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Good article Panic & Anxiety disorder www.npadnews.com/anxiety-symptoms.asp


Anxiety & Panic Attacks Symptoms

It is not important to try and understand the physiology of the human body but it is important to remember that each of the anxiety symptoms you experience can be explained. Do not dwell on what you are feeling, instead, project yourself into more useful subjects, do something constructive, exercise, learn a skill or craft and escape the body trap. The following list of anxiety symptoms includes the most common ones reported by actual anxiety sufferers. Whilst the list is fairly comprehensive, there may be symptoms that you experience that are not listed; this does not mean that you are more ill or suffering from something else, we are all biologically different in many ways and some people simply react differently during anxiety. If you have any symptoms to add to this list, please email them to me with a description of the sensations you experience.



Smothering sensations and Shortness of breath

These sensations are amongst the more distressing anxiety symptoms. Sometimes it feels as if your chest will not expand to accommodate the air your body needs, other times it feels as if someone is pushing a pillow into your face. The one thing to remember should you experience this is that it is only a sensation caused by exaggerated nerve impulses. These symptoms will not and cannot harm you; you will not stop breathing, pass out or suffocate.


Racing heart, slow heart beat, palpitations

Anxiety releases adrenaline into the blood stream making the heart race and feel as if it is missing beats, (palpitations). This is perfectly natural and will not and cannot harm you in any way.


Later I will discuss methods you can use to help stop these feelings. A slow heart beat is also a common feature of anxiety, again it does not mean that your heart will stop beating, it may feel odd and alarming but again do not give it any credibility and it will go away. Chest Pain Caused by muscle tension, chest pains can make you feel very scared. The initial reaction of anyone with anxiety who gets pains in their chest is that they are dying of a heart attack. This is not true. Heart pain is very different to this pain and very often does not start in the chest. Deep breathing and relaxation exercises are a very effective way of diminishing these unpleasant symptoms. If you can get somebody to massage your upper back, shoulders and chest, it will help to relax tired and achy muscles.


Lump in throat & Difficulty swallowing

Globus Hystericus is the correct term for this symptom. It is caused by the muscles in the throat contracting due to anxiety or stress. Sometimes it feels like you cannot swallow anything and trying to makes it worse. This is another example of a symptom, which will improve if you give it no credibility. It is totally harmless and will not cause you to stop breathing, eating or drinking, it is just very unpleasant.


Skin losing colour (blanching)

As blood is diverted to the muscles during the 'fight or flight' response, the fine blood vessels in your skin that gives the skin that pink, healthy colour receive reduced blood flow and the skin loses some of its colour. It is not dangerous and will return to normal as the body starts to normalise after an attack. Some people with generalised anxiety can look a little pale most of the time, again this is quite normal and will return to normal.



Sweating is a normal bodily reaction and is designed to reduce the body temperature. As the body heats up sweat is released onto it through sweat glands. As the sweat evaporates it takes heat with it, cooling the body. During periods of anxiety the body is preparing itself for either flight or fight and releases sweat to cool the impending exertions. As the anxiety subsides sweat levels return to normal.


Shaking or shivering (Visibly or internally)

We all shake or shiver when we are nervous or cold. Shaking is a normal reaction to fear and/or a drop in body temperature. Shaking occurs when the muscles spasmodically contract creating friction between muscles and other body tissues. This friction creates heat which raises body temperature. During anxiety it is quite normal to experience shaking or shivering. It will pass.


Neck & shoulder pain & numbness in face or head

The blood vessels and nerves, which supply the face and head, originate in the neck and shoulders. Many of these nerves and blood vessels are routed across the head to the face. When the body is under stress these areas of the body are usually the first to become tense. Facial numbness can be very disturbing but is usually nothing to worry about and is usually the result of this tension.


Rapid gastric emptying

This can be a very unpleasant side effect of both anxiety and tranquilliser use. This condition causes the sufferer to feel full very early on in a meal, sometimes making them feel as if they cannot breathe. Then soon after eating they can experience diarrhea and feel as if their whole digestive system is emptying very quickly indeed. Indigestion, heartburn, constipation and diarrhea During periods of anxiety the body diverts blood from various parts of the body to the muscle tissues in order to supply them with the oxygen needed by them during the flight or fight response. One of the main areas where blood is used most is around the digestive tract. Blood is sent there to absorb nutrients from the food we eat. As blood is diverted away from the stomach during anxiety, the digestion slows and the muscles around the stomach can become knotted. This can cause indigestion, heartburn and diarrhea or constipation.


