Moving forward over the 2 month mark and taking 50mg of Zoloft. Now sometimes I feel a little strange, kinda in a dream state but it doesn't last long and if I take a .25 Xanax than I'm good in 20 minutes. I am impressed over all about my mood and getting things done. I'm much more motivated and its been tough to run as much as I would like in the winter. This has given me hope and I look forward to see how much I can get done now that anxiety is not running my life. After getting both those tumors out I never thought I would end up with the hope I now have. It has been awhile but I'm looking forward to what the future will bring and what I have already got done! Till next month, stay positive and believe in hope and that you can get better!!
I have had a great week and it has been awhile. The past two years have really been hard, but things are starting to swing in the right direction. I met with my doctor today land he thinks 25mg of Zoloft will really be the drug to help me actually beat this anxiety thing. Today is day one so I will continue to update my diary on my progress. I hoping with this and my healthy lifestyle it will really start to make a big difference in my life.
Stay postive people!
I have started a new blog at http://www.myanxietystruggle.com and in this article I am trying to define happiness.
In my point of view happiness is one such thing which all of us are looking for irrespective of the work we are doing, things we want to achieve and whether we are in some relationship. We are looking happiness through money, through people, through some assets and everyone has their own way of looking at happiness.
If you ask someone a question that why you want success? Their answer would be to achieve happiness for them or for their family. So everyone is looking for this one word happiness. But the irony is that everybody in this world experience happiness momentarily i.e. for a particular period of time and the main reason behind this irony is that people feels that happiness is something which is dependent on achieving something or getting something.
Our happiness is dependent on something outside i.e. our desires comes from outside world. For example “I will feel good only when I get this particular thing”, now it is clear that I will only feel good when I get some particular thing or my happiness is dependent on that particular thing.
The main reason for this thinking is our belief system which says that when something is done and it’s done in a right way then i will feel happy or I am doing this so that I feel happy. You can trace back to your childhood and you will find many examples where this belief system has come into play. Your parents have trained you to feel that when you get good marks I will feel happy, when you perform better I will feel happy etc.
Our happiness is dependent on outside objects like if I buy a car I will feel happy, if I buy some property I will feel happy and many more such things. You have to remember one thing that all these objects will give you physical comfort but not happiness. We have conditioned ourselves in such a way that we have assumed comfort as happiness and that’s not true.
In order to achieve happiness all the time you have to first believe that happiness is a state of mind and it has nothing to do with any outside objects or things. Anxiety is also a state of mind and you always have an option to choose happiness over anxiety. Believe in yourself and it will create miracles for you.
I am starting week 5 of group therapy tomorrow. Next week I will be halfway there :) This week is going to be interesting because it will be the first week without 2 people who I became pretty close to over the last 4 weeks. They both graduated last week. 2 new people are starting this week and I always look forward to meeting new people when they come in.
So back in October I had a really, really bad panic attack.
I had ended up overdosing on ibuprofen. Honestly, I don't know if it was a suicide attempt or not. I wasn't in control, I know that much, because my panic took over my entire body and thought process. It was terrifying. I ended up calling 911 myself, because I didn't really know if I was dying (I was).
Anyway, I had to stay in a psychiatric hospital after I left the regular medical hospital, and it was the worst experience ever. Not only did I feel so out of place due to the fact there was a lot of people in there who had it worse than me, but no matter how you ended up there, people looked at you like you were crazy. And that's actually a PTSD trigger for me.
okay so blah blah blah.. I ended up leaving the inpatient after a week or so and had reached the state of nirvana once I was in outpatient. That lasted a week.
Now, only a few months later, I am back in the same exact place. My PTSD symptoms have subsided, but it's still something I struggle with.
Plus, maybe this is my unpopular opinion, but I hate physiologist's. All they want to do is pump my blood stream with drugs and it's such a god damn pain in the ass.
Sorry for this rant.
