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AVEMARIA1's Photo AVEMARIA1 SparkPoints: (40,357)
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4/23/11 5:01 P

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This is the best list ever!!!!!!! Thank you so much for posting it. What I have learned is after all the anxiety I am still here and nothing bad happened to me. emoticon

Peace


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RELLARALF's Photo RELLARALF Posts: 804
7/25/10 8:12 A

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emoticon I am taking this list to work with me. I am on the second week of a new job and this will certainly help. emoticon

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JIM*S_QUEENIE's Photo JIM*S_QUEENIE SparkPoints: (21,150)
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7/25/10 1:25 A

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I am so glad that you listed these as I think many, including myself, will benefit greatly. Thanks, my friend.
Peace, love and blessings,
Vicki

Happy Sparkling,
Vicki aka Jim's Queenie

Quotes I Love:

Nobody can go back and start a new beginning but anyone can start a new beginning today and make a new ending!!!-
- Maria Robinson

The man who is prepared has his battle half fought--Cervantes

"No temptation has overtaken you except as is common to man; but God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will also provide the way of escape th


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SASSY_FAE Posts: 7
7/23/10 10:15 A

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This is a great list! I'm also in group CBT and they're teaching us some similar things, if you'd be interested.
Also, this is my first post on sparkpeople. I overcame my anxiety about posting! :)

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CMRAND54's Photo CMRAND54 Posts: 5,377
7/11/10 1:54 P

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These are great ideas for dealing with anxiety. I need to remember them.

Carol

Do I dare disturb the universe?

We must risk delight.


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MELLYBEANS0919's Photo MELLYBEANS0919 SparkPoints: (21,767)
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6/16/10 12:33 A

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Thanks for the suggestions...#17 is a tough one for me.

NPA4LOSS's Photo NPA4LOSS Posts: 33,989
1/11/10 9:55 A

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I am off to the new DR. for my lungs in just a few minutes. I read the list and I need to get to a printer to run it off. Thanks for the help. I will try to use them this morning. emoticon

Nola

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SCRAPPY_RN's Photo SCRAPPY_RN SparkPoints: (157,237)
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5/12/09 1:20 P

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These are great! I have been utilizing a lot of them already but I need to work on #3. I need to revisit places I have stopped going because I had a panic attack, like Wal-Mart .... :(

Diane
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DEEPGREENBEAN's Photo DEEPGREENBEAN Posts: 336
5/9/09 7:58 A

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Hi. I am also working with the Feeling Good team which uses the book with the same name. It was written by Dr. Burns. It also uses Cognitive Behavioral techniques. Healthy thoughts, everyone!

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DEEPGREENBEAN's Photo DEEPGREENBEAN Posts: 336
4/30/09 6:14 P

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Hi! I have problems with #12--assertiveness skills. Deep down I feel I am not worth the effort. No matter how hard I try to tell myself differently, I can't seem to convince myself for any length of time. Anyway, just writing about this helps--thanks all for listening.

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MJ1550 Posts: 163
4/23/09 3:57 A

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Hi, emoticon emoticon emoticon
I just found your page you told me to look up that it might help my anxiety,I printed it out,and will refer to it often. I have used the deep breathing from time to time when I really get upset,and it does seem to help some,but you also gave me other things to try and I will try them! If you have information like this on depression,I wish you would print it,I don't think I
am completely over it,and that info would help.
Thanks again! mj1550

MJ1550 Posts: 163
4/23/09 3:54 A

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Hi, emoticon emoticon emoticon
I just found your page you told me to look up that it might help my anxiety,I printed it out,and will refer to it often. I have used the deep breathing from time to time when I really get upset,and it does seem to help some,but you also gave me other things to try and I will try them! If you have information like this on depression,I wish you would print it,I don't think I
am completely over it,and that info would help.
Thanks again! mj1550

JACKLIN11's Photo JACKLIN11 SparkPoints: (30,478)
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4/7/09 9:21 A

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This is great. I have been practicing some of these things but it was good to see them all together in a list.

Sue-Ellen
Master of My Own Domain


ELLENDOT Posts: 173
3/18/09 6:45 A

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ANY THING YOU HAVE I WOULD LIKE TO READ. THANKS

ELLENDOT Posts: 173
3/16/09 6:14 P

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THIS WAS WONDERFUL I ONLY WISH I HAD A PRINTER SO I COULD KEEP IT IT REFER TO OFTEN. THANKS FOR SHARING.

