, not speed it up or try to take deeper breaths. Take more controlled, slower, shallower breaths, using the following technique:Breathe in slowly and gently through your nose for about 5 to 7 seconds.Hold for about three or four seconds.Breathe out slowly and gently through pursed lips like you're whistling for about 7 to 9 seconds.Repeat this exercise ten to twenty times. This method of breathing will ensure that you're not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.2. Talk to Someone FriendlyEffective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don't be shy about your anxiety - tell them you feel anxious and explain what you're feeling.Talking to nice people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you that added boost of confidence. If you're suffering from a panic attack, it also helps you feel more confident that if something was wrong, you'd have someone that can watch over you.3. Try Some Aerobic ActivityDuring periods of anxiety your body is filled with adrenaline. Putting that adrenaline towards aerobic activity can be a great way to improve your anxiety. That's because exercise has numerous advantages for controlling your anxiety symptoms:Exercise burns away stress hormones that create anxiety symptoms.Exercise tires your muscles, reducing excess energy and tension.Exercise releases endorphins which improve overall mood.Exercise forces healthier breathing.Exercise is a healthy distraction.Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as your anxiety itself.4. Find What Relaxes YouThere are already things in your life that relax you. Don't avoid them and try to fight it out. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don't wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and jump inside. Whether it's a bath, a shower, skipping stones at a park, getting a massage - if it works, do it right away, rather than let yourself become overwhelmed by your anxiety.5. Consider KavaKava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety. You'll want to talk to a doctor before taking kava as it can interact with other medications and alcohol, but kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety, and promoting greater levels of relaxation without any addiction risk.6. Learn How to Trick Your Anxious ThinkingAnxiety doesn't come out of the blue. When you have anxiety attacks, it's often because your mind has a tendency to spiral into negative thoughts - often without your control. Sometimes you can control this anxiety by keeping these thoughts at bay, and learning to dismiss triggers that cause you anxiety.For many, this is easier said than done. But there are many different strategies you can try that may be effective. These include:
A Question Checklist
When you feel severe anxiety, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you'll find that your thoughts become more realistic. Questions that you can use include:Is there a reason to believe something is wrong?What evidence is there that something is wrong?Is there a chance I'm blowing this out of proportion?
Affirmations
Affirmations are not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:I'm okay. This is just anxiety and I will get over it.I have a great life and I'm looking forward to tomorrow.My anxiety won't control me.
Getting Used to Physical Symptoms
Many of the thoughts that affect anxiety are not thoughts per se, but reactions to physical experiences. This is especially true if you experience panic attacks, where a physical sensation can trigger severe anxiety and panic. By getting used to the symptoms when you're not experiencing anxiety, your mind stops associating them with your panic attacks. Examples include biggrin izziness - If feeling dizzy causes a panic attack, spin around in a chair and let yourself feel more dizzy.Rapid Heartbeat - If a rapid heartbeat causes panic attacks, run in place as fast as you can until your heartbeat speeds up
The latter is known as "exposure therapy" and there are countless ways to create exercises that will habituate you to your panic attack triggers.7. Listen to Good Mood MusicEvery little thing matters. That's why even if it sounds like it won't make a tremendous difference, listening to your favorite music can have a powerful effect on your anxiety. They key is to not just choose songs you like, however. The key is also to make sure you're listening to music that represents the way you want to feel. Happy or relaxing music, not just any music.The reality is that music does affect emotions. So while many people find it soothing to listen to angry music when you're angry or sad music when you're sad, the truth is that this type of music will only help you get in touch with those negative emotions. They won't help you feel better. When you're trying to stop anxiety now, you should listen to music that will help you feel the way you want to feel.8. Let it All Out
Anxiety is interesting, because it tends to get worse when you try to fight it. It's not clear why that occurs, but most likely the stress that your body goes through in order to control the stress of anxiety only makes it worse, as does the effort it takes to try to not feel your natural feelings.So rather than have any desire to stop your anxiety, an interesting coping strategy is to go overboard embracing it. I like to call it the "going crazy" technique. When you're feeling anxious, find a place that you can be alone and go nuts. Yell at mirrors. Scream. Punch pillows. In a way, make fun of the things you wish you can do. Have a bit of fun with it, but also let out all of your emotions. Throw stuffed animals. Flail your arms and jump around. Let yourself feel like you're letting out all of your emotions, and then some, to the point where you feel a bit silly, and then keep going with it.This lets you embrace the anxiety and not try to fight it, while also giving you an opportunity to hold it back. It's best to make sure no one is around, and don't break anything important to you, but as long as what you're doing is safe it can help you feel quite relaxed.
