SteveGn
01-14-2007, 01:43 PM
This time last year I honestly didn't see much of a way out for myself from the panic and obsessive thoughts. Through hard work though, I'm now travelling the country and doing really well.
I actually think it's helpful for me to NOT think of myself as cured. Instead I prefer to think that I can now very much manage my situation. By thinking "manage", instead of "cured", I don't get caught off guard by a "what if" thought, etc.
Dwelling on negative thoughts and images is a recipe for disaster. This includes thoughts of wanting to escape. I have yet to have any good come from dwelling on things that have potential to scare the heck out of me. If some thought or image comes to mind - switch your attention to something else or "just be" (see below). Do this as often as needed. Your mind will become stronger and your confidence will grow because you will eventually start to see that you have control over this stuff. Success breeds success. This "not dwelling" is very, very important. The thoughts and images you're tryiing to avoid start losing their power or energy when they're not tended to, thus they will start to surface less and less with time.
Learn how to "just be" in the present moment. What I mean by "just be" is to not try to analyze, forecast, judge, question, etc. You're actually trying to not think of anything - you're simply being present until any negative feelings have a chance to pass by. A very helpful tip here: practice this "just being" even when you're feeling fine. This can prevent any anxiety/panic from occuring in the first place because you will start to find your life becoming calmer and calmer. Mindfulness is another word for "just being". Don't wait until you HAVE to use this technique, even though I highly recommend it even then.
Practice NOT having a negative emotional reaction to situations in your life. By learning to maintain an even emotional keel, instead of reacting with anger, frustration, resentment, jealousy, etc., can greatly assist you in NOT reacting in fear when a "what if" thought or some other "trigger" presents itself. I call it "keeping cool under fire". The benefits to this practice goes way beyong managing anxiety and panic.
None of the above suggestions were easy for me at the beginning. In fact, I wasn't even sure that any of it was going to work since I didn't know at the time that others were going through what I was, thus there were no success stories to gain confidence from, but I was still able to gradually gain more and more control over what was happening.
By the way, I didn't resort to any meds, but I was very close to doing so. I'm now glad that I didn't, but if meds are helping to relieve your suffering, then by all means do what you feel you need to do. Suffering is no fun. Hope some of this helps. I have to leave for a week or two, but will be more than glad to answer any questions when I get back. Take care and be a warrior, Steve
I actually think it's helpful for me to NOT think of myself as cured. Instead I prefer to think that I can now very much manage my situation. By thinking "manage", instead of "cured", I don't get caught off guard by a "what if" thought, etc.
Dwelling on negative thoughts and images is a recipe for disaster. This includes thoughts of wanting to escape. I have yet to have any good come from dwelling on things that have potential to scare the heck out of me. If some thought or image comes to mind - switch your attention to something else or "just be" (see below). Do this as often as needed. Your mind will become stronger and your confidence will grow because you will eventually start to see that you have control over this stuff. Success breeds success. This "not dwelling" is very, very important. The thoughts and images you're tryiing to avoid start losing their power or energy when they're not tended to, thus they will start to surface less and less with time.
Learn how to "just be" in the present moment. What I mean by "just be" is to not try to analyze, forecast, judge, question, etc. You're actually trying to not think of anything - you're simply being present until any negative feelings have a chance to pass by. A very helpful tip here: practice this "just being" even when you're feeling fine. This can prevent any anxiety/panic from occuring in the first place because you will start to find your life becoming calmer and calmer. Mindfulness is another word for "just being". Don't wait until you HAVE to use this technique, even though I highly recommend it even then.
Practice NOT having a negative emotional reaction to situations in your life. By learning to maintain an even emotional keel, instead of reacting with anger, frustration, resentment, jealousy, etc., can greatly assist you in NOT reacting in fear when a "what if" thought or some other "trigger" presents itself. I call it "keeping cool under fire". The benefits to this practice goes way beyong managing anxiety and panic.
None of the above suggestions were easy for me at the beginning. In fact, I wasn't even sure that any of it was going to work since I didn't know at the time that others were going through what I was, thus there were no success stories to gain confidence from, but I was still able to gradually gain more and more control over what was happening.
By the way, I didn't resort to any meds, but I was very close to doing so. I'm now glad that I didn't, but if meds are helping to relieve your suffering, then by all means do what you feel you need to do. Suffering is no fun. Hope some of this helps. I have to leave for a week or two, but will be more than glad to answer any questions when I get back. Take care and be a warrior, Steve
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ocdengineer
01-14-2007, 05:08 PM
What you just described is essentially mindfulness meditation. It absolutely works and that and Xanax have made my life bearable again. I am also "managing" my situation. I have a great job and wonderful family and my life back. I owe this all to a little pill called Xanax and practicing mindfulness meditation in the mornings and throughout the day as needed as Steve mentioned above.
Congrats Steve.
Later,
OE
Congrats Steve.
Later,
OE
shorebird
01-14-2007, 06:19 PM
I agree with this but would add that learning the thought countering exercises such as the tea form from cbt can accellerate the process of learning how to live in the moment and keep from letting your thoughts ruin your life.
kathyd
01-14-2007, 10:08 PM
What is the tea form from cbt?
tnmomofive
01-15-2007, 09:52 AM
Excellant post and advice.This ultimately was the only way I personally gained control over this ugly thing called GAD.I took medications off and on over a period of years but it was just masking the symptoms.I eventually had no choice but to fight this without medications and it was well worth the fight.Thanks for this great post Stevegn.
SteveGn
01-23-2007, 05:49 PM
Thanks ocdengineer and tnmomofive! You sound like true warriors - good going!
ocdengineer, yes, it is essentially mindful meditation that I was referring to in my post. I was trying to word it in more everyday terms in order to make it more understandable and doable. Before this prior year, I did a whole lot of studying on the subject, but very little actual practicing. The panic and obsessive, scary thoughts last year around this time got me on the road to consistent practice in a big, big hurry. What was at one time such an unwanted disorder has truly turned out to be a godsend, as they say. This past week has been especially groundbreaking for me, ie., moments of clarity in the direction of "present moment" living that I had yet to experience.
shorebird, I agree with you about the cbt (haven't heard of tea form though). I haven't had any actual cbt (cognitive behavioral therapy), but "self talk" at certain times, which would probably fall under the category of cbt, has also been helpful for me. In the last few months though, I pretty much have been able to put myself into the "just be" mode without having to resort to any self talk, but it's nice to know it's there if needed.
ocdengineer, yes, it is essentially mindful meditation that I was referring to in my post. I was trying to word it in more everyday terms in order to make it more understandable and doable. Before this prior year, I did a whole lot of studying on the subject, but very little actual practicing. The panic and obsessive, scary thoughts last year around this time got me on the road to consistent practice in a big, big hurry. What was at one time such an unwanted disorder has truly turned out to be a godsend, as they say. This past week has been especially groundbreaking for me, ie., moments of clarity in the direction of "present moment" living that I had yet to experience.
shorebird, I agree with you about the cbt (haven't heard of tea form though). I haven't had any actual cbt (cognitive behavioral therapy), but "self talk" at certain times, which would probably fall under the category of cbt, has also been helpful for me. In the last few months though, I pretty much have been able to put myself into the "just be" mode without having to resort to any self talk, but it's nice to know it's there if needed.
ocdengineer
01-23-2007, 10:07 PM
Nothing like some horrible obsessive thoughts to get your act together quickly, huh? Same thing here. I practiced meditation for a couple years when I had my first flare up of Pure OCD and Panic Dissorder in my early 20's and actually overcame my dissorder with just meditation. I lasted for many years utill recently. Now it is a combo of Xanax and meditation, but I feel much better and I attribute the thought control entirely to the meditation. Xanax doesn't stop your thoughts, but it does keep you from over reacting to them with panic. Meditation has actually been proven to change your brain physically. It is a very powerful tool in any type of anxiety dissorder. It is good to hear others are using the same tecniques and finding success as well. Keep us all posted on how you are doing. It is good to hear some good news every so often.
Thanks,
OE
Thanks,
OE
cvoor
01-24-2007, 11:53 AM
This is kinda funny I suppose. But a few wks ago, when I went to visit my Mom, she lives in a apt complex, I had just bought a new truck maybe a month or so ago. I parked it in the parking spot, and we went to the mall. All I could think about was, my truck getting hit by someone parking nxt to it, was I parked straight, I was parked nxt to a handicap spot, etc....I kept asking my MOm and brother if she thought my truck was going to be allright the way it was parked. It was ridiculous, I could not stop thinking about it. It's not just things like that, but checking the mail, the way my husband does certain things, etc....The list goes on, One night I could not sleep, kept thinking about Christmas shopping, ridiculous I know......
Plus, my husband says I talk too much, and fast. My attention span is rather short, I agree. I worry and concern over things at times, and not so much other times. Plus, get irritable at times, and kinda anxious.
Plus, my husband says I talk too much, and fast. My attention span is rather short, I agree. I worry and concern over things at times, and not so much other times. Plus, get irritable at times, and kinda anxious.
shorebird
01-29-2007, 10:22 PM
What is the tea form from cbt?
The main thought countering exercise in cbt where you list your inaccurate thought then the errors in that thought followed by an objective analysis of the situation. We used the cbt book by sam obitz in my group and illustrated and described them in it pretty well.
The main thought countering exercise in cbt where you list your inaccurate thought then the errors in that thought followed by an objective analysis of the situation. We used the cbt book by sam obitz in my group and illustrated and described them in it pretty well.
shorebird
01-29-2007, 10:25 PM
shorebird, I agree with you about the cbt (haven't heard of tea form though). I haven't had any actual cbt (cognitive behavioral therapy), but "self talk" at certain times, which would probably fall under the category of cbt, has also been helpful for me. In the last few months though, I pretty much have been able to put myself into the "just be" mode without having to resort to any self talk, but it's nice to know it's there if needed.