HLTHAPPINESS4C's Photo HLTHAPPINESS4C Posts: 21,186
3/8/09 12:42 P

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Glad you find this helpful. I also have some information on depression. Please let me know if you are interested. Depression and anxiety often go and hand in hand.

Cynthia~~~ A follower of Jesus Christ!!

Proverbs 3;5-6
Trust in the Lord with all your heart and lean not on your own understanding; acknowledge him, and He will make your paths straight.
~~~~~~~~~~~~~~
Co-Leader of Dealing with Anxiety Team!

Co-Leader of L.I.F.T Ladies in Fellowship together


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LINDA!'s Photo LINDA! Posts: 87,697
3/7/09 9:51 P

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Linda - Florida

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3/7/09 9:07 P

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HLTHAPPINESS4C's Photo HLTHAPPINESS4C Posts: 21,186
3/7/09 10:39 A

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This is from a handout I am studying in my out patient group therapy. I think it has some valuable tools for coping with anxiety. I hope each of you will get something from it.

COGNITIVE BEHAVIORAL SKILLS

1. Maintain your basic needs. Eatt right, get the proper amount of sleep, take medications as prescribed, ect. Neglecting your basic needs could make you more vulnerable to panic and anxiety.

2. Accept the emotion and recognize that it's part of being human. If the panic or anxiety is intense, work on managing it rather than reducing it to a level of zero. Attemprs to ignore or bury feelings of anxiety will not be effective.

3. Retreat if possible. In other words, temporarily leave the situation or avoid an individual. This differs from escaping, in that, you eventually return to the situation that leads you ro panic or anxiety. For example, putting distance bewteen yourself and someone who causes you inesense panic or anxiety until you gain the skills necessary to deal with that person. Or,leave a grocery store, practice deep breathing skills, then go back into the store.

4. Utilize your support system. This may include talking to them about your anxiety, panic, or stressor, or just using them as a distraction.

5. Exercise several times a week, making it FUN!! Consider taking a dance or fitness class, riding a bike, swimming ect.

6. Practice Mindfulness. Give your full attention to what's going on in the moment and encourage yourself to become completely focused on it. You're less likely to become panicky or anxous about the past or future issues if you stay in the moment and are mindful of the present. This could include moving at a slower pace by doing one thing at a time, rather than multitasking or becoming frantic.

7. Allow yourself to let go of tension and practice deep breathing. This can be done anywhere, such as sitting behind your desk or while waiting for a stop light.

8. Engage in Distraction techiniques, preferably something enjoyable. Do a crossword puzzle, watch TV, play with the kids or a pet, clean house, do gardening work, ect.

9. Redirect irrational and self-defeating beliefs. Panic and anxiety are often the result of viewing a situation irrationally, such as expecting the worse case scenario, believing that you are not capable, or seeing only the negative aspects of a situation.

10. Maintain a sense of spirituality. Worry thoughts can be redirected through faith. Having a higher power can allow you tor turn it over and let go of it in order to relieve yourself of the panic and anxiety.

11. Work on Problem solving skills if Possible. Analyze what aspects of the situation over which you have control, and what aspects of the situation will require letting go or accepting.

12. Practice assertiveness skills. Relieving panic and anxiety may involve confronting someone or directly communicating your needs, especially when there's a need to set limits with others.

13. Give yourself extra time when getting ready to go somewhere, rather than waiting until the last minute. If you don't have the extra time, give yourself permission to be late rather than be rushed.

14. Make a list of things you want to accomplish. Once the item is on the list, know that it will eventually get done. Do not put a time limit on it if possible. Check off each iten as its accomplished.

15. Give yourself permission to take breaks, rather than feel like you have to fill in any extra time with something.

16. Choose to see more options in your life. Recognize you ahve a choice of scrubbling the kitchen floor or going for a walk.

17. Give yourself permission to make mistakes without feeling bad about yourself or judging yourself harshly.

18. Spend a little time each day giving of yourself, and then a little time for yourself.

emoticon emoticon emoticon

Cynthia~~~ A follower of Jesus Christ!!

Proverbs 3;5-6
Trust in the Lord with all your heart and lean not on your own understanding; acknowledge him, and He will make your paths straight.
~~~~~~~~~~~~~~
Co-Leader of Dealing with Anxiety Team!

Co-Leader of L.I.F.T Ladies in Fellowship together


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