Coping Skills

The following is a list of the coping skills that I use to helpme overcome the panic and start to live a productive life. 

GOING-LIMP STRATEGY -(its not what you might think) When you are in an anxious situation (not driving though) don't worry about how it might look...just sit there and go limp...let your hands,arms, shoulders and head fall limp. Then take a deep breath through the nose and straighten up. If you are still feeling the panic - do it again! After about the thrid time, you will be laughing at how silly it is. It's actually fun.

BAG OF TRICKS- I usually take items with me when I leave the house in order to distract me. My bag includes: Journal, pens, pencils, book to read, hand held game (Tetris), gum, mints, bottled water, meds, a smooth stone (roll between my fingers), essential oil vile (Peace & Calm), chapstick, sunglasses, appointment book, MP3 player w/ headphones, etc...

DEEP RELAXATION BREATHING - I have mine on an MP3 player and use the Bio/Psycho/Social technique of getting to Alpha!

JOURNAL - this is my most important item. I have difficulty speaking but can write and draw without a problem. I find that it can also be useful to see the successes in my journey.

REDEFINE SUCCESS - I had such a high expectaion of myself that I rarely succeeded at anything. I have learned to redefine success for the moment. I focus on the short term successes rather than the long term ones.

SUCCESSIVE APPROXIMATION - this is the visualizing technique that allows you to see yourself in small successes and then allows you to follow through up to the point of having panic symptoms. This takes practice and usually is used during deep relaxation..

AFFIRMATION CARDS - I have created affirmation cards that I keep by my bed. In the morning, I read them before I get out of bed and at night I read them before I go to sleep. This is something new that I learned from the 8-step course that I am taking; "Life's Healing Choices"

http://www.celebraterecovery.com/

SET PERSONAL BOUNDARIES -Start setting simple but firm boundaries with a graceful or neutral tone. This will feel uncomfortable at first, but as you take care of yourself, the personal power you gain will make it easier.

1. Be sure to have support in place before and after each conversation. If you can't find support from a friend or family member, you may be successful finding a friend online.

2. Vent any strong emotions with your partner before having your boundary conversation.

3. Use simple, direct language.

*To set a boundary with an angry person:
"You may not yell at me. If you continue, I'll have to leave the room."

*To say no to extra commitments:
"Although this organization is important to me, I need to decline your request for volunteer help in order to honor my family's needs."

*To set a boundary with someone who is critical:
"It's not okay with me that you comment on my weight. I'd like to ask you to stop."

*To buy yourself time when making tough decisions:
"I'll have to sleep on it, I have a policy of not making decisions right away."

*To back out of a commitment:
"I know I agreed to head up our fundraising efforts, but after reviewing my schedule, I now realize that I won't be able to give it my best attention. I'd like to help find a replacement by the end of next week.

4. When setting boundaries, there is no need to defend, debate, or over-explain your feelings. Be firm, gracious and direct. When faced with resistance, repeat your statement or request.

5. Back up your boundary with action. Stay strong. If you give in, you invite people to ignore your needs

SET PERSONAL INTERNAL BOUNDARIES -  An internal boundary is like an invisible shield that prevents you from taking in a comment without checking it out first. For example, when someone accuses you of being arrogant, stop and consider the statement before taking it in.
* How much of this is true about me?

*How much of this is about the other person?

*What do I need to do (if anything) to regain my personal power or stand up for myself?

This last question is very important. Too often women neglect to stand up for themselves by avoiding confrontation and end up weakening their internal shield, making it harder to set boundaries at all. So, if someone offends you, it may be necessary to let them know in order to protect and strengthen your internal boundaries.

May 20, 2011 - Here is the thread about Anxiety Kits. Easier to post it here so that I don't have to search for it. 

http://www.mdjunction.com/forums/agoraphobia-discussions/general-support/1017285-whats-in-your-anxiety-kit

May 20, 2011 - This is one of my favorite posts. I keep a copy of it in my wallet to remind me that I can do it! 

http://www.mdjunction.com/forums/agoraphobia-discussions/general-support/1292656-i-own-agoraphobia-it-is-what-i-say-it-is-to-me

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Coping with chronic pain & Using the Pain Scale:

If you want to be sure you and your doctor are speaking the same language, print out a copy of this pain scale and show or give it to your doctor so he knows exactly what you mean when you rate your pain.  Another common overstating mistake is smiling and conversing with the doctor, then stating that your pain level is a 10.  If you are able to sit and carry on a normal conversation, your pain is not a 10... or even a 9.  Actually, an 8 on the pain scale has been compared to natural childbirth.  

THE PAIN SCALE

0  –  Pain free.

Mild Pain  – Nagging, annoying, but doesn't really interfere with daily living activities.

1  –  Pain is very mild, barely noticeable.  Most of the time you don't think about it.

2  –  Minor pain.  Annoying and may have occasional stronger twinges. 

3  –  Pain is noticeable and distracting, however, you can get used to it and adapt.

Moderate Pain – Interferes significantly with daily living activities.

4  –  Moderate pain.  If you are deeply involved in an activity, it can be ignored for a period of time, but is still distracting. 

5  –  Moderately strong pain.  It can't be ignored for more than a few minutes, but with effort you still can manage to work or participate in some social activities.

6  –  Moderately strong pain that interferes with normal daily activities.  Difficulty concentrating.

Severe Pain – Disabling; unable to perform daily living activities.

7  –  Severe pain that dominates your senses and significantly limits your ability to perform normal daily activities or maintain social relationships.  Interferes with sleep.

8  –  Intense pain.  Physical activity is severely limited.  Conversing requires great effort.

9  –  Excruciating pain.  Unable to converse.  Crying out and/or moaning uncontrollably.

10 –  Unspeakable pain.  Bedridden and possibly delirious.  Very few people will ever experience this level of pain.