This came up on my Facebook news feed from Science Daily & I had to share it!
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Showing posts with label depression. Show all posts
Showing posts with label depression. Show all posts
Friday, 13 January 2012
Friday, 14 May 2010
Comfort Bag Against Panic Attacks
Yet something else I found at JTF (Journey Towards Freedom). It's such a wealth of info & ideas!
I carry a large enough bag, so I can fit a smaller one with a few things in it, into it.I don't suffer from panic attacks anymore (thank god!) but I could do with something to distract my mind when I'm feeling low &/or stressed.....
How do you prepare yourself for panic attacks while away from home? Reach into your comfort bag for security, distraction or relaxation. Prepare yourself for anxiety and panic attacks by taking along comfort in a bag.
Difficulty: Easy
Time Required:Varies
Here's How:
I carry a large enough bag, so I can fit a smaller one with a few things in it, into it.I don't suffer from panic attacks anymore (thank god!) but I could do with something to distract my mind when I'm feeling low &/or stressed.....
How do you prepare yourself for panic attacks while away from home? Reach into your comfort bag for security, distraction or relaxation. Prepare yourself for anxiety and panic attacks by taking along comfort in a bag.
Difficulty: Easy
Time Required:Varies
Here's How:
- Choose a bag.
Decide what kind of bag is appropriate for your needs. If you drive a lot, you can take more in the car. If you carry a purse, maybe a large one is in order. A backpack is an option for anyone. - Brainstorm.
Now it's time to brainstorm. Sit down with pen and paper, and write down anything that comes to mind that has helped relieve your anxiety in the past. Add to it anything that you'd like to try. - Pick the portable items from your list.
After your list is complete, decide what is portable and put together your comfort bag.
Below are a number of suggestions to help you complete your list. - Relaxation
- Index cards with relaxation and breathing exercises
- Lavender oil
- Hand cream (for hand massage)
- Music and portable player
- Relaxation tapes
- Herbal tea
- Comfort
- Photos
- Cards/letters from loved ones
- Teddy bear
- Religious or spiritual items
- Index cards with poems, quotes and calming reminders
- Stimulation
- Rubber bands (can put on your wrist)
- Mints or tart candy
- Cold water
- Mentholated cream (to smell)
- Upbeat music
- Distraction
- Puzzle books
- Magazines
- Portable computer games
- Journal
- Small children's toys
- Coloring books
- Books on tape
- Pens, pencils, colored pencils, crayons
- Emergencies
- Cell phone
- Extra clothes (including something warm)
- Blanket
- Extra medication
- Small phonebook with all important numbers
- Change for phone
- Money
- Toilet paper and Kleenex
- Maps
- Have a list people you can call if you're stuck somewhere. They would be people who could come get you or talk to you until you feel calm again (make sure they've agreed ahead of time).
- Forgetfulness is a common symptom during anxiety and panic. When you put together lists, like phone numbers, be sure to include even the most obvious (such as your mom) because you may forget the most obvious when you're anxious.
- Remember that anxiety can make easy tasks more difficult, so be sure to bring distractions for an anxious mind (i.e., maybe a children's puzzle book rather than an adult's).
- Don't be embarrassed about bringing what soothes you. If bringing that childhood teddy bear will help you take a few more recovery steps, then it's worth it!
Friday, 21 August 2009
List of Symptoms Leading to Relapse
This was posted at a forum I go on now & again for those with mental health problems called Journey Towards Freedom. (JTF)
I believe to stay healthy you have to be realistic & recognise any signs of becoming ill again. If you are able to spot them quickly you can nip it on the head before it gets too over whelming. It's something I do regularly....observing my actions & thoughts, ensuring that I'm ok & not getting ill.
List of Symptoms Leading to Relapse
1. Exhaustion - Allowing yourself to become overly tired. Not following through on self-care behaviours of adequate rest, good nutrition, and regular exercise. Good physical health is a good component of emotional health. How you feel will be reflected in your thinking and judgment.
2. Dishonesty - It begins with a pattern of small, unnecessary lies with those you interact with in family, socially, and at work. This is soon followed by lying to yourself or rationalizing and making excuses for avoiding working your program.
3. Impatience - Things are not happening fast enough for you. Or, others are not doing what you want them to do or think they should do.
