Helpful Ideas For Anxiety and Panic

[Ruth~]

I was wondering what you all do to help your anxiety and panic attacks. I could use all the help I can get on this subject. So, what helps you?

 

[Anniyas]

I have to say that the best cure for my anxiety is my bible....i've noticed that my paranoia is lies when i get paranoid i let the darkness take a foothold of my life. When i realise my thought are wondering i pray and lay my burdens at the feet of Jesus.

***besides there are so many wonderful messages in the bible telling us that there is no need for paranoia or anxiety

 

[katautumn]

One thing that helped me was to realize that my panic attacks were more physical than mental/emotional. They were the result of an incorrectly timed flood of adrenaline in my system which results in that "fight or flight" feeling. I had to realize that even though panic attacks seem like they last forever, that they only last a minute or so. I had to realize that even though it felt like my life was in danger, the panic attacks would not kill me.

I have trouble with certain places. For some reason, I have most of my panic attacks in Wal-Mart. If, for some reason, I have to go to Wal-Mart without my husband, I make sure I can park close to the entrance/exit of the store and I call my mom from my cell phone and talk to her as I shop as a distraction method. Of course, I have had panic attacks so severe that I felt I would either vomit or faint right there in the check-out line and I would have to abandon all of my stuff and get out to the car. The car is my "safety zone".

Another important thing to remember is this - panic attacks do not mean you are weak, cowardly or a failure. It is simply your body's way of trying to cope with a sudden rush of ill-timed adrenaline. Basically, your body tries to process and release all of this adrenaline at once, instead of the adrenaline increasing due to a stressful or exciting situation and then gradually tapering off.

 

[Eyes2wardsHeaven]

Lately I have been trying to replace all my negative thoughts with positive ones.

As for helping myself when I have a panic attack, I pray, I find if I let the symptoms (head tingling, cant catch my breath) just happen and try not to fight the symptoms it calms me, I use self talk such as " I know this is a panic attack its okay that Im having one. Even though it feels like Im out of control, I konw God is in control right now"

Hope this helps

 

[GoddessGirl]

One thing that I've done that helps sometimes (not all the time, unfortunately, but it does help ward off anxiety some of the time) is to ask myself "am I in any real danger right now?" Once I realize that I'm not (as is usually the case), my "fight or flight" reflex usually stops and I calm down quite a bit. I don't know if that'd help you, but I figured I'd let you know anyways.

 

[Ruth~]

Thank you all for your ideas. They are good and I appreciate them much. Having a lot of anxiety tonight because I'm worried about something. But things usually turn out okay in this regard.

 

[jenelis]

I have anxiety attacks sometimes when i think about certain bad things.

I concentrate on slowing my breathing and ask the stress to leave as I exhale. Sometimes rubbing my arms, face and/or neck help too.

Hope this helps!

 

[Ruth~]

Thank you for all your ideas.

 

[UnitynLove]

Before I leave the house I always ask the lord to help me "Walk in the peace and love that only he can give." This calms me because I know I have it because I asked it in Jesus's name. Amen.

 

[Ruth~]

Thank you!

 

[rushingwind62]

Well for me when I feel anxiety coming on I sit down, close my eyes and take a deep breath. I find meditation helps me a lot. Usually I put a cd on that is soothing and just focus on relaxing every part of my body. Within a few minutes I am usually feeling somewhat better.

When Panic attacks happen and I start feeling parinoid I say to myself it is not real and try to think logically.

I also have social phobia and it has been a job to overcome that one. I have had to force myself to get out and be socially active. At first all I could do was go to the park for a few minutes and then I would run home and cower in the corner. It takes a while to retrain yourself and change behavior. Start out with baby steps and be patient, but never give up on trying. It is the only way to overcomer.

Now I look at myself as an overcomer, not a failure and my self esteem is much higher than it has ever been. I have worked on changing myself for almost 6 years now and when I look at how far the Lord has brought me from what I was I am grateful. Because He has helped me to change my ways and gave me courage to face myself. And facing oneself is the hardest thing to do.....God Bless You....Rush

 

[Gwen'sMom]

I enjoy listening to music from the 80's when I was in highschool. The music brings back memories of a much calmer time and I often feel happy after I have listened.
Also, I find serenity when I brush my dog's fur. It makes him happy which makes me feel better. Praying of course calms me down. I love to be at one with God.

 

[Ruth~]

Thank you for contributing to this thread. I find pet care very relaxing, too.

 

[Everlasting33]

I have struggled with anxiety since age 5, when I had my first migraine.
I have found that deep breathing, exercise, and yoga to be very helpful toward decreasing anxiety. I know its very cliche, but it does help!
Also, being self-aware of my moods and I try asking myself, what is it about this moment that is making me anxious? If its nothing, I let the anxiety go.

 

[Gwen'sMom]

Oh, I also love a nice brisk walk, alone. Especially now, that the weather is getting cooler. I love the crispness of a fall evening. I can smell the smoke from fireplaces and I feel peaceful.

 

[5pointCalvinist]

Something I do when I have anxiety/panic attacks is trying to count down by 1's from some number like 200, 100, or 300. I practice deep breathing and closing my eyes if possible. This really helps if you can concentrate on your breathing. Also don't try to fight the anxiety, instead let it roll off you. I used to think I could fight it off, but that doe not work. Try saying to yourself, I'm just going to let this roll off. I'm not in danger, everything is going to be ok. Try these approaches.

 

[rosenherman]

I've had the most success letting it happen acknowledging that I'm having one and then, if possible focus immediately on something else. It doesn't seem to matter what; the smell of wood smoke in the air (trying to identify what kind of wood is being burned), is that flower really red or does it have a bit of purple in it, what an ugly sweater that character on television has on, pink argyle with orange stripes? ick!!. Just get really involved in whatever it is; it fools my mind into being in the present. I hope you get some help from our hints.

 

[Ruth~]

Thank you for all the tips. I'm sure I and others can use them! God bless!

 

[wmc1982]

Excersise Excersise Exercise. Counseling. Medication only if neccesary.

 

[shadowgem]

I've struggled with deep anxiety and depression for a lot of years now. But today I had a breakthrough. I've been praying and asking the Holy Spirit for understanding, but the breakthrough itself came in a cognitive behavioural session. I realised that I experienced anxiety whenever I thought someone was going to reject or neglect me - like I was wired to be hyper sensitive to it because of early learning experiences.

Cbt is really helping me by getting me to look at the thoughts that trigger deep anxiety, fear, depression or despair. By asking myself what the thoughts were when the feeling started and then writing them down I can circle the 'hot' thought - the one that makes me feel most anxious. With the help of a therapist I am learning to bring my feelings down to a more manageable level by looking at whether there's any evidence for the 'hot' thought that's triggering these feelings and coming up with a more balanced or rational thought.

It takes time to do at first and there's more to it than I've explained, because you can ultimately look at why these thoughts keep popping up, but I'm finding it really useful - it seems to be educating me about myself and giving me a coping strategy.

I realise it may not suit everyone and may not seem sort of spiritual enough but it seems to work really effectively.