What’s the best way to deal with anxiety & panic attacks?
Tuesday, November 17th, 2009 at
1:42 pm
How do you deal with your anxieties?
The best way to deal with it?
How do you mentally control your emotions?
Do you try to get busy?
Tips?
Sorry too many questions :s
Could be a date, going up on stage to get that award, visiting in-laws(for the first time), first day at work etc..
I hate when my anxiety kicks in & it can really drive me mad..
Filed under: Panic Attacks
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There are physical ways to control it-like deep breathing and visualization. But the cognitive exercise that helps me most is making a divided list about the situation or fear I have - one column is "things I cannot control", the other column is "things I can control". When you let go of the things you have no control over, a lot of your anxiety is diffused. Also, when you write down the positive action you can take, you regain control over your anxiety and it feels more manageable. It may seem difficult to do this at first, but after awhile you won’t even need to write it down-you will be able to use this coping skill out of habit.I learned this from a great therapist.
Breath, breath, breath!!
Deep breaths to help keep one under control is ideal.
Sometimes I tell my anxiety to piss off and try to focus on something else.
When I am feeling really anxious I take an amino acid called "L-Theanine" and it works great.I got it from a natural health food store.
Try also consuming foods high in B vitamins to help with your nervous system.
I also use aroma therapy for when I am in the car and it works pretty darn well.
Good luck.
I get anxiety attacks when I feel like I dont have enough money…or spending money…and they hit me right below my belly button and washes over me down to my feet..it usually only last like 5 minutes but I hate it. As for dates and non important stuff..I just take a deep breath and dive in…I might do a half a shot if I am on a blind date or new date just to loosen me up…but anxiety sucks
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious).
Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.
Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport.
If you are fairly suggestible, (40% of people are) check out: http://www.hypnosisdownloads.com/
Another alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 - 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective.
Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but professional EFT, or EMDR (see section 33) may well be worth trying, and are becoming more widespread.
A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective.
It may also help to minimise, or eliminate caffeine products from your life (coffee can be a trigger) and sugar. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit.
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