Sexual Dysfunction

Impotency, or failure to achieve or maintain an erection, effects many men for many reasons, sometimes there is a physical reason for this but more often than not there is a psychological element.


Symptoms of urinary tract infection

Medication can have many and some times quite obscure side effects including the symptoms of a urinary tract infections. It is always advisable to get these things checked out by your doctor but even if you do have an infection it can be easily treated. Drinking plenty of water is always advisable to maintain good, general health but even more so when the body is under stress.


Skin rashes

Skin rashes, spots or dryness are all very common symptoms of anxiety and stress. It is quite common to get an eczema like rash around the nose, cheeks and forehead. They are nothing to worry about and usually disappear when you start to feel better.


Weakness in arms & tingling in the hands or feet

The flight or fight response is an intense reaction and causes many systems of the body to react. Circulation, blood oxygen and blood carbon dioxide levels change and muscle tension is altered in preparation for action. All of these bodily changes have a profound effect on bodily sensations, feeling week in the extremities, (arms, hands, legs or feet) is one of these sensations. Tingling is usually caused by the pooling of blood carbon dioxide in the limbs, shaking the hands, arms, legs and feet can help increase circulation to these areas. These symptoms are not harmful and will return to normal. Light exercise is very helpful in reversing these sensations. THEY DO NOT MEAN YOU ARE EXPERIENCING A STROKE OR ANY OTHER NEUROLOGICAL CONDITION!


Electric shock feeling anywhere in the body

The nervous system is a very complex network of electrically charged nerves which are found in every square centimeter of your body, around every organ, muscle and across your skin, the largest organ in the body. Abnormal nerve impulses due to anxiety can cause a vast array of strange sensations; although quite harmless these can be very disturbing. Dry mouth As fluids are diverted for use in other parts of the body during anxiety, the mouth becomes dry. Sip water or suck sweets to lubricate your mouth. In extreme cases your doctor can prescribe a liquid to do this but it is expensive. It cannot harm you and will go away after the anxiety subsides.



One of the more distressing effects of anxiety, insomnia is the inability to fall asleep or to remain asleep. It is important to regain regular sleep patterns as lack of sleep can lead to disturbing symptoms. Follow this link to The Linden Method cure for insomnia



Dreams and nightmares tend to mimic what is going on in our daily lives. If we are relaxed and contented we have pleasant dreams and usually do not remember them. If we are disturbed or confused our dreams are more likely to be too. Nightmares are unpleasant but harmless, the more you master good sleep and practice breathing and relaxation exercises the better your dreams will become.


Fears of going mad or losing control

We all have a fear of going mad or losing control but rest assured you are not going mad. Going mad is not a conscious act; those who are suffering from severe mental illness are unaware of their journey into it. You are not going mad. Confused nervous messages to the brain along tired nerves in a tired body do not constitute madness. Thoughts are an unconscious product of brain activity. If you are anxious, angry, sad or stressed your thoughts are affected, not only by mood, but also by your physical body chemistry. Blood oxygen levels can affect brain activity and the central nervous system, as can many other bodily chemicals like adrenaline, hormones and even vitamins. These un-pleasant thoughts, emotions and totally irrational fears are not harmful to yourself or others. Any thoughts of harming yourself or other people are perceived only. As you body becomes more relaxed and less anxious your thought processes will return to normal.


Increased depression & suicidal feelings

Depression is a word that is commonly misused to describe a variety of conditions. I hear many people in every day life who say, "I am depressed, I feel terrible, I am so fed up". This is, in most cases, not depression. Depression is a series of chemical imbalances that create a clinical illness that has strong links with anxiety disorders and can be a side effect of them. Anxiety has many features of depression and can mimic it quite strongly. When someone goes to the doctor complaining of feeling run down and fed up, it is all too easy to write a prescription for Prozac, Seroxat or another anti-depressant. I wonder how many people are on anti-depressants who just needed to reassess and restructure their lives.



When you feel tired, ill, fed up and held back by your condition you are bound to feel angry. One of the main causes of true anger is actually sadness. Think back to a situation that has made you feel anger, if you dissect that event you might find that the true reason for feeling so angry was a feeling of sadness. Aggression is a normal reaction to fear also, the fight or flight response prepares us to either run or fight, sometimes to fight may seem to be the best response.


