Hello Guys - New Member Here.

[Shrew]

Hello, I am new to this obviously, currently having a hard time with anxiety and panic attacks. I am desperate to beat this as I have a young family and need to get back to my old self quick.

[startingnew]

MINDFULLNESS
there are so many ways to do mindfulness such as these examples
A) 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

[startingnew]

the breathing ones, and mindulfness i find are the better ones for panic attacks will give you more strategies as well

[startingnew]

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.

[startingnew]

THE COPING TOOLBOX
this is a collection of your favourite and healthy things that you can use when your feeling axious, panicky or distressed
you can add whatever your like
some 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

[startingnew]

THOUGHT CHALLANGING

1. Pick the thought
2. Reality Test it
so ask questions such as 'my evidence FOR and AGAINST this thought' 'am i jumping to negative conclusions?' 'are my thoughts true in all cases all the time?'

3. Looks for alternative explanations
'are ther any other ways i could look at this situation?" 'what are the positives of this thought?'

4. Putting it into Perspective
'whats the best thing that can happen?'whats good about this situation?' will this mattter in a few years?'
5. Use Goal Directed Thinking
'is this thought helping me achieve my goals?' what can i do that will help solve this problem?' 'is there somethign i can learn from this situation to help me?'

[startingnew]

i hope some of these help you guys

also in the bb search bar type in 'COPING STRATEGIES' the thread is started by me and there are quite a few pages with heaps of different coping strategies for all sorts of things

[Shrew]

Thank you Startingnew. I can see that you are very helpful and have good knowledge on coping tools for this horrible illness.

[startingnew]

no worries 🙂

hope the other thread helps

i update regularly so if you comment itll keep you in the loop as i go

[KMTE]

Hey Shrew just checking in and seeing how your doing? Startingnew they are great strategies I'll be noting them myself. Are your anti depressants settling in a bit now? I'm on day 9 today and starting back at work for the first time in a fortnight 😬 trying not to over think it but I'm already anxious. I have the nervous belly and trouble eating constantly and I've lost so much weight in the last few months so I'm pushing myself to eat even though I have no appetite. Hoping you have a good day 😊

[Shrew]

Hey KMTE. Thank you for your thoughts. I think I am on day 11 now and have the rest of the week off so will be back on Monday. This morning around 5am I had an hour of panic in bed. I managed to get through and take my daughter to school, I have just mowed the lawn and ate a sandwich which was hard to do but managed it. I will be going out to get a lottery ticket later lol It would be a nice phone call to work saying I won't be coming in on Monday lol