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Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
 December 12th
...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]
SoulfullyAButterfly profile picture
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
 December 10th
...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.
daydreammemories profile picture
Reminder✨️🌌
by daydreammemories
Last post
 December 4th
...See more
Emmur profile picture
Join The Anxiety Support Taglist!
by Emmur
Last post
 October 20th
...See more This thread lets us update our Tag List through an automated system. This Tag List is used to send you a notification when a new Check-In or Event thread is posted. To add yourself to this taglist, press the "Post to Thread" button at the very bottom of this page, and write inside the box the exact words: Please add me Then click the "Post" button at the bottom. To remove yourself from this taglist, press the Post to Thread button and write the exact words: Please remove me Then click "Post" Updated by @tommy - 16 Dec 2023 @daydreammemories - 20 Oct 2024 @0hMakayla @22butterflies @3Rabbits @42Matt42The564Listener @4DarkSouls @95969 @Aamberr410 @AbbyHarris1976 @acesarrow @adaptablePomegranate1115 @AddictedTealover98 @Adeline12345 @Admirablerainbow2825 @adorableFern7820 @agreeableCoconut5361 @agreeableSquare9389 @agreeableTangerine2563 @agreeableWillow7545 @Ahava1205 @Aireal2034 @Akunin11 @AllisonPena @alyssakate346 @allyswift @ALove3 @AlwaysAnxious1998 @AlwaysForYou197 @ambitiousNorth1459 @AmeliaPond4578 @AmeneH @amiablePal9825 @AmyGrace55555 @Amyrachelle08 @Aniconic @AnisneyRobin @Annabanana1014 @annedromeda844 @anonymous1628 @Anrai @AnxietyAt40 @Anxiousbean2310 @AnxiousPana @Apeatrice @Apollorosedove @arrowway0812 @ArtDraw27 @Ashcash10 @Ashleeta777 @Assirac08 @AstronomySkies @AutiBoy @AverageAbigail @axlyxx27 @AzureWinter @B00nasaurusr3x 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HealingTalk profile picture
Check-in, Anxiety Support, 16 to 28 of February 2023
by HealingTalk
Last post
 June 20th, 2023
...See more Do you worry more about the near or the distant future? Some of our worries might be pointing continuously to the present, for example to our health or our current situation in life, which might not meet our previous expectations or standards. Other worries might focus on how things will develop tomorrow or in a few hours. Others might focus further away in time, like on challenges we might face some months ahead. We might also worry about things years or even decades ahead in the future. ------------------------- Questions: * Do you worry most about your current situation, about things in the near future, or about things that lie months, years, or decades ahead? * How do you deal with these different types of worries? * How have you been feeling these days? ------------------------- All questions are optional. You can add any comments you wish, as they come to your mind. I look forward to your answers! ------------------------- To receive check-in notifications, click HERE [https://www.7cups.com/forum/AnxietySupport_53/AnxietySupportCommunityTeam_425/JoinTheAnxietySupportTaglist_211697/?p=19] Learn HERE [https://www.7cups.com/forum/7CupsLeadership_188/SubcommunityHelpWanted_2306/HelpWantedForumSupport_260791/] how to join the Anxiety Support forum team. We welcome you with open arms! ------------------------- Tagging taglist subscribers: [phantom-tagged AS taglist]
HealingTalk profile picture
Check-in, Anxiety Support, 1 to 15 of February 2023
by HealingTalk
Last post
 March 2nd, 2023
...See more Calming down: Let's share what works for us! Calming ourselves by our own means, even a bit, is great in itself, we have some tools always at hand to make us feel better. But it's also important, I think, as a way of self-regulation. The fact that we can do it ourselves improves our self-confidence that we can reduce our anxiety when needed. It's under our control to some extent. This increased confidence might decrease base anxiety even further, in a "virtuous circle". That's why it's important, I think, to try, learn and practice relaxation and calming techniques. There are many, many of them. Among so many options, it's very valuable and encouraging to know which ones actually work for other people. So we might try them knowing they are not just something written in a book or article, but it works for someone we know. I propose we share what things work for each of us to calm and make us feel better when dealing with anxiety. I will start with my (incomplete) personal list, not intended as a recommendation, but as a prompt to share ideas among us: Meditation: it gives me a baseline for each day and lets me see what's going on in my head from a kind of external "real me" perspective. I sit down on a high cushion, legs crossed on a mat, and focus on my breath. Cutting down on coffee: I love coffee. But it increases much my anxiety. So I adopted a "zero coffee policy". I have an expresso from time to time though... Breathing: Emptying totally my lungs, then filling them to the brim and waiting a few seconds before releasing. Repeating some times, at any time of the day. Stretching: I hold a lot of tension in muscles, particularly in my calves. Stretching releases tension and makes me feel more comfortable and relaxed. Walking: long walks are at the same time a great release of stress (by exercising) and a distracting, rhythmic activity. Doing it mindfully makes it more effective for me. Music I use it in two alternative ways; as a soothing background, and as an enjoyable focus of attention, that keeps any other thoughts away. Awareness: stopping now and then to check what's going on in my mind. I don't use all these things every day, but frequently, And it's reassuring to me that I can count on them at any time to feel better. ------------------------- Some Online Resources: 8 Soothing Techniques to Help Relieve Anxiety - University Hospitals: https://www.uhhospitals.org/blog/articles/2020/04/8-soothing-techniques-to-help-relieve-anxiety [https://www.uhhospitals.org/blog/articles/2020/04/8-soothing-techniques-to-help-relieve-anxiety] Anxiety management strategies - BeyondBlue: https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies [https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies] Relaxation techniques for stress - MedlinePlus: https://medlineplus.gov/ency/patientinstructions/000874.htm [https://medlineplus.gov/ency/patientinstructions/000874.htm] Relaxation Techniques: Learn How to Manage Stress - WebMD: https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot [https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot] Relaxation - Mind.org: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/ [https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/] Relaxation Techniques for Stress Relief - Helpguide: https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm [https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm] ------------------------- Questions: - What things you do to calm down? - What other things would you like to try? - How have you been feeling these days? ------------------------- All questions are optional. You can add any comments you wish, as they come to your mind. I look forward to your answers! ------------------------- To receive check-in notifications, click HERE [https://www.7cups.com/forum/AnxietySupport_53/AnxietySupportCommunityTeam_425/JoinTheAnxietySupportTaglist_211697/?p=19] Learn HERE [https://www.7cups.com/forum/7CupsLeadership_188/SubcommunityHelpWanted_2306/HelpWantedForumSupport_260791/] how to join the Anxiety Support forum team. We welcome you with open arms! ------------------------- Tagging taglist subscribers: [phantom-tagged AS taglist]

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!

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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.)