Do you remember the last time when you felt anxious? Possibly, when you spent sleepless night before your exam or perhaps did not get job when you were in an urgent need of it. These situations normally create temporary anxiety that fades away after some time. However, some people having Generalized Anxiety Disorder (GAD) find it hard to control their worries.
People with GAD always worry about health, school, money, family. They get various physical symptoms like headaches, insomnia, trembling, weakness, sweating, muscle tension, irritability and many others. The daily life of people, suffering from anxiety disorder, becomes hell. Many people fall into the cycle of anxiety because they do not get the right help and advice at an earlier stage. I'm saying this because I went through the same thing around 8 years ago and faced the debilitating effects of it. Now, I am completely recovered from this problem and want to dedicate my life to helping others. Therefore, I am sharing here some simple tips that will help you to treat anxiety yourself.
Negative Self-Talk Sucks:
However, several factors such as environmental factors, medical factors, substance abuse, or a mixture of these can be the reason of anxiety but it is most commonly triggered when we regularly talk or think negative about ourselves that means a habit of always assuming ourselves responsible for the worst will happen. Shad Helmstetter, author of "What to Say When you Talk To Yourself" has done a lot of researches to understand the process of human brain and found that negative self-talk is one of the reasons of all the worries of life. According to him, if you talk to yourself in a positive manner, you will see a remarkable progress in all areas of life. And for this, you need to follow the steps given below:
Negative self-talk is really risky that makes you feel even less confident than when you start to tell negative about yourself. Therefore, for beating anxiety, it is very important to avoid negative self-talk.
Eat Healthy And Remove Anxiety
Sadly, through anxiety we often turn to alcohol to help lift moods and make us feel better in the short term. However, when alcohol reached and processed in the body, it dehydrates the body and creates anxiety-like symptoms. Similarly, caffeine and other fizzy drinks add to anxiety and negatively affect our body.
When I was recuperating, I decided to eat healthier and found that, through adopting a healthy lifestyle and diet, I had felt less stressed and become calmer. I also joined a fitness campaign that suited me to burn off my negative energies. These changes brought a lot of relief in my life. Therefore, to improve mood, try eating a healthier diet that contains plenty of vegetables and fruits and keep away from processed foods. Also, avoid too much fizzy drinks and caffeine, I am not saying, there is need to give it up completely, just try to moderate it.
Meditation Helps In Combating Anxiety
It is not right to get worried about problems that came in life. We can't change what's already happened. The thing we can do is change the way we respond to these problems. Therefore, instead of meeting the troubles of life with more fury, we should meet it with acceptance and compassion. That is what meditation does. Meditation enhances our focus on one point, lessens anxiety and overwhelms our lives with general feelings of happiness. It improves our ability to be an internal observer that shows us the way to release the tension.
As per the surveys of Times Magazine, over 15 million Americans now do meditation habitually. A meta-analysis of 146 studies shows that Transcendental Meditation is the most effective technique to produce a deep state of peaceful alertness in the body. You'll experience a positive change in the body and mind within the twenty minutes of meditation.
Regular Exercise Is Important
Recently a research was conducted in the University of Georgia study in which 3000 Patients were involved. Those patients who were randomly assigned to exercise reported a 20% reduction in anxiety symptoms compared to those who did not exercise. Exercise will not only help you to overcome anxiety but it also helps in preventing and improving a number of health problems like diabetes, arthritis, etc. Actually, exercise helps in releasing feel-good brain chemicals that reduce depression.
The word "exercise" does not mean that you'll have to do sweaty workout in the gym. Anything that gets you down the couch like washing your car, gardening, etc. is exercise that can help you reduce anxiety and improve mood.
In short, I want to say that you should stop negative self-talk, eat well, do meditation and exercise to live a healthy and relaxed life.
What we all need is to understand that medication is an aid to recovery. It’s a shame that long term sufferers are not given better help to overcome their illness. While every case is different and some more traumatic in how the illness has developed or evolved, there is always a way to help.
