Rough night

[Teshia13]

So I am laying in bed I feel shaky,emotional,scared,I feel like my heart is racing just a little I don't want to move. it's been a while since I had a panic attack which for me is good but my anxiety has been high lately and I just don't know who to talk to about it, I just want to ease my mind at night .

[BonnieSue]

It's good you are resting right now. Try to keep your breathing slowed down, even if you have to count slowly to keep your breathing from picking up speed. I have a long list of resources for ways you can help yourself keep your anxiety under control. Some are YouTube info videos, some books, some workbooks, some websites, etc. Are you interested? I can print the list here.

[Teshia13 in reply to BonnieSue]

I am very interested

[BonnieSue in reply to Teshia13]

Great! Here goes:

Some natural remedies and non-drug sources of information are books, videos, and workbooks suggested by other people on this site:

1---"I've found David D. Burns' "Feeling Good" and "When Panic Attacks" to be very helpful."

2---"I am working through the anxiety workbook by Dr David Carbonell and it has helped immensely!!! " His website is anxietycoach.com

3---psychcentral.com/lib/9-ways...talks about ”9 ways to reduce anxiety now”

4---The book Freedom From Fear by Neil T. Anderson. Addresses the spiritual aspect of the battle of anxiety with a holistic approach and the peacefulness God gifts to us.

5---Dr. Jonice Webb authored "Running on Empty: Overcome your Childhood Emotional Neglect"

6---Mindfulness has helped many people and is now recommended by doctors in the UK. Here’s just 1 link that explains it’s usefulness: heartwoodrefuge.org/benefit.... Another option of many is called MINDSHIFT. You can download it to your phone from Google Playstore.

7---TRE (Trauma releasing exercises) is something you can learn in a class but you don't have to talk about your problems and once you have learned the technique you can use it at home.

8---UK site for stress, anxiety and depression information: panic attacks: nhs.uk/conditions/stress-an...

9---anxietytipsoftheday.weebly.com

10---"A good book that I came across recently is The Anxiety and Phobia Workbook, 6th Edition by Edmund J. Bourne, PhD. You might find this book to be of some help to you, although communicating your thoughts and feelings in a group setting is enormously helpful as well. "

11---“The book DARE, which is about anxiety. It’s a very good book about accepting anxiety and letting go of the fear. The author is Barry Mcdonagh and he also has a YouTube channel and a Facebook support group.”

12---For anxiety: Claire Weekes audio books on iTunes. “Self Help for Your Nerves” is one title that is good. You can see her on YouTube. “The Dr. Claire Weekes book is easy to understand and will help you on your way to recovery through acceptance.” Someone else says: “I like the paradigm of acceptance by Dr. Claire Weekes in Hope and Help for your Nerves. It is the preeminent book of self help for people experiencing anxiety disorders and the depression that accompanies it.”

13---I would also add Don't Panic by Dr. Reid Wilson.

14---Another really good CD and book is the Linden method.

15---How to be good with yourself: self-compassion.org/the-thr...10---Try the meditation app called Headspace. It's done in 10 min. slots once a day.

16---Videos on YouTube by THAT ANXIETY GUY helps with anxiety re: depersonalization/ de-realization states.

17—For UK residents: Have you ever been in touch with the organization called MIND? They offer one to one sessions with a Project Worker free. They also run courses that you can attend free of charge. One of the courses is about anxiety. Their website is mind.org.uk

18---"Go on the Psychology Today site and look for a therapist that specializes in anxiety." Psychology Today has listings with psychiatrists and psychologists and therapists with their pictures and the therapists’ specialties and philosophies, sliding scale fees if they have them, education and insurance accepted and other details they choose to post for you.

19---Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect? self-compassion.org/the-thr...

20---“Have you ever listened to Louise Hay on YouTube? Some of the talks help motivate you and hopefully you will feel a positive energy.”

21---“I called one of these online therapist sites. The therapist was really good. It was prestoexperts dot com. Her name was Lori Burke. Definitely a professional and she got me through this awful depression/anxiety morning.” (There is a charge for this service)

22---For meditation look at:

Tara Brach and Chopra Center

23---theworrygames.com/anxiety-f...

24---Anxiety No More by Paul Bywater. A phone app.

25---At Last a Life book by Paul David.

26---The Dialectical Behavior Therapy Skills Workbook

Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

By: Matthew McKay PhD, Jeffrey Wood PsyD, Jeffrey Brantley MD

A Clear and Effective Approach to Learning DBT Skills

First developed for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, especially for those characterized by overwhelming emotions. Research shows that DBT can improve your ability to handle distress without losing control and acting destructively. In order to make use of these techniques, you need to build skills in four key areas-distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.

Source: NewHarbingerPublications

Caution for non-Buddhists: Zen Buddhism inspired aspects of DBT, along with behavioral science and dialectical philosophy. Source: GoodTherapy.com.