Self talk is definitely a key part of cbt and being in the "just be" mode is essentially what cbt tries to teach you to do so I think we are on the same page:) I exercise and meditate on occasion as well to help keep on an even keel. Take care and good to hear from you.
Self talk is definitely a key part of cbt and being in the "just be" mode is essentially what cbt tries to teach you to do so I think we are on the same page:) I exercise and meditate on occasion as well to help keep on an even keel. Take care and good to hear from you.
Aileen7
02-17-2007, 03:03 AM
The main thought countering exercise in cbt where you list your inaccurate thought then the errors in that thought followed by an objective analysis of the situation. We used the cbt book by sam obitz in my group and illustrated and described them in it pretty well.
I am med free for the past six months after going through a cbt group and agree that doing the tea form exercise is the key to getting out of your head and retraining your brain to eliminate anxiety. We used three books in my group but I liked the one by sam obitz best because it was easy to absorb and put into practice.
I am med free for the past six months after going through a cbt group and agree that doing the tea form exercise is the key to getting out of your head and retraining your brain to eliminate anxiety. We used three books in my group but I liked the one by sam obitz best because it was easy to absorb and put into practice.
HarryAngel
02-21-2007, 05:55 AM
I would hasten to add that people probably don't even necessarily need a CBT group, if they have a book like the Obitz book (or others that are similar.)
Aileen7
02-22-2007, 10:50 PM
I agree, but the support of a group is helpful and seeing others making progress helped keep me motivated on the days i was struggling to get going on the exercises.
jodianne
02-24-2007, 03:12 PM
Steve,
I found your post so helpful. Maybe it will encourage me to stick w/ the
meditation this time. I have suffered from anxiety and worrisome thoughts
ever being sick for almost 2 yrs with stomach problems. Just knocked my
confidence and me for a loop, and then up came the depression and anxiety
thinking I was never going to be well again.
I've been seeing a psychologist and he has talked to me about meditation
which I tried several times, but just had trouble keeping thoughts out of my
mind and gave up. My daughter also suffered from anxiety and she bought
the book "Full Catastrophe Living" by Jon Kabat-Zinn. She has done well with
it and seems to be for the most part anxiety free. However, shes 27 yrs
younger and maybe can absorb this better. Now that I have read your
success story and others, I will try harder to keep in the present and keep
neg, worrisome thoughts out by trying to dismiss them as they enter my
mind---I think that is what you are saying. I guess as I tried it, I kept thinking
I don't see how this is going to make me better.
Would love to hear any other words of encouragement that you have!!!
Thanks again for your post.
Jodianne
I found your post so helpful. Maybe it will encourage me to stick w/ the
meditation this time. I have suffered from anxiety and worrisome thoughts
ever being sick for almost 2 yrs with stomach problems. Just knocked my
confidence and me for a loop, and then up came the depression and anxiety
thinking I was never going to be well again.
I've been seeing a psychologist and he has talked to me about meditation
which I tried several times, but just had trouble keeping thoughts out of my
mind and gave up. My daughter also suffered from anxiety and she bought
the book "Full Catastrophe Living" by Jon Kabat-Zinn. She has done well with
it and seems to be for the most part anxiety free. However, shes 27 yrs
younger and maybe can absorb this better. Now that I have read your
success story and others, I will try harder to keep in the present and keep
neg, worrisome thoughts out by trying to dismiss them as they enter my
mind---I think that is what you are saying. I guess as I tried it, I kept thinking
I don't see how this is going to make me better.
Would love to hear any other words of encouragement that you have!!!
Thanks again for your post.
Jodianne
ocdengineer
02-24-2007, 08:52 PM
I just wanted to interject one thing. Meditation is not about success. It is about trying. I have been meditating on and off for many years and some days can't get thoughts out of my head for 8 breaths. In fact it took me months just to be thought free for 8 breaths, so don't be so hard on yourself and treat yourself with loving kindness. Even if all you get done is to sit for 15 minutes to a half hour and get relaxed and can't stop the thoughts, you've still relaxed more than you probably do in weeks, so it is never ever a waste of time. This is not something you will ever perfect, so don't look at it that way. Look at it as something to do to relax in the morning before you start your day.
Take care,
OE
Take care,
OE
jodianne
02-24-2007, 09:12 PM
OCDENGINEER,
Thank you for replying to my post. I guess I am just so overwhelmed and
just want this anxiety, neg thoughts, excessive worry to go away quick,
I am so tired of feeling lousy. Eventhough I KNOW there is no quick fix. I
will try to do this and stick with it. Thanks again for your concern and help.
Jodianne
Thank you for replying to my post. I guess I am just so overwhelmed and
just want this anxiety, neg thoughts, excessive worry to go away quick,
I am so tired of feeling lousy. Eventhough I KNOW there is no quick fix. I
will try to do this and stick with it. Thanks again for your concern and help.
Jodianne
SteveGn
02-25-2007, 01:40 PM
Jodianne, Got back in town Thursday. Glad you posted before I leave out again Monday. Anyway, the fact that you’re interested in the subject of meditation, and are interested in taking matters into your own hands tells me that good things are to come for you in ridding yourself of anxiety and worrisome thoughts.
What will start happening when practicing meditation/mindfulness is your way of reacting to things will change, which will, in turn, start to bring about the peacefulness that we all seek. Our reaction to things is what causes suffering - not the actual event itself. In meditation, as well as in day to day living, the practice of “not reacting” to the thoughts, events, situations, etc. that occur in our daily life and in meditation, is of paramount importance. Books will use useful words and phrases such as “no resistance”, “just be”, “letting go”, and “acceptance”. For some reason, I have found that the phrase “not reacting” seems to work best for me, along with “just be”, but everyone develops their own preferences.
Imagine a situation where someone has a flat tire and they angrily get out of the car cursing and kicking and they allow it to negatively affect the rest of their day, as well as the people they encounter, whereas someone else calmly gets out of the car, changes the tire, and calmly goes about their business. The same situation occurred, yet two completely different emotional results. The 2nd person simply accepted the situation and remained unaffected. With time, the “not reacting” can literally become a habit. When a negative thought or situation occurs that would normally invoke anxiety, panic, more negative thoughts, etc., you can instead maintain a calm even flow. If you’re someone like myself, who had gotten himself into a highly sensitized state, the practice of “not reacting” allowed my nervous system to gradually calm down and return to a normal state. With continued practice, you can become calmer than you’ve ever been. As ocdengineer said, “trying” is the key.
I tend to use the word “meditation” when referring to a formal sitting meditation, and I tend to use the word “mindfulness” when referring to everyday living. In both situations though, the practice is to “just be”. The point I wanted to make here, Jodianne, is that during formal meditation, the goal isn’t about trying to keep the number of thoughts to a minimum, but to simply “not react” when a thought does occurs and then calmly return your attention back to your point of focus. As mentioned earlier, it’s the “not reacting” that will bring the peace, and a by-product of the “not reacting” is that, with time, the thoughts, which are only energy, will occur less often and with less intensity because you won’t be feeding into or reinforcing them. But it won’t matter much if certain thoughts surface, because you will have gotten good at not reacting to them anyway.
I read one time where mindfulness is seen by some as more important than formal meditation simply because mindfulness is practiced during everyday life where the challenges to “just be” are constantly presenting themselves. I actually haven’t formally meditated in several months and have made bigger strides than ever. Having said that, I’m still a big believer in formal meditation, but if it doesn’t appeal to you, then “just be” with your everyday life situations. If you can do both, then that’s even better, in my opinion.
I don’t know what kind of worrisome thoughts you’re having, but sometimes it can be very helpful to turn toward them and see why they’re troubling you. You might ask yourself some “what if”, or “so what” questions, with the final result being that the thoughts are no longer worrisome to you.
I hope I was able to answer some of your questions and be of help. By the way, I've read some of Jon Kabat-Zin's books on mindfulness and found them helpful. Take care, Steve
What will start happening when practicing meditation/mindfulness is your way of reacting to things will change, which will, in turn, start to bring about the peacefulness that we all seek. Our reaction to things is what causes suffering - not the actual event itself. In meditation, as well as in day to day living, the practice of “not reacting” to the thoughts, events, situations, etc. that occur in our daily life and in meditation, is of paramount importance. Books will use useful words and phrases such as “no resistance”, “just be”, “letting go”, and “acceptance”. For some reason, I have found that the phrase “not reacting” seems to work best for me, along with “just be”, but everyone develops their own preferences.
Imagine a situation where someone has a flat tire and they angrily get out of the car cursing and kicking and they allow it to negatively affect the rest of their day, as well as the people they encounter, whereas someone else calmly gets out of the car, changes the tire, and calmly goes about their business. The same situation occurred, yet two completely different emotional results. The 2nd person simply accepted the situation and remained unaffected. With time, the “not reacting” can literally become a habit. When a negative thought or situation occurs that would normally invoke anxiety, panic, more negative thoughts, etc., you can instead maintain a calm even flow. If you’re someone like myself, who had gotten himself into a highly sensitized state, the practice of “not reacting” allowed my nervous system to gradually calm down and return to a normal state. With continued practice, you can become calmer than you’ve ever been. As ocdengineer said, “trying” is the key.
I tend to use the word “meditation” when referring to a formal sitting meditation, and I tend to use the word “mindfulness” when referring to everyday living. In both situations though, the practice is to “just be”. The point I wanted to make here, Jodianne, is that during formal meditation, the goal isn’t about trying to keep the number of thoughts to a minimum, but to simply “not react” when a thought does occurs and then calmly return your attention back to your point of focus. As mentioned earlier, it’s the “not reacting” that will bring the peace, and a by-product of the “not reacting” is that, with time, the thoughts, which are only energy, will occur less often and with less intensity because you won’t be feeding into or reinforcing them. But it won’t matter much if certain thoughts surface, because you will have gotten good at not reacting to them anyway.
