Welcome To Panic Disorder Coping Tips Page 2 My life surrounded, lonely still My world stops at my windowsill. I look outside and want to go Into the stream, into the flow. But my old foe stands by my side His name is fear..To him I am tied. He whispers in my ear to stay It's safer to stay...remain here today He cautions me, "Don't go out there! Panic is waiting everywhere!" Yet, today, I've cut the ties Turned a deaf ear to his lies. With one small step, I venture out Fear goes with me and lurks about. I just keep going slow...so slow His power wanes...HE IS LETTING GO! Just do your worst, I say BUT I AM GOING ANYWAY! ~~by Nancy Marques~~ TEN RULES FOR COPING WITH PANIC The feelings are normal bodily reactions - exaggerated. They are not harmful - just unpleasant. Do not add frightening thoughts - negative, unpleasant consequences Describe what is happening - notice what IS not what you fear MIGHT. Wait for fear to pass - Do not fight or run away - accept it. Notice when it fades - when you stop adding frightening thoughts, it fades by itself. It is an opportunity for progress - use it to learn coping - learn to grow! Think about progress to date despite the difficulties - think how pleased you'll be when you succeed this time. When you begin to feel better, look around you, and start to plan what to do next. When you are ready to go on, start off in an easy, relaxed way. There is no need for effort or hurry. HOW EXERCISE REDUCES STRESS Muscular relaxation and exercise reduces muscle tension. It uses up the energy released by the "fight or flight" response. Prolonged aerobic exercise causes production of endorphins which produce feelings of euphoria and relaxation. Exercise improves and maintains good circulation and lowers blood pressure. Exercise may help to clear the mind of worrying thoughts and anxieties and can encourage more creativity and problem solving. Exercise improves self image, appearance and tends to control weight. Exercise may result in increased social contact and also provide a balance with other activities, eg. work/school, home and family responsibilities. TOOLS FOR COPING SKILLS When you begin to practice, expect yourself to experience some anxiety. You are doing something that you have been afraid of or avoiding for a long time, so anticipatory anxiety is appropriate. You may have some physical reactions such as lightheadedness, palpitations, sweaty palms, etc. It is your past memories of these situations that create your anxiety response. Try to switch your thinking to more realistic thoughts like: "My body is only bluffing me. I will let go and not fight the feelings." Whenever you feel the fear rising, WAIT. Don't run to your safe place immediately. Research has shown that if someone leaves a situation while in a state of panic or high anxiety, they have more difficulty returning the next time. If you have to leave, just go far enough away for the anxiety to lessen. Allow yourself time to recover before going home. Watch the fear rise and let it fall. Notice that it comes in waves. In the past, you have run at the first sign of fear and didn't give yourself a chance to see it go down. Rehearse going into a situation in a positive way. Focus on rational thinking and use your THOUGHT SWITCHING CARDS (cards with a relaxing scene with you in the scene such as an ocean front, gardens, waterfalls, etc.) often until their influence is felt. Practice thought stopping. Place emphasis on what you do, not what you feel. Remember, you are learning that YOU CAN FUNCTION WITH DISCOMFORT. Experiencing anxiety gives you an opportunity to practice coping with it. Remember, comfort is a desire, not a need. Try to function with the fear. Accept it; don't fight it. Try to focus on things outside of yourself. It is this constant internal focusing that pumps you up. Listen to what other people are saying, focus on things in the shop window, count backwards from 100 by 3, engage in conversation, listen to what is being said on the radio, imagine yourself in some pleasant place, touch something soft, recite to yourself the states and their capitals, or any other thing that will get your mind off of your feeling. Remember to go slowly. Try not to rush because this tends to pump the body up and make the anxiety worse. If you have to leave, leave as slowly as possible. Imagine yourself in slow motion. If you begin to feel lightheaded, try one or all of the following: (a) Breathe slowly through your nose to the count of 4 and then exhale through your mouth to the count of 4. (b) Always practice breathing through your nose, slowly. Try to remain in the present. It is the constant fear of what you are GOING to feel that keeps you anxious. Say to yourself, "If this is the worst it gets, can I stand it?" Identify what you are feeling at the moment; don't add to it by jumping into the future. Deal with it from moment to moment. WHAT HELPS? EXERCISE OF SPECIFIC TYPES. Yoga, because it incorporates breathing, and it is