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Author Topic: STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD  (Read 245 times)

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Offline rayandrae

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STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
« on: May 26, 2014, 09:22:33 AM »
Hello my friends,

I am in the process of considering offering anxiety coaching in my area. So I thought I would sit down and write out my thoughts on what has worked for me. I am not healed. I am not perfect. But I can and do enjoy my life and live it as I want to. So I would like to help others to do the same. I would appreciate any input or thoughts about what I have written. Suggestions are welcome.

STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
The following steps are part of an ongoing dance that is your own. So one of these ideaís may be important as a first step, while other steps may seem impossible at this time. It is completely individual. I would suggest you start with the first step though, as the basis to provide perspective on everything else.

1.   RESPECT THE JOURNEY and PROCESS
          You are here for a reason
                  i.   It may be because of what happened to you
                 ii.   It may be genetics
                 iii.   It may be upbringing
                 iv.   It may be lack of understanding or education
         Peace is found in respecting the process
                  i.   You are here; you have to walk it through. Itís your choice on how you approach the walk and the journey.
                              It is not your choice how you feel.
                              It is not your choice to be here.
                              It is not your choice what you may even be thinking
                                     Your choice is in how you will approach it.
                                         How you will walk it through,
                                                 or even if you will attempt to change the process of the journey
       Respect yourself, and the others in your life
                     This will bring you profound peace on a deep level. Live with integrity.
       Look for love in whatever is around you
                     i.   Even in colours
                    ii.   Animals
                   iii.   Flowers, snow, sunlight
2.   SUPPORT
      Online
      Counselling
      Family/friends who donít judge or seek to fix
                  (If they do, it is very likely because they feel helpless)
      Support group
      Anxiety classes
      One special friend or mentor you can call
            Likely someone who has been through it
3.   EXERCISE
            Strive for half an hour every day.
                It does not have to be all together
                      Fifteen minutes walk to store
                      Ten minutes dancing
                      Five minutes yoga
                                        Whatever  makes you feel a bit more alive
           Get into a green space every day
           Enjoy moving your body
                   i.   Dance
                  ii.   Yoga
                 iii.   Hooping
                 iv.   Biking
                  v.   Walk with headphones
4.   SLEEP
        Re-schedule your sleep patterns - This is incredibly important
             Practice sleep hygiene
                      i.   No electronic devices at least 2 hours before bed
                     ii.   Gentle stretches
                     iii.Some people use calcium
                    iv.   Donít nap during day
                    v.   Read a gentle book before bed or practice mindfulness
                   vi.   If you wake up, donít stress about it.
5.   DIET
        Limit large amounts of caffeine, especially after 3pm
        Try to eliminate sugar as much as possible
        Get enough protein
                 GI diet is excellent for blood sugar levels and proper hormonal balance
        Get your oils. Great for your brain
6.   DEAL WITH NEUROLOGICAL PROCESSES
        You likely wonít change things overnight and your brain is actually likely permanently changed
                  but everything does that to us.
                            Seriously.
         MEMORIES
               i.   Rapid Eye Movement Therapy
               ii.   Psychotherapy
        RE-OCCURING THOUGHTS
               i.   Behavioural Modification
              ii.   Meditation/mindfulness
             iii.   Medication
             iv.   Sleep
        SHAME AND VULNERABILITY
                 NO ONE asks to get anxiety or PTSD
                     NO ONE deserves it
                          You would relax if you could
                It is so healthy to cry
                     Put on a sad movie if it helps you to cry and release
                Irritability is real and understandable.
                     Learn a proactive strategy for it
                Fear of vulnerability and taking things personally is absolutely understandable
                     but also likely unfair to the other person.
                               Learn honest and respectful communication
               Conflict is normal and natural
                      Donít avoid it
                      Donít heighten it
                      Donít be afraid of it
                      Learn to talk and learn to listen
                      It is so hard not to react. Try to step away for a time.
7.   LEARN TO DEAL WITH PANIC ATTACKS
        More than ĺ of all people who experience panic become agoraphobic to some degree
               i.   Do everything you can to avoid this
              ii.   If you are agoraphobic get help to slowly start to get out of the house again
                                 This is a slow process and takes time
                                              It is ABSOLUTELY DO-ABLE
             iii.   Engage a committed friend, hire a coach, have your phone on you so that you can talk while you take that short trip
                                 Going to the mailbox is a HUGE achievement by the way
                                 Having a cry in a mall bathroom is a perfectly acceptable way to NOT run away
      Panic cannot hurt you
              Panic will pass
      You can breathe your way through panic.
             Always have someone you can call
      Breathing properly during panic is a skill
      Panic is often causes by hyper-ventilation believe it or not
            The adrenaline kicks in and all it takes is one extra breathe a minute over a period of time to create a panic attack
      Breathing and a bit of time are what is necessary
      Panic is often telling you something about what is going on in your life
              It is often your barometer so to speak
8.   REVEL AND ENJOY THE MOMENTS OF LIGHTNESS
            They may be few and in between right now, but they are HOPE
               i.   Life can and will get better
              ii.   Life isnít all negative, hopeless of frightening. It is a mix.
             iii.   Moments of lightness are healing
                             Enjoy and cherish them
9.     HAVE A PURPOSE
             Maybe its to get out of the house
             Maybe its to learn to manage panic
             Maybe its to go to school
             Maybe its too get a good nights sleep
             Maybe its to change your world one step at a time
             Maybe its to take your child to the park, walk your dog, go to a movie, go to school, help someone else on  their journey                               
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Online TyeDyedButterfly