Symptoms like 'flu'

Influenza causes the body to release anti-bodies into the blood stream to attack the virus. This combination of anti-bodies and infection makes the body feel weak, sweaty and painful. Anxiety can have a similar effect, weakening the muscles, making you clammy and achy. Believe it or not the more you do physically the better this will become.


Distorted vision

In order to prepare the body for impending danger, adrenaline release causes many physical changes. During the anxiety response the body prepares the eyes to notice any slight movements; it does this by dilating the pupils allowing more light to enter. This is why anxious people become more sensitive to bright light and often wear sunglasses to minimize the eyestrain it causes.


Disturbed hearing

This is called tinnitus and is usually experienced as whistling or screeching noises in either or both ears.


Hormone problems

Anxiety can affect various systems of the body, one of which is the endocrine system. This system is responsible for balancing the glands, which secrete hormones in the body. Although these glands secrete the hormones needed by the body, they do not control the levels of these chemicals, this is done by the brain. Disturbed messages in the brain and nervous system can cause slight irregularities in the secretion of these chemicals. When anxiety levels return to normal so will the hormone levels. There are few examples where these hormones cause serious problems and if they do your doctor can correct them. Women may find that their menstrual cycle is temporarily effected and men may find that they have mood swings whilst testosterone levels are affected.


Headaches & feelings of having a tight band around head

As discussed earlier, tension in the neck and shoulders can cause immense discomfort, migraine and numbness. The feeling of having a tight band around your head is caused by muscular tension in the sheath of muscles covering the skull. Restricted blood vessels and nerves within this tissue can cause very severe symptoms including pain in the eyes, face and teeth.


Sore eyes

Reduced lubrication in the eyes when body fluids are diverted elsewhere during anxiety causes the eyes to feel sore, dry and painful.



Agoraphobia is a natural response to anxiety and self-preservation. If we feel threatened we tend to retreat to somewhere safe, like a tortoise into its shell. In anxiety it is important to gain control of this response as soon as you feel it developing. Avoidance of situations is not an effective tool in the fight against agoraphobia.



Mostly experienced by people in withdrawal, hallucinations can be very frightening indeed if you do not understand what they are and where they come from. Hallucinations are another example of transient symptoms. If you are in withdrawal they will pass, if you are not in withdrawal consult your doctor, as they may be a side effect of the drugs that you have been prescribed.


Creeping or pins and needles sensations in The skin

The nerve endings in your skin are alive with electrical impulses, these can feel like creeping sensations, pins and needles or tickling, they are the result of confused nerve impulses and cannot harm you. Increased sensitivity to light, sound, touch, and smell All of these sensitivities are to prepare your senses to see, smell, hear and feel more when in impending danger during the fight or flight response. All of these feeling are unusual but not dangerous, they are temporary and will return to normal as your anxiety levels reduce.



Hyperactivity is a way of describing a range of symptoms that cause you to feel as if you need to talk faster and do things faster. It can make you feel confused and irrational and can make you do things that you would not usually do. This is a common feature of anxiety and drug withdrawal and will pass in time.


Dramatic increase in sexual feelings

As the brain copes with disturbed and confused messages from all around the body, some of the mind's thought processes can become a little distorted or exaggerated. Sexual thoughts and emotions are typically very strong even when in good health, they are what drive the attraction mechanism when we meet people we find attractive and create the sexual feelings we feel for some people.


Pain in the face or jaw that resembles a toothache

The term 'face ache' comes from this feature of anxiety. Most of this symptom is caused by tension, not only in the face, neck and shoulders, which can refer pain to the jaw and teeth, but also in the jaw itself.


Derealisation and Depersonalisation

These are both symptoms, which affect the way you experience yourself. Derealisation is the sensation that you and everything around you is not real or dreamy, as if you are seeing everything through a fog or some kind of filter. It has been noticed that people experience both depersonalisation and derealisation during panic. It seems that some people dissociate first which then causes panic and derealisation.



