If you're feeling anxious or panicky try this.

[Jeff1943]

This is a well known technique to reduce anxiety levels but may be new to some friends here. It's very simple.

1. Slowly breathe in through your nose to full lung capacity.

2. Hold your breath and count to four.

3. Slowly breathe out through pursed lips expelling all the air from your lungs.

Take a normal breath and repeat the technique up to six times. This procedure releases natural tranquilising hormones that affect your nervous system reducing anxiety and feelings of panic.

Don't hurry things, just do it slowly making sure to fill and empty your lungs completely.

Remember, a stressed nervous system exaggerates any bad feelings we're having by ten fold or more.

Worth a try when you get the collywobbles.

[mydogs]

Thank you Jeff for your post will certainly be trying this out.

[Tregan71]

Been doing this for weeks and can attest it does work!!

[Dolphin14]

This is one of the key elements in meditation and yoga.

[Tinkynutbug]

Thank you sir for the reminder !

[FearIsALiar]

thanks!!

[Faithandhope4]

Acceptance, letting thoughts float.......just not finding ANYWAY of doing this after 2 years........the cycle continues........ filling a day and not making it feel UNBEARABLY long...yet trying not to run around just to keep busy....yet "have occupation (actual job already lost)" for the "nervously ill" all the while fighting self defeating negative talk ...... OBSESSION of trying to accept/feel better HAS lead to obsession of escaping this by death hourly..... talking doesn't help knowing only I can save me

CAN'T FATHOM THIS....just dont see it

Jeff I cant sit/stand still for 5 minutes .....any feedback... please Thank you

[Jeff1943 in reply to Faithandhope4]

Faithandhope, you say that trying to feel better has become your obsession. Then I must say that you are not accepting the symptoms of your illness (for the time being) if you are constantly trying to feel better. The two mind sets are opposites and are not compatible. When you cease "trying" to feel better then you will start to feel better.

You have also been fighting (self defeating negative talk) when fighting only causes more tension, fighting is the opposite of accepting. Refuse to fight, let the negative thoughts come, they can do you no harm, a thought is only as strong as the strength that you give it.

Acceptance demands that we do the opposite of what instinct tells us to do. Surrender instead of fighting. Run up the white flag. Agree to co-exist (for a while) with these unwelcome guests called anxiety and depletion. Apart from all else it's a lot less effort than fighting.

Floating is merely switching onto automatic pilot, letting yourself be carried effortlessly forward through your day.

May I ask, have you read Claire Weekes' words in her first book ''Self help for your nerves" aka "Hope and help for your nerves"? You have? Then may I suggest you read them again. And again. And again. After all it is only a short book and it's all about you.

In this way you know by instinct how to respond to whatever anxiety throws at you. The words will come to you because you have read them so many times in a book that brings understanding, ends bewilderment and points you firmly along the Yellow Brick Road to recovery.

[Jeff1943 in reply to Faithandhope4]

Faithandhope, maybe ask your doctor for amitriptyline 100mg daily in divided doses, it's an older style med but still works well at boosting serotonin levels: the happy hormone.

Also L- thianine found in green tea and tablet form from supplement suppliers has helped some by reducing levels of cortisol which peaks around 8a.m.

Worth a try. Either way don't give up, this feeling isn't going to last for ever. What triggered it in the first place. Have you identified and come to terms with it?

[Hidden]

if I may add, a way to help stop an anxiety or panic attack in the middle of one is to put yourself in a quiet safe space alone (somewhere you won’t be interrupted like a car, closet or a room with a lock on the door), get comfortable as possible sitting or lying down and close your eyes. start taking slow, deep breathes through your nose, hold it for 7 seconds, then exhale quickly through your mouth and keep doing it. you can also try opening your airways more by opening your mouth slightly, relaxing your jaw and putting the tip of your tongue to the back of your top teeth. it’s supposed to encourage your heart to beat slower and stop freaking out. optional: having a mantra to repeat to yourself out loud once your heart starts to slow down can help ground you too ex: “im not in danger, im ok” or whatever works for you but you want it to be simple and comforting words or sounds.

[gemfire]

Thank you for the reminder Jeff! It really helps.

[pamb67]

Good advice thankyou