I have a few Worksheets for you all to download and use at your own leisure.
Metaphors
Health Anxiety Thought Record
Relapse Prevention
Bipolar Mood Management
Activity Diary
Sleep Diary
If you can think of more, please comment or say on the Anxiety Central website.
MrsMacFarlane12
Showing posts with label panic. Show all posts
Showing posts with label panic. Show all posts
Wednesday, 11 April 2012
Friday, 10 February 2012
10 Rules to cope with Panic
1. Remember panic feelings are only normal reactions that are exaggerated! - they are NOT dangerous!
2. They are not harmful and nothing worse will happen. The feelings will soon pass.
3. Notice what is happening in your body now. Stay with the present. Slow down, relax, but keep going.
4. Thinking about what might happen is unhelpful. Only now matters.
5. Accept the feelings. Let them run through you and they will disappear more quickly. Try not to fight the panic. Float over it.
6. Monitor your level of anxiety: 10 (worst) to 0 (least). Watch the level go down.
7 . Stay in this situation. If you run away, avoid or escape, it will be more difficult in the future.
8. Take a few slow, deep breaths. Breath from your stomach - say the word 'calm' as your breath out.
9. Consciously relax your tense muscles. Feel yourself relaxing. Drop your shoulders.
Wednesday, 8 February 2012
I've suffered from anxiety and panic attacks for roughly 10 years. I haven't taken any medication for it, I was prescribed Citalopram/Celexa but declined as I thought I was able to manage it on my own. I do have times when I struggle but I've found techniques that help me through. Here are some things that have helped me.
1: Get fully checked out by your Doctor. I have been regularly checked out by my doctor and all tests are normal. This is important, especially if like me you have hypochondriac tendencies. You need to keep reminding yourself of this fact.
2: BREATHE with anxiety and panic we often find that we aren't breathing properly. That leads to symptoms, that lead to panic and the whole cycle continues. Find a good breathing technique that works for you. Always make sure you belly breathe. Some great ones here http://www.calmclinic.com/anxiety/treatment/breathing-exercises
3: Keeping busy. Total mental distraction. Find a hobby, something you love that takes your mind away from you. Painting, photography, knitting, fishing, writing, crossword puzzles, cooking.. anything as long as you enjoy it and it takes your thoughts outside of yourself.
4: Eat well and get as much sleep as you can. A good balanced diet and sleep is important. Anxiety and panic is exhausting. If you're getting a good supply of nutrients and plenty of rest you are preparing your mind and body in the best way possible. Plus it helps to know you are looking after yourself the best you can too.
5: Exercise!! Exercise Exercise Exercise. I can't stress how good exercise is for anxiety. Gentle, not anything too intense. A nice walk a day, kicking a ball around in the park, swimming. It will do nothing but good for your anxiety. Good chemicals go to your brain replacing all those negative ones. It tires you out so you are able to sleep, and you feel so much better physically and mentally after you have done some exercise.
And 2 other things that have helped me incredibly.
Take 30 minutes a day for YOU. if you have a busy life, a stressful life take 30 minutes of 'me time' every day. And do something that relaxes you. I would run a bath, pour lavendar oil in, light some candles, put my ipod on and just lay in the warm water and relax.
Knowing you are not alone!! I found people online that I relate to, some have become great lifelong friends. Don't suffer alone, you are not alone. Sharing how you feel, having somebody else have that crazy scary symptom? It's been so much help to me and one of the reasons I started my own support site.
I hope you find this of some help http://www.anxiety-central.com/
1: Get fully checked out by your Doctor. I have been regularly checked out by my doctor and all tests are normal. This is important, especially if like me you have hypochondriac tendencies. You need to keep reminding yourself of this fact.
2: BREATHE with anxiety and panic we often find that we aren't breathing properly. That leads to symptoms, that lead to panic and the whole cycle continues. Find a good breathing technique that works for you. Always make sure you belly breathe. Some great ones here http://www.calmclinic.com/anxiety/treatment/breathing-exercises
3: Keeping busy. Total mental distraction. Find a hobby, something you love that takes your mind away from you. Painting, photography, knitting, fishing, writing, crossword puzzles, cooking.. anything as long as you enjoy it and it takes your thoughts outside of yourself.
4: Eat well and get as much sleep as you can. A good balanced diet and sleep is important. Anxiety and panic is exhausting. If you're getting a good supply of nutrients and plenty of rest you are preparing your mind and body in the best way possible. Plus it helps to know you are looking after yourself the best you can too.
5: Exercise!! Exercise Exercise Exercise. I can't stress how good exercise is for anxiety. Gentle, not anything too intense. A nice walk a day, kicking a ball around in the park, swimming. It will do nothing but good for your anxiety. Good chemicals go to your brain replacing all those negative ones. It tires you out so you are able to sleep, and you feel so much better physically and mentally after you have done some exercise.
And 2 other things that have helped me incredibly.
Take 30 minutes a day for YOU. if you have a busy life, a stressful life take 30 minutes of 'me time' every day. And do something that relaxes you. I would run a bath, pour lavendar oil in, light some candles, put my ipod on and just lay in the warm water and relax.
Knowing you are not alone!! I found people online that I relate to, some have become great lifelong friends. Don't suffer alone, you are not alone. Sharing how you feel, having somebody else have that crazy scary symptom? It's been so much help to me and one of the reasons I started my own support site.
I hope you find this of some help http://www.anxiety-central.com/
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