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Discussion Topic: What are your good habits?
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 Anne-Marie, Site Director |
09-21-2002 @ 10:36 AM |
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Joined: Dec. 2001
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So any of you practice deep breathing on a regular basis as a matter of routine? I think others might benefit from knowing what good habits you've developed and practice to relax. Thanks.
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| dawn |
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09-22-2002 @ 1:40 AM |
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Joined: Sep. 2002
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I take a bubble bath every night with the scent of english lavender which I find relaxing. I usually read an inspirational book after I relax in the tub and practice abdominal breathing. I listen to new age music(CDs I only use for this meditation), this makes it easier to slip into a relaxed state because of the routine. I also drink a bottle of water while I am in the tub.
I also find walking a great way to burn off the extra adrenalin when I am having anxiety problems that I know will lead to panic. I try to concentrate on my breathing and a steady pace. This takes your mind off your stinking thinking that leads to the panic attack.
When my kids were little I would take these walks with a kid by each hand and listen to their happy chatter to distract me until the attack was over.
I also think venues such as this one are a great help! I wish they had it when I first started having panic attacks. I try to stay informed, but draw the line at too much imput. I find that knowledge can empower you to live with this disorder. However, there is some information that just plays into your fears so you need to know where to draw the line.
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| victoria |
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01-22-2003 @ 8:13 PM |
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Joined: Jan. 2003
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Hello Dawn!
I just joined the "center" today and am reading posts. I hope you see my reply, as your post was written in September.
I was particularly "struck" with your post below:
"...I try to stay informed, but draw the line at too much imput. I find that knowledge can empower you to live with this disorder. However, there is some information that just plays into your fears so you need to know where to draw the line...."
I have found this to be VERY true for me! Knowledge can, and does empower...but, you are SO correct, that some info plays into one's fears....
How do you know where to draw the line? Sometimes it's a blur ;D
Thanks for this bit of information...I'm going to write it down an put it where I can see it :D
Victoria
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| Ken |
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01-24-2003 @ 7:46 PM |
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I recently took a course called Mindfulness Based Stress Reduction. I found it to be helpful, but have a bit of a problem with the breathing techniques.
How would one be able to be comfortable with breathing to relax, but not manipulate the breath in any way?
Your advice would be most appreciated.
Thanks
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| dawn |
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01-24-2003 @ 8:17 PM |
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Joined: Sep. 2002
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Hi Everyone!
Victoria, I find that it is important to keep up with current research on PA and other anxiety disorders. Keeping up with the new treatments and causes is important. I find that spending too much time on some of these support groups does not help if they spend too much time comiserating instead of problem solving. It is nice to be in touch with other people who understand what you are going through. I personally can not spend a lot of time reading about the meds and their side effects. I gives me anxiety and then I don't want to try new meds even it if would help me because I focus on the 1 in ten zillion that have the one side effect that will kill me. Dumb, I know, but true. I also can't spend a lot of time reading about every one elses attacks, sometimes I want to have one too, and it is not even me! I would like to see a more complete list of the other 200 symtoms you can have besides the 5 or 6 on the standard list. Like gagging, and itching and so on. I feel better knowing what other symtoms are possible.
Ken, practicing adominal breathing is especially hard for panic attack sufferers because we are scared and rightly so, because one of the most common symtoms of panic is feeling like you can't breath. I know your a guy, but, when I had my children they taught us how to separate or minds from out bodies during the pain and discomfort. I find meditating on something else while breathing is easier than focusing on the breathing. I have also found laying on my back on the floor or in the tub with my hand on my stomach while I am meditating helps me to remember to use my stomach. When I was first in counseling, my counsler suggested a red dot here and there around the house and in the car to remind me to breath from my stomach helped alot. I find practicing a red lights is a fun and easy way to relax and remember to breath.
So what kind a goofy symtoms does anyone have out there that are not on the "standard symtom list"?
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| victoria |
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01-24-2003 @ 9:23 PM |
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Hello Dawn!!!
I'm so glad you "saw" my post and answered - it really is making me smile ;D (in spite of my anxious feelings tonight)
I just learned about reading too much of the emails, I began to get anxious, ESPECIALLY about the medication. I have the same "challenge" you do with medication, even over the counter!! But I continue to work on it. And YES, I KNOW the thoughts re the one in a zillion...of course, I will be the one!!! LOL!! NOT dumb, I DO understand!!
I was reading also about others attacks, and began to get very nervous and had to stop for fear I'd "have" the same thing, if that makes sense....
Re goofy symptom list - all I know is when I have an attack, or even what I am having lately, negative thoughts, I IMMEDIATELY have to use the toilet!! I haven't seen anyone write about that, but for me that's it...stomach gets tight, and I'm off and running - literally! LOL!!!
