topic Looking for self help tips in Young people

Looking for self help tips

Coco96 — Sun, 09 Jul 2017 22:43:51 GMT

This is my first time here looking for some advise on how to cope with anxiety.

Ive had anxiety since I was young ive been able to manage it but in the past few months it has been at its hardest point to handle. Everything in my life it going good I have a great job good partner and family close by but I still feel alone. I have opened up to them about my anxiety and how I feel but they cant understand how I am feeling or know what to say and I understand that. I have constant heart palpitations, cant concentrate, struggle to catch a breath I feel numb all the time and feel as if I am loosing who I am and struggle to think of a good thought I tell myself its ok and im thinking silly things but the thoughts get stronger and I question why am I here but I could never do anything to harm myself or to hurt anyone around me. It is affecting my daily life mentally and physically and I dont know what I can do Im scared to seek professional help or to take medication to help because I fear I could loose my job and everything else around me. I alway feel like I havnt got enough time I work full time and the rest of my time my anexty stops me from doing the things I need to do.

Looking for self help tips

Mia001 — Sun, 09 Jul 2017 23:22:53 GMT

Hi Coco96,

Welcome to the forums! I'm here to listen, and I'll try to help if I can.

I can't imagine how hard it must be for you, especially if you don't have anyone who understands what you're going through. You sound very stressed and overwhelmed with your life.

I understand that you're scared to seek professional help, but would you please consider seeing a counsellor/psychologist? Maybe you could talk to your partner or family member, and they could book the appointment, and maybe go with you if that would make it easier.

Obviously, I don't know your situation fully, but would it be possible to talk to your manager/supervisor at work? You might be surprised at how understanding they are.

Maybe you could get your partner or family to help you out with some practical things. Just like cleaning the house, cooking a few meals each week, helping with the chores etc,.

If you need someone to talk to, I'm happy to listen.

I really hope this helps 🙂

Mia

Looking for self help tips

startingnew — Mon, 10 Jul 2017 09:49:44 GMT

hi there

you have been given some great advice here i hope those suggestions help 🙂

i too think it would be a good idea to speak to a psychologist as well to help get your anxieties under control

im wondering do you have any coping strategies that work for you already?

ive got quite a few but dont want to give you the ones you already have 🙂

Looking for self help tips

Coco96 — Mon, 10 Jul 2017 21:53:17 GMT

Thank you both for responding to my post.

I have attempted to see someone to try help but each time I do I freak out and at times my partner isnt supportive of me seeing someone I will bring it up during my worst and try to explain why I feel the need to see someone but he has his opinion on the situation and it makes me more nervous to go not having support when I need it at my most because I am a very shy person and feel the need of encouragement to push through what im scared of.

I use to draw and read to cope and really enjoyed it but each time I put pen to paper I go blank and cant draw and reading was going well but I was getting into my books to much that when I would finish reading I would be lost and felt a part missing from my day because of the connection I have with my books. I have tried things here and there like going on longer walks during the day and making things but the stratagies dont help for long.

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:01:38 GMT

Hi CoCo

while i dont have an unsupportive partner, i have an entire unsupportive family which took a whole week in hospital for them to realise i need help.

i suggest even though your partner isnt supportive, still go to see a psychologist. if he doesnt want to hear about your sessions then jsut dont tell him. tell your seeing a psychologist now because you need one.

that way your psychologist can also help you with your shyness, give you encourgament and also give you coping strategies to help you as well.

ok so reading is a big one for you- id reccommend getting into the library and getting a few books to read.

ill give you a few other strategies as well that i can think of

hopefully some of these will help...

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:02:45 GMT

DEEP BREATHING AND MEDITATION

use the 3-3-3 method. so you breathe in for 3
seconds hold for 3 seconds and breathe our for 3 seconds. continuedoing that for a few time until you feel yourself relax and calm down
there are heaps of you tube videos and phone apps that can help you throught this, i found 1 GIANT MIND particuarly helpful for MEDITATION do you could try that
this one is pretty much MEDITATION/DEEP BREATHING put together- which is breathe in notice how it fills your belly, hold for 3 breathe out and release that tension that you feel and keep continuing on until you feel calmer

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:04:07 GMT

MINDFULLNESS

there are so many ways to do mindfulness such as these examplesA) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the
beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D)Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:05:07 GMT

TIME OUT

This simply means removing yourself from the
situation for a period of time, to give yourself a chance to cool down and think things through before you act.
For example, when you notice yourself becoming
angry during an argument with your partner, say “I need to take time out, let’s talk about this calmly when I get back” and then go for a walk

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:06:08 GMT

SELF TALK AND GOOD THINKING

How you are thinking affects how you are feeling,
so focussing on negative thoughts such as ‘this is so unfair’ will maintain the angry feeling.

Make a list of more balanced statements you can
say to yourself before, during and after difficult situations. Forexample:Before: I know I can handle this;
I have strategies to keep my anger under control and can take time out if I need to.

