[Gus1234U]

i have posted these before, but am bringing them together and up to date~

Coping With Anxiety and Panic:

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Anxiety is temporary. Instead of fighting it, relax into it. Just let it be.

4. Focus on facing the fear rather than trying to avoid it or escape from it.

5. Stop adding to the panic with frightening thoughts of where panic will lead.

6. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

7. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

8. Wait and give the fear time to pass.

9. Look around you. Plan what you will do next as the panic subsides.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

11. Think about the progress made so far despite all the difficulties.

Some Specific Actions:

1. Manage your breathing, if it is rapid, breathe into a paper sack to lower oxygen uptake;

2. Count your breaths, 1001, 1002, 1003, ect, up to 1020, then start again, slow down the count to slow your heartbeat. counting interferes with anxiety;

3. Delay doing anything about your anxiety or panic, just follow the steps and focus on getting thru it;

4. Distract yourself, with anything that requires you to focus and is simple and handy - at home you might read something easy, like a magazine, or knit or wash dishes, whatever engages your attention;

5. Eat something to replenish the blood sugars that adrenalin has burned up, and give yourself at least 15 minutes for the kidneys to clean out the 'ashes' in your blood;

6. Write these things down and keep them with you, until you have made them a habit

practice these skills before you need them, or when you are just mildly anxious, so they will be familiar when you are feeling very upset. i hope you find this information helpful~

best wishes~
Gus

[vans1974]

Originally Posted by Gus1234U

i have posted these before, but am bringing them together and up to date~

Coping With Anxiety and Panic:

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Anxiety is temporary. Instead of fighting it, relax into it. Just let it be.

4. Focus on facing the fear rather than trying to avoid it or escape from it.

5. Stop adding to the panic with frightening thoughts of where panic will lead.

6. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

7. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

8. Wait and give the fear time to pass.

9. Look around you. Plan what you will do next as the panic subsides.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

11. Think about the progress made so far despite all the difficulties.

Some Specific Actions:

1. Manage your breathing, if it is rapid, breathe into a paper sack to lower oxygen uptake;

2. Count your breaths, 1001, 1002, 1003, ect, up to 1020, then start again, slow down the count to slow your heartbeat. counting interferes with anxiety;

3. Delay doing anything about your anxiety or panic, just follow the steps and focus on getting thru it;

4. Distract yourself, with anything that requires you to focus and is simple and handy - at home you might read something easy, like a magazine, or knit or wash dishes, whatever engages your attention;

5. Eat something to replenish the blood sugars that adrenalin has burned up, and give yourself at least 15 minutes for the kidneys to clean out the 'ashes' in your blood;

6. Write these things down and keep them with you, until you have made them a habit

practice these skills before you need them, or when you are just mildly anxious, so they will be familiar when you are feeling very upset. i hope you find this information helpful~

best wishes~
Gus

Awesome advice...thank you for posting!!

[Little Lulu]

Thanks Gus for your time, effort, and caring for us all. Great information for the New Year.

[Gus1234U]

i hope people believe in gaining mastery over anxiety, and learning to cope with it and manage it before it is Gone altogether~!



when life gives you snow, make flowers in it

[Marla500]

Thank you, Gus! I knew that breathing exercises are helpful, and I do them, but I like the idea that counting interferes with anxiety, I never thought of that before but it makes a lot of sense

[Kaboodle]

Note about the breathing....take deep breaths in through your mouth expanding your stomach and breathe out through your nose.

Also, follow Deepak Chopra and Tony Robbins on Facebook. They have the most awesome and inspirational postings. I have tried to remove as much negativity from my life as possible, even little things, and this does seem to help. I've tried to pile on the positive and inspirational as much as I can.

[Gus1234U]

there is also a good place to get a daily (or weekly) reminder for being Mindful of our anxiety and our coping skills. it's a blog at: C PTSD - A Way Out | A place to check in daily

it often refers to Zen practice, but is not religious...
best wishes~
Gus

[gayleggg]

Thanks, Gus. I learned all these things years ago and don't have panic attacks anymore or much anxiety. I, also, use the beathing exercises to help with racing thoughts when I'm trying to go to sleep.

