Tips for girl with anxiety disorder/panic attacks?!
Question: I am looking for tips on dealing with my anxiety disorder. I've had generalized anxiety disorder since i was 7. I'm now 14 and going into high school next year. I also have panic disorder, phobias, and I am afraid of being trapped into places. I don't like elevators. I try to be normal. I have a very hard time making friends. I just never feel good about myself. By the way, I am medicated and go to a therapist. Any suggestions would be appreciated.
Answers: I am looking for tips on dealing with my anxiety disorder. I've had generalized anxiety disorder since i was 7. I'm now 14 and going into high school next year. I also have panic disorder, phobias, and I am afraid of being trapped into places. I don't like elevators. I try to be normal. I have a very hard time making friends. I just never feel good about myself. By the way, I am medicated and go to a therapist. Any suggestions would be appreciated.
View the techniques for control of panic attacks, in section 8, at ezy build, below. Begin by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, see section 6). The paper bag method works for most people: try it. If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://www.1-800-therapist.org/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed recently in my life, to trigger them? I suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack. http://www.ezy-build.net.nz/~shaneris See anxiety treatments, at ezy build (below) in section 6. Set yourself a fixed limit for worrying about any particular subject, (say; 10, or 15 minutes) after which, resolve firmly to refuse to even consider that subject again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life. Use the technique for reprogramming negative thoughts and internal monologue (self talk), on pages 2, and 2L, to help you in this: some people carry a wide rubber band in their pocket: put it on their wrist; stretch, and release, as a means of reinforcing it, and speeding up the process, re-pocketing it afterwards, but I regard this as being purely optional. Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from anxiety, I deeply and completely accept myself." ~~~ LOW COST/FREE COUNSELLING: Contact your county/local mental health agency, and find out what help they can offer. Also see sections 27, and 9, at ezy build.