deeply meditative as well as being centering. Aerobic exercise because it lifts moods, and alleviates "sluggishness." Strengthening exercises, such as situps, pushups, squats, because a strong body, a capable body, can translate to a strong mind. GARDENING. It is meditative and absorbing. It means you can go outside , but still feel safe. It extends the safe boundaries beyond the inside of the house. It gives you exercise, and a connection to the earth. It can give a sense of achievement, which is absent when you are ill. It is a small step which can translate to much bigger steps. SELF HELP, of many varieties. Especially researching, reading lists, understanding the disorder, breaking it down to it's root parts, not concentrating on it's symptoms, which is dangerously self fulfilling for me. TRANSENDENTAL MEDITATION REGULAR AEROBIC EXERCISE PRACTICING BELLY BREATHING POSITIVE SELF-TALK A LOT OF SUPPORT from a spouse (safe person and confidant) and keeping busy. I believe therapy through contact with animals is a possibility for some of us, with positive end results. Some cats and dogs have really found a new line of work. Every week, they have to visit humans in hospitals, nursing homes, retirement homes, etc. STOPPING, SLOWING DOWN, and examining our feelings because find most times when we have a lot of anxiety it has to do with anger, hurt, or feelings of both which are conflicting. ALLOWING YOURSELF TO EXPRESS YOUR FEELINGS, whether verbally or through tears. POSITIVE SELF-TALK Positive self-talk, believing in the stronger parts of my survivor self. ANYTHING THAT KEEPS MY MIND OFF MYSELF and the physical symptoms that go along with anxiety ie. light headedness, palpitations, shortness of breath etc. Examples: puzzles, video games, basically anything that requires you to concentrate on something besides yourself. INFORMATION It helps to know that you are not the only person experiencing these terrible symptoms. I'm convinced that if I had been diagnosed properly from day 1, I wouldn't have the phobias that I have now. ALCOHOL is not recommended GIVING UP CAFFEINE PAYING ATTENTION TO MY BODY and resting accordingly. THE REALIZATION that "Dust is a protective covering for my furniture!" SIMPLIFYING AND PRIORITIZING my life. Things i have to get done get done, everything else gets its turn when i am feeling up to it. TAKING A NUMBER OF DEEP BREATHS about every half hour. SITTING IN SILENCE for a short while. CHANGING MY THINKING. I am allowed to make mistakes. What I think of myself counts, not what other people think. I don't have to please everybody. It is okay if someone gets mad at me as long as I know I am doing the right thing. GETTING INFORMED about the problem through research, and good councel. GETTING ENOUGH SLEEP FAITH -- I believe in God, but probably any spiritual awareness would be good. MEDICATION -- To finally get relief enough to try and challenge myself. SUPPORT -- therapy and sharing with other sufferers, such as the wonderful people online or support groups in your area, if you have them. WATCH THE CYCLICAL NATURE OF THE FEELINGS. Note how a high state of anxiety will be followed by a low, followed by a high, followed by an eventual low. WRITE IN MY JOURNAL. Describing my feelings. One or two or three pages and then walk around a bit, and go back and write a little more. MAJOR ATTITUDE CHANGE. Being happy, feeling good about myself etc GETTING ANGRY and fed up with PA's and Anxiety FACING FEARS directly and use the tools you're learned to cope. REMEMBER THAT PANIC ATTACKS ALWAYS END, and you'll feel ok again when it ends. COOL, WET CLOTHS helps many when an attack comes on. TRYING TO READ or concentrate on something else. LAYING DOWN. Affirmations Whatever disorder we are suffering from, whether it is anxiety related or depression related, a huge contributing factor is our own thoughts. We tend to have a lot of negative thoughts and these lead to and worsen our condition. They can be thoughts that we started ourselves, or that we heard from other people and believed enough to make them our own. A big part of our therapy is to learn to turn these thoughts around and make them positive. This is what AFFIRMATIONS are. AFFIRMATIONS are positive statements that you consciously focus on. Anyone can benefit from using Affirmations to make positive changes in health, happiness, relationships, etc., - any area of life. It is amazing how different things can seem if you think positively, rather than negatively. It isn't easy to change to this way of thinking. Many of us have been negative for years. It is something we have to be aware of and work at it. When people hear things often enough, they begin to believe them. It is true of negative thoughts such as "You are ugly," "You are worthless," etc. If it can work for negative thoughts, then it can work for positive ones as well "I am beautiful," "I am confident," "I can do it." Repeat them often enough and you will see a difference. You have to believe