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Discussion Topic: Why a relaxation forum?
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 mehere |
02-28-2003 @ 6:58 PM |
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Joined: Feb. 2003
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It's hard relax during an attack. For me self talk.Or trying to get the flash backs out of my head seem to help. I wish my juccuzz was still working that way I don't have to leave the house. But alone time is almost impossible with the children around. They can out last me, and I am the type of person that needs to get a full nights rest.Maybe when taxes come in the jaccuzz will get fixed.Today my stomach was just tied in nots. I could feel every nerve cell in my body. felt like I was about to jump out of my skin. Tomorrow may be a better day.
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| wanda |
03-01-2003 @ 8:06 AM |
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Joined: Jan. 2002
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Gee, for a minute there I thought you were my sister!
However, back to reality. Self talk can be done no matter where you are or when whosoever is screaming or running around the house creating havoc. You have to create a little place in your mind - a safe place for you whirling mind to rest - it takes concentration, but it is possible under any circumstances. Practice makes perfect in a discipline this nature. It is called visualization. Instead of self-talk, because sometimes that does not work - visualization is a good tool to have in your belt. Visualize yourself in a place where only you can know - perhaps it is sitting beside a very calm body of water with beautiful Weeping Willows just touching the water’s surface - whatever it is or where ever it is, you can go there for peace and quiet even if there is chaos around you.
Practice - it works. I have suffered through so many years of panic attacks I don’t want to even tell you how many. And, I am still here, and have finally realized ‘it’ is not going to go away, I am not going to be miraculously cured; I have accepted ‘it’ as part of my life. Not to fight – but, to control.
Wanda
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| maria d. |
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03-18-2003 @ 2:28 AM |
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Joined: Mar. 2003
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hi wanda, i just read your post about visualisation and am quite curious. i recently read a book on NLP (neurolingustic programming). my understanding is that it is a visualisation technique used to attain goals help with stress, phobias and anxiety. i wonder if you or anyone else knows any more about it. i am dealing with social phobia and a driving phobia among other things and am curious whether anyone knows anymore about this. thanks maria d.
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| wanda |
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03-18-2003 @ 11:27 AM |
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Joined: Jan. 2002
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Hi Maria D.
I will give you an example of visualization - using myself as the person in the 'anxiety/phobic provoking situation'. I am driving down the road - and all the sudden my mind goes 'chaotic - out of control - and the phobias, anxiety thoughts' begin to take over my mind. OR, I could be at home and there is chaos around me, lots of noise, kids out of control and all the while I know I have to be at an ‘appointment’ for something - and I know I have to ‘drive’ there. So - to 'calm my mind' and 'go to a safe place in my mind', I may pull over - if I am driving. Or, I may go in the bathroom and close my eyes- if I am at home; someplace where I can, if only for a few minutes, go to the place I have already prepared in my mind. I would go to a stream in a lush forest - I am an Indian girl in a canoe - a hand painted canoe, and I am very slowly paddling it down a very calm and quiet stream - only disturbing the water with my paddle and the sharp V of the front of the canoe - all is so quiet I can hear little birds chirping and actually hear the soft purr of the water as my canoe slides effortlessly through the clear, calm water. I am calm, serene and pensive. All the while I am breathing very slowly - I will soon realize I am under control. And can continue the task at hand. Even if you are in a room full of people and they are all staring at you - don't care - just close your eyes and do your work - go to your safe place - and you will feel a relief - you will begin to feel safe and in control.
Hope that helped...
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| Anne-Marie, Site Director |
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03-21-2003 @ 3:07 AM |
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Joined: Dec. 2001
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There is a long history of people using visualization techniques to try to reduce anxiety. Perhaps the best way to think about this is as "imaginal exposure", that is, exposure work that you do in your imagination, rather than "in vivo" (in "real life"). Variations of imaginal exposure have been used in behavioral therapy for a long time.
The short answer is yes, Maria d. if it is too difficult to do something in in "real life" you can start out exposing yourself to your fear by imagining the situation in detail over and over again, until your fear decreases. Some therapists encourage people to write out the "scene" they fear and then read it over and over, or you could write out the "scene" in detail and then make a tape that you can listen to over and over. Doing this kind of exposure work may help some people move towards doing exposure work in the "real world".
A couple of important things to note:
1. All of the "rules" of exposure work as outlined starting in Session 4 of The Panic Program apply to imaginal exposure.
2. You can make imaginal exposure one of the steps in your treatment plan but don't make it the only step in your treatment plan. Imaginal exposure probably works only if it moves you and encourages you towards doing "real life" exposure in the real world. Use imaginal exposure as a step in that direction but try to think about what the next small steps in the "real world" would be as you work towards your "real world" goals.
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| foaped |
04-01-2003 @ 9:53 AM |
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Joined: Dec. 2002
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I have relaxition tapes. Recently my therapist wants me to use them. How effective are they?
Foa 
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| wanda |
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04-01-2003 @ 3:36 PM |
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Joined: Jan. 2002
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I have used them, relaxation tapes, and I really have enjoyed them. Pick and choose the types you like - and listen to them while you are doing most anything - I use them as a 'distraction' to an impending anxiety attack - it most always works. Also, I feel an asset in utilizing this tool - is your mind can 'learn' to be panic free (this, of course, is just 'one' of the many techniques in controling panic attacks), nevertheless, effective. Just as one can 'learn' not to be depressed, one can learn to have peace of mind. (Of course I am referring to cases that are not of a 'severe' nature)
Wanda
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| foaped |
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04-01-2003 @ 5:34 PM |
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Joined: Dec. 2002
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Hi Wanda,
Thanks. I do have two tapes. I have not used them yet. I am about to use them. My therapist said I need to listen to them 3x a day. Once again, thanks.
Foa
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| Mark Binns |
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06-20-2003 @ 2:38 PM |
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Joined: Jun. 2003
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I find this to be of great help. It's software for your PC and creates various different soundscapes for to relax or meditate to. You can even record the output straight to CD or Tape to create custom nature CD's. There is a free version and a shareware version. It's called Atmosphere and you can get it from the URL below. Has anyone else used it?
http://www.relaxingaudio.com
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| Simon K |
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09-27-2003 @ 5:30 PM |
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Joined: Sep. 2003
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Was a great help, thanks for the link. I think the site has moved though. I couldn't find it at the url you suggestion, but found it through google here:
http://www.relaxingsoftware.com
Take care!
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| Posted By |
Discussion Topic: Why a relaxation forum?
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