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Post by peanutterbutter on Jun 13, 2016 18:14:45 GMT
Was wondering if I could pick the refupeas brains? I work in an adult behavioral health program, and I'm always looking for positive supports and skills for the individuals I work with. So many times when we discuss coping skills, they rattle off some in a bored "doesn't help anyway" voice (music, walk, word search)- thought I'd ask for some input from others on what helps on a daily basis, and what helps when the anxiety or panic is high? We always try to work with the person's interests and natural supports, but just want to throw this out there and see what anyone else may have to suggest? thanks!
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Post by mom on Jun 13, 2016 18:34:17 GMT
I learned to meditate when my anxiety is high. Just stopping what I am doing, and retreating to a quiet space and concentrating on positive thoughts. I will use deep breathing and being purposeful in my thoughts. Stepping away for a minuet and making a conscience effect to take control of the things running through my head has done wonders. I also use basic yoga poses to help relieve some of the anxiety.
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scorpeao
Pearl Clutcher
Posts: 4,521
Location: NorCal USA
Jun 25, 2014 21:04:54 GMT
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Post by scorpeao on Jun 13, 2016 18:37:34 GMT
Running helps me with anxiety and depression. I refuse to go on meds.
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Post by scraphollie27 on Jun 13, 2016 18:39:27 GMT
I do a "brain dump". I write down everything that pops in my head for about two minutes. Whether it's a to do list item, something that's worrying me or something I need to discuss with someone. Once I can see it all in front of me, I can prioritize it into action items (then make a to do list) or give myself permission to let it go. I'm a visual person so "seeing" things that are making me anxious helps me cope with them otherwise it all roils around in my head and makes me even more anxious.
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Post by chlerbie on Jun 13, 2016 19:12:48 GMT
If I'm in the midst of a panic attack, I play brain games.Onethat works well is to think of all the words that start with a certain letter. There's enough of them to go for awhile and still be challenging and it will often calm me down.
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Post by LilyRose on Jun 13, 2016 19:21:28 GMT
Many say that coloring helps them...
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Deleted
Posts: 0
Oct 7, 2024 3:31:18 GMT
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Post by Deleted on Jun 13, 2016 20:14:21 GMT
- art
- meditation - guided is sometimes best as the voice helps you redirect your thinking as opposed to letting thoughts run wild.
- journaling
- deep breathing - it has a direct physiological benefit like exercise but much easier. The best pattern of breathing is deep so you would do 3 seconds breathing in, 3 seconds hold and 3 seconds breathing out. Just remember it as 3-3-3
- TED talks
- time with an animal
I have worked with my god daughter to create a first aid mental health kit that she can go to when her anxiety is racing. She keeps a list of ideas of things to do as well as links to TED talks, a music playlist, favorite oil to burn, a journal.
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Deleted
Posts: 0
Oct 7, 2024 3:31:18 GMT
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Post by Deleted on Jun 13, 2016 20:15:30 GMT
Meditation was the best thing I used when mine were bad.
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Post by peasapie on Jun 13, 2016 20:18:23 GMT
Watching movies, journaling, going for a walk with headphones on.
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Post by ntsf on Jun 13, 2016 20:51:04 GMT
not much helps my child with these..except time and space... doesn't cope well at all no matter what has been tried..
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Post by monicad on Jun 13, 2016 20:54:56 GMT
Running helps me with anxiety and depression. I refuse to go on meds. Same. I've taken meds, but didn't like them. Exercise and an active lifestyle has been life changing. Another random thing that helped was time management games; it takes so much focus that I forget my anxiety and it allows my brain to sort of decompress. Thinking about the panic/anxiety just leads to more panic/anxiety. |
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Post by peano on Jun 13, 2016 23:21:06 GMT
I also refuse to take meds. What has worked for me is walking or doing something physically active, journaling, talking to someone, cuddling with my dog, singing and/or listening to music, watching a movie, and gardening.
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Post by catmom on Jun 14, 2016 0:33:40 GMT
Deep breathing (breathe in deeply, hold for 3 seconds, breathe out completely, hold for 3 seconds) helps hugely as does visualization exercises, but really anything that gets me out of my head and breaks the panic cycle is key. So for me its engaging my mind in something else (but NOT ignoring it, that only makes it worse) like a comedy (TV etc or - don't laugh - Howard Stern), iOS games, word puzzles, board games etc. Bonus points if I'm physically engaged as well.
Also, lack of sleep, caffeine and alcohol are big underlying triggers for me so I always try to keep those under control.
Finally, giving myself permission to feel anxious instead of feeling bad/stupid/crazy/guilty makes a world of difference to stopping the cycle for me.
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eleezybeth
Pearl Clutcher
Posts: 2,784
Jun 28, 2014 20:42:01 GMT
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Post by eleezybeth on Jun 14, 2016 0:36:26 GMT
Mindfulness. And understanding what anxiety really is. One of my favorite videos is one called "Your brain on anxiety." Understanding how you can't control the trigger but you can control your reaction is pretty eye opening.