Edited by Altostrata
edited for fair use

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Hi Alto


will remember to send the link in future



Anxiety & Panic Attacks Symptoms



www.npadnews.com/anxiety-symptoms.asp - Cached

If you can get somebody to massage your upper back, shoulders and chest, .... Blood oxygen levels can affect brain activity and the central nervous system, ... too easy to write a prescription for Prozac, Seroxat or another anti-depressant. ... This is why anxious people become more sensitive to bright



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i was of the opinion that our anxiety symptoms were not the same as normal anxiety?

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the symptoms seem to be the same as us but I think that they come from the brain still wanting the seroxat and not normal anxiety that others get.



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I'm really curious about the similarities and differences (and implications for treatment) between withdrawal anxiety and anxiety in general. I suppose there is a lot of variety even in "regular" anxiety.

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I have cards that I pulled out from this program [Attacking anxiety & depression]. I'll type them in. There are 15 altogether.



Six Steps To Put An End to Panic Attacks


Use these six steps for waves of sadness, anger, worry,fear, etc.



1. Accept - float don't fight

2. Permission - I know what this is

3. Breathe - Inhale 2, Exhale (notice that your shoulders have dropped)

4. Inner Dialogue - positive, comforting

5. Distract - action, mental & physicsal for at least 15 minutes. (shower, clean a closet)

6. Let Time Pass - discomfort always passes, remind yourself of this



Notice personality traits that encourage anxiety.


Begin to appreciate the positive side of our personalities.


You can change the way you think.


Begin making behavior changes.


Begin journaling.


Slow down in all ways.


Begin an exercise routine and reduce caffeine. In WD a mild form is best.


Recovery is a gradual process.


Use relaxation tapes.


Listen to your inner dialogue... Is is respectful, kind and compassionate?


I am proud of myself for the changes I am making. This condition is temporary.

Edited by Altostrata
added clarification

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I love this!!! I am going to print it out and put it on the refrigerator :)

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Thanks Nikki - great plan :)

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After years of dealing with panic attacks, I have found these steps sooo very helpful. I find it is comforting to know that everyone feels anxiety - we are not weird or flawed in any way - and that whatever intense emotions we are feeling WILL PASS. We are not weak, we are not destined for failure, we are on a journey that is difficult and we will get through it! Sometimes it's one breath at a time, and that is okay.

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After years of dealing with panic attacks, I have found these steps sooo very helpful. I find it is comforting to know that everyone feels anxiety - we are not weird or flawed in any way - and that whatever intense emotions we are feeling WILL PASS. We are not weak, we are not destined for failure, we are on a journey that is difficult and we will get through it! Sometimes it's one breath at a time, and that is okay.



DSN...thank you for posting this. I am a bit eary eyed. For some reason I have always felt deeply flawed and alone from anxiety. That 'it' separates me from other 'normal' people.

I don't understand this about myself.


I will continue with the rest of the Flash Cards....very, very hectic week. Stress <_<


Lots of Hugs

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Nikki - I completely understand. Anxiety makes us feel separate - it is so sad and yet it is NOT true. I work in mental health (ha, imagine that!) and the numbers of people who suffer from anxiety is huge and only getting higher by the minute. It is something that everyone experiences. I found that sometimes I would share my anxiety secret with people who I thought were so "together" and they would be like, "OMG me too!!!". Of course, the lengths of anxiety we experience and the intensity is a bit different, but it's a feeling that most can relate to. Just know it is a human emotion, it will not kill you, it will pass and you are in no way, shape or form flawed.



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WEEK 2 Attcking Anxiety & Depression


Self Talk


. It's okay to be anxious. I'm okay

. Body symptoms are uncomfortable, but there is no real danger

. I have tools to control panic I can distrat myself & sooth myself

. I can handle sad feelings

. I am my safe place and safe person

. It's okay to relax now

. I can share my feelings and thoughts

. It always passes

. I am strong, courageous and capable

. My new skills are working


Remember you are not going to have a heart attack and die. It's just anxiety. I am not in any danger, I am just frightened.


Everyone has anxiety. I am not alone






Self Talk ~ The key to halthy self-esteem


1. Recognize - what makes us feel bad

2. Question - is it true, reasonable, rational or realistic?

3. Re-structure - state the positive (learn how to emphasice the positive and micro-size

negative thoughts.

