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Reminder✨️🌌
by daydreammemories
Last post
 1 day ago
...See more
Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
 Monday
...See more Hello all and welcome back to another discussion,  A couple of weeks ago, we discussed what kind of behaviors anxiety has caused you to engage in. [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/] Thank you to all who participated and shared your thoughts with us. I appreciate you all. I hope all who may read it find it relatable, too. If anyone hasn't shared them yet, please share them here [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/], and I look forward to reading and discussing them with you.  This week's prompt:  Are there any underlying beliefs or fears that fuel your anxiety? There are often underlying beliefs and fears that fuel anxiety and these can be categorized into a few key areas like core beliefs, fears, negative thinking patterns, etc. Let's start to discuss and share these behaviors and I look forward to hearing your thoughts and experiences. Did you join us in the Anxiety Support Chat? It is available every Wednesday for the entire day. [https://www.7cups.com/connect/groupChatrooms.php]
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 November 9th
...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.  This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.
Anyone also having hard time to focus? Just can’t get rid of all kinds of daydreaming scenarios?
by goldenTangerine6019
Last post
 52 minutes ago
...See more like you trying to focus on one thing, but it carries you to another world with all the fancy imagination and it just like you regret on doing something and it’s just start to picture that you have done perfectly instead of you have to deal with reality. I am trying to make some online videos, but instead of focusing on how to make the videos, I just start to imagine that I have accomplished a big success in making it and it won’t stop it just like compulsive, and it goes all and on like the same scenario will repeat itself again, and again, whatever I’m trying to do something there’s a imaginative scenario for it. Even while I’m trying to sleep, this is struggling and has caused a great amount of pain in the recent years.
Anxiety, Anxiety, Anxiety
by Harriet28
Last post
 1 hour ago
...See more Hi all, I joined 7cups today as a listener. I have worked with people since I was a teenager and it is something I am passionate about. Nice to meet you all! However, one thing I am not passionate about is anxiety. I cant remember when I develped anxiety if I am completly honest, all i know is that i cant remember my life without it. It has become apart of my shadow and everyday routine. I get the physcial symptoms of anxiety before my mind kicks in and tells me thats what it is- odd? Does this happen to others? I know that subconsciously something has triggered it, but I dont know what. For me, there are specific things that can irritate my anxiety. What are yours? Alongside this, I have also recently been diagnosed with bi-polar, which I always kind of knew I had anyway being a mental health nurse myself. Anyway, I am really pleased I get to be apart of something wonderful- if you do want to chat, please feel free to message me!
Anxious of leaving home
by passionateCircle1115
Last post
 1 hour ago
...See more I am anxious of leaving home and family to go to office. All thede months i have stayed at home and worked. Now it aches to go away to a place i dont like much. Do you think I should tell about this to my counsellor at work?
Why is there so much?
by ThereIsNoSpoon1
Last post
 2 hours ago
...See more This is totally long, I just wanted to get it all out. Sorry! I love Christmas. Like love, love, love it! But this time of year is so hard. My family starts making all sorts of demands on my time and energy and my birthday is coming. My least favorite day of the year. My anxiety is so much worse from Thanksgiving to Christmas that I can barely breathe most of the time. Maybe that's why I hold so hard to Christmas. I don't want to celebrate my birthday. I don't even remember most of my birthdays, except for my 30th. I remember that one because it was almost the last. It was really due to my family, although my mental health was already so bad. How could they just forget me? How could every single person in my life just forget me? I never mattered to anyone. It was only one day, but it was important to me. I knew it would be dangerous for me to be alone, I begged them to take the night and celebrate with me. Every single person I knew had a reason why they could be bothered, except my family. They had no reasons, they just ghosted me. Not a single person called me, texted, not even a *** post. I hurt so much, I just gave