I read one time where mindfulness is seen by some as more important than formal meditation simply because mindfulness is practiced during everyday life where the challenges to “just be” are constantly presenting themselves. I actually haven’t formally meditated in several months and have made bigger strides than ever. Having said that, I’m still a big believer in formal meditation, but if it doesn’t appeal to you, then “just be” with your everyday life situations. If you can do both, then that’s even better, in my opinion.
I don’t know what kind of worrisome thoughts you’re having, but sometimes it can be very helpful to turn toward them and see why they’re troubling you. You might ask yourself some “what if”, or “so what” questions, with the final result being that the thoughts are no longer worrisome to you.
I hope I was able to answer some of your questions and be of help. By the way, I've read some of Jon Kabat-Zin's books on mindfulness and found them helpful. Take care, Steve
jodianne
02-25-2007, 03:58 PM
Steve,
Thank you so much for replying, you have given me hope and I really
appreciate it and so will many others on this board if they are fortunate
enough to get to this thread. Glad I caught you before you left again as I
was looking forward to your reponse.
I've been seeing a psychologist for the anxiety and it helps, but I do all the
talking and don't really feel he helps me a great deal. Although he has
mentioned several times (just as you have) that it's not the actual event that
causes the anxiety, but my reaction. I guess what I don't understand is
the "not reacting" to the thoughts that give me that "scared, worried"
feeling. You gave the flat tire example. I would be one that would not
react to that, would just have it changed and so be it. My problem seems
to be more of health problems. The anx started when I was
sick for 2 yrs w/ stomach probs, lost a lot of wt. and had a fear that I would
never get better. To make a long story short, that has resolved after seeing
four gastros. However I was left with the anx. Now every time I don't feel
well, my thoughts just go to "what if" I don't get better. Who is going to
take care of my family. Another is if my father (89) gets sick, am I going to be able to handle this with my anxiety problem. I worry if I get sick that I don't want to be a burden to my family, I want to
be the one to help them as I always have, but w/ the anx, I just don't feel strong and confident that
I can and get concerned that I won't be able to be of help to them if I am
not well. The anx keeps me from doing what I want to do and then that is
where I get the frustration, anger etc. Now I know what you are saying is
that this is the reaction that is causing the anxiety right??
I'm familiar with the formal meditation and that is what I have just started
to do eventhough the psychologist has asked me to do this several times.
After hearing your success story, I feel I can give this a better try. I'm not
sure I thoroughly understand the mindfulness. Do you mean in every day
situations when a worrisome thought comes in or find myself beginning to
dwell, just dismiss it??
I just don't seem to be able to handle things like I did. Lost my confidence
and toughness since I have the anxiety. But, reading your post tells me that
if I do meditation and mindfulness, I can get my body out of this "overly
alert" state and will be able to handle things again.
Thanks again Steve, you really seem to have the handle on this. You should
be a psychologist! I find your explanation much better the pshychologist!
Many yrs ago I had panic attacks and was lucky enough to find a psychologist
who had suffered from this himself as a young man and that was the reason
he became a psychologist. He was very, very good because he knew exactly
how you felt. Unfortunately he only works with hardened criminals now or
I would be seeing him!!
Take care and thanks again.:wave:
Jodianne
Thank you so much for replying, you have given me hope and I really
appreciate it and so will many others on this board if they are fortunate
enough to get to this thread. Glad I caught you before you left again as I
was looking forward to your reponse.
I've been seeing a psychologist for the anxiety and it helps, but I do all the
talking and don't really feel he helps me a great deal. Although he has
mentioned several times (just as you have) that it's not the actual event that
causes the anxiety, but my reaction. I guess what I don't understand is
the "not reacting" to the thoughts that give me that "scared, worried"
feeling. You gave the flat tire example. I would be one that would not
react to that, would just have it changed and so be it. My problem seems
to be more of health problems. The anx started when I was
sick for 2 yrs w/ stomach probs, lost a lot of wt. and had a fear that I would
never get better. To make a long story short, that has resolved after seeing
four gastros. However I was left with the anx. Now every time I don't feel
well, my thoughts just go to "what if" I don't get better. Who is going to
take care of my family. Another is if my father (89) gets sick, am I going to be able to handle this with my anxiety problem. I worry if I get sick that I don't want to be a burden to my family, I want to
be the one to help them as I always have, but w/ the anx, I just don't feel strong and confident that
I can and get concerned that I won't be able to be of help to them if I am
not well. The anx keeps me from doing what I want to do and then that is
where I get the frustration, anger etc. Now I know what you are saying is
that this is the reaction that is causing the anxiety right??
I'm familiar with the formal meditation and that is what I have just started
to do eventhough the psychologist has asked me to do this several times.
After hearing your success story, I feel I can give this a better try. I'm not
sure I thoroughly understand the mindfulness. Do you mean in every day
situations when a worrisome thought comes in or find myself beginning to
dwell, just dismiss it??
I just don't seem to be able to handle things like I did. Lost my confidence
and toughness since I have the anxiety. But, reading your post tells me that
if I do meditation and mindfulness, I can get my body out of this "overly
alert" state and will be able to handle things again.
Thanks again Steve, you really seem to have the handle on this. You should
be a psychologist! I find your explanation much better the pshychologist!
Many yrs ago I had panic attacks and was lucky enough to find a psychologist
who had suffered from this himself as a young man and that was the reason
he became a psychologist. He was very, very good because he knew exactly
how you felt. Unfortunately he only works with hardened criminals now or
I would be seeing him!!
Take care and thanks again.:wave:
Jodianne
SteveGn
02-25-2007, 10:05 PM
Jodianne, Thanks for the kind words! More parents should be like yourself. Your desire to be there for your family as provider and protector is very admirable. Of course, being concerned to a degree that it creates anxiety is a matter that needs to be addressed and that is something that you are doing here, so I give you a big “thumbs up” for caring and addressing the issue, and hope you do the same. Please don’t get down on yourself; you don’t deserve it.
I think that a part of the meditation/mindfulness practice is accepting the fact that sometimes things happen in this world that are out of our control. As much as we would like our life to go a certain way, sometimes they simply don’t, regardless of the effort. When all is said and done though, a person who believes that spiritual/personal growth is paramount to anything else, can look back and see that more growth was obtained not only for themselves but for those around them, as a result of what happened. I personally have obtained way more personal growth the last year than maybe all the others put together, yet there was a period of time that I would have traded what I was going through for just about anything else. That doesn’t mean that we wish things to go badly, but by realizing that the outcome actually can result in more growth, then hopefully a “letting go” toward future events will occur, thus making it easier to not dwell or negatively react, for even a moment, on intrusive, worrisome thoughts.
This is where some form of CBT can be useful to use in conjunction with a meditation/mindfulness practice. When I was going through a hellish time, I finally started saying to myself that I wasn’t put on this Earth to dwell on negative thoughts and images, as well as be anxious, panicky, and in a seemingly hopeless gloom and doom state. I would then change the mental channel and go about my business. It was also very, very helpful for me to take on the attitude, as mentioned above, that what I was going through had a purpose, which, in my opinion, was spiritual growth. I’ve gotten really good at not worrying about possible negative future events, since they’ll end up accelerating my growth when all the smoke has cleared. In that regards, calling them “negative” is no longer appropriate. Referring to them as “opportunities for growth” is more accurate, in my opinion. The bottom line that I’m getting at here, is to not dwell on possible negative outcomes (or opportunities for growth, right) since it may be exactly what needs to happen in the first place. Yes I know - easier said than done! In my strong opinion, what you’re going through now, Jodianne, is needed for you to get to the next level. Perseverance is the key!
By the way, you mentioned meditation vs. mindfulness. They’re actually the same thing - learning to “just be” in the present moment. As I mentioned in my last post, I prefer to use the word mindfulness when referring to practicing “just being” in everyday living. I think that there are different levels of meditation/mindfulness practice though. There was a time when the best that I could do at any given moment was to try and avoid thinking about the negative thoughts and images that were causing me much anxiety and panic. I was in too much of a sensitized state to do much more than that. As a result of not feeding into or dwelling on those negative thoughts and images, my nervous system was allowed to gradually calm down and become less sensitized. It then became easier for me to calmly practice “just being” in the present moment which is how meditation/mindfulness is more commonly thought of. Therefore, I suggest starting with getting desensitized through “not dwelling” and also “not reacting” in a negative way, if and when some worrisome thought or situation emerges. Work at maintaining a calm, even flow - “just be”.
Also, some form of CBT, such as some of the self talk that I mentioned, or the CBT suggestions that others have made on this thread may be helpful to you. There was a time when I would keep an index card in a location where I would regularly see it, that would have words or phrases on it as reminders. The words would change as time went on according to what I felt was needed at the time. I’ve mentioned most of them on this thread.
Another thing that helped me was to take advantage of the times when I would wake up at night and be trying to get back to sleep. I would focus on my breath (low in the abdomen, which is the correct way to breath, by the way), the same as I would do in a formal meditation until I fell back to sleep. This creates a win-win situation. Either you’re back to sleep or meditating. Hard to go wrong there! Take care, Steve
I think that a part of the meditation/mindfulness practice is accepting the fact that sometimes things happen in this world that are out of our control. As much as we would like our life to go a certain way, sometimes they simply don’t, regardless of the effort. When all is said and done though, a person who believes that spiritual/personal growth is paramount to anything else, can look back and see that more growth was obtained not only for themselves but for those around them, as a result of what happened. I personally have obtained way more personal growth the last year than maybe all the others put together, yet there was a period of time that I would have traded what I was going through for just about anything else. That doesn’t mean that we wish things to go badly, but by realizing that the outcome actually can result in more growth, then hopefully a “letting go” toward future events will occur, thus making it easier to not dwell or negatively react, for even a moment, on intrusive, worrisome thoughts.
This is where some form of CBT can be useful to use in conjunction with a meditation/mindfulness practice. When I was going through a hellish time, I finally started saying to myself that I wasn’t put on this Earth to dwell on negative thoughts and images, as well as be anxious, panicky, and in a seemingly hopeless gloom and doom state. I would then change the mental channel and go about my business. It was also very, very helpful for me to take on the attitude, as mentioned above, that what I was going through had a purpose, which, in my opinion, was spiritual growth. I’ve gotten really good at not worrying about possible negative future events, since they’ll end up accelerating my growth when all the smoke has cleared. In that regards, calling them “negative” is no longer appropriate. Referring to them as “opportunities for growth” is more accurate, in my opinion. The bottom line that I’m getting at here, is to not dwell on possible negative outcomes (or opportunities for growth, right) since it may be exactly what needs to happen in the first place. Yes I know - easier said than done! In my strong opinion, what you’re going through now, Jodianne, is needed for you to get to the next level. Perseverance is the key!
By the way, you mentioned meditation vs. mindfulness. They’re actually the same thing - learning to “just be” in the present moment. As I mentioned in my last post, I prefer to use the word mindfulness when referring to practicing “just being” in everyday living. I think that there are different levels of meditation/mindfulness practice though. There was a time when the best that I could do at any given moment was to try and avoid thinking about the negative thoughts and images that were causing me much anxiety and panic. I was in too much of a sensitized state to do much more than that. As a result of not feeding into or dwelling on those negative thoughts and images, my nervous system was allowed to gradually calm down and become less sensitized. It then became easier for me to calmly practice “just being” in the present moment which is how meditation/mindfulness is more commonly thought of. Therefore, I suggest starting with getting desensitized through “not dwelling” and also “not reacting” in a negative way, if and when some worrisome thought or situation emerges. Work at maintaining a calm, even flow - “just be”.
Also, some form of CBT, such as some of the self talk that I mentioned, or the CBT suggestions that others have made on this thread may be helpful to you. There was a time when I would keep an index card in a location where I would regularly see it, that would have words or phrases on it as reminders. The words would change as time went on according to what I felt was needed at the time. I’ve mentioned most of them on this thread.
Another thing that helped me was to take advantage of the times when I would wake up at night and be trying to get back to sleep. I would focus on my breath (low in the abdomen, which is the correct way to breath, by the way), the same as I would do in a formal meditation until I fell back to sleep. This creates a win-win situation. Either you’re back to sleep or meditating. Hard to go wrong there! Take care, Steve
BellaM
03-01-2007, 09:41 AM
Dear SteveGn
What a fantastic post your first post on this thread is - I actually printed it out and carry it around with me. Although I am not into meditation and CBT etc. and never have been, my anxiety issues caused me to have counselling for seven years. That did help a huge deal, but of course when you finish, you are on your own. Ever since then, I was over-analysing everything - but since reading your post, I carry around in my head the words JUST BE, and it really helps. I have also felt a whole lot better since taking on board the concept of rather than desperately trying to put the whole big anxiety problem behind me and trying to make it "something that happened in my past", something at which I have never succeeded because it is still a problem in the present, but instead, I tried turning my thoughts around and saying, "hey, I guess I may never be 'cured' " (which used to be my complete and total aim), to now saying "well, I may not ever be cured, but at least I can manage this condition". And do you know, I feel a whole lot better for thinking that.
Many thanks again.
Bella
What a fantastic post your first post on this thread is - I actually printed it out and carry it around with me. Although I am not into meditation and CBT etc. and never have been, my anxiety issues caused me to have counselling for seven years. That did help a huge deal, but of course when you finish, you are on your own. Ever since then, I was over-analysing everything - but since reading your post, I carry around in my head the words JUST BE, and it really helps. I have also felt a whole lot better since taking on board the concept of rather than desperately trying to put the whole big anxiety problem behind me and trying to make it "something that happened in my past", something at which I have never succeeded because it is still a problem in the present, but instead, I tried turning my thoughts around and saying, "hey, I guess I may never be 'cured' " (which used to be my complete and total aim), to now saying "well, I may not ever be cured, but at least I can manage this condition". And do you know, I feel a whole lot better for thinking that.
Many thanks again.
Bella
shorebird
03-02-2007, 03:17 PM
What a great thread this has become. The cbt exercises are what taught me how to stop worrying so much and "just be." Now I am living in the present rather than fearing everything in the future.
SteveGn
03-07-2007, 12:16 PM
BellaM and Shorebird, I’m very glad that something I said has been of help to you. What a great tool the Internet and this healthboard are for helping and supporting one another!
I started thinking some more on some of the things that helped me out when I was going through a rough time and was surprised that I had forgotten them when I originally posted on this thread. I thought I would share them here because they were very helpful to me.
The following helped to take some of the power away from the negative thoughts and “triggers” that were eating me up. Instead of seeing them as some six-headed dragon that was trying to knock my front door down and gobble me up, I finally started seeing them as teammates (or coaches, allies, reminders) that were pushing me toward more personal growth and the practice of mindfulness ( or “just being”). I would thank them for helping me, instead of an opposite type reaction. When something is thought of in a negative fashion, it tends to holds its power.
When I would get in a situation such as a social setting, or on my way to one, and anxiety would start flaring up, I would replace the word “anxious” with the word “excited”. In other words, I would think, “I’m excited to be here”, or “This wedding that I’m going to is going to be exciting”. This really helped to take the edge off of the anxiety. I’m pretty sure I read about this technique in a book on phobias.
Along similar lines as the above paragraph, it’s only natural to feel anxious at times. Instead of saying to yourself, “Oh heck, there’s my anxiety or panic problem trying to come forth”, substitute that with words such as, “This is a common situation for people to feel nervous and anxious”. In other words, be careful not to blame the anxiety/panic problem every time you feel uncomfortable, when you may simply be experiencing a somewhat natural and common reaction.
Slowing down my physical movements helps to calm me and remain more in the present moment. I’ve always seemed to suffer from “hurryupitis”. This is actually a common mindfulness practice which really works if you can stick with it. I’m still surprised at how easy it is for me to find myself back in a hurry up mode - and for no apparent reason.
Don’t know if this will be of any help but feel a need to add it here. I personally seemed to be helped by taking magnesium. I still take about 400 mg a day, along with the same amount of calcium ( supposedly the calcium is needed in order for the magnesium to be effective). The magnesium seems to be especially helpful with heart issues, such as rapid and/or irregular heart rate, and also seemed to take the edge off of some of the anxiety and panic for me. Some feel that a deficiency of magnesium IS the reason for some of the above problems and many other health problems. Our soils are becoming depleted of this important mineral, according to sources that I’ve read.
Well I have to hit the road for a few days. Hope some of these suggestions will be of help to someone - they certainly have helped me. Take care, Steve
I started thinking some more on some of the things that helped me out when I was going through a rough time and was surprised that I had forgotten them when I originally posted on this thread. I thought I would share them here because they were very helpful to me.
The following helped to take some of the power away from the negative thoughts and “triggers” that were eating me up. Instead of seeing them as some six-headed dragon that was trying to knock my front door down and gobble me up, I finally started seeing them as teammates (or coaches, allies, reminders) that were pushing me toward more personal growth and the practice of mindfulness ( or “just being”). I would thank them for helping me, instead of an opposite type reaction. When something is thought of in a negative fashion, it tends to holds its power.
When I would get in a situation such as a social setting, or on my way to one, and anxiety would start flaring up, I would replace the word “anxious” with the word “excited”. In other words, I would think, “I’m excited to be here”, or “This wedding that I’m going to is going to be exciting”. This really helped to take the edge off of the anxiety. I’m pretty sure I read about this technique in a book on phobias.
Along similar lines as the above paragraph, it’s only natural to feel anxious at times. Instead of saying to yourself, “Oh heck, there’s my anxiety or panic problem trying to come forth”, substitute that with words such as, “This is a common situation for people to feel nervous and anxious”. In other words, be careful not to blame the anxiety/panic problem every time you feel uncomfortable, when you may simply be experiencing a somewhat natural and common reaction.
Slowing down my physical movements helps to calm me and remain more in the present moment. I’ve always seemed to suffer from “hurryupitis”. This is actually a common mindfulness practice which really works if you can stick with it. I’m still surprised at how easy it is for me to find myself back in a hurry up mode - and for no apparent reason.
Don’t know if this will be of any help but feel a need to add it here. I personally seemed to be helped by taking magnesium. I still take about 400 mg a day, along with the same amount of calcium ( supposedly the calcium is needed in order for the magnesium to be effective). The magnesium seems to be especially helpful with heart issues, such as rapid and/or irregular heart rate, and also seemed to take the edge off of some of the anxiety and panic for me. Some feel that a deficiency of magnesium IS the reason for some of the above problems and many other health problems. Our soils are becoming depleted of this important mineral, according to sources that I’ve read.
Well I have to hit the road for a few days. Hope some of these suggestions will be of help to someone - they certainly have helped me. Take care, Steve
shorebird
03-08-2007, 02:21 PM
Hi Steve, I hope your trip goes well and I bet you are 'excited' about it rather than 'anxious' about it :) These are great tips and very similar to some of the techniques I have incorporated into my life. I like the excited one because I often have to remiund myself that situations I dread often turn out to be the most enjoyable for me and that happened to me just last night!
P.S. Where did you travel to?
P.S. Where did you travel to?
BayouBound
03-10-2007, 06:04 PM
Steve,
I am very new to this I have never been to a doctor or therapists about my anxiety but it is almost get to be too much to bear. It is not all the time it is just in certain circumstances. I really don't feel like I need to be medicated because of it's randomness but I guess I'm not ruling it out if that's what it takes. I just need some advice from you or anyone else that can point me in the direction of what I should do. Also I would like to hear more specifically about what I can do to as you said "just be in the moment". I feel like I am a very strong person mentally and would like to give that a try. My sister recommended yoga to me but I have such a busy schedule I need something I can do on my own on my own time.
