When life hands you anxiety, make a blog!

Tag Archives: anxiety disorder

So I started Music Monday to share songs I find to empower me when driving because my panic usually happens in the car, on the highway. Something I have to do everyday for 40 minutes to get to work. Yikes, tricky tricky.

However this edition of Music Monday will not feature music. Because sometimes music does not cut it for me to be honest. Lately I have taken up a new defense mechanism against wandering thoughts and anxious feelings I experience on the road. When it comes to entertainment in regards to tv and books I always gravitate towards uplifting and growth inducing. I love Oprah’s OWN Network with shows like Super Soul Sunday and Lifeclass, where well-known spiritual and thought leaders appear. However with no time to ever actually watch these shows with work and a baby and social obligations, it has been some time since I have seen an episode.

And then I realized that YouTube is a wonderous and resourceful site to find clips or past episodes, sometimes in full. And since I have a YouTube app on my phone and my phone can be plugged into my car, you see where I am going here. And the beauty is, these shows don’t require to watch anything since they are interviews, you just need to listen.

So I have made a YouTube playlist that expands past just interviews with some of my favorite spiritual and motivational speakers on Oprah’s channel. I have some Tony Robbins in there, some guy named Geert in Brussels who is a regular guy who beat anxiety and now has his own little method and tips for dealing, I have some TED Talks on there. So I get in the car, select my playlist and let it play through. Before I know it, I am at work and the time seemed to fly which is what I really need when driving!

To me this is the equivalent of what some people may get out of going to church in the morning, or praying. To fill my mind with such inspiration and motivation and positivity before I even officially start my day has given me a little extra pep in my step. I am the midst of what I know is a passing funk so I can use all the extra pep I can find. And right now I find it on YouTube.

 

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A blizzard is on its way where I live and it is reminding me of a great lesson a past blizzard had taught me. There are opportunities for lessons everywhere, even in the weather. It goes like this…

There was a time when I could not be alone. My anxiety and panic was new, and it was terrifying and I required a constant rotation of friends and family by my side forcing me to avoid my scary thoughts and feelings and use them as false sense of security. I was unable to feel safe by myself. I feared my thoughts would put me over the edge, that I would go crazy, and I needed someone always. I was single at the time living alone so this meant spending a lot of time crashing on the couches of others. The nights I did have to spend home were torture. The funny part is, this couch hopping actually made me feel worse because I would tell myself that this would make me feel better and naturally it didnt. They couldnt jump in my head and untangle the mess of thoughts and they could not go in and soothe my frazzled nerves. So it actually frustrated me because deep down I knew I had to learn to be my own safe harbor. I knew that nothing anybody could say or do or how many people I surrounded myself with could fix my panic and anxiety disorder. The only thing it did bring me was a tiny sliver of peace knowing if I went crazy someone was there to make sure it didnt get out of hand.

And then a blizzard was coming. A state of emergency, snowed in for days, stock up on essentials, better get a good shovel and snow boots, hell of a storm. I knew I would have to be alone. I had to do this and what better way then when you cannot leave and nobody can get to you. It was exposure therapy at its finest. I could in theory go be snowed in at someone else’s house but I decided that this had to be done. I told myself that if it broke me, if I went into a crazy anxiety panic downward spiral from it then at least I tried. I faced the fear of being alone with my thoughts and unpleasant feelings.

And something miraculous happened. When I did not have the option to run, when I did not have the option of calling someone over, or getting in my car to go somewhere I was forced to deal. And I had zero anxiety or panic the entire three days. I mean ZERO. In fact it was a turning point for me. Those three days restored my confidence in myself and my strength and let me know I can overcome this, I can learn to deal. I am stronger than I think. Facing the fear shed light on it, it was not so scary. Having the options in the past made it easy for me to crumble and cave. Having no choice was like a switch in my brain went off.

When the snow outside started to melt, slowly so did my symptoms. Facing a fear head on and the regaining of confidence from doing so is a powerful thing. I diminished it to nothing just by facing it. That was the end of running to other people’s house. I slowly started not getting anxious on my drive home from work knowing all the co-workers and conversation and busyness of the day would be gone and it would just be me. I didn’t fear weekends without plans, or weekends with plans. It really was the start of the healing. And that little bit of confidence gave me the strength back I needed to do other things to help the healing process that I was too burned out in the anxiety cycle to focus on prior.

Is there something in your life you are avoiding or running from that you can attempt to face? Think about it, even if it is small it is worth a try. You may relapse at times ( I did at certain points) but to less severity and still with the knowledge that I have and can get past it with real life proof of that.


