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Thread: :: Self-Help For Anxiety ::

  1. #1
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    Apr 2008
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    :: Self-Help For Anxiety ::

    Ok ive had GAD and HA (general and health anxiety) for 5 years but last year my symptoms peaked to the point that i wasn't just housebound, i was bed-bound.

    Im going write a pretty long post here saying what i have learned from the internet, books, psychiatrists, psychologists, occupational therapy, group therapy for anxiety management and self-realisation.

    --------------------------------------------------------------------------

    Here goes:

    Many people with anxiety develop health anxiety, the worrying over symptoms to the point that your feeling something much more serious is going on. From my own experiences, i know this feeling well, so lets break it down on how to eliminate these thoughts.

    1. Go to your GP and describe every symptom your having for piece of mind.

    If your worried out of hours or your GP is fully booked CALL NHS DIRECT ON 0845 46 47 and you will be put through to a qualified nurse who will discuss all your concerns with you. This service is excellent and im well known there now and hardly ever have to call. Reason being i have exhausted the same symptons to nothingness.

    (There is 1 problem i had from NHS DIRECT reception when talking about the common symptom of chest pains and that is they try to send an ambulance as it is regarded as an emergency. Experienced Anx sufferers need to get through to the nurse, so you might have to reassure the receptionist that what your having is normal for you and that you would like to talk to the nurse about the other symptoms/sensations your feeling.)

    NOTE:

    Thats what they are there for, what is the point in holding back the information or choosing not to go?. By not going your caught up in self destructive introspective thoughts that fuels the anx. We are trying to beat it, not feed it.

    The usual procedure will be a series of blood tests at first to check for such things as thryoid problems, diabetes, kidney and liver functionality, and anemia amongst others.

    When these results come back all clear, that is unquestionable proof that you don't have to worry about those things.

    More than likely you will have your blood pressure checked to rule out high or low blood pressure (although BP changes rapidly throughout each day) to rule out hypertension.

    Also get your height and weight BMI checked while you are there, slight differences to diet can make a HUGE difference, but i will go into that more further on. Rapid weight loss is very common with anx sufferers so do not be too alarmed by it but monitor it anyway.

    Constant trips to the GP or calls to NHS direct is 1 of the fastest ways to piece of mind. Its your life, use what is available to you. Forget thoughts about being silly or feeling foolish, that last panic attack wasn't silly was it?

    (Many people assume they have tumours with anxiety, request a CAT scan from your doctor, i have had one and if its constantly in your thoughts then get one done)

    --------------------------------------------------------------------------

    Ok so now your up to date with whats normal when experiencing panic attacks and hopefully reduced the amount of health anxiety you feel.

    Your GP is no specialist in anxiety, thats why they are called General Practioners so here are some aspects of anxiety few people know:

    It is estimated there are up to 300 changes in the body when having a full blown anxiety attack/panic attack. Obviously some more subtle than others.

    Here are some reasons why what is happening, is happening:

    1. Numbness in parts of the body - Oxygen is re-routed to the parts of the body needed to escape from danger.

    2. Shaking - Too much adrenaline is pumping.

    3. Sweating - Makes the body slippery if grabbed, bizarre but true and makes sense doesnt it?

    4. Hair on legs,arms and head stand up - just like cats, its to make us seem bigger. All about protection.

    5. Rapid Heart Beat - Your body is alert and ready to run or fight so of course your heart is going to beat quicker, makes sense doesn't it?

    A few times in those examples i typed "makes sense" to reassure that what is happening is normal.

    The only part of it that is not normal is that it doesn't usually apply to the situation. This was best put forward in a little interview i watched from The Linden Method where he said something like this:

    " Everybody has anxiety but people with panic attacks have presed a reset button on what is percieved as danger and what is not, its about realising this and making steps to change it "

    Personally i dont like the guy, nor would i suggest paying this jackass £170 for a booklet and DVD to do something you can do yourself. Thats the key really, no matter what you find works for you, its you thats working for you.

    --------------------------------------------------------------------------

    Ok lets look at making some changes Group Therapy style:

    1. Keep a Panic Attack diary - make notes on times of day that you have panic attacks, the symptoms you feel and if your comfortable, time them.

    Timing panic attacks worked well for me as it shows when you relapse and progress forward. Over time the balance shifts towards progress more and more.

    2. Acceptance - Many people fight anxiety, its natural, we want our lives back and we dont understand why this happened most of the time. However its important to litterally tell yourself "i have anxiety and its ok, it wont always be this way". Talking like that to yourself infront of a mirror reinforces the belief. So acceptance isn't by any means giving in, infact its the opposite.

    3. Worrying - Why are you worrying? (cause?), What can you do about it? (affect) Are you worrying about something that is happening now or might happen? (catastrophising)

    4. Face the anxiety - The ONLY way to feel better and make progress is to do the opposite of what your doing. If your a busy person, slow down. All that rushing around and precise time-keeping isnt that important. (refer back to worrying) If you dont go out much anymore, go out a little at a time, if only for 2 minutes or a short distance. To build up confidence.

    5. Focus on the positives - You didnt faint, you didnt die, you didnt throw up. Focus on the positives like this:

    " i dont go to work " VS " i have time to work on making myself less anxious ",

    " im ill all the time " VS " i have not always been this way, nothing stays the same "

    " people dont understand me " VS " i have forums, chat rooms and NHS direct who do "


    Group told me most of what i knew already, but the diary is physical progress. Make a list of 10 things you used to do but cant do now due to anxiety. Make another list of things you would like to do. Make another list of things you can do.

