Hi. Id like some advice and comments

[mrgrey]

Hi. Im new to this forum, so I thought I would introduce myself.
I have bipolar disorder, and regularly suffer from anxiety and panic attacks. Although my medication (valproate) is relatively affective, I find that my condition still effects my life in a number of ways.
I guess the biggest way is that I can never feel confident in my ability to perform in a job or to reach my goals, because I can never know when i will plunge into depression, or be paralyzed by anxiety.

I think it is important that there are resources for people to use when trying to deal with anxiety, such as this forum. I am a web designer and writer, and so I have decided to use my skills to create another such resource, where I have tried to pull together the techniques that work for me. These involve relaxation and mindfulness techniques primarily. (The address should appear below in my signature.

I hope it does not break etiquette to bring this up on my first post. I don't want anyone to think I am a spammer. I genuinely want to receive comments and suggestions about the work I have done from other people who may have insights into this subject. How can I improve the site? Are there any techniques that are very effective that I have missed? Is there any information there that seems irresponsible or inappropriate in any way? (I have tried to make it very clear that I am not a medical professional.)

Thankyou for any feedback. It is much appreciated.

[Anxious Frank]

I like the site layout. It's easy to navigate.

On how to manage anxiety page - "If so, you are thinking is a circular way. " Is that meant to be "in"?

Dealing with anxiety. This one's tough. Everyone's anxiety is different. For example, the way I deal with mine is by shifting my perception from my mind to my senses. It makes me feel complete, as if nothing more is required of me. I have practiced for years for it to feel natural, and is starting to get like a reflex. Still, sometimes I get so wrapped up in things I forget I can do it.

Yay! Mindfulness! It's my favourite.

And you didn't ask for any money. Thumbs up.

Any more ideas for content?

[mrgrey]

Yes, ill fix that typo, thanks for that.

Mindfulness is my favourite too. It's great even when one isn't dealing with anxiety, just as a way of enjoying life more, but for someone with anxiety or mania it really helps to be focused on the moment. Its so easy to be distracted from all the pleasures of the world around you by a racing mind. I find that in general (except sometimes of course) there isn't anything bad actually happening to you in the moment, so its a very good place to be.

I still have to write a section on meditation. I usually meditate using a kind of mindfulness. Basically being aware of my breath, body, and surroundings, and aware of my thoughts. Slowly I try to allow my thoughts to settle to nothingness.

Does anyone have any thoughts on meditation?

Thanks again for your comments

[Anxious Frank]

I have LOTS of thoughts on meditation.

If I have the time, and remember to do it, I have an extended meditation. I usually do this before going to sleep. It's very relaxing. For the first five or ten minutes I concentrate on my breathing. I pay attention to the tiny vibrations my nose makes as air rushes into my nostrils. I feel the skin covering my chest stretch and contract as it rises and falls. Sometimes I visualise the breath sweeping my body free of tension. This first part of my meditation is calming. Thoughts often arise here, they are best acknowledged, and with a kind curiosity, I return my focus to my breathing.

After that I switch my focus to my body. After an anxious day my body feels like it is crying out to be listened to. Often my lower back yells the loudest. What I do here is let whatever part is loudest talk to me. I try to discover the nuances and subtleties of the feeling. Again, thoughts arise. Often it may be an emotion that is speaking the loudest. If so, I examine that. With a kind curosity of course.

Oh my god I am such a hippy.

Anyway, this usually sends me straight to sleep, and seems to bring new insights into how my life is going.

During the day, my meditations are different. It's kind of like a game of See-How-Many-Things-You-Can-Experience-At-The-One-Time. I work in the city, so on breaks I go outside. I can feel the warmth of the sun, hear the traffic noise, watch people walk by and smell the toxic fumes all at the same time. It's invigorating. Alternately, I'll concentrate on my breathing and body for five minutes.

For those who like to visualise things in their meditation, the Dalai Lama's writings on meditation are fantastic. Thousands of years of spiritual mastery have gone into the works of the latest ambassador of Bhuddism.

I wish I could post links...

[mrgrey]

Haha yes its hard not to talk about meditation without sounding like a hippy. But it's a great skill. It sounds as if we have similar techniques.
Your daytime meditation sounds like what I think of as a kind of sensory awareness exercise, especially the aspect of trying to experience everything at once. I often try to see my field of vision as a being flat, and without depth, not focusing on the center of my vision but evenly out to my periphery. I try not to 'interpret' what I see (as objects, things with names), but rather only experience colour and shape and movement. From my research I believe this is a particularly right brain way to experience one's senses. Many painters describe a similar state of mind. I learned this technique when I was interested in synaesthesia (ie experiencing senses as other senses.) By experiencing all the senses at once I often feel as if they are all mixing together and crossing over.
I suppose this is a bit off-topic for an anxiety forum.
As an individual with bipolar I have not always been absolutely sure that these sensory exercises were definitely good for me, at least all the time. During times of mania they have sometimes led me to quite unusual ideas and ways of thinking. Thinking that I was accessing some special area of knowledge or reality. I guess that probably has more to do with bipolar than the exercises themselves though.