This is something I have struggle with for about a year now. I don't want to say it makes me feel like dying all the time as some people have said but on the occassions that it comes I feel completely miserable and overwhelmed so I really feel what they are saying. I have to do something about this because honestly I don't want to live with this anymore. I thought it was something I could just deal with and I would get over it but it's just not that easy. I appreciate any advice anyone has to offer. Thanks everybody.
Marc
I am very new to this I have never been to a doctor or therapists about my anxiety but it is almost get to be too much to bear. It is not all the time it is just in certain circumstances. I really don't feel like I need to be medicated because of it's randomness but I guess I'm not ruling it out if that's what it takes. I just need some advice from you or anyone else that can point me in the direction of what I should do. Also I would like to hear more specifically about what I can do to as you said "just be in the moment". I feel like I am a very strong person mentally and would like to give that a try. My sister recommended yoga to me but I have such a busy schedule I need something I can do on my own on my own time.
This is something I have struggle with for about a year now. I don't want to say it makes me feel like dying all the time as some people have said but on the occassions that it comes I feel completely miserable and overwhelmed so I really feel what they are saying. I have to do something about this because honestly I don't want to live with this anymore. I thought it was something I could just deal with and I would get over it but it's just not that easy. I appreciate any advice anyone has to offer. Thanks everybody.
Marc
shorebird
03-16-2007, 02:08 PM
Bayou, the cbt exercise called the tea form teaches you how to get out of your head and live in the present and you can do it on your own time. They eventually train you to be this way naturally without needing to do them but I still use them all the time. Give them a try.
SteveGn
03-17-2007, 11:33 AM
Shorebird, I’m glad to report that I didn’t need to replace the word “anxious” with “exciting” during my trip since I felt very relaxed the whole time. Good to hear about your positive experience the other night . By the way, I was in the OH and PA area. I travel all over the U.S., but it varies from week to week.
BayouBound, Sorry you’re having a rough time. This whole anxiety thing seems to have many different faces to it. Some people have a generalized anxiety (GAD) that seems to be present for no apparent reason - or maybe reasons that aren’t yet detected. Others seem to have panic attacks for no apparent reason. It sounds like you may know the reasons for your anxiety, which at least gives you a head start in getting through it. Either way, a meditation/mindfulness practice is something I would highly recommend to anyone, even if they weren’t feeling any anxiety.
Jon Kabat-Zinn has a book called “Calming Your Anxious Mind: How Mindfulness and Compassion Can Free You From Anxiety, Fear, and Panic (co-authored by Jeffrey Brantley). I haven’t actually read this book, but years back I read a book on mindfulness by Kabat-Zinn and found it very helpful. The title of the book started with something such as “Wherever You Go, There You Are…“. He also has a CD-Audio called “Mindfulness For Beginners”.
For someone who wants to not only read about the basic how-to of meditation and mindfulness, but also wants to read about the spiritual aspects of it, the book “Mindfulness In Plain English” by Bhante Gunaratana, is hard to beat. Chapters such as “Mindfulness vs. Concentration”, “What’s In It For You”, and other very useful chapters help make this book one of my favorites. As the title suggests, it really is worded in a very understandable manner.
I don’t know specifically the circumstances that are causing your anxiety, but a CBT book such as the one Shorebird suggested may be very useful to you. The “Anxiety & Phobia Workbook” by Edmund J. Bourne, may work well for you also. Hang in there Marc and keep us posted. Steve
BayouBound, Sorry you’re having a rough time. This whole anxiety thing seems to have many different faces to it. Some people have a generalized anxiety (GAD) that seems to be present for no apparent reason - or maybe reasons that aren’t yet detected. Others seem to have panic attacks for no apparent reason. It sounds like you may know the reasons for your anxiety, which at least gives you a head start in getting through it. Either way, a meditation/mindfulness practice is something I would highly recommend to anyone, even if they weren’t feeling any anxiety.
Jon Kabat-Zinn has a book called “Calming Your Anxious Mind: How Mindfulness and Compassion Can Free You From Anxiety, Fear, and Panic (co-authored by Jeffrey Brantley). I haven’t actually read this book, but years back I read a book on mindfulness by Kabat-Zinn and found it very helpful. The title of the book started with something such as “Wherever You Go, There You Are…“. He also has a CD-Audio called “Mindfulness For Beginners”.
For someone who wants to not only read about the basic how-to of meditation and mindfulness, but also wants to read about the spiritual aspects of it, the book “Mindfulness In Plain English” by Bhante Gunaratana, is hard to beat. Chapters such as “Mindfulness vs. Concentration”, “What’s In It For You”, and other very useful chapters help make this book one of my favorites. As the title suggests, it really is worded in a very understandable manner.
I don’t know specifically the circumstances that are causing your anxiety, but a CBT book such as the one Shorebird suggested may be very useful to you. The “Anxiety & Phobia Workbook” by Edmund J. Bourne, may work well for you also. Hang in there Marc and keep us posted. Steve
BayouBound
03-18-2007, 01:56 PM
I just ordered the book "wherever you go, there you are" from amazon since you said it helped you out alot steve. I would rather take the approach that you have taken and not turn to medication rather focus on meditation and being in the moment. I really think that even if I wasn't having these anxiety problems this is something I really need in my life. I need to be able to live my life in the moment because I generally worry too much about things and how they are going to work out for me. I am still in college so though this is one of the funnest times of my life it is getting closer and closer to the real world for me and honestly my worrying is just taking away from the fun I am supposed to be having right now. I just worry about things that I cannot control in my life and it is just hard on me. I just need to live in the moment as best I can. I know this won't be easy but I'll keep yall posted on my progress thanks for the help.
Marc
Marc
BayouBound
03-18-2007, 02:03 PM
Shorebird,
can you tell me more about these CBT tea exercises and where I can find material on them? Thanks for the help
can you tell me more about these CBT tea exercises and where I can find material on them? Thanks for the help
SteveGn
03-19-2007, 12:19 PM
BayouBound, Good to see that you're taking charge of your situation. In my opinion, that is the first and most important step along the way. Good going, Steve
Stepper
03-20-2007, 02:29 PM
What a wonderful post! It was calming to read it. Thank you. I really want to print this out, but I don't think that is allowed so I won't do it. Hopefully I can remember to "just be." I like that a lot.
ms_mod
03-20-2007, 03:33 PM
Stepper,
If you wish to print out a post that you've found helpful...just to carry it around with your or refer to it for help that's not a problem.
The thing you CAN'T do is copy and paste anything found on this site and post it anywhere else.
So as long as it's just for you and not to be posted elsewhere there's no problem.
Ms_Mod
If you wish to print out a post that you've found helpful...just to carry it around with your or refer to it for help that's not a problem.
The thing you CAN'T do is copy and paste anything found on this site and post it anywhere else.
So as long as it's just for you and not to be posted elsewhere there's no problem.
Ms_Mod
Stepper
03-20-2007, 04:17 PM
Oh yea. Thank you.
LiannC
03-26-2007, 07:14 PM
Hey Steve. Just wanted to thank you for your post, it has been the most help for me in conquering my anxiety. I will also be seeing a counselor as well. Any more helpful hints you have, Id love to hear. Thanks again! :D
shorebird
03-28-2007, 05:26 PM
Steve I'm glad your trip went well and you were relaxed all through it. I am sure it can get pretty stressful traveling that much if you don't stay on top of yourself and live in the moment. This is really a great thread and thanks for all of your suggestions!
shorebird
03-28-2007, 05:35 PM
Hi Bayou,
I learned to do the tea form exercise in the book Been there, done that? Do This! by sam obitz that we used in my group. The tea form is a thought countering exercise in cbt where you list your inaccurate thought then the errors in that thought followed by an objective analysis of the situation. As the author says it is the exercise that can turn a worrier into a warrior in a short period of time and that is what it has done for me :)
I know what you mean about wasting your college years worrying as I did the same thing. There is no time like the present to work on yourself and get better; I wish I discovered cbt and the tea form when I was in college. Good for you for taking the steps to get better and learn to live in the moment!
I learned to do the tea form exercise in the book Been there, done that? Do This! by sam obitz that we used in my group. The tea form is a thought countering exercise in cbt where you list your inaccurate thought then the errors in that thought followed by an objective analysis of the situation. As the author says it is the exercise that can turn a worrier into a warrior in a short period of time and that is what it has done for me :)
I know what you mean about wasting your college years worrying as I did the same thing. There is no time like the present to work on yourself and get better; I wish I discovered cbt and the tea form when I was in college. Good for you for taking the steps to get better and learn to live in the moment!
SteveGn
04-02-2007, 11:57 PM
Stepper, LiannC, and Shorebird, Sorry for the delay in replying. You are all very welcomed and I'm truly glad I could be of help.
LiannC, I was thinking about a couple of things while I was on the road that I thought may be useful and will be posting them probably early tomorrow.
LiannC, I was thinking about a couple of things while I was on the road that I thought may be useful and will be posting them probably early tomorrow.
SteveGn
04-03-2007, 12:00 PM
I was thinking about “distractions” the other day, in regards to warding off panic, and wanted to share my opinion on them, as well as what worked for me.
When I was really struggling with my panic disorder, I felt that, in the long run, relying only on some sort of distraction to ward off a panic attack, was only a temporary fix. I knew that I needed to eventually learn to “just be” through practicing mindfulness in order to get more permanent results. However, in the early going when my nervous system was in a very sensitized state, the onset of panic would mean needing to resort to distracting myself with whatever means was available at the time. I also felt that if I had a distraction that I could rely on, then the reassurance and confidence that it could give me would help prevent a panic attack from even reaching the beginning stages, which, in turn, would give my nervous system a chance to start returning to normal. The practice of “just being” would then be easier to accomplish.