them. If you only repeat them out of habit, or halfheartedly, then you won't see the best results. If you truly commit yourself to them and believe them, then you can see an amazing result. Write them down and put them in places that you see frequently, such as refrigerator door, computer, pillow, steering wheel, etc., so that you repeat them throughout the day. AFFIRMATIONS are: -positive statements - "I am.......", "I can .....", "I will....." -statements of intent -change in attitude from negative to positive -positive input to your "inner computer" i.e. your brain -thought goals -creative, healing, strengthening, nourishing, uplifting AFFIRMATIONS can: -change mind, body, emotions, and spirit -help with self awareness, self knowledge, self acceptance, self esteem, self empowerment -trigger insight (when you look back to see why a certain thought came to mind) -reform thought patterns that program our minds -help us cope with the ups and downs of life Address for Anxiety Disorders Anxiety Disorders Association of America 6000 Executive Blvd., Suite 513 Rockville, MD 20852 phone: (301)231-9350 email: anxdis@aol.com Hotline for Anxiety: 1-800-64-PANIC Some Good Books On Panic Disorders "The Feeling Good Handbook", David Burns M.D. "Hope and Help for Your Nerves", Dr. Claire Weekes "More Help for Your Nerves", Dr. Claire Weekes "Peace from Nervous Suffering", Dr. Claire Weekes "Simple, Effective Treatment for Agoraphobia", Dr. Claire Weekes "The Anxiety and Phobia Workbook (2nd edition)", Edmund J. Bourne, Ph.D. There are many good books on Panic Disorders and you can find most at your local library. On these two pages, I've tried to give you some coping skills and more importantly, some hope. You are not alone out there and there is help to be found. Agoraphobia, with panic, will not go away on its own. If you feel any of the mentioned symptoms from the first page, please seek a Doctor who specializes in Panic Disorders. Some of what I've told you on this page is what I've learned through experience and some information was compiled by : National Institutes of Health, National Institute of Mental Health, NIH Publication, and TERRAP. You will find this link and many more on my Home Page. SassKittn's HomePage Thank you for viewing Page 2 of My Panic Disorder Story and Tips for Coping
Welcome To Panic Disorder Coping Tips
Page 2
My life surrounded, lonely still
My world stops at my windowsill.
I look outside and want to go
Into the stream, into the flow.
But my old foe stands by my side
His name is fear..To him I am tied.
He whispers in my ear to stay
It's safer to stay...remain here today
He cautions me, "Don't go out there!
Panic is waiting everywhere!"
Yet, today, I've cut the ties
Turned a deaf ear to his lies.
With one small step, I venture out
Fear goes with me and lurks about.
I just keep going slow...so slow
His power wanes...HE IS LETTING GO!
Just do your worst, I say
BUT I AM GOING ANYWAY!
~~by Nancy Marques~~
TEN RULES FOR COPING WITH PANIC
The feelings are normal bodily reactions - exaggerated.
They are not harmful - just unpleasant.
Do not add frightening thoughts - negative, unpleasant consequences
Describe what is happening - notice what IS not what you fear MIGHT.
Wait for fear to pass - Do not fight or run away - accept it.
Notice when it fades - when you stop adding frightening thoughts, it fades by
itself.
It is an opportunity for progress - use it to learn coping - learn to grow!
Think about progress to date despite the difficulties - think how pleased
you'll be when you succeed this time.
When you begin to feel better, look around you, and start to plan what to do
next.
When you are ready to go on, start off in an easy, relaxed way. There is no
need for effort or hurry.
HOW EXERCISE REDUCES STRESS
Muscular relaxation and exercise reduces muscle tension. It uses up the energy
released by the "fight or flight" response.
Prolonged aerobic exercise causes production of endorphins which produce
feelings of euphoria and relaxation.
Exercise improves and maintains good circulation and lowers blood pressure.
Exercise may help to clear the mind of worrying thoughts and anxieties and can
encourage more creativity and problem solving.
Exercise improves self image, appearance and tends to control weight.
Exercise may result in increased social contact and also provide a balance
with other activities, eg. work/school, home and family responsibilities.
TOOLS FOR COPING SKILLS
When you begin to practice, expect yourself to experience some anxiety.
You are doing something that you have been afraid of or avoiding for a long
time, so anticipatory anxiety is appropriate. You may have some physical
reactions such as lightheadedness, palpitations, sweaty palms, etc. It is your
past memories of these situations that create your anxiety response. Try to
switch your thinking to more realistic thoughts like: "My body is only
bluffing me. I will let go and not fight the feelings."
Whenever you feel the fear rising, WAIT.