Yesterday I had a hell of a panic attack. This may not seem surprising to you since I write a blog about anxiety and as a sufferer you may assume I have panic attacks all the time. Not true. Do I have anxiety attacks, rumination, racing thoughts, monkey mind, unsteady breathing and racing heart, and all the other truly darling things anxiety brings, yes. But not so much panic. I would say I average one panic attack every six months and they are usually a one and done, phew glad that is over with, let’s carry on with our day, sorta thing. Now there was a time in my life, the nervous breakdown which you will hear me reference often, that I was in a constant state of panic attack for months so I am not a stranger, but it has been almost a good 4 years since then. My last panic attack was in August and it was isolated to a situation meaning once I got back home I was fine and unfrazzled. And prior to that August one I had not had one for almost a year.

And then there was yesterday. I was in the car on the highway on the way to work. If you have read my previous blog entries you know most of my anxiety happens in the car especially on highways. I have had anxious thoughts almost everyday on my way to work but like I said, it never really escalates to panic. Yesterday I was tired, I had not slept. I have a little bit of stress happening with the planning of a wedding, my Grandma is ill and possibly not going to make it through the weekend, things at work have intensified. It makes sense. Only on the surface I do not feel like I was thinking of any of those things. What I was thinking is, I feel anxious, remember that time I had a nervous breakdown, oh god what if that happens again, is it happening now, what if I have a panic attack and I can’t calm down and I am already half way at work, I am having a panic attack. Shit. Call the fiance, tell him to come get you. Turn around, go home. Turn around, turn around. I wont make it home, I am going to pass out.

It went something like that. My thoughts normally always go to “What if I get as bad again as I use to be” ( the nervous breakdown constant panic attack state aforementioned). On strong days I shut down those thoughts real fast with facts. 1- you came out of it 2- it led to great spiritual growth 3- You did not know what it was then, you have knowledge and resources, it won’t ever be that bad and many other self affirmations I have stored for such occasions.

But on weak days, when I am tired especially or have pent-up stress, not much helps. So I did call the fiance and he strongly urged I do not turn around and he was right because once you turn around and go home your confidence goes down. At least for me. Then negative self talk begins, “You are not strong enough to push through” and it becomes a cycle where you always turn around and then you get trapped in the fear that you cannot push through and you just always default to staying home and that is dangerous territory. So I arrived at work and he showed up to offer hugs and support. Once he left I was on my own to battle the mind and make it through the day. For the most part when I have a panic attack in the car, almost immediately as I step out of the car at my destination it immediately lifts like magic. Yesterday it did not. As I emerged myself in work the anxiety and lingering panicky aftermath started to fade and by 3:00 I chuckled to myself over how absurd it is that I don’t feel anything like I did this morning. Man is panic and anxiety weird! So now you are thinking, yay happy ending, she felt great by 3:00pm and she conquered the day. Not really. So I left work and on the way home I started to feel frazzled again. And then this morning I woke up with residual anxiety. Now lucky for me I am working from home today but I believe strongly that if I had to drive to work I would panic again over memories of yesterday. BUT at least I could tell myself that I survived yesterday and I survived today.

The big difference to panicky me now as opposed to panicky me during the breakdown is now I don’t panic over panic as much. It is so uncomfortable, it makes you feel like it will never go away and you won’t ever feel better and sometimes feels impossible to beat but I just tell myself that I have felt this way before, and then I have felt better in days following and it is an ebb and flow and just go with it and take it as it comes and it too shall pass.

In the past I would have freaked out and reacted so much to the panic which obviously just makes it grow. So although I did freak slightly I kept going forward and I guess sometimes that is the best we can do. Today I sit here with residual anxiety. I feel worried about driving to work tomorrow and if I am being quite honest I feel a panic attack creeping up just thinking about having a panic attack tomorrow but I try to take the perspective that each attack is an opportunity to implement techniques for coping and each incident that I cope will make it easier and easier. It is why I truly believe I have been able to keep panic attacks at bay in the past.

Send me some good vibes for tomorrow’s commute!

( Good vibes back at ya!)

 


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Happy Monday to all. I just realized that my last post was also a Music Monday. Back to back Music Mondays. Eeek. Note to self, write more during the other days of the week!

Today’s edition features a song so near and dear to me. Darlin Do Not Fear by Brett Dennen. This song does worlds for my anxiety and really just because of title line.  The song itself is mellow and relaxing in true Brett Dennen fashion which doesn’t hurt. If you do not know him and crave mellow, feel good, calming music but not sleepy music, he may be your man.

For a long time this was the ONLY song I would play when starting to get anxious in the car or feelings of panic would rise. Let me break it down. The chorus goes ” Darlin do not fear, what you don’t really know, cause it won’t last, your worries will pass”.

Do not fear what you don’t really know. I repeat, do not fear, what you don’t really know. This logic really hits me in that sweet spot that turns anxious thoughts into empowering thoughts. This is how it goes.