I had various means of distraction such as grabbing a golf club and going outside and hitting balls into a field nearby (I still consider myself a golf instructor, among other things, and would concentrate hard on my technique), or picking up my guitar which I bought solely for distraction purposes (still can’t play the thing though, and haven‘t touched it in months). I also had an electronic memory game that forced me to concentrate hard. Yoga worked well as long as I really focused on the correct form. The problem I had with these distractions was that I couldn’t use them in all my daily situations, and I didn’t want to have to lug the memory game around with me all the time.
A distraction that I eventually found that not only distracted me more than any of the others, but I could also have it available at any time, was a variation on tongue twisters. I’m sure it all sounds a little silly, but it sure worked well for me. You’ve probably heard of the Peter Piper picked a peck of pickled peppers….. (or something similar to that). Well the variation that I added to it was to pick a letter of the alphabet and start putting a sentence together starting most of the words with that letter. It became more of an exercise in concentrating on finding an appropriate word, instead of speed and trying not to get tongue tied. I also would mentally visualize the sentence and the blank space where the next word would go. The visualizing part was very important for me because it replaced the thoughts and images that were causing me panic, as well as forced me to concentrate harder, which was the whole point behind the distraction. If you try this, I wouldn’t get too concerned if the sentence doesn’t make a whole lot of sense - forcing your concentration is the key.
Does anyone have any distractions that have worked well for them that they would like to share?
When I was really struggling with my panic disorder, I felt that, in the long run, relying only on some sort of distraction to ward off a panic attack, was only a temporary fix. I knew that I needed to eventually learn to “just be” through practicing mindfulness in order to get more permanent results. However, in the early going when my nervous system was in a very sensitized state, the onset of panic would mean needing to resort to distracting myself with whatever means was available at the time. I also felt that if I had a distraction that I could rely on, then the reassurance and confidence that it could give me would help prevent a panic attack from even reaching the beginning stages, which, in turn, would give my nervous system a chance to start returning to normal. The practice of “just being” would then be easier to accomplish.
I had various means of distraction such as grabbing a golf club and going outside and hitting balls into a field nearby (I still consider myself a golf instructor, among other things, and would concentrate hard on my technique), or picking up my guitar which I bought solely for distraction purposes (still can’t play the thing though, and haven‘t touched it in months). I also had an electronic memory game that forced me to concentrate hard. Yoga worked well as long as I really focused on the correct form. The problem I had with these distractions was that I couldn’t use them in all my daily situations, and I didn’t want to have to lug the memory game around with me all the time.
A distraction that I eventually found that not only distracted me more than any of the others, but I could also have it available at any time, was a variation on tongue twisters. I’m sure it all sounds a little silly, but it sure worked well for me. You’ve probably heard of the Peter Piper picked a peck of pickled peppers….. (or something similar to that). Well the variation that I added to it was to pick a letter of the alphabet and start putting a sentence together starting most of the words with that letter. It became more of an exercise in concentrating on finding an appropriate word, instead of speed and trying not to get tongue tied. I also would mentally visualize the sentence and the blank space where the next word would go. The visualizing part was very important for me because it replaced the thoughts and images that were causing me panic, as well as forced me to concentrate harder, which was the whole point behind the distraction. If you try this, I wouldn’t get too concerned if the sentence doesn’t make a whole lot of sense - forcing your concentration is the key.
Does anyone have any distractions that have worked well for them that they would like to share?
XAoPillz
04-03-2007, 12:04 PM
just posted a thread titles coping method(music)...music is my way of distracting my mind from the anxiety feel so that my nerves will calm down...and therefor avoiding the anxiety attack.
LiannC
04-03-2007, 02:59 PM
Cool thanks Ill be looking for it :)
tnmomofive
04-03-2007, 04:11 PM
Yes distractions are a good way to help ward off anxiety/panic.If I am driving down the road and start to feel the symptoms I will turn the radio up a bit put my window down some and sing with the music.If I am at home sometimes I just find something to do there is ALWAYS something to be done here anyway even if it's just cleaning something.
shorebird
04-13-2007, 05:02 PM
I was thinking about “distractions” the other day, in regards to warding off panic, and wanted to share my opinion on them, as well as what worked for me.
When I was really struggling with my panic disorder, I felt that, in the long run, relying only on some sort of distraction to ward off a panic attack, was only a temporary fix. I knew that I needed to eventually learn to “just be” through practicing mindfulness in order to get more permanent results.
Hi Steve,
I just wanted to reaffirm what you had to say above. I used distraction for years and like you said it was useful but in the end I learned it was counter productive to achieving my long term goals. Learning to live in the moment and take things as they come is a much better strategy in my opinion.
When I was really struggling with my panic disorder, I felt that, in the long run, relying only on some sort of distraction to ward off a panic attack, was only a temporary fix. I knew that I needed to eventually learn to “just be” through practicing mindfulness in order to get more permanent results.
Hi Steve,
I just wanted to reaffirm what you had to say above. I used distraction for years and like you said it was useful but in the end I learned it was counter productive to achieving my long term goals. Learning to live in the moment and take things as they come is a much better strategy in my opinion.
paxo
04-14-2007, 09:33 AM
Hi SteveGN and others
Steve, i have sent many to your first post over the last month.Thanks!
I agree with shorebird "Learning to live in the moment and take things as they come is a much better strategy" in the long run.
However, I have found the following still helpful at times in warding off panic and intrusive thoughts mainly at night when the dark thoughts come:
What I do is to visualize any scene in my head in slow motion. In fact slower than slow motion - a frame or two at a time yet fluid. It could be making a cup of tea, walking out the gate or opening a letter...... Doing this seems to relax the mind a great deal. its something i just 'discovered' myself but perhaps some have already used it
Another similar approach is that i choose three freinds (i suppose they could be Celebrities) who have slow controlled voices and i visualize a conversation between them say in a pub or round a cozy fire late at night, on any subject - films, food...love.. and 'listen' to what they say (it doesnt matter what they say i just let the conversation ramble in good humour). It's their pedestrian, slow manner that slows me down and distracts me and stops my brain from frying. I love doing this approach.
One great distraction is a song rather than poetry in my head. The melody is self perpetuating so requires no effort to remember. Every now and than i will think about a verse (that's important) for some seconds and its meaning, then continue.
Also, if I do recite bible verses/poetry or a simple proverb (two many cooks...none so blind as....) i will break them down and think about their meaning. I find this much better than just reciting as reciting doesnt distract or engage the brain in something else.
Listening to outside noises in the street ( not analyzing them) and just let them float in and out of my mind is also a distraction and helps me to sleep
We are all different but I throw these in the pot and hope some also may find them a relief. They may be of no use to some.
Paaxxxxx
Steve, i have sent many to your first post over the last month.Thanks!
I agree with shorebird "Learning to live in the moment and take things as they come is a much better strategy" in the long run.
However, I have found the following still helpful at times in warding off panic and intrusive thoughts mainly at night when the dark thoughts come:
What I do is to visualize any scene in my head in slow motion. In fact slower than slow motion - a frame or two at a time yet fluid. It could be making a cup of tea, walking out the gate or opening a letter...... Doing this seems to relax the mind a great deal. its something i just 'discovered' myself but perhaps some have already used it
Another similar approach is that i choose three freinds (i suppose they could be Celebrities) who have slow controlled voices and i visualize a conversation between them say in a pub or round a cozy fire late at night, on any subject - films, food...love.. and 'listen' to what they say (it doesnt matter what they say i just let the conversation ramble in good humour). It's their pedestrian, slow manner that slows me down and distracts me and stops my brain from frying. I love doing this approach.
One great distraction is a song rather than poetry in my head. The melody is self perpetuating so requires no effort to remember. Every now and than i will think about a verse (that's important) for some seconds and its meaning, then continue.
Also, if I do recite bible verses/poetry or a simple proverb (two many cooks...none so blind as....) i will break them down and think about their meaning. I find this much better than just reciting as reciting doesnt distract or engage the brain in something else.
Listening to outside noises in the street ( not analyzing them) and just let them float in and out of my mind is also a distraction and helps me to sleep
We are all different but I throw these in the pot and hope some also may find them a relief. They may be of no use to some.
Paaxxxxx
shorebird
04-20-2007, 07:17 PM
Paxo those are really interesting suggestions, and especially the first couple. I am thankfully beyond this point currently in my recovery but if I was not I would certainly give them a try as they seem like they would be very helpful and I think many will benefit greatly from your post:D
SteveGn
04-21-2007, 11:41 AM
paxo, I agree with shorebird concerning your suggestions, and I also especially like the first two since I practice keeping my movements slow, or at least unhurried, as a part of my mindfulness practice. Like shorebird, I haven't had to use any distractions in awhile, but will keep your suggestions in mind. Thanks.
By the way, thanks for telling others about this thread. Hopefully, they'll be helped by all of our suggestions.
By the way, thanks for telling others about this thread. Hopefully, they'll be helped by all of our suggestions.
Aileen7
04-22-2007, 12:59 PM
Good to see this thread is still active. I have not been signed on for awhile but had some down time this weekend and decided to check back in. I'm doing really well and continuing to make progress doing my tea forms and learning to live in the moment. I'm getting better at not having to use distractions but the ones mentioned above are really good. I always remind myself to slow down too.
Bobee123
04-23-2007, 10:24 PM
Hi, I am new to this board and reading this post makes me feel 1,000 times better. After moving to NYC I have developed panic disorder, and today was a very bad day :( I have been doing better lately, but today for some reason I had a panic attack on the subway. Luckily I have been going to a therapist, and she recommended mediatation, so that worked and I was able to gain control before causing a huge scene on the subway.
I also took Steves advice and bought vitamins (with full magnesium!) and they also suggested Rhodax, has anyone heard of this? What do you think?
One thing that is helping for me ALOT is being open about my panic attacks and anxiety. I used to be so embarassed, part of the have social phobia as well, but I realize as soon as I tell people they are very understanding and interested in my feelings. It helps to tell friends, family, and a co-worker because if I feel I may lose control I may just say "I'm anxious!" and the fact that, even if I do lose control, they won't judge me. Sometimes I fear being alone in a public place, because people don't know that I may panic and view me as "weird," but now that I realize people aren't as judemental as I thought it is easier to relax.