Don't run to your safe place immediately. Research has shown that if someone
leaves a situation while in a state of panic or high anxiety, they have more
difficulty returning the next time. If you have to leave, just go far enough
away for the anxiety to lessen. Allow yourself time to recover before going
home.
Watch the fear rise and let it fall.
Notice that it comes in waves. In the past, you have run at the first sign of
fear and didn't give yourself a chance to see it go down.
Rehearse going into a situation in a positive way.
Focus on rational thinking and use your THOUGHT SWITCHING CARDS (cards with a
relaxing scene with you in the scene such as an ocean front, gardens,
waterfalls, etc.) often until their influence is felt. Practice thought
stopping.
Place emphasis on what you do, not what you feel.
Remember, you are learning that YOU CAN FUNCTION WITH DISCOMFORT.
Experiencing
anxiety gives you an opportunity to practice coping with it. Remember, comfort
is a desire, not a need. Try to function with the fear. Accept it; don't fight
it.
Try to focus on things outside of yourself.
It is this constant internal focusing that pumps you up. Listen to what other
people are saying, focus on things in the shop window, count backwards from
100 by 3, engage in conversation, listen to what is being said on the radio,
imagine yourself in some pleasant place, touch something soft, recite to
yourself the states and their capitals, or any other thing that will get your
mind off of your feeling.
Remember to go slowly.
Try not to rush because this tends to pump the body up and make the anxiety
worse. If you have to leave, leave as slowly as possible. Imagine yourself in
slow motion.
If you begin to feel lightheaded, try one or all of the following:
(a) Breathe slowly through your nose to the count of 4 and then exhale through
your mouth to the count of 4. (b) Always practice breathing through your nose,
slowly.
Try to remain in the present.
It is the constant fear of what you are GOING to feel that keeps you anxious.
Say to yourself, "If this is the worst it gets, can I stand it?" Identify what
you are feeling at the moment; don't add to it by jumping into the future.
Deal with it from moment to moment.
WHAT HELPS?
EXERCISE OF SPECIFIC TYPES. Yoga, because it incorporates breathing, and it is
deeply meditative as well as being centering. Aerobic exercise because it
lifts moods, and alleviates "sluggishness." Strengthening exercises,
such as situps, pushups, squats, because a strong body, a capable body, can
translate to a strong mind.
GARDENING. It is meditative and absorbing. It means you can go
outside , but still feel safe. It extends the safe boundaries beyond the inside
of the house. It gives you exercise, and a connection to the earth. It can give a
sense of achievement, which is absent when you are ill. It is a small step which
can translate to much bigger steps.
SELF HELP, of many varieties. Especially researching, reading lists,
understanding the disorder, breaking it down to it's root parts, not
concentrating on it's symptoms, which is dangerously self fulfilling for me.
TRANSENDENTAL MEDITATION
REGULAR AEROBIC EXERCISE
PRACTICING BELLY BREATHING
POSITIVE SELF-TALK
A LOT OF SUPPORT from a spouse (safe person and confidant) and keeping busy.
I believe therapy through contact with animals is a possibility
for some of us, with positive end results. Some cats and dogs have really
found a new line of work. Every week, they have to visit humans in hospitals,
nursing homes, retirement homes, etc.
STOPPING, SLOWING DOWN, and examining our feelings because find most times when
we have a lot of anxiety it has to do with anger, hurt, or feelings of both
which are conflicting.
ALLOWING YOURSELF TO EXPRESS YOUR FEELINGS, whether verbally or through tears.
POSITIVE SELF-TALK Positive self-talk, believing in the stronger parts of my
survivor self.
ANYTHING THAT KEEPS MY MIND OFF MYSELF and the physical symptoms that go
along
with anxiety ie. light headedness, palpitations, shortness of breath etc.
Examples: puzzles, video games, basically anything that requires you to
concentrate on something besides yourself.
INFORMATION It helps to know that you are not the only person experiencing these
terrible symptoms. I'm convinced that if I had been diagnosed properly from
day 1, I wouldn't have the phobias that I have now.
ALCOHOL is not recommended
GIVING UP CAFFEINE
PAYING ATTENTION TO MY BODY and resting accordingly.
THE REALIZATION that "Dust is a protective covering for my furniture!"
SIMPLIFYING AND PRIORITIZING my life. Things i have to get done get done,
everything else gets its turn when i am feeling up to it.
TAKING A NUMBER OF DEEP BREATHS about every half hour.
SITTING IN SILENCE for a short while.
