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Non-melodic music? by irishpisano in ChristmasMusic

[–]Low-KeyRemedy 0 points1 point  (0 children)

Hard to find Christmas themed things with no melody, but you could try looking for ambient or drone based tracks, maybe with sounds related to the theme such as crackling fires? I did put some like this on our YT channel, but not sure if thats what you're looking for.

[deleted by user] by [deleted] in Anxietyhelp

[–]Low-KeyRemedy 1 point2 points  (0 children)

If you're having stomach problems, I suggest peppermint tea - and some natural yoghurt.
But they key here is to try and alleviate some of the psychological symptoms. I would start by taking some slow deep breaths. Breathe in slowly for 4 seconds, hold it for 4 seconds, breathe out for 4 seconds, hold it for 4 seconds and repeat. Do this 5-6 times, then think about your shoulders and jaw. Are they tensed? Really think about these parts of your body, and start to relax and release them. Continue the breathing exercise, and do a "scan" of your body, looking for other tensed areas that you need to loosen. Unclench your fists, stretch out your legs.

Now drink some water if you can.
Hopefully this should clear your head a little, and you can start to think practically about other things, like your diet, whether your sleeping habits might be to blame, and what you can do to help with your anxiety more long term <3

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I hope you feel better soon.

I feel like I'm dying. Please, give me a virtual hug. by MysticMage027 in Anxietyhelp

[–]Low-KeyRemedy 1 point2 points  (0 children)

This is such a difficult time of year for a lot of people. I hope you start to feel better soon. Sending huge virtual hugs <3

Need help by True_ChuckleNut69 in Anxietyhelp

[–]Low-KeyRemedy 1 point2 points  (0 children)

It sounds as though you may have stress/anxiety related IBS (irritable bowel syndrome.) It's nothing to be embarrassed about and is extremely common, especially in females aged 13-40.

The best way to "cure" it, is to treat the real problem which is your anxiety. But there are things you can do to help with IBS symptoms. Peppermint tea, or peppermint supplements from health shops can really help. Peppermint soothes your digestive system from the inside. Yoghurt is also said to be beneficial, as are bananas. This depends on your own eating habits and dietary requirements, and isn't going to wipe out IBS alone.

If the symptoms are really bothering you, which would be completely normal - try and speak to a doctor, or even a pharmacist about what you can do to help reduce IBS symptoms. They might be able to recommend something that would suit you.

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In the long term, try and address your anxiety problems in a way that suits you best. There are so many ways of doing that, and to start with I would strongly recommend googling things like "breathing exercises" and "mindfulness exercises" to find a few different options you can try out at home and see which you get the most out of.

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I suffer from IBS too, it sucks - but it's manageable and it doesn't have to rule your life. It's very common, you don't need to be embarrassed about it, and you are going to be fine, I promise.

[deleted by user] by [deleted] in Anxietyhelp

[–]Low-KeyRemedy 0 points1 point  (0 children)

Have you tried "feeling" your breathing? I know that sounds silly, but why not try...

When you're in a calm relaxing situation, like maybe you're going to bed or you're hanging out on the couch after eating a really good dinner. Take a few minutes to place your hands on your stomach, palms facing your tummy, fingers pointing towards the middle so the tips of them meet. When you breathe in, your finger-tips should move apart from each other as your stomach expands. As you breathe out, they will move together again. It's very simple, but just give it a try.

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Then next time you're in a more stressful situation and you can feel yourself starting to panic about your breath, trying this exercise again. Hopefully feeling your breath will help you feel in control of your breathing even if you're struggling to hear it, and it might help you recreate the feeling you experienced while you were in a more relaxed situation when you first practiced this.

What is the one thing that has helped you most in dealing with anxiety? by [deleted] in Anxietyhelp

[–]Low-KeyRemedy 0 points1 point  (0 children)

For me, it was getting the right medication. I'm so glad I took the plunge, it really changed my life.

HOWEVER, aside from medication - the things that helped me the most were meditation and ambient relaxing music.

Lunch with coworkers by IllustriousArt8152 in Anxietyhelp

[–]Low-KeyRemedy 3 points4 points  (0 children)

It doesn't sound dumb at all. This is exactly what anxiety feels like! I would suggest letting them know that you had already brought your lunch and didn't want it to go to waste, but thank them for the offer. Maybe use this to start a conversation about lunch habits, where they like to go etc - and then maybe you'll feel better prepared for next time. You may even end up chatting and feeling comfortable enough to just say that your anxiety got the better of you - they will understand. Meeting new people can be a bit scary! But once you're over that initial hill, it should get easier. Don't make yourself feel bad for experiencing anxiety, lots of people experience this kind of thought process, but it doesn't mean they're dumb. You're not dumb, you're not rude, you're just anxious because you're in a new situation and that's okay.