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Re: STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
« Reply #1 on: May 26, 2014, 10:56:55 AM »
Thank you for posting all this what an amazing read and also many learning and coping tools I will take all the help I can get and I need a lot.

Hope you continue to keep helping others you are really good!!

I would also like to know how to incorporate what you posted to work with the actual physical health problems that do happen and will happen ? I am trying to understand how to manage if physical health problems do arise which is frightening to think about so what do we do to overcome both mental and physical and make it through?

Thank you again for the amazing post.
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PEACE, LOVE AND HAPPINESS !

God is Good all the Time! All the Time God is Good! :)

Offline mta214

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Re: STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
« Reply #2 on: May 26, 2014, 02:53:37 PM »
This is a good write-up!  I practice many of these things myself, and they do help.  Good luck in going forward with teaching this to others.  Let us know how it goes.
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Offline Drielly84

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Re: STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
« Reply #3 on: May 28, 2014, 09:52:30 PM »
So helpful!  Will refer back to this when I feel overwhelmed by it all
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Offline rayandrae

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Re: STEPS NECESSARY TO FIND PEACE WITH ANXIETY OR PTSD
« Reply #4 on: May 31, 2014, 02:49:45 AM »
Hi Tulip,

One of way's I dealt with health anxiety was learn about how anxiety affects the body and by working with my doctor. For example, I used to get terrible heart palpitations; stopped me in my tracks and make me doubled over. So my doctor, realizing it was very likely anxiety, gave me a halter monitor for an extended period to monitor what was going on. I decided to push myself and exercise (this was actually where I learned how helpful exercise was for anxiety). So I got on an exercise machine for several days and pushed myself, even when it made my heart pound somewhat.

Guess, what, after more than a week, I felt better after and during exercise, I was sleeping better, and ... not one of the palpitations showed up as alarming on the monitor. NOT ONE. So after that, I hardly got palpitations for years. My brain found other ways to freak me out :).

My point is that my doctor worked with me to show me that I was actually experiencing anxiety. She also listened and took me seriously. For my part, I took the opportunity to challenge myself. So instead of staying home and feeling terrified every time it happened, which made me more discouraged and then more terrified, I worked with the doc, and did some behavioural mod. What better way to really convince yourself that you are not having a heart attack than to exercise over a period of time, with a heart monitor :). And this is just one simple example of proactive things we can do.

I hope that answers your question.
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