4. Transport - negative state to positive one

5. Problem Solve - what can you do to improve the situation

6. Write - change negative dialogue to positive at least 4 times a day


Positive feelings/thought can't co-exist with negative thoughts


"Change your thought and change your world" Dr. Norman Vincent Peale


. I can choose the thoughtsI entertain

. I will look for the good

. Negative thinking is a bad habit developed over time which I can reverse

. I am a grat problem solver

. I am worthy of inner peace

. I am alive and participating in my day

. I am action oriented

. I am proud of my accomplishments

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Expectations: expect less and get more


. Attitude is everything

. Depression is treatable

. I will not 'should' on myself today

. I am capable of setting realistic goals

. I can stop taking myself so seriously

. Unrealistic expectations cause stress

. Unreasonable 'shoulds' bring frustration

. My best is good enough

. I am worth standing up for

. I am worth it - I am good enough

. I am no longer a victim thinker

. I am enough, I do enough, I have enough


1. Would I ask this of anyone else?

2. Is this really my responsibility?

3. Am I over-reacting

4. How can I be more effective and less affected?

5. Am I trying to be perfect?

6. Who am I trying to impress?

7. Is this MY goal or someone else?

8. Do I really have to control this?

9. Can I let go and let other people live their lives?


"I feel so much better now that I have given up control of the Universe."

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Really wonderful questions to ask yourself and gain balance. Thank you, Nikki.

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. Eat & exercise - rid yourself of anxiety.


. Honestly evaluate your diet

(5-6 servings of fruits and vegetables per day?)


. Percentage of fats? Sugar? Caffeine? Alcohol?


. Begin and Exercise routine and schedule it in writing.


. Begin to eliminate stimulants


"Would you start your dog's day with a cup of coffe, a sugar donut, and a cigarette?"

Jack LaLane



1. I can change a habit

2. I can take control of my health

3. I can cultivate patience with myself while I make these changes

4. Exercise is sef-fulfilling

5. I can drink 8 glass of water a day

6. I am valuable

7. I can take care of myself





Stop Being Angry and Control Mood Swings (Don't sweat the small stuff)




. Anger is a human emotion

. Anger can be damaging in many ways

. Stuffing anger can be damaging in many ways (anxiety & depression)

. Anger is very costly - Use it wisely

. Anger has themes. Be Watchful - what is the need you may have?

. Anger hides fear. Deal with the fear

. Angry people lose respect

. Anger can be New ~ Old ~ or direted at self



1. think before you react (Helps prevent remorse and/or guilt)

2. Count ten or delay 24 hours

3. It's your perfect right, but how much will it cost

4. Use "I" messages and a calm voice

5. Begin with a positive....Listen....end on a positve note

6. Be assertive, not aggressive

7. Think about the situation and ask yourself "How important is it?"


Mental Self Abuse is The Highway to Depression

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So great!!!! Thank you Nikki :)



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Assertive Behavior ~ Speaking Confidently ~ Gain Respect


. I am worthy of respect

. I can say, "no"

. The more I practice, themore comfortable I become with new skills & behaviors

. Assertiveness prmotes self-worth

. Assertive people get respect

. I can let go of guilt


To be Assertive:


1. Practice.

2. Exercise your rights. Get your needs met. But not at the expense of others.

3. Use "I" messages.

4. It's ok to put myself first.

5. You do't always have to have the answer. Step back, think before responding.

6. Speak up and don't raise your voice.

7. Say what you mean, mean what you say, and drop it.

8. No apologies needed.

9. Don't forget to breathe.




WEEK 8 (My favorite)


End "What If" Thinking


. The real thing is usually never as bad as I imagine

. I have tools to face my avoidances and limitations

. I don't have to do it the hard way

. I can have as much control over my practice session as I choose

. Every challenge is an a opportunity

. It's okay to be uncomfortable

. I have skills I've never had before

. Is it realistic, rational, reasonable?

. Plan ~ Practice ~ Patience


Dealing with Anticipatory Anxiety


1. Write - your plan of action.

2. Begin - facing the fear kills the fear

3. Baby Steps - plan for success.

4. Give yourself - credit

5. Face it - take your life back

6. Learn - how to make the next time easier. Just do it!


Expect to feel some anxiety while practicing new skills.


"I had a horrible life, most of which never happened." Mark Twain


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Get Off the Guilt & Worry Treadmill


. Gult is self imposed, therefore we are in control

. Guilt was menat to be a tap on the shoulder, not a broken life

. Guilt is anger directed at ourselves\

. Guilt keeps "it" alive. Apologize for "it". Learn from "it" & let go of "it".