It has very hard to explain every feeling I have, and I am SO jealous of other people who don't suffer from this, but I am working HARD to manage my thoughts. I am continually on this board to seek advice and make comments so I just wanted to indroduce myself and let everyone know we are not alone and together let's take control of our thoughts ;)
I also took Steves advice and bought vitamins (with full magnesium!) and they also suggested Rhodax, has anyone heard of this? What do you think?
One thing that is helping for me ALOT is being open about my panic attacks and anxiety. I used to be so embarassed, part of the have social phobia as well, but I realize as soon as I tell people they are very understanding and interested in my feelings. It helps to tell friends, family, and a co-worker because if I feel I may lose control I may just say "I'm anxious!" and the fact that, even if I do lose control, they won't judge me. Sometimes I fear being alone in a public place, because people don't know that I may panic and view me as "weird," but now that I realize people aren't as judemental as I thought it is easier to relax.
It has very hard to explain every feeling I have, and I am SO jealous of other people who don't suffer from this, but I am working HARD to manage my thoughts. I am continually on this board to seek advice and make comments so I just wanted to indroduce myself and let everyone know we are not alone and together let's take control of our thoughts ;)
SteveGn
04-26-2007, 03:12 PM
Bobee123, Welcome to the board! No, I haven't heard of Rhodax. Did they tell you anything about it?
My goodness, a NYC subway would put anyone to the test!!! In reference to a prior post, try viewing the subway as a teammate, ally, or coach that is pushing you to become stronger and stronger.
As you do become stronger and stronger, you will find that you will no longer be jealous of those who aren't suffering. Besides, they probably have their own set of particular issues to work through. They also may actually be sufferers of anxiety and panic, to some degree or another, but don't outwardly show it. Take care, Steve
My goodness, a NYC subway would put anyone to the test!!! In reference to a prior post, try viewing the subway as a teammate, ally, or coach that is pushing you to become stronger and stronger.
As you do become stronger and stronger, you will find that you will no longer be jealous of those who aren't suffering. Besides, they probably have their own set of particular issues to work through. They also may actually be sufferers of anxiety and panic, to some degree or another, but don't outwardly show it. Take care, Steve
Leigh83
05-02-2007, 04:31 AM
Dear SteveGn,
Thank you for your posts, I have taken great comfort in them. I would like to ask though, how you got the courage to travel confidently? I felt I was recovering from panic well, and thought I was ready for a trip away- but I have just returned from a short break away, to a lovely place, where the entire time my anxiety and panic were at full force - I couldnt get my mind off the fact that I was a long way out of my comfort zone, and I didn't feel 'safe' - from my mind or my body (I feel anxious when I get the slightest twange in my body, and I hate the horribly disturbing thoughts I get from time to time, which seemed to come more intensly while I was away.) I was terrified I was going to have to go home - the only thing that kept me there was the thought of disappointing my partner by cutting his trip short.
Any tips for calming anxiety when travelling? Im saving to go on an overseas trip, which is something I was planning to do before I started suffering from anxiety (and was really looking forward to), but now Im thinking its not such a great idea - the thought of getting over there and suffering bad anxiety terrifies me.
Any suggestions would be great.
Thanks!
Leigh
Thank you for your posts, I have taken great comfort in them. I would like to ask though, how you got the courage to travel confidently? I felt I was recovering from panic well, and thought I was ready for a trip away- but I have just returned from a short break away, to a lovely place, where the entire time my anxiety and panic were at full force - I couldnt get my mind off the fact that I was a long way out of my comfort zone, and I didn't feel 'safe' - from my mind or my body (I feel anxious when I get the slightest twange in my body, and I hate the horribly disturbing thoughts I get from time to time, which seemed to come more intensly while I was away.) I was terrified I was going to have to go home - the only thing that kept me there was the thought of disappointing my partner by cutting his trip short.
Any tips for calming anxiety when travelling? Im saving to go on an overseas trip, which is something I was planning to do before I started suffering from anxiety (and was really looking forward to), but now Im thinking its not such a great idea - the thought of getting over there and suffering bad anxiety terrifies me.
Any suggestions would be great.
Thanks!
Leigh
shorebird
05-02-2007, 05:39 PM
Dear SteveGn,
Any tips for calming anxiety when travelling?
Thanks!
Leigh
Counter your upsetting thoughts in a tea form.
Any tips for calming anxiety when travelling?
Thanks!
Leigh
Counter your upsetting thoughts in a tea form.
shorebird
05-02-2007, 05:41 PM
Bobee123, Welcome to the board! No, I haven't heard of Rhodax. Did they tell you anything about it?
My goodness, a NYC subway would put anyone to the test!!! In reference to a prior post, try viewing the subway as a teammate, ally, or coach that is pushing you to become stronger and stronger.
As you do become stronger and stronger, you will find that you will no longer be jealous of those who aren't suffering. Besides, they probably have their own set of particular issues to work through. They also may actually be sufferers of anxiety and panic, to some degree or another, but don't outwardly show it. Take care, Steve
I agree with all Steve had to say and would suggest trying cbt to learn how to counter and restructure the way you think so it is less anxiety provoking.
My goodness, a NYC subway would put anyone to the test!!! In reference to a prior post, try viewing the subway as a teammate, ally, or coach that is pushing you to become stronger and stronger.
As you do become stronger and stronger, you will find that you will no longer be jealous of those who aren't suffering. Besides, they probably have their own set of particular issues to work through. They also may actually be sufferers of anxiety and panic, to some degree or another, but don't outwardly show it. Take care, Steve
I agree with all Steve had to say and would suggest trying cbt to learn how to counter and restructure the way you think so it is less anxiety provoking.
V_dubgurl
05-02-2007, 08:25 PM
I love your outlook on things! Now I have to put your word into my actions. :) I prefer not to take meds either. So I am fighting this battle once again!
osteoblast
05-04-2007, 01:55 PM
Hi all-I saw this interesting thread and wanted to add something on the topic of meditation. Someone made the comment that while meditating they now had been able to get to a count of eight without any thoughts interfering. I have meditated for years and done alot of reading on the topic. Also I have listened to a number of the tapes and cd's put out by Pema Chodron an excellent buddhist teacher and Jon Kabat Zinn. There seems to be confusion regarding thoughts that come up while meditating. People newly taking up meditating think that the goal is that their mind will have no intrusive thoughts, it will just reach a total quiet time. When this doesn't happen they think meditation won't work for them. The way I have understood it is that the mind will go on thinking , that is its nature but you don't engage or elaborate on the thought. For example, you are meditating and the thought comes up " I am hungry" before you know it your making your grocery list in your head and thinking about a cooking show you saw on tv and away your mind goes. The meditation teachers seem to say that when you notice the thought " I am hungry" or wherever you notice the train of thought you say to yourself thinking and bring your attention back to breathing. The meditation teachers say that your mind will wander , you say thinking and go back to the breath again and again. This is not a task that you will just get through once and for all. Your mind wanders 1,000 plus times you just go back to the breathing 1,000 plus times. And , especially Pema Chodron talks about doing this gently and kindly with yourself not like a strict disciplinarian in your head. She said learning kindness starts here with yourself. Also, she talks about the thoughts like clouds moving in a huge vast sky. There is room for the thought as there is room for a cloud in the sky. That there is a vastness that we can rest in.
Also there is a buddhist thought that just as there is not one medicine for all ills- that is you have a particular illness, it calls for a particular medicine. So, in our own growth as spiritual beings there is not one way that works for all .
What works for me may not work for you. We shouldn't try to follow someone else's path if it doesn't seem to fit us.
One thing that I have found for myself is that a practice like yoga or tai chi -what I consider meditation in movement works better for me now. Sometimes,some people may need to quiet their physical body through gentle movement and thereby work to still their mind and body through movement(it is somewhat of a paradox stillness through movement). Others might like to have the body still. See what feels right to you. There is not one right way.
Also there is a buddhist thought that just as there is not one medicine for all ills- that is you have a particular illness, it calls for a particular medicine. So, in our own growth as spiritual beings there is not one way that works for all .
What works for me may not work for you. We shouldn't try to follow someone else's path if it doesn't seem to fit us.
One thing that I have found for myself is that a practice like yoga or tai chi -what I consider meditation in movement works better for me now. Sometimes,some people may need to quiet their physical body through gentle movement and thereby work to still their mind and body through movement(it is somewhat of a paradox stillness through movement). Others might like to have the body still. See what feels right to you. There is not one right way.
SteveGn
05-06-2007, 03:37 PM
Leigh, I know you’re feeling frustrated, as well as probably frightened right now, because you feel limited in some of the things that you would like to do, but trust me, you can get through this.
Notice in your post, when describing your trip, how often your mind is dwelling on negative thoughts, images, outcomes, etc… I’ve tried many times to think of the most important thing I could tell someone who is having problems with negative thoughts which are leading them to stress, anxiety, and panic. I tend to waiver back and forth as to what has been most important for me, but one thing is for sure, NOT dwelling on those negative thoughts has to rank at or near the top. Having said that, it’s only natural for those thoughts to enter your mind, especially if you’re still sensitized to them. The key then becomes to not dwell on them. Instead, you want to become good at directing your attention elsewhere, preferably in the present moment. You also want to become good at not having a negative reaction to those thoughts when they do surface. This all takes practice. As your confidence grows, the thoughts will become less intrusive.
When I first started traveling again, especially when I was way up in Maine, I had already made big strides as far as becoming desensitized to the negative thoughts and images that were plaguing me, but I still had occasional moments when I would find myself dwelling on them, and that’s when inevitably the physical and mental symptoms (dread, gloom and doom) that accompany the beginning stages of anxiety and panic for me would be felt. I would then quickly remind myself that dwelling on them is what started the negative process and then switch my mind over to “just being”. There’s more on not dwelling, not reacting, and “just being” in my first post, but it’s worth repeating here, in my opinion.