9. Make Love"When I get that feeling, I wantÂ… sexual healing."It's not a myth. Sexual intercourse can be incredibly calming. It is a distracting physical activity that releases endorphins and helps you feel more relaxed and less tense. If you have someone special in your life that understands that you're suffering from anxiety and is willing to share in some lovemaking in order to help you experience some relief from that anxiety, the two of you should come to some type of understanding that allows you to release some sexual energy, and possibly improve your relationship in the process.10. Living in TodayFinally, simply learning to live for today can impact your anxiety. One of the most important things that psychologists and counselors teach those with anxiety is: "Okay, you're anxious. So what?"
Those with anxiety often start to focus too much on how they feel and their worries about the future. Each day becomes trying to live with anxiety instead of trying to live in general. Learning to embrace the idea that you have anxiety and trying to live a great and exciting life anyway is important.And what's interesting is that if you can learn to finally have that mindset - to let yourself experience the fear and try to live the life anyway - you will find that your anxiety tends to dissipate with it. It's not a cure, but it's close.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Dec 10, 2015 6:57 am
I saw Kava-Kava on the list above. I used it several times, many times, actually, and it zoned me out. It's considered a supplement and therefore is not regulated by the FDA. If you chose to use it, go with a brand name that has a good track record with its supplements and that you trust. Take a little less than what the bottle recommends at first to see how it affects you. If you find you need more, you can take more, but if you take too much at first you're stuck with it until your body metabolises it.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Dec 10, 2015 7:16 am
Lycanthropos
I saw Kava-Kava on the list above. I used it several times, many times, actually, and it zoned me out. It's considered a supplement and therefore is not regulated by the FDA. If you chose to use it, go with a brand name that has a good track record with its supplements and that you trust. Take a little less than what the bottle recommends at first to see how it affects you. If you find you need more, you can take more, but if you take too much at first you're stuck with it until your body metabolises it.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Mar 24, 2016 7:23 pm
Sometimes I feel as if I am the queen of anxiety. lol I have a serious issue iwth it.
I do the breathing exercises to help me calm down.
here are some things that help me...
HOlding ice in my hands or putting something cold (not below 50 f) on my face for several seconds. It causes the heart rate to slow down.
or intense exercise if you can do it physically for a few minutes. some mild exercise daily can help as well.
I tell myself when I go through an attack taht its like a nightmare. it isn't real and will pass. and sometimes just letting it run its course while reminding myself that it isn't real and it will pass sometimes lets the bad thoughts just drift away in its own time.
sometimes I just take a nap and sleep on it.
I also have an anxiety app that has a meditation exercise to listen to. whle relaxing in bed. maybe see if you can find one to use.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Tue Apr 05, 2016 11:46 am
So, *totally* by accident I discovered a calming tool. I was watching a comedy channel I like on YouTube and came across this video:
My Thoughts on ASMR
I highly suggest you watch it. Not only is it funny, it will give you a nutshell understanding of ASMR, which many people are using for relaxation, anxiety relief, insomnia and depression. You can find gobs and gobs of videos on YouTube (just search ASMR) if you want images with your ASMR (I suggest user Ephemeral Rift if prefer male voices), and some of the ASMRtists also have free podcasts linked in their video descriptions. They're best with headphones or earbuds for sure, and if it's a binaural recording headphones are essential. Go ahead and give it a try. If you can't get through the videos without laughing, close your eyes and just focus on the sounds. You'll either find it incredibly annoying or incredibly amazingly wonderful.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Apr 11, 2016 10:04 am
Lycanthropos
So, *totally* by accident I discovered a calming tool. I was watching a comedy channel I like on YouTube and came across this video:
My Thoughts on ASMR
I highly suggest you watch it. Not only is it funny, it will give you a nutshell understanding of ASMR, which many people are using for relaxation, anxiety relief, insomnia and depression. You can find gobs and gobs of videos on YouTube (just search ASMR) if you want images with your ASMR (I suggest user Ephemeral Rift if prefer male voices), and some of the ASMRtists also have free podcasts linked in their video descriptions. They're best with headphones or earbuds for sure, and if it's a binaural recording headphones are essential. Go ahead and give it a try. If you can't get through the videos without laughing, close your eyes and just focus on the sounds. You'll either find it incredibly annoying or incredibly amazingly wonderful.
