topic Anxiety. What’s worked for me during the past 20 years in Anxiety

Anxiety. What’s worked for me during the past 20 years

LesDave — Mon, 06 May 2019 08:40:30 GMT

I read a lot of the forum posts. I answer a lot too. I have lived with anxiety for decades. At time it has been debilitating. So, I thought perhaps my remedies and tactics might be a benefit to others.

Firstly, I had my first epitome when a doctor explained what is happening medically to us when we suffer from anxiety, and medically, what is required. So basically, we have a situation that activates the fight of flight in us, spilling way too much cortisol in our bodies. We are pumped up on this drug, and no amount of logic will get it to go away. We need to get rid of the cortisol, or bring it down to manageable levels. I use hard exercise to soak it up. Once it starts to soak it up, I can then use logic to bring my thoughts under control.

I use the mindfulness tactic to start with. That is, bring yourself into the present moment. Look this is a lot easier to say than actually do. It takes months of practice, and when my head is spinning, it is very hard to bring myself into the moment. But believe me, when you master this, it is so satisfying. Regularly during the day I check in on myself and notice my feelings. If I am happy or sad, I notice this and label it. “This is sadness I am feeling right now”. Sometimes, just by noticing things and labelling them, the feeling seems to go away. “I am feeling angry right now”, seems to make anger go away.

The next thing is to recognise the cause of most of the problem is fear. I go straight to the cause. Why am I afraid? And, I have actively measured my instincts over the years, and my gut instinct is not very good. I have learned not to trust what I’m feeling, because it’s usually wrong. Your gut might be better than mine.

Finally, I use the tactic counsellors give you with acceptance and commitment therapy. That is, when bad thoughts about the past or the future come into my head, I acknowledge their presence, and then tell them they are free to stay there, but I refuse to engage with them. “I notice I am having bad thoughts about work tomorrow. Those thoughts can stay in my head, but I’m not going to think about them or have a conversation or argument with them.”

I hope you can get some benefit from this.

Anxiety. What’s worked for me during the past 20 years

YellowPoppy — Mon, 06 May 2019 08:54:16 GMT

Hi LD,

Thank so much for this post!
Its great to learn new tactics or strategies!

Appreciate this so much, thank you

YP

Anxiety. What’s worked for me during the past 20 years

Soberlicious96 — Mon, 06 May 2019 09:16:05 GMT

HI LesDave,

Some great strategies there! Thankyou for sharing those.

I find that with my anxiety, when I'm trying to bring myself 'back into the moment' that I focus on my other senses; such as sights and sounds. So what I mean by that is that I look around me and name out loud what I can see; "I am in my loungeroom and I can see my television, my blue couch and my white drawers and my flower paintings." I then focus on what I can hear, right then and there. Such as traffic outside, or birds chirping, or whatever may be on the television or radio. ..... I would mention focusing on smells as well, but I don't actually have a sense of smell due to brain injury as a child so that one doesn't really work for me.

Anyway, it helps to 'bring me back' to right now, and to slow my mind down.

Thanks again for sharing. Was good to read. xo

Anxiety. What’s worked for me during the past 20 years

Katyonthehamsterwheel — Mon, 06 May 2019 10:02:29 GMT

LesDave said:
Regularly during the day I check in on myself and notice my feelings. If I am happy or sad, I notice this and label it. “This is sadness I am feeling right now”.

Some really helpful advice. My ex kept telling me to try observing my thoughts and feelings, but I could never understand what he was trying to get at. I like your example and I think it will be useful. I've been using exercise to get rid of nervous energy lately. Before I had to go in for an oral presentation at uni on Friday (terrifying!), I ran up and down the stairs, and felt I was much calmer than I'd normally be. Thanks for sharing.