You mentioned not feeling safe when you were away. I truly think that a big part of getting good at “just being” in the present moment is to train yourself to think of your safe zone as being right there with yourself. In other words, there’s no need to be anywhere else but right there where you are, because that IS your safe zone. So you might start with CBT training, such as “this is my safe zone, right here, right now“, and then switch to practicing “just being” there in the present moment. Again, your confidence will start growing more and more, and as time goes on, it won’t matter where on this planet you are, that feeling of security and safety will accompany you. Hang in there and don’t get discouraged if you hit some rough spots. Steve
Notice in your post, when describing your trip, how often your mind is dwelling on negative thoughts, images, outcomes, etc… I’ve tried many times to think of the most important thing I could tell someone who is having problems with negative thoughts which are leading them to stress, anxiety, and panic. I tend to waiver back and forth as to what has been most important for me, but one thing is for sure, NOT dwelling on those negative thoughts has to rank at or near the top. Having said that, it’s only natural for those thoughts to enter your mind, especially if you’re still sensitized to them. The key then becomes to not dwell on them. Instead, you want to become good at directing your attention elsewhere, preferably in the present moment. You also want to become good at not having a negative reaction to those thoughts when they do surface. This all takes practice. As your confidence grows, the thoughts will become less intrusive.
When I first started traveling again, especially when I was way up in Maine, I had already made big strides as far as becoming desensitized to the negative thoughts and images that were plaguing me, but I still had occasional moments when I would find myself dwelling on them, and that’s when inevitably the physical and mental symptoms (dread, gloom and doom) that accompany the beginning stages of anxiety and panic for me would be felt. I would then quickly remind myself that dwelling on them is what started the negative process and then switch my mind over to “just being”. There’s more on not dwelling, not reacting, and “just being” in my first post, but it’s worth repeating here, in my opinion.
You mentioned not feeling safe when you were away. I truly think that a big part of getting good at “just being” in the present moment is to train yourself to think of your safe zone as being right there with yourself. In other words, there’s no need to be anywhere else but right there where you are, because that IS your safe zone. So you might start with CBT training, such as “this is my safe zone, right here, right now“, and then switch to practicing “just being” there in the present moment. Again, your confidence will start growing more and more, and as time goes on, it won’t matter where on this planet you are, that feeling of security and safety will accompany you. Hang in there and don’t get discouraged if you hit some rough spots. Steve
shorebird
05-08-2007, 02:59 PM
I love your outlook on things! Now I have to put your word into my actions. :) I prefer not to take meds either. So I am fighting this battle once again!
Just do it :) I know you can!
Just do it :) I know you can!
Leigh83
05-16-2007, 02:27 AM
Thank you for your advice, Steve, I'm definitely going to take your words with me. I'm nervous about this trip, but I've got high hopes for getting through without every day being a struggle, and maybe even enjoying myself! :cool:
shorebird
05-17-2007, 07:08 PM
You'll be fine Leigh :)
SteveGn
05-20-2007, 11:09 PM
A few thoughts I wanted to share here. In my opinion, anticipatory panic is the most common type of panic. There may be some situation or thought that acts as an initial “trigger“, which is then immediately followed by the anticipation of possible panic, as a result of past conditioning, that can push the fear response to a point where panic actually occurs - like some self-fulfilling prophecy. If it wasn't for the fearful anticipation of having a panic attack, most people simply wouldn't have one. This is actually called agoraphobia - fear of the panic, fear of losing control, fear of going crazy, fear of dying, etc. Thus, anticipating the possibility of these things happening, creates the fear response.
The main point I wanted to make with this post is that, in reality, you're only going to make yourself highly uncomfortable (understatement} during panic (both mentally and physically), but nothing worse. In other words, you’re not going to go crazy, die, or anything such as that. This is well documented. Realizing that no worse is going to happen, regardless of how full-blown the panic gets, or how much mental anguish and anxiety you feel day after day from worrying about your situation, can go a long way toward lessening the fear response, gaining confidence, getting desensitized, and thus getting on the road to managing the agoraphobia. Steve
The main point I wanted to make with this post is that, in reality, you're only going to make yourself highly uncomfortable (understatement} during panic (both mentally and physically), but nothing worse. In other words, you’re not going to go crazy, die, or anything such as that. This is well documented. Realizing that no worse is going to happen, regardless of how full-blown the panic gets, or how much mental anguish and anxiety you feel day after day from worrying about your situation, can go a long way toward lessening the fear response, gaining confidence, getting desensitized, and thus getting on the road to managing the agoraphobia. Steve
Aileen7
05-21-2007, 10:46 PM
Another great post Steve :)
SteveGn
05-25-2007, 03:12 PM
Thanks Eileen. Good to see you're doing well. Enjoy the holiday weekend there in Hawaii. Several years ago, I lived in Kuaui (mispelled, I'm sure) and the Big Island for about 6 months. Steve
SteveGn
06-01-2007, 03:29 AM
Do any of you feel a passion for something in your life? Lately, I’ve been thinking about the concept of having a passion for something, and how that passion relates, at least in my case, to the subject of anxiety, panic, and obsessive thinking. It becomes very easy when going through a rough time to get caught up in negativity and obsess over the state of things…. past, present, and future. This, of course, only makes things worse.
When I feel passionate about something, whether it’s learning something new and interesting, undertaking a fun hobby or trade, starting an exercise/health diet regimen, etc., etc., it’s almost as if this passion naturally brings me in the present moment when I‘m directly involved with it, and can even be an excellent distraction, if needed. Even during the moments when I’m not directly involved with the activity, my enjoyment of life seems to move to a higher level. There seems to be an extra “bounce in the step”, as the saying goes. This passion could maybe even act on some level, as a form of CBT, since negative thinking and obsessing tend to suddenly get replaced with positive thoughts and actions. Also, I’ve noticed that I become bolder when I’m passionate about something. In other words, I’ll deliberately get out of my comfort zone a lot more quickly if it means being able to continue pursuing my interests. Getting out of your comfort zone can be very therapeutic.
As an example, just some of the passions I’ve had over the last several years include wilderness survival training, organic gardening, chess, poker, stock market, teaching golf, and currently I’m learning Spanish. I usually start out by buying two or more carefully chosen books on the subject and have at it. Sometimes the passion may not last that long…. so what! …. as long as I had enjoyed myself, and besides, there is always another one to move on to, plus I would learn a lot during the time that I was involved with it. Also, there were times when I would find my interest rekindled down the road, and I would start back where I left off.
One of the mistakes I made when I was going through a rough time was that I pulled back and started obsessing about what was happening, as well as what I thought might happen. Even though I got my situation under control with the suggestions I’ve made in my other posts in this thread, I feel I could have accelerated the process by also finding something that I felt a passion for during that time period, and incorporated it with the rest.
When I feel passionate about something, whether it’s learning something new and interesting, undertaking a fun hobby or trade, starting an exercise/health diet regimen, etc., etc., it’s almost as if this passion naturally brings me in the present moment when I‘m directly involved with it, and can even be an excellent distraction, if needed. Even during the moments when I’m not directly involved with the activity, my enjoyment of life seems to move to a higher level. There seems to be an extra “bounce in the step”, as the saying goes. This passion could maybe even act on some level, as a form of CBT, since negative thinking and obsessing tend to suddenly get replaced with positive thoughts and actions. Also, I’ve noticed that I become bolder when I’m passionate about something. In other words, I’ll deliberately get out of my comfort zone a lot more quickly if it means being able to continue pursuing my interests. Getting out of your comfort zone can be very therapeutic.
As an example, just some of the passions I’ve had over the last several years include wilderness survival training, organic gardening, chess, poker, stock market, teaching golf, and currently I’m learning Spanish. I usually start out by buying two or more carefully chosen books on the subject and have at it. Sometimes the passion may not last that long…. so what! …. as long as I had enjoyed myself, and besides, there is always another one to move on to, plus I would learn a lot during the time that I was involved with it. Also, there were times when I would find my interest rekindled down the road, and I would start back where I left off.
One of the mistakes I made when I was going through a rough time was that I pulled back and started obsessing about what was happening, as well as what I thought might happen. Even though I got my situation under control with the suggestions I’ve made in my other posts in this thread, I feel I could have accelerated the process by also finding something that I felt a passion for during that time period, and incorporated it with the rest.
ChaosAD
06-01-2007, 11:31 AM
That is exactly right. Having a passion for something helps. When times were at its worst nothing gave me pleasure, even things that used to a lot in the past. Now I find that when I have a passion, such as fixing up the house, it helps keep my mind occupied and helps me feel good about myself overall. It took a little while for me to get up the motivation to do anything and get over the fear of trying something.
Very good pt Steve that I had totally forgot about and sometimes didn't even realize.
Very good pt Steve that I had totally forgot about and sometimes didn't even realize.
shorebird
07-11-2007, 08:23 PM
A few thoughts I wanted to share here. In my opinion, anticipatory panic is the most common type of panic. There may be some situation or thought that acts as an initial “trigger“, which is then immediately followed by the anticipation of possible panic, as a result of past conditioning, that can push the fear response to a point where panic actually occurs - like some self-fulfilling prophecy. If it wasn't for the fearful anticipation of having a panic attack, most people simply wouldn't have one. This is actually called agoraphobia - fear of the panic, fear of losing control, fear of going crazy, fear of dying, etc. Thus, anticipating the possibility of these things happening, creates the fear response.
Excellent point again here Steve. If you can counter the anticipatory thoughts with thoughts like, it's not dangerous etc. you will never have a full blown panic attack. It was once I learned this that I was able to gain the upper hand on my panic and anxiety.
Excellent point again here Steve. If you can counter the anticipatory thoughts with thoughts like, it's not dangerous etc. you will never have a full blown panic attack. It was once I learned this that I was able to gain the upper hand on my panic and anxiety.