A fellow patient was screaming a lot today. It made me feel anxious, yet I was too sleepy to get out of bed until it really got on my nerves. Situations like these are hard to cope with, since the fear is not just “in my head”. Yet I get anxiety that is actually “in my head” a lot too. Some of it takes the form of worry, while other times, the anxiety takes the form of panic.
i was inspired today to write about things that help me cope with anxiety. Of course, different forms of anxiety require different coping strategies. For example, my PRN medication doesn’t help with worry, but it does help some with panic. Meds aside though, here are the activities I can think of now to cope with anxiety.
1. Breathing techniques. I learned some in movement therapy a few years ago, but they usually made me dissociate. Now that I’m generally more grounded, in that I don’t dissociate as often anymore, I’ve found breathing techniques can help me calm my mind. I need to make sure I actually concentrate on my breathing or I’ll go hyperventilate just when I’m trying to relax.
2. Mindfulness. I particularly like the “body scan”. With this, I go from toe to head, concentrating on each part of my body and how it is in relation to other parts of my body or my surroundings (like the chair I sit on). I learned this in yoga a few years back and, like breathing techniques, it could set off some dissociation when done the wrong way. The key seems to be not judging my mind when it wanders off, yet getting my focus back to my body as soon as I notice. Not judging my body is also important. I shouldn’t be overthinking that pain in my tummy or how my feet are wobbly, but just register my body and how it feels and then move on.
3. Reading. Last year, I rediscovered my love of juvenile fiction when I first started buying eBooks on Kobo. I make sure I always have some teen fiction in my Adobe Digital Editions. Teen fiction usually is just involved enough that it requires some concentration and just light enough that it doesn't get boring or triggering.
4. Music. when I’m worrying, I like to pick out music that has strong or funny lyrics, so that I will be listening to them. I have some great German country music on my computer (I understand a little German). Again, it is just hard enough that I will want to concentrate on the lyrics but not so hard that I give up.
When I’m more in a jittery state, it helps to pick music that has a soothing melody, or more often actually music that I can dance to. When I choose music to dance to, I don’t listen to the lyrics, so I might as well pick one of my Latino music albums that I bought when I was into world music.
5. Exercise. Dancing, as I said, can help, but so can a work-out. We have some exercise machines on the unit, so I can go on the stationary bike or elleptical trainer. I don’t usually last long on either as I’m in terrible shape, but even a ten-minute work-out can greatly reduce my anxiety.
6. Writing. Usually writing helps me not to lessen anxiety, but to express it in a safe way. I am still looking for the right journaling program (and no, Notepad still doesn’t feel right). Blogging (as opposed to freeform journaling) however can also greatly help me structure my thoughts.