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Jack of All Trades, Master of None
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May 30, 2013 20:36:34 GMT -8
Stinky666
8,818
July 2004
stinky666
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Post by Stinky666 on Mar 22, 2018 19:03:10 GMT -8
Hi ladies and gents. I recently did a step/session/module for my Cognitive Behaviour Therapy and it showed several different management techniques on how to control your breathing and many other things whilst you're having or about to have an attack. All but one of these were no use for me as I don't have physical panic attacks (my breathing is fine, I don't start shaking or anything else). Mine is all thoughts in my head (which was the step after: challenging thoughts). Anyway, the only one that was really helpful for me is "Coping Cards". At first - as I am sure everyone does - I thought it was ridiculous. Basically its's just phrases and sentences written on a card/paper (I've put them on my phone though) and when you feel anything bad, or it is already happening, the idea is to obviously repeating one or multiple of them to yourself. Things for assurance. It gave some examples that can be used but also suggested to make your own. I can't think of any, so this is what this thread is asking: for any ideas from you all. I've attached their PDF file which has 5 examples on.. Any ideas would be great. FFUK_S3_coping_cards_EN.pdf (193.48 KB)
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#FF6600
Closet Spammer
31801
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1
Mar 29, 2024 3:13:19 GMT -8
wildmaven
Fear the Flying Flocks of Fiery Fury!!
35,591
October 2004
wildmaven
Wildmaven's Mini-Profile
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Post by wildmaven on Mar 23, 2018 6:12:53 GMT -8
“In the midst of winter, I found there was, within me, an invincible summer. And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there's something stronger — something better, pushing right back.” -Albert Camus
That quote got me through my own darkness years ago.
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Aug 12, 2020 19:54:47 GMT -8
mmhmm
The only people who don't make mistakes are those who aren't doing anything.
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April 2011
mmhmm
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Post by mmhmm on Mar 23, 2018 9:31:21 GMT -8
One my kids found helpful was: What difference is this particular issue going to make in your life 2 weeks from today?
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Dysfunctional Professional
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Nov 12, 2019 12:06:54 GMT -8
Søren
Totally zarjaz
6,334
February 2009
solicitudesilence
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Post by Søren on Mar 25, 2018 12:29:30 GMT -8
Im not sure how to make this a phrase, is likely too long for a card but I think to myself the end point of what makes me anxious, like visiting certain places new or being in large noisy groups, so not what happening now but focus on when it will be over, takes me out the panic of the moment and thinking more that it will end soon and likely quicker then realise.
Or repeat a song in my head to block out the negative thoughts, sometimes write in my mind out what I plan to reply to a thread in my rp form, its a good distraction and makes me focus instead of panic.
Most my anxiety is obsessive or intrusive thoughts when Im panicked, those methods seem to help.
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Meryl
Full Member
Posts: 501
inherit
256326
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Aug 9, 2019 9:26:31 GMT -8
Meryl
501
September 2018
goth
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Post by Meryl on Dec 9, 2018 9:57:15 GMT -8
I don't know what anxiety disorder you suffer from, but it seems to manifest mental, rather than physical symptoms. I have OCD myself. These phrases help me when I start to doubt myself and have challenging 'what if' thoughts:
1. Where's the evidence? 2. Trust yourself. 3. You are not responsible. for everyone.
4. This too, shall pass. 5. Worrying doesn't help my situation...or solve it. Let it go. 6. I'm overthinking things. 7. My thoughts are not rational...I have an illness. 8. I've been through this before and come out fine. It's just my mind playing tricks. 9. I am not what I think. Thinking doesn't define a person...actions do. Don't be hard on yourself. 10. Let your thoughts come and go. Everyone has 100s of thoughts everyday [good and bad] and they don't mean anything....let them be and move on!
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