I
itachi of death
Student
- Aug 17, 2020
- 139
I wanted to see if anyone had any tricks to dealing with overwhelming anxiety,idk what cause it but I feel like I have panic attacks all the time for no reason:(
I had to quit for a charge im facing,or I would be smoking nowMarijuana
I'm also dealing with anxiety and personally, I'd say music (soothing or just with a nice beat) and dog videos helped me the most. Sometimes even talking to someone, or talking to myself helps me.I wanted to see if anyone had any tricks to dealing with overwhelming anxiety,idk what cause it but I feel like I have panic attacks all the time for no reason:(
Sorry your going through and when I talk to myself I'm not nice,and posting this thread was the only thing I could think of to calm me down music wasn't working and I just hate myself,so I try to bring myself up while talking shit to myself saying I deserve it is a battle within its self if that makes senseI'm also dealing with anxiety and personally, I'd say music (soothing or just with a nice beat) and dog videos helped me the most. Sometimes even talking to someone, or talking to myself helps me.
Sending lots of love and hugs
I wanna die a certain way and I dont have to courage to do it,I want to either slit my wrist or set myself on fireMy solution will be ctb
Sorry your going through and when I talk to myself I'm not nice,and posting this thread was the only thing I could think of to calm me down music wasn't working and I just hate myself,so I try to bring myself up while talking shit to myself saying I deserve it is a battle within its self if that makes sense
This is the most comfort I've felt in 20 years and I appreciate and thank anyone on this forum,I've never met a better community than this one
Damn, dont you want to reconsider you method? These are extremely painfull.I wanna die a certain way and I dont have to courage to do it,I want to either slit my wrist or set myself on fire
I hate myself to the point that I want to suffer I want to feel the pain and agony,I feel I dont deserve a peaceful death,all my life I've known pain,I guess idont know how to think any other way,if I had access to a gun I wouldnt be here right nowDamn, dont you want to reconsider you method? These are extremely painfull.
My method is gun.
Acceptance is so powerful.How I've learned to manage anxiety attacks is to pay attention to them. I sit with them, pay attention to the feelings or sensations. I usually do something like put my hand on my forehead, chest, stomach, or some combination, or do a technique like TAT or EFT. When I've had enough, I pull back and then try to do something else, and they let go enough that I can, because they got some attention and don't require I keep giving it.
I've learned several things from doing this. It takes away much of the power of the anxiety attack, and the more I do this, each one has progressively less intensity and power over me. The feelings aren't going to kill me. The feelings will pass. Something is coming up because it needs attention, so I give it attention, even if I don't understand it; sometimes I eventually do understand, or sometimes it seems that some part of myself understands me as a co-part of my same whole self. Overall, I have less anxiety attacks, and I don't lose myself and my groundedness in them when next they do come up. I don't fear them anymore. I'd say when I focus on them, we exist together at the same time, I'm not "taken over" by them. It's also helped me in other stressful situations to maintain my self and my groundedness, and not get disempowered or taken away from myself by what I'm feeling or what's happening, I can instead acknowledge, "I disprefer this. It sucks, but I'm getting through it. Not everything sucks."
Thats really help im going to try those techniquesHow I've learned to manage anxiety attacks is to pay attention to them. I sit with them, pay attention to the feelings or sensations. I usually do something like put my hand on my forehead, chest, stomach, or some combination, or do a technique like TAT or EFT. When I've had enough, I pull back and then try to do something else, and they let go enough that I can, because they got some attention and don't require I keep giving it.
I've learned several things from doing this. It takes away much of the power of the anxiety attack, and the more I do this, each one has progressively less intensity and power over me. The feelings aren't going to kill me. The feelings will pass. Something is coming up because it needs attention, so I give it attention, even if I don't understand it; sometimes I eventually do understand, or sometimes it seems that some part of myself understands me as a co-part of my same whole self. Overall, I have less anxiety attacks, and I don't lose myself and my groundedness in them when next they do come up. I don't fear them anymore. I'd say when I focus on them, we exist together at the same time, I'm not "taken over" by them. It's also helped me in other stressful situations to maintain my self and my groundedness, and not get disempowered or taken away from myself by what I'm feeling or what's happening, I can instead acknowledge, "I disprefer this. It sucks, but I'm getting through it. Not everything sucks."
