Sorry you are so distessed Kaitlin. Don't think you are a waste of space
You're not a waste of space. You're just someone in a bad place right now but you exist for a reason. Hope things get better for you soon xx
When my students suffer anxiety attacks, we start with deep breathing for 5-15m depending on the severity. This cl
Hey Kaitlin, you're gonna be just fine, don't worry, these things pass. Firstly, get somewhere with other people, don't have to be friends, but just where there are other people around you. Secondly, text/call a close friend to say you're feeling ill
hopefully they'll come see you now or at some point today, you can tell them then what's happened or if you'd rather, just keep saying you feel unwell. Dizzy, headache, etc.
Hope you're okay
this calms the sympathetic nervous system and helps elicit the relaxation response.
The Breathe Well app is free and can help guide you. Brea
Breathing should be diaphragmatic, belly should rise and fall. Often, when people are anxious, they suspend breath, breath from the chest, or breath is fast and shallow.
So, with proper breathing, you're slowing breath and heart rate. Another suggestion is to move. Some people can't sit still when they're highly anxious. So, a walk, run, may help. Not sure if you're in a situation where you can do this, but high inte
high intensity interval training may take edge off. You'll find quick 5-20m h.i.i.t exercises on YouTube. A third common suggestion is to call a friend or family member to help talk you down. A fourth strategy is to reorient your attention.
Find something engaging and put your mind on that.
Hope this helps. It works with some students who have severe anxiety on anxiolytics.
I usually use 5-4-3-2-1 technique. https://www.google.rs/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwiS1qiaotvUAhVFnBoKHcVwDkIQFgglMAA&url=http%3A%2F%2Fwww.therapistsb.com%2Fblog%2Fpost%2F5-4-3-2-1-coping-technique&usg=AFQjCNGf
I also try focuring on something - for example details about some picture or something... It's very hard to focus when having panic attacks, but once you manage it, it helps.
Sorry to hear that Kaitlin. Sounds really hard for you at the moment. I hope the feeling of hurt changes soon.
I find doing random acts of kindness helps with these sort of thoughts.
When I feel like that I try to focus on my breathing. Or you can go to YouTube and find yourself a bodyscan which makes you go to sleep easier
4-7-8 breathing technique helped me, or herbal medicine (hop, lemon balm, lavender...)
Are you at work? Are you able to go to a quiet place for 10 mins? If so, go, sit down, breathe slowly and deeply - breathing that feels like it's filling your belly - in through your nose, out of your mouth, close your eyes and just feel your body,
the weight of your arms, the sensation of your skin, of where it makes contact with the chair and floor. Mentally scan through your body, notice the sensations of every part, just notice them.
Imagine your thoughts like a busy road, and you're just sitting by the roadside, watching. Don't walk into thought traffic, running after or from thoughts. Just let them pass. Do this for a bit. I hope it helps! X
I stole that from the Headspace app which my counsellor recommended, and the belly-breathing from my friend who is a reiki healer and acupuncturist. It helps me. Also, a German proverb that translates as 'Nothing gets eaten as hot as it is cooked'.
That's not to belittle what you feel - I just found it to be true time and again, and take comfort in it. Xx
Patty offers good advice! Also, anything physical, like running or working out or yoga. It relieves stress physically (and meditation is great for relieving stress mentally).
Give yourself breaks, like 10 minutes to eat something you enjoy or read a few pages of a book, in which you are allowed to not worry about or do anything else...these can be really helpful too!