Depression Support Group
Depression is a real and debilitating condition that is often misunderstood by family and friends. Its meaning can range from a prolonged period of sadness to an actual mental illness with specific symptoms. Find and share experiences with others who are going through the same struggles.
Another member suggest I put this technique on the forum. I pray it will help at least one other person out there.
When having a panic attack, start by describing what you were doing when the attack came on. Eg: Walking down the street, window shopping, eating an icecream.
Next, write down (mentally if no paper available) your emotions at the time and give each one a % rating. Eg: anxiety 75%, worry 60%, fear 90%, depressed 80%, nausea 85%. The values are your own arbitrary ones - for your reference only.
Next, write down what you fear will happen from this panic attack. Eg: I fear I will throw up all over the pavement and embarrass myself in front of everyone. I fear I'll never be able to go out in public again.
Next, record what things actually support this happening. Eg: I feel sick, I have a sore stomach, I had the runs yesterday.
Then, record the things that don't support this happening. Eg: I always feel sick when I have a panic attack and I have not thrown up as a result of a panic attack before; I haven't had the runs today; I'm eating this icecream because I'm hungry, and if I'm hungry, I'm not ill.
Then re-rate your emotions from earlier on.
Hope this helps you. My counsellor showed me this technique a few years ago when I was experiencing quite a few panic attacks, some mild, some strong, and it has been really helpful to me by getting me grounded.
If you read this and want to show your support, please leave a comment or bump to keep this topic near the top of the page so it can help others.
Hugs to you all.
When having a panic attack, start by describing what you were doing when the attack came on. Eg: Walking down the street, window shopping, eating an icecream.
Next, write down (mentally if no paper available) your emotions at the time and give each one a % rating. Eg: anxiety 75%, worry 60%, fear 90%, depressed 80%, nausea 85%. The values are your own arbitrary ones - for your reference only.
Next, write down what you fear will happen from this panic attack. Eg: I fear I will throw up all over the pavement and embarrass myself in front of everyone. I fear I'll never be able to go out in public again.
Next, record what things actually support this happening. Eg: I feel sick, I have a sore stomach, I had the runs yesterday.
Then, record the things that don't support this happening. Eg: I always feel sick when I have a panic attack and I have not thrown up as a result of a panic attack before; I haven't had the runs today; I'm eating this icecream because I'm hungry, and if I'm hungry, I'm not ill.
Then re-rate your emotions from earlier on.
Hope this helps you. My counsellor showed me this technique a few years ago when I was experiencing quite a few panic attacks, some mild, some strong, and it has been really helpful to me by getting me grounded.
If you read this and want to show your support, please leave a comment or bump to keep this topic near the top of the page so it can help others.
Hugs to you all.
it screams 'pay attention to me!'
just the way his eyes meet with mine.
:D