up. I called one friend and told her I was giving up, and she took me seriously. She came for that, but she couldn't come before that. After I got out of the hospital I told everyone what happened. They were so shocked. They kept asking if I would do it again, and I said No. *** them. They didn't care, they would have let me be alone. I never want to celebrate with them, they make me miserable, but they insist every year. They think it absolves them. Nothing will ever make it better. I will never believe that they actually care about me. But I was ok. I gave up religion, family, and finally friends, although that took longer. I found the one thing I wanted more than anything in the world, and worked to get it: a family of my own. Finally when I was 35 I had my son. For 11 years I was so happy, peaceful. As long as he was ok, I was ok. I live for him, he is all that matters. Until October 1, 2024. The school had a crisis, I couldn't get there, I didn't know what was happening or if he was ok. Jenifer tried to keep me updated, she was there, she got him right away and got him right to me. She told me I never had to worry about him if she's there. He was fine, he was never in danger. But now I feel broken. I can't stop the anxiety attacks and the depression is getting stronger again. Jen helped me for the first week, keeping me busy and letting me talk, cry, hyperventilate. I told her everything, but I feel guilty about dumping it all on her. My family wasn't there. They asked if he was ok once over text, and once they knew he was they disappeared again. Not a surprise. It was even a relief to not have to deal with them. Except that I need help. I really do. I have no money and no insurance. I can't get meds or therapy. I have nobody to talk to but Jen, and I'm terrified of driving her away if I keep trauma-dumping on her. And I just ignored my family, because obviously they don't care. I stopped answering texts from them, and didn't call them. And it was actually better because I didn't have to factor them into my anxiety anymore. But now Thanksgiving is coming, and they want to talk and make holiday plans. I tried not to engage, but my sister asked me if I was coming for Thanksgiving so my niece could have her birthday party, and I said Yes. Just Yes. And now she's texting me all the time and I am having anxiety attacks and I DON'T want to answer, but I feel guilty. They don't even know I was having such a hard time. Why would they? They didn't ask and I didn't tell them. They may want to help. BUT THEY ARE NEVER HELPFUL! They just put pressure on me, and my mom is manipulative, and I get guilt-tripped into doing things with them that I HATE! I don't know what to do. I don't know where to turn. I don't know who to talk to. I just want to SCREAM!!!! So now, my birthday is coming. They're going to want to celebrate with me. And Jen is planning on taking me out, because she genuinely cares about me. But the thought of doing ANYTHING gives me anxiety. I don't want to cancel on her, she wants me to feel special, but I'm freaking out. I don't want her to feel bad. I just can't do this time of year. I just can't handle the pressure and stress. I was doing so well! It's not fair!
New here
by conscientiousLake752
Last post
 5 hours ago
...See more Honestly this is my first time doing something like this and I'm still really anxious about it, i have no idea what to expect and I'd love if someone told me what usually happens, thank you doves<3
Im bad at communicating so i wrote a poem about how I've been feeling.
by communicativeBunny813
Last post
 6 hours ago
...See more scilent cries. In the halls of chatter, where laughter reveals,   A girl walks in shadows, hiding her feels,   Fifteen years cradled in burdens so deep,   With a heart full of sorrow, she struggles to keep.   Her notebooks are filled with a different kind of art,   Lines etched in silence, they mirror her heart,   Each word, a confession, a tempest inside,   While the world moves around her, she silently hides.   When the whispers of pain grow too loud to ignore,   She finds solace in flames that lick at her core,   A match to the canvas of skin stretched so thin,   Painting secrets in crimson, where darkness begins.   She’s a paper-thin girl with a heart wrapped in lead,   Caught in a tempest, the storm in her head.   In the glow of the bathroom, where no one can see,   She dances with shadows, and wishes to be free.   If only they knew, the mask that she wore,   The laughter like daggers, each cuts a little more,   The world felt so heavy, like chains made of gold,   In a quest for acceptance, she feels so alone.   "What’s wrong?" they would ask, but she fakes a bright smile,   As she carries her burdens, each day is a trial,   She wishes to scream, to shatter the night,   To say, "Im hurting, I’m losing this never-ending fight."   But the echoes of voices inside her head scream,   "You’re not worth the battles, you’re not worth the dream,"   And still, she keeps walking, a ghost in the crowd,   With dreams turning gray, and her laughter's unbowed.   In the silence of moments, she whispers a plead, For someone to notice, to set her soul free,   But trapped in a world made of laughs and lies,   She clings to the darkness, and silently cries.  
