1) Breathing exercises;
2) Purposeful distraction;
3) Be rested;
4) Avoid caffeine when idle;
5) Fixate on others;
6) Have 2-3 drinks/beers.
Explanations to come shortly
1)
Breathing exercises: You'll find that oftentimes, when an attack begins to "grip" you, you are not breathing, or beathing very shortly. This can cause or exacerbate a panic inspiration. To stop the snowballing in its tracks, and eliminate the panic quickly: Inhale fully and deliberately through the mouth (should take 3 seconds, and concentrate on the timing). Hold it for a second, then deliberately and with concentration, exhale fully, concentrating on the exhale (which should take 3-4 seconds). You'll feel immediate relief, but do this 3 times. You can do it as often as you like throughout the day as needed. The key is to make the inhalation/exhaling deliverate and last 3-4 seconds, and to make sure each is FULL. It does somethin like secrete seratonin from the diaphragm which inhibits the panic response.
2)
Purposeful distraction: Always have something to do. Anxious people tend to fixate on their conditions, which in turn can bring on the onset of an episode (depending on other factors). So to keep the mind occupied on other things, have something to do: arts/crafts, work, sports, hobbies, housework, etc. But make them physical activities, not intellectual. Sounds like you have already intuited this subconsciously, from your post above. The less you dwell, the less you will be afflicted, and over time, lots of distraction heals the wound, and you get stronger. Ora et LABORA!
3)
Be rested: Midnight vigils are not for everyone! Avoid naps throughout the day, in order to be able to sleep better at night. Take melatonin if you are a bit anxious at bedtime (or, a coffee mug of warm milk, a tablespoon of honey, and a slice of butter all mixed in. Smells very soothing, and the warmth has a relaxing effect as well). Any tim eyou are not sleeping well, you are going to be on edge the next day. Combine that with coffee and stress, and its not a good recipe.
4)
Caffeine is terrible for people with anxiety, unless you are going to be physically active, so as to "work it off." If you are caffeine sensitive, its probably the worst thing you can do. If you can't do without your morning Joe, at lest drink a light breakfast blend, mix with honey instead of sugar for sweetening, and add creme (i.e., takes more room in the coffee mug that straight coffee, so you ration yourself a bit). If you are going to drink coffee while sitting on the couch and reading a book, you're probably going to notice th caffeine sink in, and this will make you nervous.
5)
Fixate on others: In such degree as you can successfully project the mind outwardly (i.e., onto others, rather inwardly unto self), you will find your anxiety proportionately dininished. The best way to do that is to take up a Catholic cause: Pro-life activity; visiting shut-ins; prison ministries; helping the poor; volunteering labor at your chapel, etc. The difference between this, and the purposeful distractions mentioned above, is that this takin up of a cause is a long-term activity, and it has a supernatural element to it which can merit you grace. Your purposeful distractions are daily/hourly activities, but your fixation on others is your contribution to the world (and supernaturalized, charitable to win you heaven).
6)
Have a couple drinks: Ain't a darn thing wrong with that, if you are temperate. A couple glasses of wine before dinner, or bed, can make a difference. Yes, it is self-medication, but so what?
____________
If your anxiety is also manifesting itself in your spiritual life:
7)
Intrusive thoughts: If you are attacked by blasphemous, sacrilegous thoughts, every time they ocue, say to yourself: "Jesus and Mary, save souls." This has two effects: First, you cannot think two thoughts simultaneously. It sometimes seems like you can, but in reality, it is just extremely fast vacillation betweeen one thought and another. So if you deliberately replace an intrusive thought with a good thought, you hae just eliminated the problem. You might have to do it 10-15 times per attack, 15 times a day, but the cure is infallible. Secondly, because of what has just been said, if the intrusive thoughts are obsession, then you have just foiled the devil with this strategy, because every tim ehe attacks you, you are making pious ejaculations which are a cause of your sanctification.
8)
Scruples: Make your examination of conscience brief, and only go back to the time of your last confession. Only confess mortal sins, or sins you think might be serious. It shouldn't take long to think back to your last confession 3 weeks ago to know if you've committed any mortal sins. This is a discipline and takes practice.
Topic: Any advice for my debilitating anxiety wound? (Read 966 times)