 I love ASMR videos!
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Apr 11, 2016 10:52 am
I suffer social anxiety
What is Social Anxiety?
Social anxiety disorder, also called social phobia, is an anxiety disorder in which a person has an excessive and unreasonable fear of social situations. Anxiety (intense nervousness) and self-consciousness arise from a fear of being closely watched, judged, and criticized by others.
A person with social anxiety disorder is afraid that he or she will make mistakes, look bad, and be embarrassed or humiliated in front of others. The fear may be made worse by a lack of social skills or experience in social situations. The anxiety can build into a panic attack. As a result of the fear, the person endures certain social situations in extreme distress or may avoid them altogether. In addition, people with social anxiety disorder often suffer "anticipatory" anxiety -- the fear of a situation before it even happens -- for days or weeks before the event. In many cases, the person is aware that the fear is unreasonable, yet is unable to overcome it.
People with social anxiety disorder suffer from distorted thinking, including false beliefs about social situations and the negative opinions of others. Without treatment, social anxiety disorder can negatively interfere with the person's normal daily routine, including school, work, social activities, and relationships.
People with social anxiety disorder may be afraid of a specific situation, such as speaking in public. However, most people with social anxiety disorder fear more than one social situation. Other situations that commonly provoke anxiety include:
*Eating or drinking in front of others
*Writing or working in front of others
*Being the center of attention
*Interacting with people, including dating or going to parties
*Asking questions or giving reports in groups
*Using public toilets
*Talking on the telephone
Social anxiety disorder may be linked to other mental illnesses, such as panic disorder, obsessive compulsive disorder, and depression. In fact, many people with social anxiety disorder initially see the doctor with complaints related to these disorders, not because of social anxiety symptoms.
What Are the Symptoms of Social Anxiety Disorder?
Many people with social anxiety disorder feel that there is "something wrong," but don't recognize their feeling as a sign of illness. Symptoms of social anxiety disorder can include:
Intense anxiety in social situations
Avoidance of social situations
Physical symptoms of anxiety, including confusion, pounding heart, sweating, shaking, blushing, muscle tension, upset stomach, and diarrhea
Children with this disorder may express their anxiety by crying, clinging to a parent, or throwing a tantrum.
How Common Is Social Anxiety Disorder?
Social anxiety disorder is the second most common type of anxiety disorder (after specific phobias) and the third most common mental disorder in the U.S., after depression and alcohol dependence. An estimated 19.2 million Americans have social anxiety disorder. The disorder most often surfaces in adolescence or early adulthood, but can occur at any time, including early childhood. It is more common in women than in men.
What Causes Social Anxiety Disorder?
There is no single known cause of social anxiety disorder, but research suggests that biological, psychological, and environmental factors may play a role in its development.
Biological: Social anxiety disorder is currently thought to be related to abnormal functioning of brain circuits that regulate emotion and the "fight or flight" response center in the brain. Genetic factors may also contribute, because social anxiety may be somewhat more likely to occur when it is also present in a first-degree relative (parent, sibling, or child).
Psychological: The development of social anxiety disorder may stem from embarrassing or humiliating social experiences in the past, such as being bullied or neglected by peers.
Environmental: People with social anxiety disorder may develop their fear from observing the behavior of others or seeing what happened to someone else as the result of their behavior (such as being laughed at or made fun of). Further, children who are sheltered or overprotected by their parents may not learn good social skills as part of their normal development.
How Is Social Anxiety Disorder Diagnosed?
If symptoms of social anxiety disorder are present, the doctor will begin an evaluation by asking questions about your medical history and performing a physical exam. Although there are no lab tests to specifically diagnose social anxiety disorder, the doctor may use various tests to make sure that a physical illness isn't the cause of the symptoms.
If no physical illness is found, you may be referred to a psychiatrist, psychologist, or other mental health professional who is specially trained to diagnose and treat mental illnesses. Psychiatrists and psychologists use specially designed interview and assessment tools to evaluate a person for an anxiety disorder. The doctor bases his or her diagnosis of social anxiety disorder on reports of the intensity and duration of symptoms, including any problems with functioning caused by the symptoms. The doctor then determines if the symptoms and degree of dysfunction indicate social anxiety disorder.
How Is Social Anxiety Disorder Treated?
For social anxiety disorder, the most effective treatment currently available is cognitive behavioral therapy (CBT). Medication may also be used to help ease the symptoms of social anxiety disorder so that CBT is more effective. Drugs may also be used alone.