Anxiety
by meowcat1216
Last post
 16 hours ago
...See more So what is your most effective way to deal with anxiety?
New member of the community!
by elizabethTheAstronaut
Last post
 17 hours ago
...See more Hello! My name is Elizabeth and I just became a listener today as well as joined this community. I've been a Listener before, but it's been a while. Anxiety is something I've fought a long, difficult battle with since I was in middle school. The past 4 years have been the most healing for me and I'm such a different person compared to who I used to be when I was last on 7 Cups. So happy to be back and I really look forward to taking chats and listening people's stories again! 😄❤️
Accepting anxiety as a part of your life.
by Amy7469
Last post
 17 hours ago
...See more I know, this is a pretty wilds statement. How can I accept something as a part of my life if it literally tries to ruin my life on a daily basis?! Well I've done some thinking. Sometimes bad things happen in your life that you have absolutely no control over, like an accident or a loss. For that you often hear about the 7 stages of grief.  1. Shock 2. Denial 3. Anger  4. Guilt  5. Depression  6. Reconstruction  7. Acceptance  This does fall into the category of grief, but as i was looking i found myself relating to these steps in terms of my anxiety. The only difference is that go through a new episode of anxiety on a daily basis. I came to the conclusion that if a person is able to heal after going through these 7 steps when the go through grief, then I can heal my daily episodes by ensuring that i go through all these steps a day and not get stuck on Anger or Depression. This will allow it to build up, eventually making it worse.  Try doing some self reflection at the end of the day, checking where on the list you got stuck today and try again tomorrow.  You've got this!
Reminder✨️🌌
by daydreammemories
Last post
 1 day ago
...See more
Anxiety
by thoughtfulPlum2097
Last post
 1 day ago
...See more Hello everyone, i want just to tell you how i feel lately, i just started two weeks ago an Internship for my thesis. This means i was introduced in a completely new environment at one time: both colleagues of work and other internship guys. With the others guys i have lunch every day and we also go out at nights, the thing Is that i feel very anxious into talking when we are in group so i remain quiet and just listen to others' conversations, i feel that i am not able to join the conversations because i have nothing to add and this makes me very sad because i feel out of the group. This also looks weird for the guys because i never talk when we are in group. This doesn't happen if we are just 3/4 because generally they include me more into the conversation. I really don't know how to get out of it. Just wanted to tell someone..
Conquering Anxiety: Coping Skills
by Hope
Last post
 1 day ago
...See more Hi everyone! Thank you for following our Conquering Anxiety Series. We are in week 3! Last week we covered the cycle of anxiety. Please review the post here if you have not yet. The way this series is planned, it is important to follow the posts in the right order to benefit from the series. So if you stumble upon a random post, I recommend going back to the master and catching up in the right order.  In the last post, we talked about the cycle of anxiety! How the choices we make can weaken or strengthen the cycle. But the reality is, just knowing that we are doing the right thing does not make it any easy. It is still so hard to stand up to anxiety. This is why coping skills exist! These are ways you can make your anxiety manageable, and activate your parasympathetic nervous system. They should not be used with the intent to run away from anxiety as that is only going to strengthen the cycle of anxiety. Instead, think of them as your support system while you tackle your fears.  Here are some effective and simple coping strategies Grounding Techniques The 5-4-3-2-1 Method This is one of the most used methods where you ground yourself. Here is how it works: Look around you and identify 🔎 5 things you can see around you (clock,laptop, phone etc) 📲 4 things you can touch around you or are currently touching  (your phone, floor etc) 📢 3 things you are currently hearing (fan, AC, birds chirping, traffic etc) 🌼2 things you are smelling (coffee, your perfume etc) ✨1 emotion you are feeling (Happy, sad, anxious) It is a good way to take your mind off your intense feeling of anxiety and helps you focus on what is in front of you.  