Hopefully this is something that feels bad for today but in a week's time will be insignificant. Focus on the week's time when you need to, if that gets too much return to the here and now. Strategic thinking!
Thanks John. It did resolve itself, thankfully. Thanks for the hugs, Pandas. Xx
So sorry to hear that, Kara, but great that you can help your friend and yourself.
Helping one another is a sure path to love and joy and connection.
Hugs to all of you.
Yes, I can relate to that experience. Psychologists call it refraction. While we're processing an emotion, something happens that pricks & heightens it. The emotion lingers, coloring how we interpret events.
Understanding how the brain processes and creates experience doesn't take the distress away. But it can be comforting to know that our experience is normal. When we are absorbed by an emotion, the advice is to acknowledge it rather than
react to situations that only further provoke the emotion. Applying the balm of self-compassion and stepping back to indulge in a little self-care might be helpful here. Whether it's accepting that you're having a tough time and giving self-empathy
or going for a walk, hitting the gym to exercise, reading an uplifting book, watching a comedy, calling a friend, taking a hot bath, deep breathing or meditation, we can het out of the loop. What we experience as emotions have a neurochemical base.
Meditation, exercise, nurturing social connections, practicing gratitude, engaging in acts of kindness w/intention, savoring moments etc. change the structure and chemistry of the brain.
If Im angry, for example, body chemistry may be flooded with cortisol and adrenaline. I recognize I am angry. Heart rate is accelerated, mind is agitated, tingling in arms, etc. I accept that I am angry and begin to triage: deep breaths...
identifying needs (respect? fairness? connection? appreciation? etc), exercise, distraction, a hobby. I give the body time to dial down the anger, to absorb the adrenaline & cortisol. These chemicals may remain in system for a few minutes or hours.
Thank you for the hugs guys, and thank you Love for reminding me that all of this has a basis. I'm studying Psychology at uni and the neuroanatomy classes really make you think. Thanks guys xx
Ahh, good stuff. Please pass along any gems. I love this stuff.
Welcome back to the panda preserve.
Thanks, Love! <3
So good to see a post! Welcome back
Thanks, Cindy! Xx
Thanks, everyone. Xx
Thank you Pandas
I had a very hard time with that in school too. You can do it!
Good advice from your Inner Guide: 'Im going to.give myself a break.' Self-compassion. Beautiful & necessary gift from Self to self.
Thank you, everyone. <3
Thanks guys xx
I can't breathe properly and I'm on the verge of a panic attack. The only person who helps is my boyfriend and he's not here he's resting because he's ill. Ldrs suck. I have no idea what to do.
Thank you, Jack!
No problem, I hope your boyfriend gets well soon :)
What is the worst thing that can happen if you don't pass your exams? Can you retake them? What about the assignments, can you hand the in later? Can you talk to someone at your school/uni? You can only do your best, that is all anyone can ask for! ❤️
The only person who can truly help you is you, not another. You have strong interoceptive awareness. You were able to identify the irregular, shallow breathing, the heart palpitations, the visceral discomfort. Good body awareness.
You can undo w/5-10m of deep diaphragmatic breathing. This will activate parasympathetic response, slow heartrate & breathing, calm the mind, relieve you of symptoms. You can reorient your attention. But only YOU can do the work.
Your mind is causing mischief. Trust your body to bring you back to rest. Stay w/sensations, let go of story lines and keep letting go. Trust your own Inner Wisdom, no one elses- not even this. It'll guide you to true safety, peace & rest.
That must be tough for you. I'm sure you will survive though. You're a strongy woman
Lieteke, I guess I'm mostly just stressing out because I'm already behind on my courses. I messed up a lot in my first year and had to withdraw from a bunch or courses so I need to pass all my classes and go to summer school to graduate on time(cont)
(cont) I guess I also don't want to disappoint my parents they work hard to pay for my education and I feel like I've troubled them enough with my OCD and depression. Can't get extensions unless you have a medical report and they don't give those out
Honestly they've given me a lot of trouble even when it comes to stuff about my mental health. People are so clueless, honestly.
Love, I've been trying breathing excersises and while they help, they don't eliminate the anxiety. I got a hold of myself though, I forced myself to get up and cook and be busy and it left me eventually (lol 2 hours). But thank you so much!
Thanks Jack and Esther <3 and hugs back to everyone
Correct. Doesnt eliminate anxiety, but mitigates symptoms & can help avert panic attacks. For anxiety, there R other strategies. Forcing yourself to reorient your attention is one. Even tho it took time, knowing you have a strategy is empowering
That must be a tough position your are in. But having panick attacks isn't going to help. Try to make a doable schedule, twke one step at the time. Go to 5e nicest professors and
Ask for extra time. I am sure you can do it!
And if you are in the need to complain, moan and shout, we are here. Also try to explain the situation to your parents, they might surprise you ❤️
Hey Kiara, my psych when i am at the height of my anxiety, tells me to focus on something else that will disract the mind. Such as reading a good book, going for a walk/ run, spending time with a pet (if you have that option)
Continued.. She even suggested putting your face in a bowl of cold water as it shocks your brain out of the repeatitive thinking. Then when you are feeling stronger go back and writing down exactly what is creating your anxiety.
Thanks everyone! I love all you Pandas. <3 I did try and get things sorted out. Managed to get through a hectic Monday and missed classes on Tuesday but I'm trying to forgive myself and focusing on tomorrow! Hugs to all of you xx
Please forgive yourself! It already happened, so getting angry at yourself has no use. 🙂 try to focus on today and all the things you have to do today. ❤️
Also, question. A situation with one of my best friends is upsetting me. We used to tell each other everything but there are a couple of things that he now doesn't tell me. Still tells me he trusts me but has 'reasons' for doing that.I get his (cont)
(cont) right to privacy but is it wrong for me to feel hurt? I feel so betrayed. And now I feel like I can't be completely vulnerable with him because there are boundaries set. :/ Am I overreacting?
Thank you Nick and Josie!
That's sucks I'm sorry to here that
Thank you, everyone
:( I'm feeling the same way. I gave in to compulsivity instead of working. Let's forgive ourselves and try again later or tomorrow.
Thank you guys xx
Thank you, Nick!
Sounds like the body needed the rest
Ha, if you count 15 hours as rest!
Good luck Kara
Thank you Tasha, Des and Esther! Much love to you guys
I know the feeling. But it does pass. Even if it's for just a little bit, it does pass. Stay strong.
It won't win! Trust me, the feeling passes eventually and you WILL feel better!
Thank you, guys. I'm better today.
Thank you, Lydia!
Welcome back. Sorry you're feeling empty. :(
Welcome back Kara! Lovely to see you, sorry you're feeling so low xx
I can relate. Emptiness is awful.
Thank you, everyone! Lots of love and huge hugs to you all.
tiredness so I'm just replying to stuff and crashing.