I’m driving, something triggers an anxious thought, anxious thought turns into ON MY GOODNESS I feel faint, what if I pass out behind the wheel, what if I crash my car and die, what if I get to work and I still feel like this and I cannot function, what if my anxiety is back with vengeance and I need to get on medication and then I can’t wean off, what if what if what if what if what if. Darlin do not fear, what you don’t really know. Inhale, exhale. Darlin do not fear what you don’t really know.

Because isn’t anxiety most times getting wrapped up in hypotheticals. Fearing the unknown. The loss of control. Not knowing sometimes is the biggest trigger of anxiety. Or thinking you know what will happen. We should not fear things we do not know. It’s hard right because anxious people want to know, they want to feel in control, they want to own all the information in the world so they can be prepared. This song reminds me to let go of control and surrender. Surrendering control of the unknown feels good if you can get yourself to do it. Playing this song on repeat when I am struggling with that grounds me. It reminds me to take each moment as it comes and to not get wrapped up in fearing all these made up situations in my head and focus on what is real and what is in front of me and what I can control. My thoughts and my breath. (And yes I know controlling your thoughts is hard!)

Till next time ( promise, before Monday!)


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Happy Monday! So I have decided to start something new called “Music Mondays”. What does that have to do with anxiety? Everything! At least for me it does.

I would estimate that 80% of my anxiety attacks and panic happen when I am in the car, alone. I would estimate that 5% of my anxiety happens prior to driving when anticipating an upcoming drive. Let’s say 2% is residual anxiety that last all day after having anxiety and panic attack in the car that day, the lingering effect. That leaves only 13% that is not car and driving related. So having the right tunes in the car for both distraction, and sometimes motivation and strength is very crucial to my anxiety disorder. It is important that I am equipped with the right playlist. So every Monday I will share one song from my “Anxiety Fighting” playlist. I will tell you why it helps me and maybe just maybe it can help you.

I will kick off the very first one with “Age of Worry” by John Mayer. This song sings like an anthem. It is meant to be sung out loud, on the top of your lungs, victoriously as the chorus insists. Knowing a lot about John from a minor (sometimes major) obsession, I know he suffers from anxiety so this song rings a bit more authentic to me knowing that. Sometimes I hear songs that may sound like the person is speaking about anxiety and such but not really knowing their background can make you question their authority. It is easy for anyone to sing “Don’t worry be happy” if they have never suffered.

So some lyrics:

“Alive in the age of worry

Rage in the age of worry

Sing out in the age of worry

And say, “Worry, why should I care?”

But for this one, for me, it is more than the lyrics. It is the chanting way in which he delivers them. Pretty much telling worry to F’ off, and I can appreciate that!

Something about telling worry off helps minimize the anxiety and panic and helps take a bit of control back. (At least for the 3 minutes or so, while the song last)

 

Happy Monday and Happy Listening


Today I am having a day. I did not sleep well last night and being tired and not well rested is an anxiety trigger for me. My defenses get low; I don’t feel mentally strong to implement my anxiety fighting tools and tricks I have gained over time. I feel defenseless and usually my first thought is to turn my car around, go home and ride it out under the comfort of my blankets. History has proven that this tactic actually makes things worse because then what happens is I feel bad about myself for having to do that. I worry about missing work. I then think “I can’t just stay home every time I feel anxious.” Trust me I did that once, went home every time, and it did me no good. In fact it made the anxiety stronger as I let it win.

So the other option is to ride it out. Feel uncomfortable and remind myself that I most likely will not feel this way tomorrow because I did not feel it the day before or the day before that. And if I do feel this way tomorrow it is okay too, because I know I can get through it. Is it uncomfortable, oh yes. But it is not forever.  I think what use to keep me in a bad cycle is that when I felt this way I assumed I would feel this way tomorrow and the next day and the next day and forever!  I would be essentially making a date with anxiety telling myself I would feel it tomorrow. And then of course I did, because I was telling myself I would. One of my favorite songs is by an artist named Brett Dennen. The song is called “Darlin Do Not Fear.” And one of the lyrics says “ Darlin do not fear, what you don’t really know.” And I repeat that to myself often. I do not know what tomorrow will bring or how I will feel so why should I fear it right now, in the present moment.

So today although I feel “squirmy” with anxiety and fatigued I can only think about today and how to power through and do the best I can. Like the quote in the title says, not every day is good but there is something good in every day and you can focus on that or you can focus on why it is not good. So today I decided to focus on other things. I wrote in my gratitude journal, forcing me to find the good in today. I made a massage appointment for later and I will make sure to meditate when I get home. It doesn’t mean I am not still anxious as hell but I am deciding to let it be. Let the feelings run through me and don’t fight them, judge them or try hard to combat them. Let it be for today and hopefully with a little rest tonight, tomorrow will be better.