4. Argumentative - Arguing small insignificant points which indicate a need to be right. This is sometimes seen as developing an excuse to drink.
5. Depression - Overwhelming and unaccountable despair may occur in cycle. If it does, talk about it and deal with it. You are responsible for taking care of yourself.
6. Frustration - With people and because things may not being going your way. Remind yourself intermittently that things are not always going to be the way you want them.
7. Self-Pity - Feeling like a victim, refusing knowledge that you have choices and are responsible for your own life and the quality of it.
8. Cockiness - "Got it made". Compulsive behaviour is no longer a problem. Start putting self in situations where there are temptations to prove to others that you don't have a problem.
9. Complacency - Not working your program with the commitment that you started with. Having a little fear is a good thing. More relapses occur when things are going well than when not.
10. Expecting Too Much From Others - "I've Changed, why hasn't everyone else changed too?" All that you control is yourself. It would be great if other people changed their self-destructive behaviours, but that is their problem. You have your own problems to monitor and deal with. You cannot expect others to change their lifestyle just because you have.
11. Letting Up On Discipline - Daily inventory, positive affirmations, 12-Step meetings, therapy, meditation, prayer. This can come from complacency and boredom. Because you cannot afford to be bored with your program, take responsibility to talk about it and problem solve it. The cost of relapse is too great. Sometimes you must accept that you have to do some things that are the routine for a clean and sober life.
12. The Use of Mood-Altering Chemicals - You may feels the need or desire to get away from things by drinking, popping a few pills, etc., and your physician may participate in thinking that will be responsible and not abuse the medication. This is about the most subtle way to enter relapse. Take responsibility for your life and the choices that you make.
I've also found that becoming paranoid & insecure is a red flag for me relapsing.
I believe to stay healthy you have to be realistic & recognise any signs of becoming ill again. If you are able to spot them quickly you can nip it on the head before it gets too over whelming. It's something I do regularly....observing my actions & thoughts, ensuring that I'm ok & not getting ill.
List of Symptoms Leading to Relapse
1. Exhaustion - Allowing yourself to become overly tired. Not following through on self-care behaviours of adequate rest, good nutrition, and regular exercise. Good physical health is a good component of emotional health. How you feel will be reflected in your thinking and judgment.
2. Dishonesty - It begins with a pattern of small, unnecessary lies with those you interact with in family, socially, and at work. This is soon followed by lying to yourself or rationalizing and making excuses for avoiding working your program.
3. Impatience - Things are not happening fast enough for you. Or, others are not doing what you want them to do or think they should do.
4. Argumentative - Arguing small insignificant points which indicate a need to be right. This is sometimes seen as developing an excuse to drink.
5. Depression - Overwhelming and unaccountable despair may occur in cycle. If it does, talk about it and deal with it. You are responsible for taking care of yourself.
6. Frustration - With people and because things may not being going your way. Remind yourself intermittently that things are not always going to be the way you want them.
7. Self-Pity - Feeling like a victim, refusing knowledge that you have choices and are responsible for your own life and the quality of it.
8. Cockiness - "Got it made". Compulsive behaviour is no longer a problem. Start putting self in situations where there are temptations to prove to others that you don't have a problem.
9. Complacency - Not working your program with the commitment that you started with. Having a little fear is a good thing. More relapses occur when things are going well than when not.
10. Expecting Too Much From Others - "I've Changed, why hasn't everyone else changed too?" All that you control is yourself. It would be great if other people changed their self-destructive behaviours, but that is their problem. You have your own problems to monitor and deal with. You cannot expect others to change their lifestyle just because you have.
11. Letting Up On Discipline - Daily inventory, positive affirmations, 12-Step meetings, therapy, meditation, prayer. This can come from complacency and boredom. Because you cannot afford to be bored with your program, take responsibility to talk about it and problem solve it. The cost of relapse is too great. Sometimes you must accept that you have to do some things that are the routine for a clean and sober life.
12. The Use of Mood-Altering Chemicals - You may feels the need or desire to get away from things by drinking, popping a few pills, etc., and your physician may participate in thinking that will be responsible and not abuse the medication. This is about the most subtle way to enter relapse. Take responsibility for your life and the choices that you make.
I've also found that becoming paranoid & insecure is a red flag for me relapsing.
Wednesday, 17 June 2009
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