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Posts created by Jason - Health Educator

13 years ago 0 +0 / -0 223

Feeling trapped in my own body

Hi Stewed,

It sounds that these evening bouts of restlessness are really disruptive and I can understand how they may make you feel both now, and during your next day at work. Here are some tips that may help you.

Two of the most common relaxation techniques that are used to reduce panic and anxiety are called Boxed Breathing and Progressive Muscle Relaxation. Practicing one or both on a regular basis can help reduce your symptoms of anxiety and stress. While these techniques may seem simple, they can really impact your stress and anxiety. And can be done before you go to bed, during some of the situations you mentioned in your post, or even at work when things get a little hectic.

Take a look at the auxaliary session entitled "Relaxation"...it walks through these techniques in detail. And come back and post if you have any questions.

Members, can you share your experience with these techniques in situations like the one that Stewed is going through, or any additional tips that you feel may help out?

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

dealing with what was hiding underneath the anxiety

Hi loves trees,

It sounds that you have really made some headway in this program but that it may have gotten a little lonely along the way. Well as Davit pointed out, we are all here for you.

Please share anything that comes to mind that you feel you need some guidance on. I know that these boards are really powerful as myself and many members feel uplifted constantly by the experiences and advice that people share. Even just venting a bit can be helpful to read about as may people experience the same challenges, and they can relate.

If you feel that you need somebody to talk to outside of these forums, a good resource may be your doctor, as they may be able to refer you to someone that can help you talk through your current challenges.

Another avenue to try for additional support, is peer mentoring. An individual who has rehabilitated from panic disorder will help guide & support you through your journey.

The best places to find these types of support groups are to contact your local mental health unit. They will be better able to inform you of what services are located in your area.

Let us know how it goes.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

Continuous thought fear - what to do?

Hi dawuad10,

It sounds that you are a little disappointed in the amount of attacks you are still having. This is a completely understandable and normal feeling.

However, you should really give yourself some credit...I think you are doing a great job. It appears that you have been able to incorporate many of the skills of the online program and this has turned into some early deferral of many of the negative thoughts you are having . This is a huge win.

How is the homework coming along? If there is one homework session to revisit, it should be session 2: anxious thoughts homework. This homework section will arm you with some tools, that may help you in the situations you

highlighted.

Please take your time with the sessions. A week will provide the amount of time needed to reflect on the information.

Members, do you have any other tips?

Please share.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

What went right today!

Members,

We are continually taught that when we do not reach our goals, we should assess the situation to see where we went wrong so that we can learn from our mistakes. While this is helpful, many psychologists feel that we should spend just as much time and effort analyzing our successes as we do our mistakes.

So members, what have you done right today to stick to your goals? How can you learn from today’s success?

As always, please share your thoughts.

Jason, Health Educator

13 years ago 0 +0 / -0 223

Dizzy panic cycle

Hi Dizzy,

What I hear you saying is that having a routine may cause you more anxiety than not having a routine in the first place. This is a good point. I believe that is one of the reasons CBT sometimes suggest taking small steps instead of large leaps. It may be worthwhile to start with subtle changes in your pre-sleep routine to see if that helps. ie. reading or listening to relaxing music.

Another thing to consider is that you have to allow yourself slack for things not going well the first couple of times. This is a process and sometimes things just don't work out. This is ok.

As Davit suggested, the program must be adapted to your specific situation and you are the best suited at understand ing this. We are here to help you talk it out and re-focus your efforts...and celebrate your successes.

Please keep us posted and let us know how things are going. We are all here for you.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

An interesting exposure.

I jsquared,

Have you thought about having a couple of showers a day...maybe one at night and one if the morning?

This would increase your time and exposure to the whole process.

Keep sharing your insight into how to best overcome this trigger.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

Alternative therapies

Members,

In addition to the support you’re receiving online, from outside therapy and medication; many other alternative therapies exist to help alleviate the symptoms of anxiety. They include, but are not limited to:

Yoga, Meditation, Reiki, Tai Chi, Ayurveda, Massage
Aromatherapy
Magnet Therapy, Light therapy, ESR
Herbal supplements, nutritional therapy and Chinese medicine
Educational materials

At this time we would like to remind all our members that although taking herbal supplements, Chinese medicine or making changes in your diet has been beneficial to some, it is not always safe. For this reason, it is always highly recommended to consult your doctor or pharmacist before pursuing any naturopathic regiment as it may conflict with other current health conditions and/or medications you are taking.

We now invite our members to share their experiences with alternative therapies and/or ask questions.

Jason

13 years ago 0 +0 / -0 223

Talking to Friends and Family

Members,

It is often difficult to share the difficulties you are currently experiencing with friends and family. Many often debate as to whether or not informing family and close friends would be beneficial.

Remember, what you tell your friends and family is up to you. What you can say probably depends on what your friends and family are like. Some people may try to understand your problems and respond to you with support. Others may not understand and have trouble supporting your efforts to get better. Seek support from those who are most likely to give it.

If you decide to tell a good friend or a supportive family member about your anxiety, just tell them the facts. Tell them that you believe that you're struggling with anxiety and that you're trying to do something about it. If you've been trying to hide your anxiety from someone, sharing this information may help them understand your behavior. If you tell them that you have a problem and that you're working on it, good friends and supportive family members usually want to know how they can help. Tell your good friends and family that just knowing that they're trying to understand your depression and support you is important to you. You can tell your supporters that they can help by learning more about anxiety. The more they understand it, the better they can help. If you're having trouble explaining how you're feeling, you may decide to point them in the direction of this web site.

Below are a number of general suggestions for what you might say to friends and family members who want to help you cope with an anxiety disorder:

    * Only offer to help me if I ask you
    * Try to let me be in control of my treatment and recovery even if it seems that I want you to take charge
    * Try to stay positive, and be patient with me
    * Be prepared for my successes and setbacks

We now invite the members of the group to share how they told their family and friends. We also invite anyone who may be struggling with this problem to share it among the group so that solutions may be brainstormed!

Jason, Health Educator

13 years ago 0 +0 / -0 223

Did you know€¦

Members,

Panic disorder typically strikes in young adulthood. About half of all people who have panic disorder develop the condition before age 24.

Does this age seem young or old? Please share your thoughts.

Jason - health Educator

13 years ago 0 +0 / -0 223

Flutters

Hi Sirius,

This must be a very stressful time for you and I can understand how your anxiety about your situation in adding to the difficulty of your father passing away.

It sounds that you have a good plan but may I suggest calling the cardiologist if your symptoms worsen (as you were directed). Also have something healthy to eat before you leave to avoid any stomach associated triggers.

Come back and let us know how things went.

Jason, Bilingual Health Educator

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