Fears
I have dealt with these like I said for over 20 years....isn't it Amazing how many people do have them.
Dealing with Panicky Feelings
1)Accept them-Dont run....float with it and don't fight
2)Permission- your inner dialoge could be I know what this is-its not dangerous its only ANXIETY and ADREDALINE...it WILL pass
3)Breathe- (inhale 2, exhale 4)inhale through your nose for 2 seconds (Simultaneously mentally count-one-one thousand, two one thousand)...next exhale slowly like your trying to whistle for four seconds (counting). Do this for a full 60 seconds. Follow that with calming words like- it's ok to be anxious. I'm ok. Body symptomsare uncomfortable, be there is NO danger. Its ok to relax now
4)Distract-distract yourself by getting up and doing something for 15 mins...walking is a great thing-go breath some fresh air you will be ok
5)just let time pass-the discomfort always passes-remember what you are thinking about prior to a panic, most likely it is your inner dialog and what you are saying to yourself that makes the emergency switch turn on, but you have the power to turn it off-remember to breathe and have good positive thoughts
I believe anxiety is not some sever illness that requires lifetime medication. I am on xanax a very small dose and I am currently working on not taking it at all...I look forward to the day I can honestly I'm not scared of a panic.It truely is self-induced. When we think the worst and then our thoughts become the generator of this biochemical reaction in our bodies, its our alarm system then sets off adrenoline and cortisol which is screted and goes rapidly though our body, then this fight/flight response happpens, which causes our heart to pump faster and make our heart pound, transporting oxygen to our muscles in legs and arms which can cause them to tingle and get cold, our stomach contracts as blood moves swiftly from it causing nausea and cramping, blood rushes from our head causing dizziness....NOW our stimulated system is turned on and the Panic starts.
For me my.. thoughts are old habit patterns and I chose the thoughts I entertain, I have to really to do alot of inner dialog and stop and breathe and tell myself "this isn't dangerous and I'm ok...its ok" AND stop fighting it...let the adredaline flow and float with it.
Everyone has a fear, mine mainly is heights, crowds and doing something embarrasing or stupid in front of a lot of people, and I had change in my routine(so I guess change, doing something I haven't done before, the unknown maybe?)....just curious what are your fears? I find it interesting how many different fears and how people deal with them.
Sorry long post....Dambusted
I have dealt with these like I said for over 20 years....isn't it Amazing how many people do have them.
Dealing with Panicky Feelings
1)Accept them-Dont run....float with it and don't fight
2)Permission- your inner dialoge could be I know what this is-its not dangerous its only ANXIETY and ADREDALINE...it WILL pass
3)Breathe- (inhale 2, exhale 4)inhale through your nose for 2 seconds (Simultaneously mentally count-one-one thousand, two one thousand)...next exhale slowly like your trying to whistle for four seconds (counting). Do this for a full 60 seconds. Follow that with calming words like- it's ok to be anxious. I'm ok. Body symptomsare uncomfortable, be there is NO danger. Its ok to relax now
4)Distract-distract yourself by getting up and doing something for 15 mins...walking is a great thing-go breath some fresh air you will be ok
5)just let time pass-the discomfort always passes-remember what you are thinking about prior to a panic, most likely it is your inner dialog and what you are saying to yourself that makes the emergency switch turn on, but you have the power to turn it off-remember to breathe and have good positive thoughts
I believe anxiety is not some sever illness that requires lifetime medication. I am on xanax a very small dose and I am currently working on not taking it at all...I look forward to the day I can honestly I'm not scared of a panic.It truely is self-induced. When we think the worst and then our thoughts become the generator of this biochemical reaction in our bodies, its our alarm system then sets off adrenoline and cortisol which is screted and goes rapidly though our body, then this fight/flight response happpens, which causes our heart to pump faster and make our heart pound, transporting oxygen to our muscles in legs and arms which can cause them to tingle and get cold, our stomach contracts as blood moves swiftly from it causing nausea and cramping, blood rushes from our head causing dizziness....NOW our stimulated system is turned on and the Panic starts.
For me my.. thoughts are old habit patterns and I chose the thoughts I entertain, I have to really to do alot of inner dialog and stop and breathe and tell myself "this isn't dangerous and I'm ok...its ok" AND stop fighting it...let the adredaline flow and float with it.
Everyone has a fear, mine mainly is heights, crowds and doing something embarrasing or stupid in front of a lot of people, and I had change in my routine(so I guess change, doing something I haven't done before, the unknown maybe?)....just curious what are your fears? I find it interesting how many different fears and how people deal with them.
Sorry long post....Dambusted