[toscana]

Oh my goodness. I think you had me in mind when you wrote posted this.

I am at work and started to have an anxiety attack. First one in quite a while. I was shaking, scared and thought my world was going to collapse. I thought I didn't have any of my meds with me so I came to the board to post to see if I could get any help on what to do. And this was the first post I see.

I have been doing these things for a few minutes now and I do feel a bit better. I'm still shaking but that will subside I am sure. THANK YOU so much for sharing

[IchbinkeinTeufel]

Nice one, Gus1234U.

3. Anxiety is temporary. Instead of fighting it, relax into it. Just let it be.

Not for me. >.< Otherwise, I like the other stuff. :P

What about exercise? Exercise can really help, because it uses all that excess adrenaline/energy, and it turns it into something productive and healthy.

I recommend using your senses; it's a known technique and one that has helped me a number of times. Basically, use your touch, hearing, sight, smell, and even taste, to relax you. Bombard your senses with pleasure, basically. Eat or drink something tasty, now and again, but not excessively, obviously. Smell something you like, such as a flower. Look at something beautiful, something calming, something that brings you into the here and now. Listen to something peaceful, relaxing, or uplifting, such as birds, a funny comedian, or even the kettle boiling, if you find that nice. Use the texture of something you like, such as silk, or perhaps a rough texture, such as stone. Focus on the senses and what you're using. The reason I do this, is because it is very grounding, but also relaxing, and serves as a distraction technique, as well; great for those with anxiety issues, OCD, dissociation problems, and more.

I know this will sound so generic, but make sure you get the best sleep you can, eat properly, get some exercise, etc; it's all very important. My anxiety tends to shoot up when I'm tired, and not eating properly means you miss out on brilliant nutrients that keep the body balanced. Not eating properly can give you all sorts of problems that can affect your sleep, thus your anxiety problems - it all adds up.

For those with eating disorders, using food to relax, and possibly even drink, may be a hindrance, so you might want to skip that part - you don't want to get in the habit of comfort eating.

[Verity81]

Thanks Gus, I find it so hard to let it be and wait for it to subside but it's definitely something I need to practise. I'm into mindfulness at the moment and find it helpful. It's only when anxiety is severe that I can't seem to remain mindful which is really frustrating.

Sent from my iPhone using Tapatalk

[Gus1234U]

here are some self-soothing techniques from DBT that also help, either before or after a panic~

Default Self Comforting Skills
we are social creatures, but getting what we need when we need it from another is not always available. here are some of the suggestions from the DBT handbook on Self Soothing Skills:

think of soothing each of your FIVE SENSES

1) Vision: Notice what you see, find soothing things to look at.
(i go to a blog that has lovely pictures: C PTSD - A Way Out | A place to check in daily )

2) Hearing: Pay attention to what you can hear around you.
(put on your favorite music...)

3) Smell: Be aware of the memories that smell can bring.
(i like to do aroma therapy. there are many Essential Oils for that.)

4) Taste: Carefully savor flavors that the day brings you.
(keep a favorite hard candy on hand, for the little sugar boost, too.)

5) Touch: Find comfort in touch.
(keep a special pillow or blanket with a favorite perfume on it.)

Dialectical Behavioral Therapy/Distress Tolerance Skills/Self-soothing - Wikibooks, open books for an open world

these are not listed, but i find them handy, too:

A) Reassurance: Tell yourself that you are OK, safe and unharmed.
(the danger is past, you have survived this before and now
you are stronger and more skillful than then.)

B) Take Action: Go for a walk, or exercise or clean house or cook. (use your
body's natural focusing powers to leave the fear behind.)

C) Refocus: Think about pleasant things. Push the hurtful thoughts away.
(have a hobby or a story, or a book that you like, to take your
mind to a better place.)

i hope some of these things are helpful to you, i hope you find comfort in times of need~

best wishes~
Gus