If you suffer from anxiety, as I do, you know what it's like to feel uneasy, worried, and out of control. You're constantly trying to control your surroundings so you're prepared for whatever hits you. Although with all the uncertainty around you, you're never really in control are you?
So what does one do when your anxiety becomes chronic? or in my case, have pre-anticipatory anxiety too? First thing, seek professional advice, a family doctor will refer you to a psychiatrist, where you'll be diagnosed, probably prescribed medication, coping techniques, and often group counselling.
I have a particularly hard time planning anything, which becomes quite difficult when you have a family, especially when you have young kids. I've missed out on a lot, especially family events like Christmas, Thanksgiving, and birthdays. In fact, I became so horrified about having panic attacks, that I became agoraphobic for 2 years. I couldn't even leave the house to do simple tasks like getting groceries, or picking my kids up from school, those were the hardest times in my life, but trying to get a grip on anxiety will do that.
So how do I cope? here are some techniques that have helped me............................
- Keep a journal, this will help you get those feelings out
- Keep a running record of when you experience a panic attack, where you were, time, what you were feeling, and your reaction.
- Take your medication on time, as prescribed.
- I was lucky to have a therapist who came to my home once a week, where we practiced cognitive therapy.
- Practice yoga, I know you've heard this before, but it really helps, especially the breathing.
- Moderate caffeine intake, caffeine can mimic panic attacks, did you know that? the first time I went to see my psychiatrist, I had a coffee with me, the first thing he said, "that's the first thing that needs to go."
- Eat healthy, stay away from chocolate, for me, chocolate has the same affect as caffeine, not good.
- Walk, I know, you've heard this one before, when I became agoraphobic, this is one of the first things my therapist tried to get me to do. Remember, I couldn't leave the house, so walking away from my safe place was the worst feeling ever! However, with time, and lots of help, I finally managed to walk around the block. My therapist would talk with me, trying to get my attention away from my feelings.
- Read, I started reading the bible, which I still do on a daily basis, believe me or not, this offered me a connection with God, knowing that He was with me always.
- Don't be too hard on yourself, you're not crazy, this isn't just in your head, you need help, it's out there. Seek it.
- Be kind to yourself, negative self talk is common, but try to reverse it with positive affirmations. Developing a positive mindset, can actually change the way you think! "I love myself completely", "I will get through this", "I am safe"
- Find a hobby! During the summer, I love to garden, just having my hands in the soil, getting together with nature, and seeing the results come to life is uplifting, and getting some much needed vitamin D certainly lifts your mood too. During the winter, although not a hobby, I go out to shovel the snow, just moving, being outside is a mood lifter too. But my real hobby is making jewelry, I order all my materials on line, make necklaces and bracelet's that I end up keeping or giving as gifts. It doesn't really matter what you choose, just do something. Life is hard enough, do something you enjoy.
- Photography, another one of my passions, allows me to see things in a new perspective. It's amazing how differently things look through a lens, which has also altered how I see myself.
