The Hen House Community Group
This Group is for Hens only. A place where we can share and flock together:) May friendships grow here.
1. One of the most effective methods used is deep breathing. The following exercise will physically and mentally calm you down and lower your heart rate.
Start out by breathing through your nose for a slow 3 count.
Then hold your breath for a slow 3 count.
And then exhale for a slow 3 count through your mouth like how you would exhale when you blow hot soup to cool it. You can do this as long as you want. It really helps.
2. The next thing you can do is something called stop and replace. The purpose of this is to stop the anxious thought and replace it with a more calming thought.
EX: I am anxious about going in front of the class to present my project (so I keep thinking about it and it just makes me more anxious).
STOP!! that thought and replace it with a thought such as thinking of something exciting you are going to do this weekend like go on a family trip, and just really lose yourself in the thought and take your mind away from the current anxious thought.
3. As a panic attack often fuels itself by unintentionally focusing on the cause of panic, it can help to divert your attention by focusing on something else, such as doing mental puzzles: word games, numerical problems or noting the features of different objects within sight. Try counting backwards from 100 by 3's, or saying the alphabet backwards, etc. It's even better if you can fully avoid focusing, do not focus on not focusing. (practicing meditation helps learning how to do this).
4. If possible, have someone you know/trust talk to you and comfort you. Ask him/her to massage your palm while talking to you.
5. Tense the various muscles in your body for a few seconds and then release, allowing yourself to relax.
6. If you are able to stand, get up and walk around slowly, while "slowly" deep breathing (change of focus).
7. Do not lock your jaws together; this will make the nausea in your panic attack twice as bad. People are often tempted to do this, but it does not make it any better. Relaxing your face will help.
8. If at all possible, physically do something like cleaning up. Your body has produced a lot of adrenaline, it's keyed for "fight or flight." Sitting or standing still causes toxins to build up in your muscles for later cramps and aches, while it also increases anxiety because you're forcing yourself to stand still. Cleaning or organizing something also gives a sense of control - you were able to control something. It also stimulates your left brain (logical side) so you can approach the situation rapidly. The more vigorous and organizational the activity, the better. Unless it's immediately before a performance or something, this is a good time to organize your closet or sort everything on your workbench.
This is especially good for killing time before a stressful emotional event like proposing to your significant other or facing an exam when it's scheduled later.
Start out by breathing through your nose for a slow 3 count.
Then hold your breath for a slow 3 count.
And then exhale for a slow 3 count through your mouth like how you would exhale when you blow hot soup to cool it. You can do this as long as you want. It really helps.
2. The next thing you can do is something called stop and replace. The purpose of this is to stop the anxious thought and replace it with a more calming thought.
EX: I am anxious about going in front of the class to present my project (so I keep thinking about it and it just makes me more anxious).
STOP!! that thought and replace it with a thought such as thinking of something exciting you are going to do this weekend like go on a family trip, and just really lose yourself in the thought and take your mind away from the current anxious thought.
3. As a panic attack often fuels itself by unintentionally focusing on the cause of panic, it can help to divert your attention by focusing on something else, such as doing mental puzzles: word games, numerical problems or noting the features of different objects within sight. Try counting backwards from 100 by 3's, or saying the alphabet backwards, etc. It's even better if you can fully avoid focusing, do not focus on not focusing. (practicing meditation helps learning how to do this).
4. If possible, have someone you know/trust talk to you and comfort you. Ask him/her to massage your palm while talking to you.
5. Tense the various muscles in your body for a few seconds and then release, allowing yourself to relax.
6. If you are able to stand, get up and walk around slowly, while "slowly" deep breathing (change of focus).
7. Do not lock your jaws together; this will make the nausea in your panic attack twice as bad. People are often tempted to do this, but it does not make it any better. Relaxing your face will help.
8. If at all possible, physically do something like cleaning up. Your body has produced a lot of adrenaline, it's keyed for "fight or flight." Sitting or standing still causes toxins to build up in your muscles for later cramps and aches, while it also increases anxiety because you're forcing yourself to stand still. Cleaning or organizing something also gives a sense of control - you were able to control something. It also stimulates your left brain (logical side) so you can approach the situation rapidly. The more vigorous and organizational the activity, the better. Unless it's immediately before a performance or something, this is a good time to organize your closet or sort everything on your workbench.
This is especially good for killing time before a stressful emotional event like proposing to your significant other or facing an exam when it's scheduled later.
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88FWhat I do like is early morning clouds and then they disappear and the sun comes out. That was it's cooler in the morning. I'm sitting here looking out the window at the hummingbird with the river and dike as a back drop. It's hard to invision ever leaving but I'm also a realist with aging, especially when the luncheon we had with thirty former classmates on Monday. Sandra, we get news of...
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If you have anxiety my heart goes out to you. They can be very scary. I've had anxiety attacks since I was 15. A couple of times I seriously thought I was having a heart attack. Very scary.
Hope this thread helps.
If you have techniques that help you please share them here. They may help someone.
Hugs
My husband treated me like a nuisance when they would happen...no comfort there! I won't go into the rest of the story, but I do handle anxiety better than I did back then.
Thanks for the tips!
In my 40's I had the worst panic attacks and was scared to death of taking meds so I was a basket case most of the time. And like Cherry said it is very crippling.
Now day's I don't really have panic attacks but my anxiety is through the roof! My hands shake so bad and I've even had the clerk giving me change at the store ask if I was ok. :-( I have such trouble writing that it's embarrassing to have to write a check. Driving is not that easy either.....sometimes my legs shake so it's hard to keep the gas and break pedals level.
I finally got over the panice attacks from advice from a friend to get out and walk. It was REALLY hard at first because I didn't think I would be able to make it around the block! And many times I didn't make it.
But with the walking and going outside, sitting on a bench doing those breathing exercises when on the last breath you drop your chin to your chest for at least 30 seconds. And it was such a miracle......the panic left. It took a while, but eventually it worked.
Kim, also the odd thing about it is that my panic attacks started when I found out I have a bad Mitral Valve of the heart which would only make it worse.
Sorry for writing a book about myself. lol. Wishing all the dear Hen's health and happiness.
Carly thank you for sharing your story with us. I'm glad the breathing and walking helped you. I want to walk but it kills my back to walk more than half a mile:(