Dawn, is meditating the same as relaxation? Do you use a tape? I find using a tape easier than "doing it myself". I did learn today, that the depth of my breath is definitely impacted by level of stress. I could not take a deep breath, but midway through the tape, I could take a full breath!
Do you do breathing exercises everyday?? Does it help, Dawn?
Looking forward to hearing back....Ken, can't help too much with breathing as I'm just learning myself, but I believe it can and does help....
Victoria
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| dawn |
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01-25-2003 @ 12:56 AM |
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Joined: Sep. 2002
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Victoria,
You made me laugh! I think we just discovered or were reminded how important it is to laugh at ourselves. It is pretty ridiculous when you think about it! It would be great if we could find a way to have a sense of humor through our panic attacks!
Meditation is a tool you use to reach relaxation. When people meditate the goal is to clear your mind of all the noise going on in there. You do this by focusing your thoughts on one thing. Some people create a beautiful place in their minds to go to. I imagine a blank piece of paper. Every time my mind starts to wander I refocus on the blank piece of paper. Most people combine this with abdominal breathing. When you meditate regularly at say the same time and do the same thing every day it becomes very easy to slip into a meditative state. In the summer you can meditate while you walk just by focusing on the warmth of the sun on your skin while you walk and remember to breath.
Upper chest/stress related breathing with trigger a panic attack by kicking in the fight or flight response. I use walking when I am having a PA. I fly out of the house and down the street! This is when I appreciate cool/cold temperatures because it seems to help me do a reality check and you can bet I did not leave the house without taking my xanax!
Dawn
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| victoria |
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01-25-2003 @ 12:00 PM |
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Joined: Jan. 2003
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Hi Dawn!
I'm so glad I made you laugh...laughter is important, I agree 100%, re finding a way to laugh through a panic attack. Maybe if we just try smiling???? LOL!!
I'm copying a portion of your text below....are you saying that upper chest/stress related breathing will trigger a panic attack, or the opposite?......and, do you always take medication when having a PA? I tend to not take medication.....perhaps that is not the right "tack" to take???
....Upper chest/stress related breathing with trigger a panic attack by kicking in the fight or flight response. I use walking when I am having a PA. I fly out of the house and down the street! This is when I appreciate cool/cold temperatures because it seems to help me do a reality check and you can bet I did not leave the house without taking my xanax!
I'm wondering how you sleep, or more accurately, falling asleep...I'm having a problem falling to sleep quickly...last night I laid in bed for about 1 hour and that is NOT good with my thoughts these days. I didn't want to take the Klonopin, because I was not having a PA, but anxious nonetheless. Any help would be appreciated. Oh, I did try to listen to my tape last night, but I was so anxious, it made me more anxious...listened to it the morning, and was fine ;D
Take good care...glad you are here...
Victoria
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| dawn |
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01-25-2003 @ 1:11 PM |
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Joined: Sep. 2002
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Victoria,
Upper chest breathing WILL trigger a panic attack. When you are upper chest breathing your chest will feel tight and your fight or flight response which causes a panic attack thinks your life is in danger.
Klonopin never worked for me under any circumstances. I have had the best luck with xanax. I do however take paxil CR but it is only 12.5 mg. The way I understand it, is klonopin should be taken every day at the same time like other SSRI. Try researching that. Paxil put me into remission for over 7 years but I took it every day for about a year and a half. YES! I take xanax everytime I have a panic attack. I don't usually take as much as the DR would like me too, but I do take it.
I take xanax everynight before I go to bed because I will have nocturnal panic attacks. When I was much younger, that was one of my first series of attacks. You get so you do not want to go to bed for fear you will have a panic attack and then of course you do.
That is why a have a bedtime/bathtime ritual. I take my xanax and read then meditate and then put on my snuggly jamies and go to bed. If I don't go immediately to sleep, I put in a movie I have seen a 1000 times, like "Valley in the Clouds" and stay there until I fall asleep, sometimes I stay there all night.
My new series of panic attacks are complicated by perimenopause. This really stinks because your symtoms overlap. I don't know what belongs to what condition.
The paxil seems like too much most of the time except when I am premenstral and during my period. When I don't really need it, it tends to make me more anxious. I am thinking of going on just xanax as needed.
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| victoria |
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01-25-2003 @ 1:55 PM |
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Hello again, Dawn!
I'm still working on my inventory stuff (keeps me busy).... and I decided to check my yahoo email and when I saw the response, I knew it was from you ;D Thanks!
Upper chest breathing, is the shallow breathing, not the "belly" breathing (diaphram) that we should be trying for, yes?
