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Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
1 hour ago
...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]
A Little Reminder 🦋
by daydreammemories
Last post
Saturday
...See more
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
October 25th
...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.
Ways to cope with anxiety
by delightfultif72
Last post
17 hours ago
...See more What do you do to help anxiety??
Meeting People
by Gettingbettertoday
Last post
23 hours ago
...See more My therapist wants me to get out more and socialize.  I have been going to Meetup.com events. I went to one last night. I don't get lonely from being alone but I do feel lonely from being in a group I don't feel I belong in. I managed to last just over an hour in total before I became so depressed that I could no longer stand it. I am still depressed nearly a full day later.
Anti Anxiety Toolbox
by Sueperu
Last post
2 days ago
...See more Take a moment to just say something jovial and/or silly. A moment to just let loose and be the old you. Say something in a funny or witty mannerism. Do something free spirited. Do or say something that you used to say or do before anxiety came around. Or even put on an outfit that you used to love to wear. Do a little dance. (of course ignoring the anxiety as we have been practicing). Sometimes you just need to hear your own voice again. To feel like yourself again. It has helped me recently to speak in the mannerisms I used to speak. Joking to myself. Being witty. Even fiesty haha. It helps to hear our own voice amidst the noise in our heads. So take some time to just be your old self again. You're still YOU. Wonderful, smart, you. You just need a reminder. We got this guys. We are going to kick anxiety's butt to the curb and step out better and brighter than ever.
Hey! I need help
by communicativeShade9242
Last post
Thursday
...See more Looking for a permanent listener. It's really tiring to share everything from scratch to every new listener and sometimes they are not able to get. It's not their fault either. I will be kind and humble to you too and respect your time. Thank you.
Job stress and anxiety
by unicornbarb
Last post
Wednesday
...See more I have a part time job I like but there have been some big changes in the company causing me anxiety. I am a field rep for a 3rd party vendor going to various retail store doing projects for different products.   I can make my own schedule and flexible hours.  But now I'm being told I no longer have my local territory and will just be filling in for reps that are sick or on vacation and such.  This just blindsided me.  I have work scheduled through next week but that's it.  I really don't want to find a different job in this field.  I'm having major anxiety. 
Feeling Reassured: Share Your Go-To Comforts!
by Mya000
Last post
October 25th
...See more Hello everyone! I hope you’re all doing well today. I wanted to create a conversation where we can share the little things that help us feel reassured when anxiety creeps in. It can be anything—something common, unusual, small, or big! We all have our unique ways of finding reassurance, and I believe that sharing these can help us feel more connected and supported, and might inspire someone else in our community! I’d love to hear from you! What are three things that help you find comfort when anxiety strikes?
Losing own self...
by Toma24
Last post
October 19th
...See more Ever happened with you guys That you are a person with a giving nature, You can't say No to people and demand what you #Need and People who are constantly getting from you, taking everything you can give has no concern about your need and wellbeing? Never give any thought what you may need? Never show respect for ur space? All they are taking your generous nature for granted?  And at the end of the day you feel so wasted and empty that you can't give your self anything?  No time to work on your own dreams and hobbies?  You feel horribly empty?  The fear of losing own self is horrific.. Horrific... Horrific 💔
Dating
by AkiraJinWoo
Last post
October 12th
...See more Im going to be dating my longed for girlfriend and i want to know as much as i can about how i can make her feel better and how to deal her during her periods. please help me.
Need OCD accountability buddy
by inthequeue
Last post
October 10th
...See more Hello, I'm a recovering OCD suffered. I'm planning on going on a 3 month ban from my OCD compulsions. Anyone with OCD , who want to keep me accountable and check in daily, and support each other ?
You Are Not Alone: A Message for Those Struggling with Anxiety
by dtanushree
Last post
October 6th
...See more Hey everyone, I just wanted to take a moment to reach out to anyone who's been feeling overwhelmed, anxious, or like they're carrying the weight of the world on their shoulders. It's tough out there, and I get it—sometimes it feels like no one understands or that you're facing everything on your own. But trust me, you are NOT alone. ❣️ Whether you're battling racing thoughts, sleepless nights, or just trying to get through the day, know that there’s a community here that gets it. Anxiety is tough, and it can make even the smallest tasks feel impossible, but every step you take—no matter how small—is a victory. You’ve survived your hardest days so far, and that’s something to be proud of. I’d love to hear from you: What’s one small thing that has helped you cope with anxiety, even if it’s just for a moment? It could be a comforting routine, a breathing exercise, or even something you remind yourself when things get tough. Let’s share and lift each other up. 💙 Remember, your feelings are valid, and taking it one day at a time is perfectly okay. You've got this! ❤️ 
Game Apps for Anxiety
by thoughtfulmomma
Last post
October 5th
...See more I'd like to hear some recommendations for apps I could add to my phone (IOS) for anxiety relief.  Specifically, I'd like some games that are relaxing, easy, calming and can keep me distracted for a long time if needed.  I have tried several over the years but nothing I've really stuck with too much. I've had a major anxiety attack and I just need to find something that will help calm my mind.
Day long anxiety attack
by thoughtfulmomma
Last post
September 26th
...See more Struggling.  I wake up - anxiety.  I try to work - anxiety.  I try to get my errands done - anxiety. I've been up for about 8 hours now and I'm completely exhausted. My brain is really irritating me today.  It's so frustrating to have my brain tell me to be worried about something that doesn't even exist.  I'm using all of my "tools" and none of them are working.  Breathing, meditating, focusing, distraction, grounding, CBD.... It's a day long attack and nothing is helping to make it any better. What can I do?

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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.)