Diaphragmatic Breathing Also known as belly breathing or abdominal breathing. The best way to understand how to do it is through watching a video such as the one linked below.  📺Watch a video on this here [https://youtu.be/t4aupp_YO9c?si=ZJXI45CrhJd9G9xq&t=128] If you find this challenging to do while sitting up, try it while lying down and it is a lot easier to do! Once you get used to it, it becomes easier to do it sitting up. This technique can help relax you during times of distress but you should not wait for anxiety to kick in and instead make it a point to practice this for a couple of minutes day and night and make it a part of your routine.  The 4-7-8 Method These numbers may be easier to remember and use compared to the first numbers technique as this is relatively simpler. We are again focusing on our breathing like the last method, however, it's fine if you can’t do it through your belly just yet!  Here is how you do this * Let go of any air you are holding (empty your lungs of air) * Inhale through your nose for 4 seconds * Hold up to 7 seconds * Exhale through your mouth, through the lips, and make a whoosh sound (whoosh sound is optional, it's okay if you can’t) * Do it for 4 cycles! Remember that this is what we want to work our way up to, it's fine if you can’t hold for 7 seconds yet or exhale in a controlled way, with practice this becomes easy, just do what you can! The second thing to note is that when we get anxious air feels scarce, and some people don’t want to take deep breaths, in that case, you may not like the Diaphragmatic Breathing in times of heightened anxiety but this 4-7-8 method can work as you don’t have to take deep breaths, just follow the second's rule, focus on that instead of how deep the breath is or where it is going.  Now you have these three techniques, make it a point to practice them again and again so that they become second nature to you and when you do feel the anxiety rising, you don’t have to try and remember what the tools were. Some individuals may prefer one or the other and that's okay, find what works for you! Acceptance and Commitment Therapy Technique Leaves on a stream We have learned how to ground ourselves and reduce the intensity of the anxiety we are dealing with. However to be able to do that we need to understand that thoughts are just thoughts, just because you think something does not mean it's true. You can view your thoughts without passing judgment or engaging with them.  To practice this skill, there is a meditation called ‘Leaves on the Stream’ 📺Watch the Video here [https://youtu.be/Ml-yuYraZkA?si=flVd2HS1dKoKF9oz] ❗Tasks for you * Go through all three of the grounding exercises and complete them.  * Completes the leaves on the stream meditation Share with us how these exercises made you feel and one way you can incorporate at least one of these into your daily routine Further Reading * Diaphragmatic Breathing [https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing] * 7 deep breathing exercises to help you calm anxiety [https://www.calm.com/blog/breathing-exercises-for-anxiety] * How to use 4-7-8 breathing for anxiety [https://www.medicalnewstoday.com/articles/324417#summary] ------------------------- This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/]

The 7 Cups Anxiety Support Community is here to ease the pain of living with anxiety. Here you will find connection, love, understanding, and support. New to the Anxiety Support Community? We want to get to know you! Introduce yourself here!

Adult Anxiety Group Support Sessions (EST):
☆ Please check the community calendar for any support sessions or events. Thank you!

☆ The Anxiety Support Room is open for both adults and teens every Monday and Tuesday! [24 hours]

Community Guidelines

Please always add a trigger warning to your thread if you believe it may cause harm or trigger another person's anxiety.

Please try to limit your usage of capital letters and emojis, as they may be triggering for some.

Read the 7 Cups Guidelines
Community Leaders
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@daydreammemories
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Community Resources

Anxiety

Coping with Anxiety Growth Path by Cheery Mango

Anxiety Growth Path by Izzy

Relaxing and calming Guided Visualizations by prestigious professionals, compiled by 7 Cups

Tips to Cope with a Panic Attack

(Resources for recognizing a panic attack and coping with a panic attack)

Some relaxing gifs to help you calm down! 

(Take a look at these gifs/follow their instructions to help you calm down and relax in the event of a panic/anxiety attack.)