The human mind is a powerful tool and is underestimated in its ability to heal and recover as so much of it is used needlessly in sustaining thought patterns and functions that are detrimental. This has long been documented that the human brain operates in this way to adapt to survive. When we are a child and learning it is a regular occurrence- don’t touch that it’s hot, yet a child will out of curiosity and the need to learn ignore warning, but, the pain felt registers in the brain- don’t touch that it’s hot and will hurt.
As an adult we form self education we develop the ability to create opinion and apply it. However, this means we stop wishing to learn as we believe we have made all the right risk assessments and no longer need to learn. We know now not to touch a hot stove; we understand to look both ways when crossing the road. We don’t however always apply this when it comes to our health. We like to be told by people who did carry on learning what is best.
Every medication is different, and interacts with other medications in a different way- the developments in medicine are amazing. In Chemistry lessons I bet we all thought I don’t care about this mixing with that I will never need to know. Wrong.
Sometimes learning is more empowering than you think- not boring and overwhelming but gratifying and life-changing.
I have personally swapped medications 3 times and relied on the doctors thoughts on my side effects each time when I could have just read the instructions or gone online to do my own independent research.
Anxiety related illness is often treated by depression medications- depression is a product of the anxiety often this is why the two are linked. Initial diagnosis is often that a person is depressed and then when we go deeper we find the root cause although a traumatic event or series of events usually exacerbated by behaviours displayed in anxiety sufferers. Panic Attacks may not always happen regularly and so as a one off are often put down to stress.
I have personally swapped medication three times, and now on ‘Sertraline’ which has been proven although an anti depressant to aid anxiety suffers more effectively and with less side effects than other drugs.
This is true certainly of many people I have spoken with but all cases are based on medical fitness (other medical conditions) and mental state/severity of problem.
The most important thing about Medication treatment of Anxiety Disorders, or Depression is research.
You have to help yourself, be an active patient- ask questions; don’t just jump on a bandwagon because its trending CBT is not for everyone the same way medication is not, but you must find out! A doctor can not know how you are feeling just by looking at you- because you are physically upset does not necessarily mean that you need medication.
1.Write things down! Whether it be how you feel on new meds, reaction to situations or a Journal- it may help you and your doctor in your treatment.
2.Consider talking to someone- it is always when you are ready too – ASN is a great outlet available that means you can have facelessbut find out about how to get free counselling non evasive is out there, see if your work offers a service- Google it!
3.Ask questions- Knowledge is power and with that power great things can be achieved.
Sweat trickling down, chest discomfort and heart pounding – anxiety is a very real thing. Of the many things I have learned through anxiety, it is this that strikes me as the most curious: To accept is to change.
That has real-life implication for me. And little did I know that will also change the way I view the world.
But back to social anxiety. I refused anxiety. I guess, like most of the people, I am trying to escape what is painful. I will not deny it – anxiety is a very painful experience for me. I have tried – psyching myself that I am not anxious, telling myself that I can deal with this. It worked – in the short term. But it soon crumbled. It was an uphill battle. For most days, I would sit down and try to collect myself, inspiring myself with that Japanese, “Ganbatte!” only to have it wilting as soon as I feel that nervous twitch that I was so familiar with.
What I did not realized was that underlying all these, was a set of beliefs that I held. And through reading, discussions and much self-reflection, I, like many others, have come to the following insights.
First, I realized that anxiety need not restrict us in what we do. We may feel anxious at certain things – but that should not stop us from doing what is necessary. I was told that such an outlook on life is highly unproductive. We should not prefer the emotional-based lifestyle to the action-oriented life. What do I mean? Well, imagine on a lazy Saturday afternoon you might convince yourself that there are chores to be done. But because you felt lazy, you did not do them and in the end, something is left hanging. It would be all right – but think about how permanent your emotions are. Happy? Bored? In the wisdom of Solomon, “This too, shall pass.” Recognize that feelings come and go.
I can, and will continue feeling anxious. No one should and will take away my right to feeling anxious. However, we should not make the mistake of allowing something so impermanent like emotions to decide for us what is permanent. I can feel anxious at talking to people, but that does not always have to lead up to not talking to people, right? I can talk to people anxiously. It’s still talking. And again, we come back to the point that we should not arrange our entire life around anxiety. Anxiety exists and we acknowledge that, but like a spoilt kid, if you are to go with its every whim and fancy, you’d go insane.
