Dear stevethepanicer:

Glad you are here and do hope being here helps you.

I didn’t understand this part of your post: “The next few years were spent trying to get right with medication and cbt therapy, but I just cant seem to stay in a panic situation long enough to let it pass over and die away, so I’m reinforcing things.” Can you explain:
How did/ does medication work for you, what kinds did/ are you taking?
How did CBT work/ is working for you?
What do you mean by not staying in a panic situation “long enough”- do you mean long enough to apply skills? How are you reinforcing things?

anita

Dear stevethepanicer:

It is very difficult- as it has been for me- for anxious people to meditate. When attempting to meditate, it is when the anxiety feels acute, and the head exploding (your words). This is one reason why Moving Meditation, such as walking meditation, dancing meditation, Tai Chi (slow motion, focused martial arts movements) is so helpful for anxious people, unlike sitting/ non- moving meditation. All these moving-meditations are the same as Mindfulness which is paying attention to our movements. Normally we move automatically in all tasks we are used to, from washing dishes to walking, driving to tying our shoes. Mindfulness means paying attention to our movements and how our bodies feel as we move, during those automatic tasks!

The more you exercise paying attention to your movements and how your body feels as you move, the calmer, over time, you will be.

I do wish this thread will be your journey into Mindfulness. My therapy was CBT plus Mindfulness. There is no replacement, no substitute in healing to paying attention, that is, being mindful.

In your quest to heal your anxiety in all its manifestations, you will need a kind of a box of tools, with tools available for different times, different circumstances. One tool is intense enough aerobic exercise, safe, such as fast walking and swimming. If you can join a gym/ have access to a pool and a treadmill, or be able to walk outside, one particular place every day, a place you get familiar with and comfortable- that is a great tool. When you feel particularly anxious, here is one tool: go for a fast walk or a swim.

Other exercise such as lifting weight (in moderation) can also be good- a gym maybe, where you can go at a particular time of day (since you work from home) when it is less crowded…?

Another tool is a routine of moving meditation- every time you wash dishes, pay attention to your body, how it moves and how it feels, what you sense with up to your five senses: the touch of the water and soap on your hands, the feel of the dishes, the sound of the water, etc.

Every time you take a shower- same thing.

Best you can establish a routine for yourself: a sameness every day- first thing you do when you wake up, same thing you do daily after lunch, these are examples. Sameness is calming.

Psychotherapy with a competent and caring therapist, one who specializes in anxiety and is very familiar with mindfulness… a support group of people respectful of each other, with group rules to ensure individual safety…

I found Tai Chi fascinating- of course not all Tai Chi are created equal, but the mindful, slow motion movements slow down the brain in a fascinating way!

Please keep this thread alive and post again and again.

anita

Dear stevethepanicer:

I like your fast action here, the inquiry into the local tai chi class and email the mindfulness based cognitive therapy!

I had a partial panic attack myself yesterday. I decided to give a Uniterian (not Christian, supposedly all inclusive, no faith required) Church a try Sunday morning, a day ago, and after consuming too much caffeine I arrived at the church. The topic was.. demons. Before the service, on the big screen above, there they were: computer images of demons. The point of the speech was that there are no real demons, but the images, some were scary. So there I am sitting, very well caffeinated, watching the images of scary demons on the screen. Then starts the speech and I felt it, thought about running out, thought I might collapse right there, but gave some breathing a try and was okay, but my day overall was odd.

If any pastor or minister is reading this- no demons please, not on the screen, or otherwise, if possible.

But I digress. Point is, there is always a need to choose external circumstances, places and people in our lives so to promote safety and comfort as well as working on the area between the ears. I call it the Macro and the Micro approach.

anita

♡♡♡♡♡ Hello beautiful person you are not alone, i have anxiety too but i am always inspired that me and many others will not stop enjoying and living out lives and you wil be okay and you will get through this too. You are learning and growing everyday and you wanna get better and fully live and im sk prouf of you! Here are some tips to help♡ 1. Thinking positive. Like I WILL OR ICAN. Focusing on baby steps and then congratulate yourself like walk around the corner and back, or answering the door for a pizza, make a list of goals you eanna accomplish. Then youll take bigger steps and its all worth it. Every step of the way you learn grow and get better, yhis is not a setback but a learning and growing opportunity,, if you dont do what u wanna do its ok keep trying or dont put pressure its ok to not always do what u want something else is in store, dont pressure yourself. Baby steps like go out with family or friend or to mailboc outside and remmeber you wont die, youll be okay you will keep living beautiful 2. Exercise clears your mind makes you less anxious and dwell less and have more focus, when you feel anxious get up or pray immediately dont lie in it and calmly tell yourself what you feel being honest with yourself and aknowledging it is good and tel yourself what you want you gotta want it really bad too sometimes to take further steps this is your beautiful life u deserbe to live it 10000 free♡ 3, do your own meditiation and calming techniques, so whatever worksnfor you, you can find a comfy place music you love smells you enjoy a comfy blanket or something to comfort you ir a diary to erite in breathe in and out sloely is what matters to clear the tension around the heart or mjnd let your thoughts come dont fight themmit will tire you. Just let them and then before you know it your mind will be calm its all about accepting the thoughts dont define yoy everyone is human,,you arent alone youll be ok and to let it go, and you will survive i promise beautiful person, anxiety soesnt define you, it helped you grow and be more cokpasionate to others who deal with smiliar things this is whatni believe too and that we can use struggle to help inspire others. Best of luck to u in life lovemyou so much YOU ARE BEAUTIFUL WONDERFUL YAY KEEPSGOING YOU CREATE HAPPINESS WHENEVER YOU WANT, Love Leni ♡Livelovelifeleni Positivity&Motivation ♡