Good morning everyone. I am looking for a little practical advice. I realized last night that I have absolutely no skills in coping with stress. The only way I have ever known to deal with stressful situations is to down some pills with a lot of alcohol. Of course, I know that is not the answer. I am usually not a real high-strung person but when something gets me terribly anxious, it not only affects me mentally but physically as well. I experience a pounding in my chest, pain in my chest, feel like I can't catch my breath, rapid pulse, and many times a fever.
So....I am open to any suggestions from any of you. Do you ever feel this way and, if so, what do you do to calm yourself down? Breathing exercises, a certain activity (Vinny...be good...lol :), going ballistic on idiot neighbors <eg>, anything? I do try to use the Serenity Prayer as much as possible. I have set another goal for myself as far as getting clean and I know I need to learn other ways to cope with the s*** that life tends to throw at us on a daily basis.
Thanks!
Jodi
Hey Jodi,
I've never really had panic attacks like that, so I can't really relate to everything you're saying. But I started a grateful list about 6 months ago. I had heard of people doing it and had always in my head went over things I was grateful for but never wrote them down. Once I started to do that, a lot of things changed around me. It starts with obvious things like your family and health, but eventually I started to look for things to appreciate. So little things took on a new meaning. The big picture became a little more clear and I started to not sweat the small stuff.
Not sure if this will help you in your immediate anxiety, but it really helped me over a period of time. It may sound silly, but sometimes silly works...it did for me.
Good luck,
Redd
I've never really had panic attacks like that, so I can't really relate to everything you're saying. But I started a grateful list about 6 months ago. I had heard of people doing it and had always in my head went over things I was grateful for but never wrote them down. Once I started to do that, a lot of things changed around me. It starts with obvious things like your family and health, but eventually I started to look for things to appreciate. So little things took on a new meaning. The big picture became a little more clear and I started to not sweat the small stuff.
Not sure if this will help you in your immediate anxiety, but it really helped me over a period of time. It may sound silly, but sometimes silly works...it did for me.
Good luck,
Redd
Hi Redd.
I am willing to try anything and I think that is a good idea. It is so easy to get bogged down in negativity. These panic attacks (or whatever they are) are new to me also. I don't understand why they are hitting me all of a sudden. All I can think is that maybe all of this stuff is finally reaching the point where I have no choice but to make a firm decision as to which way I want to go. For years now, I have just been stuffing this crap down and not dealing with any of it...just trying to drown it with drugs and alcohol. As we all know, that only works for so long. It isn't working for me anymore and the time has come for me to try something different...something better.
Thanks, Redd and I hope you are feeling well. My pregnancies had to be the happiest times of my life...even though I complained both times near the end...I kinda missed it when it was over! Take care of yourself!
Jodi
I am willing to try anything and I think that is a good idea. It is so easy to get bogged down in negativity. These panic attacks (or whatever they are) are new to me also. I don't understand why they are hitting me all of a sudden. All I can think is that maybe all of this stuff is finally reaching the point where I have no choice but to make a firm decision as to which way I want to go. For years now, I have just been stuffing this crap down and not dealing with any of it...just trying to drown it with drugs and alcohol. As we all know, that only works for so long. It isn't working for me anymore and the time has come for me to try something different...something better.
Thanks, Redd and I hope you are feeling well. My pregnancies had to be the happiest times of my life...even though I complained both times near the end...I kinda missed it when it was over! Take care of yourself!
Jodi
Jodi,
This is what works for me.
Square breathing.
Normal breathing is parallel - one breath in followed by one breath out. Anxiety and nervousness cause you to increase the rate of breathing, bringing more oxygen into your bloodstream and adding to the body's automatic flight or fight response. Try square breathing to slow down your rate, to reduce oxygen in your bloodstream and to calm yourself:
Take one breath in to the count of four.
Hold it for a count of four.
Exhale to the count of four.
Hold for a count of four.
Repeat.
A suggestion Kat gave me that makes this exercise even more effective is to concentrate on relaxing the abdominal muscles. With enough practice, just the act of counting to four is calming. But it's like LaMaze classes. You have to start practicing before you're in the middle of a panic attack. Can you set aside ten minutes of quiet time for yourself and practice meditation?
Getting outside in the sunshine and going for a walk works, too.
Remember, at first, nothing is going to help as quickly and thoroughly as taking a pill, but in the long run, for me anyway, the pills were causing the rebound anxiety.
Good luck.
Gina
This is what works for me.
Square breathing.