I've never taken xanax, I was prescribed Klonopin 1-2 mg every 4-6 hrs. I find, and believe, people w/PA, a little goes a long way...I have taken 1/2 mg with good effect (like when my sister's son died unexpectedly 1/5/03 (put me over the top anxiety wise and I called my doctor in Maine from Maryland to get a script. I kept it for 1/2 day and took it the next morning and it did help me to help my sister....
I'm contemplating going to see a psychiatrist re meds, perhaps an SSRI like paxil, low does, helps with panic/anxiety. How does Xanax help you? HOw long have you been taking it at bedtime? Does it continually work without increasing dosage?
I don't have nocturnal panic (panic while sleeping???), but lately, as I've said, I'm having a time with falling alseep....new to me...I put on the tv too - watching/listening to Cheers, Cosby, very "light" watching....I think I tend to have more "challenges" in the evening with anxiety....
OMG!!! I think you are my "PA soulmate". I am newly perimenopausal. I think the symptoms I'm having might be partially related to it....not all that sure, but I do know I am hypersensitive to ANY bodily changes...I work to tell myself, what ever I am feeling is "normal" and I'm not so reactive to it. I just got a book on perimenpause.
BTW, do you have a thyroid condition? LOL!!! just curious, I have hypothyroidism, diagnosed in 1990 and my resurgence of PA was related to my illness. But one pill a day keeps it all ok. With out similarities, I thought you might have it too!
Well, must get back to work....ack! inventory...
Talk to you soon, Dawn,
Victoria
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| dawn |
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01-26-2003 @ 1:30 AM |
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Joined: Sep. 2002
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Hi Again Victoria!
I have been taking xanax every night since last April (2002). I was told by one of my DRs early on that it is essential to get a good nights sleep because sleep deprivation can exacerbate and or cause depression and panic attacks. When I start having anxiety problems especially sleep related I start taking the xanax. I take .05 most of the time except when I have a full blown panic attack at which time I will take 1.0. I will also take 1.0 twice a day before and during my mentstral cycle and I stick to .05 at night. I try not to take xanax all the time if I forget it, I forget it. When my panic is undercontrol, I only take as needed and I have never become addicted.
I have been using a Dr. of Physc. since about three months after I started panic attacks, which was when I was 28 years old. I was fortunate that an ER Dr. referred me after several visits to a Dr. he new. The first thing he did was put me on sedation therapy to desensitize me and give me a reprive. I have con't to see physc.'s ever since. This is their area of expertise. I would not trust my mental health to anyone but a specialist! I also recommend setting up consultations and interveiw this people until you find the right fit. My newest Dr. took me two months to find. He is an older man who practices counseling with drug therapy. He admits he is a dinosaur as far as the way he practices but I would not have it any other way.
You don't want a Dr. who just gives you drugs and turns you loose and does not follow up. This is your brain we are talking about here!
I suspect that my main issue is perimenopause. My biggest complaint is the lack of endless energy I used to have. I have a wedding catering business and this is my busiest time of year and I am struggling just to keep up. My sales are harder to get and I just am not coming across as enthusiastic as I used to.
I decided over the summer to trim down my commitments and cut out painting for galleries until I get stablized. I say no a lot to volunteer work which I have historically really loved. Right now, It is all about me and simplifying my life. I have streamlined my home to my favorite things and anything else is just something to have to take care of, so out it goes!
Two of my three children have moved out and they are planning to be married later this year so I just have my youngest daugther at home. This is not as easy of an adjustment as I thought it would be. This really is a time for self discovery. I refuse to see this as an ending but rather a new beginning! Hopefully it does not take the whole 10 years they talk about in the menopause books!
Dawn
PS Ken are you still out there? We have not heard from you! I hope we did not scare you off with all this chick stuff!
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| dawn |
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01-26-2003 @ 1:32 AM |
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Joined: Sep. 2002
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pps
Upperchest breathing is when you forget to use your diaphram and your stomach and you take short breaths that do not fill your lungs up with enough oxygen.
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| victoria |
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01-26-2003 @ 7:53 PM |
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Joined: Jan. 2003
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Hello Dawn!
I hope you are having a good day -
Yesterday, I had an "OK" day, a better evening however, I was trying to be aware of my breathing...I think it may have helped me feel calm....I thought I was "ready" for bed at 11:45 pm, went upstairs, laid in bed for 70+ minutes, came downstairs for another 40! I'm feeling a bit frustrated with this, since I've never had it before, I know it is temporary, but I don't like it!
Today was "ok", a lot of anxious thoughts...NOT panic, but worrying thoughts, brought tears to my eyes a few times. About 45 minutes ago, I took .5 mg Klonopin, almost spit it out (I get anxious with meds), but I refused to do it! I almost had an PA, but did some deep breathing and self talk, and it prevented a full blown attack -- PLUS, I switched gears, playing a computer game to keep me occupied and minimize my thoughts.....