CHANGING MY THINKING. I am allowed to make mistakes. What I think of myself
counts, not what other people think. I don't have to please everybody. It is
okay if someone gets mad at me as long as I know I am doing the right thing.
GETTING INFORMED about the problem through research, and good councel.
GETTING ENOUGH SLEEP
FAITH -- I believe in God, but probably any spiritual awareness would be good.
MEDICATION -- To finally get relief enough to try and challenge myself.
SUPPORT -- therapy and sharing with other sufferers, such as the wonderful
people online or support groups in your area, if you have them.
WATCH THE CYCLICAL NATURE OF THE FEELINGS. Note how a high state of anxiety
will be followed by a low, followed by a high, followed by an eventual low.
WRITE IN MY JOURNAL. Describing my feelings.
One or two or three pages and then walk around a bit, and go back and write a
little more.
MAJOR ATTITUDE CHANGE. Being happy, feeling good about myself etc
GETTING ANGRY and fed up with PA's and Anxiety
FACING FEARS directly and use the tools you're learned to cope.
REMEMBER THAT PANIC ATTACKS ALWAYS END, and you'll feel ok again when it
ends.
COOL, WET CLOTHS helps many when an attack comes on.
TRYING TO READ or concentrate on something else.
LAYING DOWN.
Affirmations
Whatever disorder we are suffering from, whether it is anxiety related or depression related, a huge contributing factor is our own thoughts. We tend to have a lot of negative thoughts and these lead to and worsen our condition. They can be thoughts that we started ourselves, or that we heard from other people and believed enough to make them our own.
A big part of our therapy is to learn to turn these thoughts around and make them positive. This is what AFFIRMATIONS are.
AFFIRMATIONS are positive statements that you consciously focus on.
Anyone can benefit from using Affirmations to make positive changes in health, happiness, relationships, etc., - any area of life. It is amazing how different things can seem if you think positively, rather than negatively. It isn't easy to change to this way of thinking. Many of us have been negative for years. It is something we have to be aware of and work at it.
When people hear things often enough, they begin to believe them. It is true of negative thoughts such as "You are ugly," "You are worthless," etc. If it can work for negative thoughts, then it can work for positive ones as well "I am beautiful," "I am confident," "I can do it." Repeat them often enough and you will see a difference.
You have to believe them. If you only repeat them out of habit, or halfheartedly, then you won't see the best results. If you truly commit yourself to them and believe them, then you can see an amazing result.
Write them down and put them in places that you see frequently, such as refrigerator door, computer, pillow, steering wheel, etc., so that you repeat them throughout the day.
AFFIRMATIONS are:
-positive statements - "I am.......", "I can .....", "I will....."
-statements of intent
-change in attitude from negative to positive
-positive input to your "inner computer" i.e. your brain
-thought goals
-creative, healing, strengthening, nourishing, uplifting
AFFIRMATIONS can:
-change mind, body, emotions, and spirit
-help with self awareness, self knowledge, self acceptance, self esteem, self empowerment
-trigger insight (when you look back to see why a certain thought came to mind)
-reform thought patterns that program our minds
-help us cope with the ups and downs of life
Address for Anxiety Disorders
Anxiety Disorders Association of America
6000 Executive Blvd., Suite 513
Rockville, MD 20852
phone: (301)231-9350 email: anxdis@aol.com
Hotline for Anxiety: 1-800-64-PANIC
Some Good Books On Panic Disorders
"The Feeling Good Handbook", David Burns M.D.
"Hope and Help for Your Nerves", Dr. Claire Weekes
"More Help for Your Nerves", Dr. Claire Weekes
"Peace from Nervous Suffering", Dr. Claire Weekes
"Simple, Effective Treatment for Agoraphobia", Dr. Claire Weekes
"The Anxiety and Phobia Workbook (2nd edition)", Edmund J. Bourne, Ph.D. There are many good books on Panic Disorders and you can find most at your local library.
On these two pages, I've tried to give you some coping skills and more importantly,
some hope. You are not alone out there and there is help to be found. Agoraphobia,
with panic, will not go away on its own. If you feel any of the mentioned
symptoms from the first page, please seek a Doctor who specializes in Panic Disorders.
Some of what I've told you on this page is what I've learned through
experience and some information was compiled by : National
Institutes of Health, National Institute of Mental Health,
NIH Publication, and TERRAP. You will find this link
and many more on my Home Page.
SassKittn's HomePage
Thank you for viewing Page 2 of
My Panic Disorder Story and Tips for Coping
