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  1. Mod note: Relaxation exercises are great for calming the nervous system, helping to reduce anxiety and encouraging sleep. Examples: progressive muscle relaxation, gentle yoga, calming breathing exercises, meditation, guided visualisation, etc. You may want to try a few kinds to see what works best for you. They work best when done regularly – daily is good – but if your system is very agitated then multiple times a day can be helpful. You may have good results immediately, but don’t give up if at first they don’t seem to be doing much, as it might take a week or so to get results. Please post here descriptions or links to audio/video of any that people may find helpful. _______________________________________________________________________________________ Higuys... I have been taking meditation classes. I do well with Guided Meditations because my mind is like the revolving door in Macy's on 34th Street in Manhattan My Mindful Meditation Class is facilitated by a friend of mine who is a retired Neurologist and he guides the meditation...i't very different from TM. I copied this link from Youtube where there are meditations. This on is about Breathing for the Fight or Flight response.....surprise I just did it...will find more.
  2. When I crashed in 2008, a forum friend recommended relaxation exercises, and I found they helped me enormously with my severe akathisia, anxiety and insomnia. The best thing I found was David Swenson's "Just Relax" yoga DVD, which I used three times a day for a while. I also used a relaxation exercise recording by Lucinda Bassett, that I continued to use for a long time as it took only 15 minutes, so I could do it in my tea break at work. Looking around, I have found it hard to find recordings that I like as many do not have music (which I prefer to have), or I found the person's voice or speech patterns annoying, or I just didn't like the exercise the way they did it. So I created my own recordings, incorporating all the things I liked, and added nice gentle music. I finished them last year, but then got busy and forgot about them for a while. I've put a couple up on YouTube: https://www.youtube.com/watch?v=bgOR_ZIsVpY https://www.youtube.com/watch?v=pHzYA7cFlqs The longer one is 15 minutes long and involves some breathing and progressive muscle relaxation, so is best done lying down or reclining. The shorter one takes only 4 minutes and is done standing, so you can do this anywhere. (I used to do this one in the restroom at work). Once you've learned how to do PMR, you can do it yourself without the recording - I just found that I needed the spoken instructions when in severe w/d, as I was so messed up I couldn't think straight. I highly recommend relaxation exercises, and if you don't like mine (or if my voice annoys you), there are heaps of others there to try. If you already have favourite relaxation exercises, please post links here.
  3. I accidentally stumbled onto this a few days ago while looking for a review of the book 'The Highly Sensitive Person' by Elaine N. Aron, Ph.D It was pure luck that I discovered ASMR, I've had this my whole life, but had no idea it was even a 'thing' or had a name. I found myself about to watch a youtube video review of the book, but was puzzled why the letters ASMR were in the title. Then when the video started, the guy was whispering, I could hardly hear it, I had to turn everything right up, at first it was a bit annoying, but then he started talking about the book and relating it to something called ASMR and I got very curious, left the video to find out what it was all about and found myself in a whole new world. ASMR stands for Autonomous sensory meridian response, apparently some people experience it and some don't. For people who have this, triggering this response can be extremely relaxing, calming and induce sleep. I was looking for a short video which explains it, there were a few I found, but the one I'm linking to, does an amazing job of not only explaining it, but also by incorporating some of the triggers for ASMR in the actual presentation. A comment below the video sums up what I think may be the potential this has for some people "...i can't thank you enough, you've done more for me than my doctors have over the last 17 years." It works best if you use headphones and you may need to turn the sound up. I've only just started exploring these kinds of videos, but already I've found some of my own triggers and can't believe how relaxed some of them make me feel, the most surprising is the sound of a pencil being sharpened. Of course its not a cure for withdrawal, but it may help with anxiety, stress and insomnia.