05-23-22, 08:10 AM | |
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Join Date: Apr 2002
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I started with almost-paralyzing anxiety during Covid-shutdown. Here are the things I implemented in order to be able to function (many of which have already been suggested):
I hope any or all of those ideas help you. I never experienced anxiety before in my life so it was very unsettling. -Anita
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“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!” -- Hunter S. Thompson Current Rotations: JSmith: STRENGTHEN ManFlowYoga: morning sessions & Strength Foundations YogaGlo & MFML: easy, morning classes |
05-23-22, 08:20 AM | ||
Join Date: Jun 2004
Location: S. Illinois
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I definitely want to add meditation and I have been exploring options for quiet, calming music. I love playing it while I'm doing my own yoga practice or writing in my journal. Donna
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Someone who thinks logically provides a nice contrast to the real world. *unknown* |
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05-23-22, 08:26 AM | |
Join Date: Dec 2006
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Adam Fields is a chiropractor I follow on YouTube. He suggests that we hold anxiety in our intercostal muscles and suggests stretching the ribcage regularly (which happens in every single Essentrics/CS workout I've ever done).
Anyway, he has a 7-day breathing program (and he's some lovely eye-candy, as well): https://www.youtube.com/watch?v=TjzYzR_9jW8 Also, there has been much research on journaling to relieve anxiety. I would suggest two books, if you're interested: Journal to the Self, by Kay Adams And her book Journal Therapy for Calming Anxiety. |
05-23-22, 08:55 AM | |
VF Supporter
Join Date: May 2002
Location: Connecticut
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You got so many great suggestions for videos. I just wanted to add that in my personal experience, any meditations or yoga practices for anxiety that start with "visualize every bad thing that happened to you today," "tense up your whole body" etc. as the intro to the practice, make my anxiety worse. The objective is to teach to you relieve the stress and anxiety with the soothing stuff that follows, but it only elevates me to the point of Joni-O-ing it and then feeling worse. I want respite from it, plain and simple.
Just my experience. Good luck to you! |
05-23-22, 09:15 AM | |
Join Date: Nov 2008
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Let me recommend Pauline Mckinnon's Stillness Meditation Therapy.
It's a specific method of meditation, that focuses on creating a sense of ease in the body. Here's a link to a short version on Youtube: https://www.youtube.com/watch?v=a8AhG9uHGuQ Her website has downloads available for longer meditations, but they're quite similar. Before I had access to the longer downloads, I'd just pause the meditation recording at a certain point (when she stops talking for a bit) and then set a timer to continue on, and pick up the recording again to finish the meditation with her guidance. Another issue I cope with is insomnia, and I've found that listening to a guided meditation is helpful when I wake up in the middle of the night. Another source for guided meditations is Caroline McCready, I really like her Bone Deep sleep meditation. It's designed to be listened to as you fall asleep. It's on Youtube, but I purchased downloads of a number of her meditations for my MP3 player. https://www.youtube.com/watch?v=a1j2Uhzc08s In terms of medications and supplements, I do think timing matters. I've recently adjusted a dose of medication, and find that taking it at bedtime isn't helpful. Guess my body doesn't like coping with that as I'm trying to fall asleep.
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Anna |
05-23-22, 09:24 AM | ||
Join Date: Oct 2002
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Sollamyn - I do hope you can find some practices/workouts that work for you. |
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05-23-22, 09:59 AM | |
Join Date: Mar 2012
Location: Raleigh, NC, USA
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Sollamyn, I've dealt with anxiety for decades (and honestly, I work out for my mental health - any physical benefits are secondary for me.)
One thing I try to do regularly is a Brain Dump - first, make a list of everything you are worried about or need to do. This doesn't have to be in any kind of order. (This list can be surprising long - when I'm going through a stressful situation, I go into survival mode and a lot of little things start to slip through the cracks and eventually start to create anxiety. All those things go on this list.) On a fresh piece of paper, separate everything into Deadlines, ASAP Items, Action Items, and Things I Can't Do Anything About. (You might have other categories as well.) Then, write the Deadlines on your Calendar, add any tasks associated with your Deadlines to your Action Items list, and start to work through the ASAP and Action Items. It's okay to start with the easiest things. You might want to do one thing and celebrate, or you might spend an hour trying to do as many things as you can. I find that getting everything out of my head, seeing what I need to do written in one place, and doing what I can makes me feel empowered and less anxious. Also, seeing a list of Things I Can't Do Anything About is surprisingly reassuring - it's a way of acknowledging my stress is real AND a focal point for meditation, journaling, and any other "letting go" practices. Anxiety is no joke, so I'm glad you're looking for ways to take care of yourself. |
05-23-22, 10:07 AM | ||
Join Date: Mar 2014
Location: Snowman Land :)
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05-23-22, 10:29 AM | ||
Join Date: Nov 2008
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All you need is something to write with, and something to write on. Keep it simple, or embellish it to your heart's content. Another useful source I've learned from is Struthless on Youtube. Here's one of his videos on journaling techniques: https://www.youtube.com/watch?v=dArgOrm98Bk I'm currently in some awkward place where I'm getting along without journaling, but realizing that journaling makes it all better. Awhile ago, I'd gone completely overboard with decorating and playing with my journal, and took a break to see what I actually need to use my journal for. (It can become an endless distraction, and that I do not need.) One thing I've found very helpful, is that the bullet journaling method helps me make note of important stuff in my life even before I realize it's important. That matters, because a year later I can check my notes and understand what was happening, or just notice the anniversary. Being able to realize exactly how much time has passed since whichever event has been very helpful to me.
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Anna |
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Tags |
anxiety, anxiety relief, grief, journal, journals, meditation, mental health, mindfulness, self care, yoga for anxiety |
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