I'm glad I did, hopefully, tonight, I'll fall asleep faster than 2 hrs! ;D
Re your message - thanks for the clarification re breathing, I think I need to read more about this, don't know a whole lot about it....
Thanks for taking the time to talk about you taking Xanax, perhaps I may need to do that in the short term. I know, when I was down my sisters, earlier this month, I would take .5 mg Klonopin at 7-8 pm, and would peacefully fall asleep 11-12...
I tend to not want to take medications, but I'm trying to work with myself - the meds help, and I don't need to suffer, this is one of my "challenges" For example, for 6 hours I kept thinking off/on about taking the Klonopin! Probably not the best use of my thoughts ;D
I agree completely re "going to a specialist" - I recommended this to my patients in the hospital and a general practioner is NOT the same as a Psychiatrist! I would use the analogy of breaking a bone, a GP probably could set it?, but an orthopedic surgeon CAN, that's his speciality! I'm so glad you found a good doctor, and one to whom you can talk to, it is critical, IMHO!
My problem, or hesistancy, is that as aclinical social worker (now jewelry designer - I'll tell you about it sometime) is that I know all the psychiatrists and it's hard, I've worked with most, if not all of them. But, I'm thinking that perhaps I need to get on a low level of SSRI, like Paxil, etc. to stabilize and use CBT to confront my phobias. I'm mad and scared that I see my world slowly being more resticted. I need to get in touch with that anger so I can fight back! Does that make sense???
You do wedding catering, Dawn - I'll bet it is very, very interesting and fun! Frustrating w/decreased energy and not coming across enthusiastic, I know it my business of selling jewelry, my enthusiastic attitude really helps to sell. I'm at a cross road there as well, but again, another time.....
Simplifying one's life....I wonder if that is not part of the "aging" process. I'm 48 and wonder if you are not around the same age as me...I know I am thinking more and more about simplification - I've been such a er, um, packrat! LOL!!! Plus, some of my store stuff is now at home...
Having two of your children move out is a big event, empty nest and all, but at the same time, an opportunity for you to focus on yourself.... OMG!! I hope it doesn't take 10 years as they discuss in the menopause books! Ack!! Too much time!!
Do we have a place to discuss perimenopausal implications re PA? Might be a good idea!
Oh, another question re breathing, do you do deep breathing all the time? It really is an effort to remember to breath like that, but I am trying ;D
Talk to you soon,
Victoria
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| Anne-Marie, Site Director |
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01-28-2003 @ 7:47 AM |
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Joined: Dec. 2001
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Hi Ken. Learning how to breathe in a relaxed way from the belly isn't all that easy. Most people have to think about it for a while and use a variety of techniques to help them "move" their breathing from their upper chest to their belly. If you haven't seen any of this material you may find the following resources helpful:
Full Catastrophe Living: Using the Wisdom Your Body
and Mind to Face Stress, Pain, and Illness. Kabat-Zinn
J. Delta, (1990).
Wherever You Go There You Are: Mindfulness Mediation
in Everyday Life. Kabat-Zinn J. Hyperion (1995).
Mindfulness Mediation Practice Tapes Series 1 Tape 1:
Guided Body Scan Mediation, Guided Yoga 1. Kabat-Zinn
J.
Mindfulness Mediation Practice Tapes Series 1 Tape 2:
Guided Sitting Mediation, Guided Yoga 2. Kabat-Zinn J.
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Anne-Marie, Site Administrator
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| dawn |
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02-18-2003 @ 5:37 AM |
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Joined: Sep. 2002
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Hey Victoria!
I haven't heard from you lately, how are things going?
I am up in the middle of the night because for some ****ed reason I can't sleep. I have been having trouble with bloating, which probably related to perimenopause. My mouth and noise feel very dry and it makes me feel like I can't breath.
Are you frezzing up there in Maine? I don't think I every told you, but I live outside of SLC. UT. I moved here from Arizona (which is warm and sunny most the time to this colder climate) I cannot seem to every get warm.
Drop me a note and let me know how things are going and what you have tried and so forth. I recently went off of paxil. I think I feel better overall without it. I still use the xanax. I have been researching and I think I may be unipolar (bipolar type 6). It makes a lot of sense to me it is considered very rare. I have however complained for years of feeling manic without depression. I think I just self destruct into panic disorder because of the constant drain on my adrenal glands. I am not a doctor, but the symtoms seem to line up. Being perimenopausal is all I need about now!
Dawn
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| Posted By |
Discussion Topic: What are your good habits?
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