Wonderful advice, especially the cold water.First of all OP, I commend you for proactively learning how to better manage your emotions; I've found DBT "TIPP" skills very helpful during emotional crises:
Tip the temperature of your face with cold water (to calm down FAST): Holding your breath, put your face in a bowl of cold water, or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks. Then, hold for 30 seconds. Keep water above 50 degrees (F). Doing this activates the mammalian diving reflex, which in turn activates the parasympathetic nervous system (the counterpart to the sympathetic nervous system) that creates relaxing physiological changes and reduces "fight or flight" symptoms that can manifest as panic attack symptoms.
Intense exercise (to calm down your body when it's revved up by emotion): Engage in intense exercise, if only for a short while. Expend your body's stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc.
Paced breathing (pace your breathing by slowing it down): Breathe deeply into your body. Slow your pace of inhaling and exhaling way down (on average, 5-6 breaths/minute). Breathe out more slowly than your breathe in (for example, 5 seconds in and 7 seconds out).
Paired muscle relaxation (to calm down by pairing muscle relaxation with breathing out): While breathing into your belly deeply tense your body muscles (not so much as to cause a cramp). Notice the tension in your body. While breathing out, say the word "relax" in your mind. Let go of the tension. Notice the difference in your body.
These skills are, of course, just basic immediate ways of calming down - but with more practice, you'll experience more benefits and will be able to do this more automatically/easily in your daily life. I hope these help!
Wonderful advice, especially the cold water.
It's social and obsessive-compulsive,mostly mental but the physical aspect of it is shaking involuntary and heart beating so fast i can't think I appreciate the tipsWhat kind of anxiety are you struggling with? Generalized, social, obsessive-compulsive? Is it the mental or physical symptoms that are bothering you most? I have social anxiety with both types of symptoms, so I will speak on that:
Wow,I will definitely try these when tbe next time it happens and thank you,this is very informative and helpful.First of all OP, I commend you for proactively learning how to better manage your emotions; I've found DBT "TIPP" skills very helpful during emotional crises:
Tip the temperature of your face with cold water (to calm down FAST): Holding your breath, put your face in a bowl of cold water, or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks. Then, hold for 30 seconds. Keep water above 50 degrees (F). Doing this activates the mammalian diving reflex, which in turn activates the parasympathetic nervous system (the counterpart to the sympathetic nervous system) that creates relaxing physiological changes and reduces "fight or flight" symptoms that can manifest as panic attack symptoms.
Intense exercise (to calm down your body when it's revved up by emotion): Engage in intense exercise, if only for a short while. Expend your body's stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc.
Paced breathing (pace your breathing by slowing it down): Breathe deeply into your body. Slow your pace of inhaling and exhaling way down (on average, 5-6 breaths/minute). Breathe out more slowly than your breathe in (for example, 5 seconds in and 7 seconds out).
Paired muscle relaxation (to calm down by pairing muscle relaxation with breathing out): While breathing into your belly deeply tense your body muscles (not so much as to cause a cramp). Notice the tension in your body. While breathing out, say the word "relax" in your mind. Let go of the tension. Notice the difference in your body.
These skills are, of course, just basic immediate ways of calming down - but with more practice, you'll experience more benefits and will be able to do this more automatically/easily in your daily life. I hope these help!
Wow,I will definitely try these when tbe next time it happens and thank you,this is very informative and helpful.First of all OP, I commend you for proactively learning how to better manage your emotions; I've found DBT "TIPP" skills very helpful during emotional crises:
Tip the temperature of your face with cold water (to calm down FAST): Holding your breath, put your face in a bowl of cold water, or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks. Then, hold for 30 seconds. Keep water above 50 degrees (F). Doing this activates the mammalian diving reflex, which in turn activates the parasympathetic nervous system (the counterpart to the sympathetic nervous system) that creates relaxing physiological changes and reduces "fight or flight" symptoms that can manifest as panic attack symptoms.
Intense exercise (to calm down your body when it's revved up by emotion): Engage in intense exercise, if only for a short while. Expend your body's stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc.
Paced breathing (pace your breathing by slowing it down): Breathe deeply into your body. Slow your pace of inhaling and exhaling way down (on average, 5-6 breaths/minute). Breathe out more slowly than your breathe in (for example, 5 seconds in and 7 seconds out).
Paired muscle relaxation (to calm down by pairing muscle relaxation with breathing out): While breathing into your belly deeply tense your body muscles (not so much as to cause a cramp). Notice the tension in your body. While breathing out, say the word "relax" in your mind. Let go of the tension. Notice the difference in your body.
These skills are, of course, just basic immediate ways of calming down - but with more practice, you'll experience more benefits and will be able to do this more automatically/easily in your daily life. I hope these help!