Normal breathing is parallel - one breath in followed by one breath out. Anxiety and nervousness cause you to increase the rate of breathing, bringing more oxygen into your bloodstream and adding to the body's automatic flight or fight response. Try square breathing to slow down your rate, to reduce oxygen in your bloodstream and to calm yourself:
Take one breath in to the count of four.
Hold it for a count of four.
Exhale to the count of four.
Hold for a count of four.
Repeat.
A suggestion Kat gave me that makes this exercise even more effective is to concentrate on relaxing the abdominal muscles. With enough practice, just the act of counting to four is calming. But it's like LaMaze classes. You have to start practicing before you're in the middle of a panic attack. Can you set aside ten minutes of quiet time for yourself and practice meditation?
Getting outside in the sunshine and going for a walk works, too.
Remember, at first, nothing is going to help as quickly and thoroughly as taking a pill, but in the long run, for me anyway, the pills were causing the rebound anxiety.
Good luck.
Gina
Thanks Gina...now that you have posted that, I remember reading it here before and it makes perfect sense that practice beforehand is necessary. I am going to make an effort to do that. It is a terrible feeling not being able to breathe properly. Everytime it happens, I imagine how it must be to have an asthma attack.
BTW...it's good to see you here today. It's funny because I e-mailed Michelle yesterday and mentioned that I hadn't seen her, you, DeNae or Terrianne much lately. She e-mailed me back, DeNae and Terrianne posted yesterday, and here you are today! Anyways, glad to see you!
BTW...it's good to see you here today. It's funny because I e-mailed Michelle yesterday and mentioned that I hadn't seen her, you, DeNae or Terrianne much lately. She e-mailed me back, DeNae and Terrianne posted yesterday, and here you are today! Anyways, glad to see you!
i take clonazapan probably mispelled, twice daily its been a saver for me espeshaly do to the fact i have know idea how people can beme addictid it is a benzoid wich i here can become very addited ,but i dont abuse them and comeing off methadone maintaince started at 179mg with in tha last month came down to 120mg but without the clonaziplan i couldent get out of bed.
Dear jodi the only other thing I can suggest is to talk to yourself.Try the mind over matter method.I know sounds silly but maybe if you keep repeating something calming it may help.Sorry I dont have anything better.Take Care....mj
Hey Jodi
I Would sure try Gina's method, I Wasn't too good a canadate for the breathing tecnique, finally when it was so bad, It started to paralize me, the Dr. put me on Paxil........non-addictive, within a couple of weeks I was better, Hope your better soon.
Love Dottie
Gina............HI........I Have missed you, whats new??
Love Dottie
I Would sure try Gina's method, I Wasn't too good a canadate for the breathing tecnique, finally when it was so bad, It started to paralize me, the Dr. put me on Paxil........non-addictive, within a couple of weeks I was better, Hope your better soon.
Love Dottie
Gina............HI........I Have missed you, whats new??
Love Dottie
I get anxity attacks so I understand..........I have found that valerium root has helped me along the way.........then once I started the wd Gaba really helped....I find myself saying, life could be worse....take it one step at a time....and then when I lay down at night and my heart doesn't want to slow down, I just keep saying to myself.......its ok its oks its ok.....relax.and then I put myself in a place I love the most.....Hawaii.soon I am asleep and relaxed...well for a few hours.LOl then I start all over again....
Regular exercise helps me. I also listen to Wayne Dyer's, "There is a Spiritual Solution to Every Problem" audio book while I am driving. It helps me remember to stay connected.
Rachel
they make some wonderful relaxation cd's....my favorites are beach sounds...or celtic music....i pop one of those in when i'm driving and pray while i am listening.
Hey Janet
Thanks, you just reminded me I Have one of those tapes, beach sounds, I Love it, & completely forgot I Have it, now to find it.........hmmmmm??
Love Dottie
Thanks, you just reminded me I Have one of those tapes, beach sounds, I Love it, & completely forgot I Have it, now to find it.........hmmmmm??
Love Dottie
Just to add to Soccermom's suggestion, which by the way works wonders once you master it, you must breathe from your diaphragm and not your chest. You have to practice this and once you get it, you'll know. Square breathing is great but square breathing from your diaphragm is miraculous. I've spent thousands of hours practicing this as I spent most of my twenties on airplanes and I'm not the greatest flyer to say the least. I went to a therapist to teach me how to do this and it took some time but boy is it worth it, especially now that I can't down a bottle of percs or a bottle of scotch in the flight lounge.