. FORgive = to be FORgiving. Become solution oriented = Action


If there is no self forgiveness, you are still a victim of the situation.


1. Schedule - daily worry time, avoid at all other time & grdually eliminate.

2. There is no maagic in worry.

3. Good worriers are good goal setters.

4. Switch to problem solving.

5. LIve in the precious, present moment.

6. 95% of what we worry about never comes about.

7. Worry is a habit - unhook.

8. Worry is an avoidance behavior fueled by fear.


What did your worry about today? What did it solve?


Worrying is sometimes bigger than the problem.






Stop Obsessive - Scary Thoughts


The thought is not the problem - the pattern is.


. My way of thinking is a habit

. I can change

. I will deal, not swell

. Feelings are not facts

. We are not our thoughts, we are our actions

. I will use humor

. I don 't have to chase down every disturbing thought just to see how scary it gets

. I am capable of facing my fears

. I will not act on my scary thoughts


Obsessive and scary thoughts are our minds way of distrcting us frm what is really bothering us.


1. Notice - catch the frist thoughts that lead to a spiral of scary, negataive ones.

2. Accept - thoughts - just thoughts - breathe

3. Interrupt - mentally count to ten

4. Close the gate - mentally see yourself closing the gate on the flow of the thoughts

5. Distract - choose a new direction


Rewind - Discover - Replace

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Obsessive and Scary Thoughts....


When I first had my meltdown from panic attacks, I didn't know what they were. I had obsessive and scary thoughts. For example I was chopping green peppers and I suddenly had this panic attack and the thoughts were something like I was afraid I would hurt someone or myself with the knife. It was terrifying.


Some of my others were....being afraid that I would just burst out in public and make a scene and fool of myself.


In the program Attacking Anxiety there are people who said they were afraid of jumping off the bridge while stuck in traffice. A woman said she was afraid she would drown someone.


There are millions of them. Dr. Burns discusses this in his anxiety book. One of his patients was afraid he would take his clothes off and run down the hall at work.


When I discovered these CD's and the therapist I was seeing, they explained alot and the thoughts never came back.


HOWEVER...when I was WDing from Lexapro (2007)I had obsessive/scary thoughts. It was the suicide ideation that happens during WD. It terrified me. It didn't happen that often, but when it did, I was a wreck. I first heard or read about it in another website and was relieved that it wasn't just me.


I just wanted to bring this up because it was something horrifying for me.



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This is a lovely video about being a sensitive person, and use it as a blessing rather than a curse. She also talks about protecting the sensitive side of ourselves:)

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Found this product while researching the MindSpa system (Mind Machine) which is one of those light & sound gadjects. The EquiSyni claims to be able to treat deppression, anxiety, & addictions for ever..

Also claims to boost seratonine, GABA, melatonin, endorphins, DHEA & other things.

(might interest all you magic bullet seekers out there haha.. oh yeah, that's me to lol !)

Heavy claims.. what do you think ?


See this link for more details:





.. be excellent to each other ;)

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My therapist taught me this technique for dealing with extreme distress.




It works. You can replace the progressive muscle relaxation with an enjoyable activity. I was feeling overwhelmed the other day and as soon as I got home from work did this. Cold shower, then push-ups, then went outside and practiced casting my fly rod for awhile. I then did 20 mins of stretching. It took 50% of the edge off.

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I am sorry, I didn't think to do a search first, so if there are any good links, I would appreciate it!


O2Bhappy asked this question of me and I have been asking it of myself for quite a long time now:


How can the body cope with daily anxiety that lasts for years and years?

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Here's a video I just encountered that promised to help with my Anxiety.  It's Called: "Weightless" by Macaroni Union.



If it's a placebo, it's a darned effective one.  My just watching it, made my blood pressure drop for the first time in days.  Apparently it was specifically designed to lower one's heart rate, reduce blood pressure, and reduce cortisol levels.


Give it a shot. 


And be sure to share any other videos in this thread that have worked for you.

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Not sure how to properly post videos, but here is one that might help people sleep at night:




He also had others for depression and the like, very soothing voice.

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Here's a video I just encountered that promised to help with my Anxiety. It's Called: "Weightless" by Macaroni Union.




If it's a placebo, it's a darned effective one. My just watching it, made my blood pressure drop for the first time in days. Apparently it was specifically designed to lower one's heart rate, reduce blood pressure, and reduce cortisol levels.