Second, acceptance. It’s a powerful tool. Anxiety is painful, trust me on that ;) But there is something bigger than anxiety. That is acceptance. We are designed to escape from anxiety, and anxiety-inducing stimuli. That is how we are wired biologically, and there is no sense in kicking ourselves for being wired like that. Nonetheless, that does not mean we cannot do something about it.
To illustrate my point, I will share my personal experience. I always have qualms about eating with people I don’t know well. I guess, some part of me feels insecure eating outside. I will analyze my every move – the way I eat, does it make me look stupid. And not to mention critical – you idiot, what if they think you’re inept for dropping that piece of chicken on your lap? In short, I was extremely self-conscious about myself.
You get my point. Well, one day, by chance I found myself sitting with my new classmates who felt it was necessary to have me accompany them for lunch. You know those type, they are insistent and if I leave, they’ll pull me back to my seat. I was, in their opinion, too alone.
And again, the experience was quite anxiety-provoking. I was eating carefully, and it was very taxing. Everyone else was talking and laughing. I was however miserable and wanting to get out. I had two options, continue being miserable and tension-filled, or try to enjoy the moment. And I decided on the latter. Obviously. But it wasn’t so easy. I notice thoughts swarming into my head. Do they want you here? They must pity you. Not the most pleasant thought to have. I guessed something in me ticked – exasperated, I retorted with an Ok, and so?
And then no more. I was taken aback. For a while at least. Although occasionally, during then, I had a few more negative thoughts, but they seem reduced in intensity. Muffled, if you will.
It may seem like an unremarkable incident. Eating in public? Really? You might have worse stories to share, and that is fine. But for me, and people with social anxiety disorder, you will know what I’m on about. Tell yourself “I am anxious – I am feeling my hands shaking. I will, however, accept these sensations and thoughts that arise, and see where they will lead me to. ” Of course, acceptance is not just simply telling yourself that – but it makes for a good start.
And there is some basis to what I’m saying. All these techniques are used in therapy to treat anxiety disorder. Mindfulness based therapy, and some variation of CBT (Cognitive Behavioral Therapy) base their entire treatment on these approach.
Stanley Schwarz is an author of Reducing Social Anxiety: A Self-Help Approach
Opposite Action is a term I see thrown around a lot lately and one that I find very interesting. I have been applying aspects of this for some time without even realizing that is what I was doing. I want to discuss opposite action here because it some great applications to anxiety and panic attacks.
What is "Opposite Action"?
It's really a very simple concept. When you begin to feel anxious, your first instinctual reaction is usually something very counter-productive. Your primal fight-or-flight response kicks in and your actions will often fuel the panic further. By consciously taking the opposite route you have a much better chance at reducing that anxious response before it blows up into a full blown panic attack.
My number one panic trigger is interstate driving. I tend to get very anxious when driving on highways (although I absolutely love to travel. Ironic, huh?). When I start to get anxious while driving my first instincts are to turn down the radio, slow down and move into the slow lane, and get really fidgety. I start pulling on my seat-belt because the source of many of the physical symptoms of anxiety are in my chest and I feel constrained by the seat-belt. I will reach for the shifting handle even though my car has an automatic transmission. I drove a stick-shift for many years and I suppose that control gave me some comfort.
My mind now associates all of these actions with previous panic attacks. When I start to go through these actions, it is just like going through my classic panic-attack checklist. I am taking the cues one by one. Once that last check mark is put down, panic goes to work. There really is no stopping it at that point. The flood gates break down and that wave of panic comes crushing down.