During: Remember to keep
breathing and stay relaxed. There is no need to take this personally.
I can manage this.After: I handled that well. Even
though I felt angry I didn’t raise my voice too much and I think I got a better result.

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:07:30 GMT

PROGRESSIVE MUSCULAR RELAXATION (PMR).

A person can practice this
technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck,
shoulders, etc or can start with the feet and legs and proceedaccordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax

Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.

Begin
at the top of your body, and go down. Start with your head, tensing
your facial muscles, squeezing your eyes shut, puckering your mought
and clenching your jaw. Hold, then release and breathe.

Tense
as you lift your shoulders to your ears, hold, then release and
breathe.

Make
a fist with your right hand, tighten the muscles in your lower and
upper arm, hold, then release. Breathe in and out. Repeat with left
hand.

Concentrate
on your back, squeezing shoulder blades together. Hold, then
release. Breathe in and out.

Suck
in your stomach, hold, then release. Breath in and out.

Clench
your buttocks, hold, then release. Breathe in and out.

Tighten
your right haamstring, hold then release. Breathe in and out. Repeat
with left hamstring.

Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:09:25 GMT

DISTRACTIONSthis can pretty much be anything you enjoy doing that takes your mind off things such as:count backwards from 100

play a musical instrument

scribble on a piece of paper

have a nice bubble bath or shower

print and colour a mandela

makea dream catcher

make a scrapbook

go on a cleaning ramage

dance around to your favoutite musicgo for a drive

do some origami

cook your favourite recipes

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:11:49 GMT

MORE DISTRACTIONS

pop bubble wrap

hold a cuddly toy

figdet with a sensory toy

cry- its ok to cry

plant a tree

watch funny youtube videos

write a list of the good things in your life

look at happy photos

squeeze a stress ball

play with a pet

write a nice letter to yourself

do a random act of kindness

count the things around yourself

create or build something

yoga

teach your pet a new trick

learn a new language

pray

take up another hobby

draw on yourself with a marker

study the sky

knit or sew something

listen to music

play a sport

go fishing

go for a run

draw or do some art

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:13:15 GMT

JOURNALLING

Start by journaling for 5 to 15 minutes.

Write about what's on your mind, and what's bothering you:Write about your concerns, writing for several minutes until you feel you have written what needs to be said, but haven’t delved into a mode of rumination.

You may prefer a computer, a journal, or just a pad and paper; if you are using paper, please skip a line or two for every line you use—this will be handy later

.Detail what is happening right now, describing the events that are currently causing difficulties. Keep in mind that, with anxiety, sometimes it isn’t what is currently happening that is causing stress, but rather your concerns about what could happen from here. If this is the case for you, it’s okay; you can write about what is currently happening and just note that the only part that is really stressful is the possibility of what could happen next.

(This, in fact, may be a realization that brings some stress relief in itself.)

Next, write about your concerns and fears, and write in chronological order. In other words, start with one of the stressors you are contending with in the present, and explore what you think will happen next, then write what you fear will happen after that.Write how this would affect you.

Now that you have your thoughts in order, see what you can do to relieve some of the stress and anxiety within.

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:14:08 GMT

THE COPING TOOLBOX

this is a collectionf of your favourite and healthy things that you can use when your feeling axious, panicky or distressed
you can add whatever your likesome things may include:
abelevoved tuffed teddy
crosswords puzzles
a meditation dvd
a rubber band
scented candles
a bottle of bubbles
a soft blanket
a card from a supportive personal
healing stones or krystals
pictre of loved ones
crafts or beads
mp3 player with your fave music or relaxing music
your journal or notebook
gum or lollies or fave chocolates
positive affirmations

Looking for self help tips

startingnew — Mon, 10 Jul 2017 23:15:10 GMT

Hopefully some of these will help you be able to control your anxiety as well 🙂

Looking for self help tips

Coco96 — Tue, 11 Jul 2017 01:24:11 GMT

Hi Startingnew

Thank you for all the tips you have recommended I will give them a go and see what works best for me it is highly appreciated.

I will look into professional help as I feel I need it.

I have started writing a diary a week ago which is so far going good and will be continuing it and will help me when I see someone because I go blank when asked what Im thinking and feeling because there are so many things I think at once.

Looking for self help tips

startingnew — Tue, 11 Jul 2017 09:40:22 GMT

good on you Coco

i really hope you cna get into see someone- remember your gp is there too and can do a mental health assessment and give you a mentla helath care plan for a psychologist so youll get a medicare rebate.

i really hope some of those suggestions help you, if not i do have more. i seem to have a lot of coping strategies, not all of them work but others may find them useful so i always have them on hand

🙂

Looking for self help tips

startingnew — Sat, 15 Jul 2017 05:00:23 GMT

HI CoCo just checking in

how are you going?