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Post by missfrenchjessica on Jun 14, 2016 0:41:49 GMT
My anxiety tends to hit at odd times; it often wakes me up in the middle of the night. I have to physically sit up in bed and speak out loud. I have to verbally express what's upsetting me and a plan of action. If I don't do this, I don't sleep.
When it hits while I'm awake, knitting seems to help--very meditative for me and very "rote". I don't have to think, I just calm down to the sounds of the clinking needles.
Deep breathing helps my son; not so much me. Long walks/power walking with music blaring (usually show tunes!) and singing along also tends to help.
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mudbugs
Shy Member
Posts: 14 
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Post by mudbugs on Jun 14, 2016 0:57:50 GMT
Nothing helps my anxiety/panic attacks. I get so paralyzed with anxiety that I worry myself sick during the night knowing I have to take a bag of trash out the next day. Instead of taking 10 minutes to load the dishwasher, I will lay awake at night worrying about the dishes in the sink. Hell, I worry about having to fill the cat food bowl. For hours. I've told my doctor about this a few times, and she just nods & offers nothing. This all started 3 years ago when my husband was diagnosed with leukemia, but the doctors say "Well, no wonder you have anxiety". (I am his caregiver and am told that I have to think of him first, not me.) I can't imagine journalling or yoga or running would do me any good when sometimes I can't even get off the effing couch.
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Post by mymindseyedpea on Jun 14, 2016 1:32:18 GMT
I suffer from sever panic attacks where I have bouts of derealization ( doesn't feel like anything is real) For me I have attacks daily. I really try to use logical thinking to guide my thoughts. Ex: when I am starting to panic I force myself to look around and try and see what exactly is causing or promoting me to panic. Is it lots of people around me? Sudden change in the lighting? New place? Have I had caffeine? Even if I can not pin point it I tell myself something is triggering it even if irbid just me worrying about having an attack and I try to just let it pass. I acknowledge that I can not stop them but I have the power to let them pass as quickly as they come. If I feed into them they will last as long as I am scared and if I try and fight them it gets worse. It has taken years to get to the point of accepting them. At one point I could not leave the house. Now I can go out as long as I am with my husband. Some days that is challenging if I'm at the store and he leaves me for a second and allow my thoughts to run. I know mine is from being hyper aware of everything around me even change in my heart rate and breathing sends me into a panic if I don't know why. So using reasoning to explain what is going on allows me to reduce to panic. After I reason why it is happening I try and focus on the now. In a store I will concentrate on the task at hand. Out with the kids I will concentrate on what they are asking or my breathing since I tend to hold my breath. Also image guided relaxation helps at some moments. If all else fail I use my phone to play a game like candy crush that requires me to think this causes my mind off the panic. Some times it is hard but I force myself to play. I will say at its worse I stayed in near constant panic for 6 months. I can relate so much to your experience. The hyper awareness mostly. But when the lighting changes I feel like I just entered a different world. Other than the support I have gotten with exploring astrology, I have found grounding to help. I ground through feeling my emotions. It's like rain from my clouded mind back down to my body. Going with the flow and creative expression. Also observing my thoughts instead of entertaining them. The 'what if' allows possibility to grow. But in order to have a thought that doesn't bring anxiety, I feel it has to be one that aligns with how you feel and desire to create. If it doesn't then it will be rejected and resistance will be experienced. That's why I choose to observe my thoughts so I don't have to allow them or resist them. Because observing goes between that. Creating mental balance. |
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Post by quinlove on Jun 14, 2016 1:46:15 GMT
If I feel that I am starting *to lose it* - I take big long breaths through my nose and slowly exhale through my mouth. The nose - mouth inhaling, exhaling works quite well for me almost instantly.
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Post by pb on Jun 14, 2016 2:13:19 GMT
I do a variety of things already mentioned.
I also do on-line jigsaw puzzles. They really help, something about how methodically making order out of chaos. My family says I am aligning my neurons.