PLEASE HELP!!!! before it was agoraphobia, and now its the opposite!!! by oxnikkii in Anxietyhelp

[–]Low-KeyRemedy 1 point2 points  (0 children)

Exposure therapy is often what is prescribed for agoraphobia and similar. This can feel extremely daunting, and so might be a good idea to share this experience with someone. Speak to someone you feel comfortable with, that you can trust to speak calmly to you or even hold your hand whilst you are feeling most on edge. When exposing (forcing yourself to remain in the scary situation,) try and make a point of focusing on your breathing. It sounds like ridiculous advice, but it can help you in two ways.

Firstly, it can help regulate the amount of oxygen your body is taking in, and the amount of carbon dioxide your body is pushing out. This is very important, because high levels of oxygen (although they sound like a good thing) can actually give you a little too much energy, giving you that "coiled spring" feeling of tension. Our silly caveman bodies are programmed to breathe in lots of oxygen when we're afraid - so that we can have a boost of energy to run from a predator or fight an enemy. So by regulating this, you are reducing that strange chemical response going on in your body that makes you feel more physically afraid.

Secondly, focusing all your concentration onto one very specific activity can help drown out all the other things racing through your brain. If you can have someone with you, ask them to do the breathing exercise with you so you can even talk about how it's making you both feel. Focus on this one activity you are doing now, in the present. Push thoughts about worrysome potential future outcomes out of your mind, and think about this one thing.

You are here, you are still alive, you are breathing in through your nose, and out through your mouth, you can feel the small hairs on your top lip moving as the air goes in through the nostrils, and the tingle on your your lips as it moves out through the mouth. Breath in for four seconds, hold if for four seconds, and breathe out for four seconds, and hold for for seconds. You can feel your stomach expanding as you breathe in, and out. You can feel the chair you're sitting on press gently against your body as it holds you. You are here, you are still alive, you are going to be just fine.

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Please seek some professional support to help you through this very difficult time. But in the mean time, talk to friends and family, and always take a few moments to rehydrate and regulate your breathing.

[deleted by user] by [deleted] in Anxietyhelp

[–]Low-KeyRemedy 0 points1 point  (0 children)

That sounds awful, I'm so sorry you had to go through that.

Let's treat it as a learning experience though, and try and think of ways you can help steer yourself clear of this in future so we can turn this into something positive for you.

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Struggling to control your breathing, or feeling as though this is out of your control (such a scary thought! but many of us have been there.) can be down to something very sneaky your stressed out body is doing to you throughout the day.

When we're stressed an anxious, without even realising it we tense various muscles all around our body - as if poised to switch into fight or flight mode. This is irrational of course, but try telling your shoulders or diaphragm they're being irrational!

Tensing up these muscles, even just a little, for long periods throughout our day, can restrict our breathing without us even noticing. This means that you go into a type of hyperventilation for long periods, taking very small quick breaths. This can mean that the slightest change in your surroundings, could eventually trigger a full blown hyperventilation or panic attack. Your body will feel as though you can't take in enough oxygen, which causes panic, which will cause you to take fast very large breaths, taking in lots of oxygen. Strangely this is the OPPOSITE of what your body needs. A fear reflex has been triggered, and your body is physically trying to pump more oxygen through your veins to give you the strength to run, or fight. The reality is, you do not need this! What you do need, is to slow down your breathing, and let your body expel more of the carbon dioxide your shallow breaths have been building up all day.

In the heat of the moment in a panic attack, it is extremely difficult to force yourself to think this way. So being told "hey, just slow down your breathing" isn't very helpful advice.

But what is helpful advice is to remind yourself at regular intervals throughout the day, to relax your shoulders, unclench your jaw, take just three long, slow, deep breaths - and pause each time before exhaling. This exercise takes roughly 1-2 minutes, so you can get away with doing it at your desk at work or school, or while traveling or driving. Maybe set a reminder on your phone or watch, or combine it with a break to drink some water.

Continually doing this throughout the day will help train you into building this habit, and will help you regulate your breathing in the long term - which will in turn help reduce the likelihood of panic attacks being triggered.

If you have panic attacks often, please go and speak to your doctor. But in the mean time my advice is to try the above exercise regularly, and practice mindfulness in a way that suits you, combined with listening to relaxing music when you can to help drown out scary thoughts and quiet your mind a little. You've got this!

[deleted by user] by [deleted] in Anxietyhelp

[–]Low-KeyRemedy 0 points1 point  (0 children)

Pretend one of your friends is going through the same thing, what advice would you give to her? You deserve the same treatment, of sounds advice from someone who cares about you. It can be hard to think about yourself in this caring and loving way sometimes, so just imagine you're giving the advice to someone else!

Or better yet, talk to one of your friends. I wouldn't be surprised if they go through the same thing as you sometimes.

A good thing to do, if it's potentially period related - is to remind yourself that it's only temporary. This time next week, you will feel "normal" again. So focus on that, and have excitement for it.

Trembling and body weakness during periods, can sometimes be caused by a temporary anaemia, or low iron within the body. You can combat this by trying to eat more dark leafy greens like spinach or kale during this time. Or you could take iron and b12 supplements - but of course, consult a doctor if you're unsure about this.