HI I'm New

[Kitkat1962]

Hello, :D


My name is Anne and I'm 44 , single white lady from Ontario Canada. I have suffered from Social Anxiety and Generalized Anxiety Disorder for most of my life. I also suffer from Major Depressive Disorder and Panic Attacks. I have been on many antidepressants but right now I'm taking 37.5 mgs of Effexor. If I do increase the medication my symptoms get worse. I also take Clonazepam daily when I have trouble sleeping and for my anxiety and I'm on 0.5 mgs of it.
I have had a rough time in the last year with my depression and my anxiety and its not good now as my anxiety is giving me a hard time and I can't relax and sleep at night. I want to try natural stuff like herbal teas and relaxation techniques to help me relax and to decrease my anxiety.
If anyone has any advise please feel free to tell me in your messages.

About me, I am a shy but very friendly person with a good sense of humor. Some of my interests are: reading, music (love the Osmonds, Shania Twain, Beach Boys to name a few), computers, pets/animals (own two female cats named Taffy and Misty), watching tv and movies.

I hope to get lots of information on anxiety and to get some nice pen pals to email to. Feel free to write to me if you like. People from Canada would be really nice as that is my country.

[jitters]

Hi Anne,

Welcome to the forum, you will meet tons of people who understand where you are at and where you are coming from. Anxiety, Depression and Panic attacks, can be beaten... I think. Anyway we're here if you need us.

Try the following relaxation techniques:

Relaxation Techniques


Quick Relaxation



*

Loosen your clothing and get comfortable.

*

Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.

*

Flex the muscles in your feet. Hold for a count of 10. Relax.

*

Move slowly up through your body- legs, abdomen, back, neck, face- contracting and relaxing muscles as you go.

*

Breathe deeply and slowly.





Long-Term Relaxation



*

Get in a comfortable position. Minimally tighten your right fist so that you feel only the smallest amount of tension. Hold it at this level. Be sure you continue to breathe... Now let go and relax... Observe the difference in feelings between the right and left arm and fist.

*

Now minimally tighten your left fist. Hold at this level so that you just feel the tightening... Let go and relax. Let the relaxation spread through the arms and the rest of the body.

*

Now tighten ever so slightly the following parts of your body.

(Each time tighten only to the point at which you can observe tension, where you can observe tension, where you become conscious of or can "feel" the tension. Hold the tensions at that level, and be sure you tighten only the intended muscle while the rest of the body stays quiet and relaxed. Be sure you continue to breathe. Each time you let go, let those parts relax further and further.) Tighten ever so slightly your scalp... let go and relax... Let the face become smooth and soft... Let the eyes sink into their sockets... Now slightly tighten the throat and neck. Hold it... Let go and relax.

*

While continuing to breathe, minimally tighten the triceps. Be sure the neck eyes and tongue are relaxed... Let go.

*

Raise your shoulders to your ears minimally. Be sure the neck stays loose. Observe how the shoulders feel different from the rest of the body... Let go and relax. Feel the relaxation sinking through the body... Minimally tighten the stomach. Keep breathing... Let go and relax. Minimally tighten the buttocks... Let go and relax. Minimally tighten the feet, calves, and thighs... Let go and relax. Let yourself reach an even deeper level of relaxation, a calmness and serenity.

*

Now minimally tense every muscle in your body so that you just feel the minimum tension... jaws... eyes... shoulders... arms... chest... back... legs... stomach... Be sure you keep breathing. Feel the minimum tension in every part... Let your whole body relax. Feel a wave of calmness as you stop tensing.

*

Now, with your eyes closed, take a deep breath and hold it. Note all the minimum tensions... Exhale and feel the relaxation and calmness developing... Note the feeling of heaviness.

Nice to meet you.

Duncan :)

[Kitkat1962]

Thanks Duncan for the kind welcome and the relaxation tips. They will come in handy. I'll give them a try.

[jitters]

*behold* what? by the way. :D

[Kitkat1962]

Fear not for behold ...is what the angels say to the shepherds when they are telling them to not be afraid for a child is born in the city of David, a saviour who is Christ the Lord.


I'm religious. :)

[jitters]

I know really just joking with you. Im not religious these days but I was, and I respect those who are.

Here are some bible quotes for you believers:

Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Who of you by worrying can add a single hour to his life?

Matthew 6:25


27Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.

John 14:27 (New International Version)
New International Version (NIV)


4 Even though I walk
through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

Psalm 23:4 (New International Version)


Stay Strong

Duncan :halo: