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Anxiety and I have known eachother since I was 10. We are not strangers to eachother. She and I are battling today because I want my knees to stop hurting and I want to know when. I am beginning to think that my reaction to physical pain is to become OCD and disregulated because I was hit a lot as a child and had no control and it didnt end for a long time. (But Bonnie, it DID end when you were 13 and physically big enough to say NO MORE).
Please post re your thought and coping strategies for insomnia and anxiety.
WIth love, Bonnie
Hey,
Hey,
I am in the same boat. Diagnosed with anxiety at 13, and have been on meds for it for 12 years now. I'm SO proud to say that I am tapering off the lowest dosage of my medication right now and will be done with it for good by the end of the month. It has not been easy to retrain my brain, and I still get anxious, but I can tell you what I've done to manage it and get through it.
First of all, meditation has helped me immensely. You read Tara Brach's books I think you said? I don't know if you meditate already then, but if not, now would be a GREAT time to start :) (If you it interests you obviously). Nothing happens instantly, it takes time and practice, but what I guess I can say meditation did for me in terms of anxiety was it helped me be more in touch with the way my brain works, when my anxiety is triggered and by what, and how long it lasts.
So now, if I start feeling anxious or find I'm in the middle of an anxiety attack I can reason with myself more diplomatically.
Everything else that I have found helps has really stemmed from meditation practice. Oh, another HUGE thing for me was simply accepting anxiety, as opposed to hating myself or condemning myself for having it when I "shoudn't".
I find that when I start having an attack, trying to do something that will allow me to connect with my body or with my mind in another way is really helpful, something that requires my full attention: cooking is a good example, or going out to see a friend, or calling someone, just simply being int he presence of other people who have a calmer energy, who can say things to me that bring me back to reality.
If you want to talk more about it you can definitely email me, I'm not sure how helpful this has been but in essence, I guess what I want to say that coping with anxiety for my has proven to be a lifestyle change. I have to be aware of my triggers and make decisions based on those triggers... patience, perspective and presence, the three p's that have helped me keep my anxiety in check.
email me if you want to talk more about it, hannahevew@gmail.com
Lots of love
Hannah W.
Big, huge (((HUG))) for you!
Big, huge (((HUG))) for you!
Hannah has all of the good ideas!!
The trick, is putting them into PRACTICE. I think you should put yourself on a 2x per day, 10 minute, mindfulness meditation practice, in the same regularity that you take your herbs. Don't overthink. Just do it. The practice takes a bit to seep in and start working. And JUST LIKE the herbs, it is the regularity that is KEY (I had to do this during infertility/pregnancy loss-it really, truly helps immensely).
The meditation helps with sleep. But for the first week or two do not do it at bedtime. If you are not successful falling asleep with meditation, you will develop a negative association with it in regards to sleep. Do it at other times of the day. Later if you want you can do mediation or body scan at bedtime...
Don't give another thought to losing sleep. In all of the sleep research, the biggest impact that lack of sleep has on us is it can make us irritable (you and family can live with that. It is only temporary!) Review your book: " Say Goodnight to Insomnia". Consider doing the whole six-week program, as tedious as it may seem, it is highly successful.
Use your thought-stopping techniques. Talk kindly to that little girl and comfort her. Write the little girl a letter (OOOh, good idea! I am going to do that too! ;) Keep up your writing. Call your friends. Often! Make a list of self soothing treats. Baths?Aromatherapy (Dr. B-approved). Distraction!! Watch some funny shows or gripping movies or shows. Homeland and Downton Abbey got me through 2 months of treatment! LOVE Homeland. Keep your affirmations very close. Do some affirmations and gratitude thoughts at bedtime, and apon awakening. Even if you think none of this will help. It will in time, so don't overthink it. These are not pills. They are part of your lifestyle change.
xoxoxoxox
Mimi
If we don't excel at health, the only other option is disease.
Mimi is SO right, lifestyle
Mimi is SO right, lifestyle change. A wonderful one :) Affirmations have changed my life, ESPECIALLY for anxiety. Sometimes I simply repeat words in my head, "peace, presence, patience, kindness" etc. This sounds really cheesy, but I give myself hugs too as I'm falling asleep, sometimes I'll just wrap my arms around my tiny little body and say these affirmations... I find that meditating with certain stones is EXTREMELY powerful, sometimes they just knock my mind into pause which is great...
Does Dr. B allow crystal meditation or healing? I was wondering the other day becauses there is an obvious shift in energy that happens and I wonder if that could complicate the protocol...
If you find you are having a hard time disciplining yourself to meditate I would recommend looking into local sanghas or sitting groups.
I found that having a supportive community of like minded people to meditate with was really helpful. You can't duck out when there are other people sitting around you in silence, ha. They push you to keep sitting and keep trying when it's hard... for me, this was REALLY helpful when I first started meditating.
Otherwise, just download a guided meditation by Tara Brach and do it with her, I think they're 20 minutes each. The Wise Heart by Jack Kornfield is a wonderful book adn there is a chapter on dealing with illness and the body in the book that I found very inspiring.
May you be well lovie :)
Hannah
Oh, there is another great
Oh, there is another great exercise that I learned at a retreat with Tara Brach, you state what you are aware of, one thing at a time. It's a way of coming back to the present. So you are sitting in meditation pose, and eyes open or closed doesn't matter, you breathe and pay attention to the present moment, and start to say aloud (or in your head whatever, but I found aloud is good because it's less easy to get distracted by thoughts) the sensations you are aware of in the moment inside and outside of your body. Between each remark you allow yourself one or two breaths before saying hte next one. Even if you have ten things in your head at once... and you don't want to say past sensations like I am aware I saw this... you want to SEE, HEAR etc, all in present tense.
Also, what about a one day meditation retreat with someone who inspires you? COOL!
Thanks Hannah!!
Thanks Hannah!!
If we don't excel at health, the only other option is disease.