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Post by mymindseyedpea on Jun 14, 2016 2:18:35 GMT
Nothing helps my anxiety/panic attacks. I get so paralyzed with anxiety that I worry myself sick during the night knowing I have to take a bag of trash out the next day. Instead of taking 10 minutes to load the dishwasher, I will lay awake at night worrying about the dishes in the sink. Hell, I worry about having to fill the cat food bowl. For hours. I've told my doctor about this a few times, and she just nods & offers nothing. This all started 3 years ago when my husband was diagnosed with leukemia, but the doctors say "Well, no wonder you have anxiety". (I am his caregiver and am told that I have to think of him first, not me.) I can't imagine journalling or yoga or running would do me any good when sometimes I can't even get off the effing couch. I feel that your experience is about always thinking about what you have to do? And it's creating a feeling a dread and lack of motivation? And maybe even playing out how it would go in your mind? It's understandable that entertaining all your mental energy to determine whether you will do something (like the dishes in the sink) won't feel motivating or desirable. The mental aspect has to do with space and expansion of thoughts and ideas. Motivation comes from the expressional aspect of desire. For example: I have to do the dishes. I have no motivation to do them. I've been hesitating and putting them off hoping that there will be a moment that I will actually feel like doing them. This is entertaining my mental energy without my expressional energy. The other day I made a deal with boyfriend that if I did the dishes, clean the whole kitchen and put all the clothes away that he would go with me to meet a friend. This brought motivation and desire to my expressional aspect. Bringing fire to my step. And I was able to do my part of the deal with energy and purpose. I didn't feel overwhelmed or even feel like I was doing a chore. So if this is something you feel drawn to, maybe you can entertain your expressional aspect in a way that brings you motivation and desire. |
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Post by lesserknownpea on Jun 14, 2016 2:23:13 GMT
My therapist taught me an exercise where you rub your hands together until they're warm, then use them in a soothing manner in m the face and neck, then keep rubbing, and soothing your way down the body, neck, shoulders, arms and legs you stroke down. Combined with breathing calmly and closing my eyes, it sometimes helps.
I am tapering off Lexapro, and am finding that panic attacks are coming back. Hopefully after I adjust to being off the med, I'll be ok. I really want to be off it.
If the panic attack reaches a certain point, nothing but a Xanax and climbing under the covers helps. M
ETA: one of the most helpful books I've ever read is called Loving What Is. It got me through some real crap.
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Deleted
Posts: 0
Oct 7, 2024 3:31:18 GMT
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Post by Deleted on Jun 14, 2016 10:52:50 GMT
Many say that coloring helps them... This is true and as someone who has a panic attack almost every day, it really does make a difference. Another thing that is probably odd is I do much better when I am not in a messy or cluttered room. I am not by nature a very organized person but I have found this to be key. |
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Post by shevy on Jun 14, 2016 17:10:08 GMT
I look for my safe place. If I'm home, it's my bedroom. If I'm out, it's my husband. Even texting him and letting him know that I'm in an attack makes me feel better. I try to do something that gets my brain focused away from panic and onto TV or a game on my phone or crocheting or walking the dogs.
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blue tulip
Pearl Clutcher
Posts: 3,005
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Post by blue tulip on Jun 14, 2016 18:05:24 GMT
one that helps me that hasn't been mentioned yet is cleaning. to make things orderly and clean in the physical realm seems to help me sort things out in my mind as well. even if it's just 1 room, as small as a bathroom, where I can sit and see things are in order helps me feel a bit better sometimes.
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blue tulip
Pearl Clutcher
Posts: 3,005
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Post by blue tulip on Jun 14, 2016 18:08:01 GMT
Nothing helps my anxiety/panic attacks. I get so paralyzed with anxiety that I worry myself sick during the night knowing I have to take a bag of trash out the next day. Instead of taking 10 minutes to load the dishwasher, I will lay awake at night worrying about the dishes in the sink. Hell, I worry about having to fill the cat food bowl. For hours. I've told my doctor about this a few times, and she just nods & offers nothing. This all started 3 years ago when my husband was diagnosed with leukemia, but the doctors say "Well, no wonder you have anxiety". (I am his caregiver and am told that I have to think of him first, not me.) I can't imagine journalling or yoga or running would do me any good when sometimes I can't even get off the effing couch. I'm sorry. 
I know meds aren't for everyone, and maybe you have tried them and not had results. but if you haven't.. it might be something to consider? they worked wonders for me, gave me the time and healthy space needed to start working on finding other ways to cope. I was on a low daily dose and Xanax if needed. I didn't experience bad side effects when I did wean off after 4 years.
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luvnlifelady
Pearl Clutcher
Posts: 4,428
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Post by luvnlifelady on Jun 14, 2016 20:48:02 GMT
Many say that coloring helps them... This is true and as someone who has a panic attack almost every day, it really does make a difference. Another thing that is probably odd is I do much better when I am not in a messy or cluttered room. I am not by nature a very organized person but I have found this to be key. Yes! The house is cluttered so much and ever moreso with the kids home for summer. I just went out and took a walk because the clutter just stresses me out but I don't want to deal with other people's messes and they're reluctant to do it. |
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Post by BlueDiamond on Jun 15, 2016 4:28:51 GMT
If I'm in the midst of a panic attack, I play brain games.Onethat works well is to think of all the words that start with a certain letter. There's enough of them to go for awhile and still be challenging and it will often calm me down. This is what I taught DD to do in elementary school. We did animals, girls names, boys names, foods. It really helped her anxiety in class. This is something that would work for any age. |
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Refupea #1142