Cognitive-behavior therapy: The goal of CBT is to guide the person's thoughts in a more rational direction and help the person stop avoiding situations that once caused anxiety. It teaches people to react differently to the situations that trigger their anxiety symptoms. Therapy may include systematic desensitization or real life exposure to the feared situation. With systematic desensitization, the person imagines the frightening situation and works through his or her fears in a safe and relaxed environment, such as the therapist's office. Real life exposure gradually exposes the person to the situation but with the support of the therapist.
Medication: There are several different types of drugs used to treat social anxiety disorder, including selective serotonin reuptake inhibitor (SSRI) antidepressants, like Prozac or Zoloft; anti-anxiety medications called benzodiazepines, such as Klonopin and Ativan; beta-blockers, often used to treat heart conditions, may also be used to minimize certain physical symptoms of anxiety, such as shaking and rapid heartbeat.
Counseling to improve self-esteem and social skills, as well as relaxation techniques, such as deep breathing, may also help a person deal with social anxiety disorder. Social skills may be taught in a group-based format.
What Is the Outlook for People With Social Anxiety Disorder?
The outlook for those with social anxiety disorder is generally good with treatment. Many people improve and enjoy more productive lives.
Can Social Anxiety Disorder Be Prevented?
Unfortunately, social anxiety disorder cannot be prevented, but seeking help as soon as symptoms surface can help make treatment more effective.
(http://www.webmd.com/anxiety-panic/guide/mental-health-social-anxiety-disorder
( info is taken from webmd )
)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Apr 11, 2016 1:00 pm
Daffodil the Destroyer Lycanthropos
So, *totally* by accident I discovered a calming tool. I was watching a comedy channel I like on YouTube and came across this video:
My Thoughts on ASMR
I highly suggest you watch it. Not only is it funny, it will give you a nutshell understanding of ASMR, which many people are using for relaxation, anxiety relief, insomnia and depression. You can find gobs and gobs of videos on YouTube (just search ASMR) if you want images with your ASMR (I suggest user Ephemeral Rift if prefer male voices), and some of the ASMRtists also have free podcasts linked in their video descriptions. They're best with headphones or earbuds for sure, and if it's a binaural recording headphones are essential. Go ahead and give it a try. If you can't get through the videos without laughing, close your eyes and just focus on the sounds. You'll either find it incredibly annoying or incredibly amazingly wonderful.
I love ASMR videos!
I've rather gotten into them when I need an escape for whatever reason. Sometimes with video, sometimes without. I haven't listened to one while drifting off to sleep, tho. I do tend to be influenced by what I hear at bedtime and oh lordy I don't need my dreams to be any weirder than they already are. whee I get a lot of compliments on my voice, people tell me I could be a radio announcer...and I used to be asked to make company recordings when I was working, so I was pondering making a few ASMR videos myself but I just have a mono mic. I might do it anyway. I just have to come up with some animation for the video because I'm far too unattractive to star in one. rofl Maybe fractals or line art? I dunno. If I do it I'll send you a link and you can give me a critique. 3nodding
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Tue Apr 12, 2016 10:54 pm
The MightyThought i would share this site to boost both awareness and it has a lot of stories about people's struggles with Anxiety, ASD and parenting it may prove useful
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Wed Oct 19, 2016 12:29 pm
I really like this idea as someone who panics a lot when they have an anxiety attack, especially if I'm all alone and have no one I can contact easily.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Fri Oct 21, 2016 7:41 am
It seems I have been doing the Let It Out technique the entire time, cause my anxiety cause me to explode out in emotion.
My mind is usually to clouded to think about anything at the time so I have no idea if any of the other techniques will work as I don't think I'll be able to think about the other techniques much less do them, but I do appreciate the suggestions to try and it's wonderful to see the care put into the help.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Nov 03, 2016 6:09 pm
I know anxiety well. It has actually limited my life quite dramatically. Somehow I manage to keep a really positive attitude about it though, probably because I'm fortunate enough to have a lot of family support.
I've discovered ASMR videos as well, and found it relaxing, but also helpful to see people just being kind, since it's so easy to expect the worst of people...if that makes any sense.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Tue Nov 22, 2016 5:06 pm
I'm not sure how normal this is or not, or whether my medication might have caused this change or not, but my anxiety seems to have shifted from being more physical to more internal, if that makes sense.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Reply