    --------------------------------------------------------------------------

    Diet and exercise:

    Before talking about diet i think its important to say that whilst having anxiety it is very common to get what is known as " eating distress ". Basically meaning loss of appetite. This is normal but should be monitored with the BMI checks at the GP's as mentioned above.

    The term "sick to my stomache" is derived from anxiety so it makes sense that eating can, at times, be hard.

    On bad days eat soups or meals that when cold you can pick at through the day. Little and often is bette rthan nothing. Be aware that not eating continually affects the immune system and inevitably will make you feel even more ill and have less energy.

    Buy a Multivitamin and some garlic capsules and take one of each, each day.

    Excersise as much as you think you can. Personally i am now at the point i can walk outside for 30 mins every 2 days. (im still recovering and only just started making my way outside more) Little and often as with eating is better than not at all.

    If you have low mood or cant physically go out, thats ok, believe me it is. Your protecting yourself and thats very natural, just dont make it into an obsession or compulsion. Be aware your not getting exercise and make small changes until you start to feel better.

    Everyone knows diet and exercise are important but people dont take into account its all about how we as anxiety sufferers feel on the day.

    Do what you can, when you can.

    Avoid:

    1. Excess Alcohol - Will make you less resistant to anxiety the following day.

    2. Caffeine - Its unecessary in itself and for anxiety is a potential trigger.

    3. Smoking - Reduce the amount you smoke by smoking half at a time.

    4. If you havnt been outside for more than 3 days, walk upstairs a few times more than normal to keep circulation pumping, or around the house/garden.

    5. High sugars - For the same reasons as caffeine.

    --------------------------------------------------------------------------

    So what to do when your having a panic attack?


    Breathing Techniques:

    1. Square Breathing - Breathe in for 4 seconds, hold it in for 4 seconds, breathe out for 4 seconds, hold it for 4 seconds and repeat.

    2. Diaphramatic Breathing - Place 1 hand on your tummy while lying down and 1 on the top of your chest, breathe slowly and semi-deeply so that your hand on your tummy rises and not your hand on the top of your chest.

    Diaphramatic breathing is imperitive as we seem to lose this ability after the age of 2-4 years old.

    As new born babies we do it naturally.

    Sip a drink of water when having a panic attack, it contains no gasses to make the chest tighter and sipping will remove cottonmouth.

    Stand outside in the yard/garden and breathe slowly, especially if you have a powerfull fire which will absorb alot of oxygen in the room. If you can use central heating instead of flame.

    Walk around when having a panic attack as this will use up energy and adrenaline thats causing the dizziness. Take it slow at first but move around as much as possible.

    --------------------------------------------------------------------------------------

    Thats my self-help guide, its working for me and if i help 1 person, then straining my eyes to write this was not a total loss.

    Cons
    Last edited by CONS; 10-01-09 at 15:07.
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    But I, being poor, have only my dreams; I have spread my dreams under your feet; Tread softly because you tread upon my dreams.”

    William Butler Yeats

    MY STORY: http://www.nomorepanic.co.uk/showthread.php?t=42149

  2. #2

    Re: :: Self-Help For Anxiety ::

    Hi Cons to NMP

    I am sure you will like it here as it is a friendly place that offers a lot of advice, information and support. Chat is a great place to make new friends xxx

  3. #3
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    Re: :: Self-Help For Anxiety ::

    fantastic post cons found it really helpful thank you i will be back in my times of need

  4. #4
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    Re: :: Self-Help For Anxiety ::

    Great post Cons, I am sure many people will find it helpful.

    Carol

  5. #5
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    Re: :: Self-Help For Anxiety ::

    AMAZING! Seriously, so much of this hadn't even entered my head even after 8/9 years of pa's! Coming back to read again in the morning! When is your book being published cons????!

    Thankyou so much for taking the time and getting the eye strain writing this down - really was worth it!

    Nici xxx

  6. #6
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    Re: :: Self-Help For Anxiety ::

    Hi there,

    An amazing post! you have obviously done your homework!.

    Anyway welcome to NMP and I look forward to more of your posts!.

    Karen
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    Karen xxx

  7. #7
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    Re: :: Self-Help For Anxiety ::

    Just two quick points :

    "1. Excess Alcohol - Will make you less resistant to anxiety the following day."

    That can also mean *any alcohol*. What's one persons meat is anothers poison. Any alcohol can make you less resistant to anxiety the following day(s) because of its chemical effect in the brain regarding vitamin B depletion amongst other unwanted side effets. A deficiency in one B vitamin can prevent the others working optimally or at all.

    Oh - didn't spot chocolate on the diet list - combines both caffeine and sugar. No 4 on the list of stressor foods (Sugar / Caffeine / Alcohol / Chocolate). Its a misnomer held by most that its a comfort food. This is not the case with anxiety.

    Krakers.
    Last edited by Krakers; 12-01-09 at 09:26. Reason: additional info plus correction
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  8. #8
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    Re: :: Self-Help For Anxiety ::

    hi And Welcome.great Info!thanks X Sue

  9. #9
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    Re: :: Self-Help For Anxiety ::

    Thanks all for the kind words,

    Krakers i put this up so people can concentrate on removing health anxiety as well as focussing on the CBT aspect that can be self-taught with a little self-belief.

    Thanks for your comment anyway,

    CONS
    Last edited by CONS; 18-01-09 at 14:50.
    __________________
    But I, being poor, have only my dreams; I have spread my dreams under your feet; Tread softly because you tread upon my dreams.”

    William Butler Yeats

    MY STORY: http://www.nomorepanic.co.uk/showthread.php?t=42149

  10. #10
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    Re: :: Self-Help For Anxiety ::

    Great post and I have just printed it off

    take care
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