Give it a shot.


And be sure to share any other videos in this thread that have worked for you.

Very, very tranquil!

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[A simple technique for headache, racing thoughts or anxiety]


This is a very simple method I've found works for me. I hope it works for you too.


Simply sit or lay down, close your eyes and massage 💆 your forehead firmly between the eyes in an anti clockwise direction. Continue as long as it takes. 

Edited by Altostrata
added clarification

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On 11/14/2013 at 10:36 PM, GiaK said:

Many of us who have withdrawn from either benzodiazepines or SSRI antidepressants, both, have to deal with heart palpitations and other often quite distressing heart symptoms as an iatrogenic injury that accompanies withdrawal syndrome. I noticed early on that for my trauma and psychiatric drug withdrawal induced tachycardia that yoga really helped minimize its horrors. It’s not a cure all but it sure as heck helps one get through when things are rough as well as perhaps creating a foundation for long-term healing.


Tachycardia is when the heart beats like crazy. I’ve also had palpitations with a normal heart rate that can also be quite overwhelming. Both of those are common among folks coming off these drugs. I never had them before I went on the drugs and that too is the usual scenario with most people coming off of the meds. These symptoms are induced by global autonomic dysfunction that the drugs themselves cause. This autonomic dysfunction can also cause heart pain and all sorts of other chaotic and painful body sensation.


The following report is not on exactly the same thing but it’s not all that far off and yoga’s applications are many and diverse. I’m making the assumption, based on my experience, that yoga helps me for much the same reason as those with atrial fibrillation are helped.


I’m sharing this here today because I’m quite sure many with psychiatric drug withdrawal syndromes might be helped too.  I imagine those with anxiety disorders as well could respond quite well to calming yoga postures. Below the excerpted article are a few postures that help my heart calm.


Yoga has helped my entire recovery process, from the time I was bedridden. So it’s helped rebuild my atrophied muscles and given me fitness while also sustaining me in numerous other ways affecting the whole body/mind/spirit.


From Medical News Today:




My favorite yoga position to help minimize the rapid heart beats is legs against the wall:


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You don’t need to have your butt up against the wall like that for it go be effective. Feel free to make any adjustments your body finds necessary. Absolute form isn’t terribly important when it comes to finding some relief from the tachycardia or palpitations.  Lay with your hand on your belly and your heart and pay attention to your breath for a while. Alternately put your arms above your head like in the picture and breathe. I’ve done this for ten or even twenty minutes sometimes. It’s deeply restorative.


Update: (a friend and yoga teacher just gave me this tip for additional modification if needed) If folks can’t get their legs up the wall because their hamstrings are tight, they will have a similar effect by putting their lower legs on the seat of a chair. You can put a blanket underneath your heels if the chair is too hard.


On some days doing this can alter the course of the day for the better. It’s really quite wonderful when it works that way. Other times it might just make something really intolerable become somewhat tolerable. Some of these symptoms are very stubborn. Doing these exercises at bedtime is helpful too.


I also find that doing twists on the ground, really gently can be helpful after doing legs against the wall. After you twist to one side follow by twisting to the other. 


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Also I do this:
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And roll from side to side and up and down too.


There you have it — a mini yoga session to help calm the heart and it works for garden variety anxiety too. This little combination of postures is also helpful in minimizing some of the pain of withdrawal. 


If you want to experiment with more advanced methods that seem to help with the autonomic dysregulation I later found that back bends are wonderful. Yoga back bends: feels yummy on the autonomic nervous system. The fact is all of yoga helps with these issues. I am profoundly grateful to have discovered this fact.


Below I’m posting some of the yoga posts that include very easy videos that I started out with as I got out of bed. Look for RESTORATIVE yoga videos when you first start. These are deeply healing to the nervous system and those of us with withdrawal syndrome need to heal our autonomic nervous systems. 


Here are some links that can get people started if they’re still ill or if they’re just beginning a yoga practice:



these sequences have also been very healing…belly breathing is also really really good for the calming of the nervous system:



The above can get you started with baby steps. Don’t feel beholden to do all of any of these videos. Pick and choose from what your body likes and wants.


Here is a longer but very gentle routine as well…again, remember only do that which your body likes.

original post http://wp.me/p5nnb-a3f


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