By identifying these impulses and realizing that they come from the irrational part of my brain that controls panic I take first step to stopping that panic before it starts. I've learned to replace these impulses with consciously thought-out actions from a more rational part of my brain. On a recent road trip, I put this into action. Instead of turning the radio down, I turn it up and allow myself to focus more on the music, maybe change the track to something more positive. I resist the urge to fidget and become restless, instead becoming mindful of my body and allowing my muscles to relax. Instead of grabbing for the shifter or pulling on my seat-belt, I put my hands squarely on the steering wheel and keep them there. By doing this I have been able to stop the panic from progressing. I continued along on my drive with no further anxiety.
Key steps to mastering "Opposite Action"-
1. Acknowledge what you are feeling.
2. Identify what actions or reactions go with that feeling.
3. Ask yourself "do I want to stop or reduce this feeling?"
4. Figure out what the opposite action is.
5. Do that opposite action ALL THE WAY!
I would recommend going through this analysis while in a calm state of mind so that you will be prepared with the appropriate opposite actions in advance of the onset of anxiety. You aren't very likely to be thinking rationally when you are anxious.
Opposite action can be applied to many things, not just anxiety. Often we put ourselves into positions where we become our own worst enemy. It may be possible to use this technique on a wide range of feelings or emotions that you want to rid yourself of but may be feeding without even realizing it.Try this approach sometime and see if it works for you! Best ofluck!
If you say you have never experienced anxiety, you will be thought to be either lying, or extraordinary. Each and every one of us will feel anxious at some time or another, the only difference being that the cause of anxiety will differ, and the extent will vary. Most often, we do not give a second thought to the anxiety we endure, mainly because it is second nature to us and we know it will pass as suddenly as it came, leaving us none the worse for having experienced it. When the frequency and intensity is harder to bear, the condition should not be ignored, and for a start, natural anxiety treatments can be commenced.
Anxiety that is severe enough to be accompanied by the inability to concentrate, with feelings of restlessness, impatience and irritability, should make us pause and try to think why it is happening. If the sensations are caused by unusually heavy workloads, family or financial difficulties, you may feel tired and listless, but you will not experience the discomfort of a fast beating heart, rapid and shallow breathing, a feeling of confusion, accompanied by tummy cramps.
These are in no way symptoms of ordinary stress. When we go through all these sensations at the same time, we will need to acknowledge them for what they are, and try to get the condition under control, before it takes control of us, in an unstoppable grip. Ideally, we should visit a doctor as a precautionary measure, but if that is not possible, there is a need to start taking things easy. Then, try out these simple and uncomplicated methods of reducing stress and anxiety - most of which are inexpensive, but the returns are invaluable.
what can you do?
Firstly, remembering that prevention is better than cure, reach for your shoes - both, your walking shoes, as well as your dancing ones! Then enroll for dancing lessons, if you don't already know how to dance - and if you'd rather not, search the internet, or find some easily explained dance steps on YouTube.Try to enroll for Yoga and, or, Tai Chi classes, and meditation.Try to concentrate on your breathing when life gets too hectic - it draws your attention away from the stress around you.
Take your walking shoes to work, and go for a walk during you lunch break, if you don't have time to walk in the early mornings or after work in the evenings. Walking is simple but good exercise.All these activities pump up the production of your feel good hormones, while at the same time keeping you flexible, controlling your weight, and filling you with the sense of wellbeing.
Try aromatherapy, using essential oils from flowers and delicate plants for massages and baths, as well as putting a few drops of sweet smelling oil like geranium, lavender jasmine, etc, either in infusers, or through use of scented candles.The sweet and gentle scent that fills the surrounding atmosphere is soothing and calms the spirit.
Further, different people manage to find their own way of handling anxiety and panic attacks when they start to come on. Some people have found that trying to whistle a tune or humming their favorite song can help a lot. While it is not easy at first, practice will make one perfect - as they go along trying, they suddenly find that without even realizing it, the sensation has passed.Some try to breathe into a paper bag, or search their handbags for candy to suck on - actions that draw their attention away from the immediate situation.
When one learns to either control one's anxiety, or the symptoms that accompany it, the sensation can leave one feeling so confident and so much in control, that the recurrence and the severity of subsequent attacks are felt with lower intensity.