shoe
06-23-2005, 02:16 PM
Anyone have coping techniques they'd like to share for how they deal with anxiety?
My take on it is that us anxiety sufferers need to shift our focus from the internal to the external. In other words, instead of focusing on our symptoms, feelings, our behaviors, the way we look or feel, and how we are perceived - We need to look externally - observe the world around us, breathe it in and drink of its splendor. lol that sounds a bit corny, but perhaps somewhat true. If we can find a way to stop thinking about ourselves and our anxiety, by thinking of something completely outside of ourselves, the anxiety itself might fade away.
I've noticed that type of thing works for me, if I can concentrate my mind fully on it - instead of mixing it in with my other thoughts. Sometimes I will just look around at people around me and notice things about the way they dress, their hair, what they are doing and how they observe and interact with the environment. Sometimes if there are animals around I will observe them as well. If I can't look at something living, I'll just look at the architexture of a building, the way things are constructed, or if I'm outside I'll pick out trees and plants and flowers that make me appreciate the beauty of nature. For those whose anxiety is related to the environment they are in, its probably best not to notice the 'larger picture' but to focus on the details of things around them, and maybe in some way try to imagine they are deteached from their body, or at least the feelings going through it. I don't know, thats just an idea to ponder.
Other than 'externalizing' my thoughts, I've also found that imagining my anxiety as something of an entity which can be willed around by thought helps. Like, I'll imagine my anxiety is shifted down to my toes or to my pinky finger hehe.. just so it doesn't feel like its gotten a hold of the entire 'ME', in a way taking back control of myself and forcing that little pest to dwell in places I don't care about. I got the idea for this when reading an article about the ways some people express nervousness - jumpy legs or tapping fingers etc.. its like the anxiety is sort of manifesting itself in one area and then consequently 'exiting' the body through those actions.
I also have little 'catch' words I use to snap myself back to reality, to try and regroup myself and get a grip on what is happening and why.
The important coping techniques like breathing and meditation that I've yet to experiment with are always recommended by the experts, so I plan to try them once I can commit myself to practicing it.
Also, if I'm experiencing a panic attack, just letting myself give in to the attack, surrendering to it and letting it pass over me works too. Fighting it, trying to hide it, and imagining that its going to be something worse only serve to prolong the attack, and maybe even make it worse. We need to acknowledge that its a normal physiological fight-or-flight reaction of the body, and stop feeding it. Just let it wash over us and in time it will resolve itself.
Last but not least, if possible, I allow myself to now and then go to a 'safe spot' where I can find peace and breathe free a little. I'll just excuse myself and go there until I feel a little better, and then try again. It's a little hard to come up with excuses if its done repeatedly so sometimes I think it might be okay to disclose personal information regarding the anxiety (so long as the person is understanding).
wow thats a lot.. if anyone reads through the entire thing, kudos to you! :P
anyway, I'd love to hear other coping skills :)
My take on it is that us anxiety sufferers need to shift our focus from the internal to the external. In other words, instead of focusing on our symptoms, feelings, our behaviors, the way we look or feel, and how we are perceived - We need to look externally - observe the world around us, breathe it in and drink of its splendor. lol that sounds a bit corny, but perhaps somewhat true. If we can find a way to stop thinking about ourselves and our anxiety, by thinking of something completely outside of ourselves, the anxiety itself might fade away.
I've noticed that type of thing works for me, if I can concentrate my mind fully on it - instead of mixing it in with my other thoughts. Sometimes I will just look around at people around me and notice things about the way they dress, their hair, what they are doing and how they observe and interact with the environment. Sometimes if there are animals around I will observe them as well. If I can't look at something living, I'll just look at the architexture of a building, the way things are constructed, or if I'm outside I'll pick out trees and plants and flowers that make me appreciate the beauty of nature. For those whose anxiety is related to the environment they are in, its probably best not to notice the 'larger picture' but to focus on the details of things around them, and maybe in some way try to imagine they are deteached from their body, or at least the feelings going through it. I don't know, thats just an idea to ponder.
Other than 'externalizing' my thoughts, I've also found that imagining my anxiety as something of an entity which can be willed around by thought helps. Like, I'll imagine my anxiety is shifted down to my toes or to my pinky finger hehe.. just so it doesn't feel like its gotten a hold of the entire 'ME', in a way taking back control of myself and forcing that little pest to dwell in places I don't care about. I got the idea for this when reading an article about the ways some people express nervousness - jumpy legs or tapping fingers etc.. its like the anxiety is sort of manifesting itself in one area and then consequently 'exiting' the body through those actions.
I also have little 'catch' words I use to snap myself back to reality, to try and regroup myself and get a grip on what is happening and why.
The important coping techniques like breathing and meditation that I've yet to experiment with are always recommended by the experts, so I plan to try them once I can commit myself to practicing it.
Also, if I'm experiencing a panic attack, just letting myself give in to the attack, surrendering to it and letting it pass over me works too. Fighting it, trying to hide it, and imagining that its going to be something worse only serve to prolong the attack, and maybe even make it worse. We need to acknowledge that its a normal physiological fight-or-flight reaction of the body, and stop feeding it. Just let it wash over us and in time it will resolve itself.
Last but not least, if possible, I allow myself to now and then go to a 'safe spot' where I can find peace and breathe free a little. I'll just excuse myself and go there until I feel a little better, and then try again. It's a little hard to come up with excuses if its done repeatedly so sometimes I think it might be okay to disclose personal information regarding the anxiety (so long as the person is understanding).
wow thats a lot.. if anyone reads through the entire thing, kudos to you! :P
anyway, I'd love to hear other coping skills :)