Traumatic Experiences Community Daily Check-in Friday 2017

Hi Everyone,

I'm so glad you're here this morning.

One thing I really struggle with during the holidays is my anxiety.

Getting into a pattern of rethinking your fears helps train your brain to come up with a rational way to deal with your anxious thoughts.

Anxiety disorders can range from a generalized anxiety disorder (GAD), which is intense worrying that you cant control, to panic disorder -- sudden episodes of fear, along with heart palpitations, trembling, shaking, or sweating.

Stay in your time zone.
Anxiety is a future-oriented state of mind. So instead of worrying about whats going to happen, reel yourself back to the present, says Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. Ask yourself: Whats happening right now? Am I safe? Is there something I need to do right now? If not, make an appointment to check in with yourself later in the day to revisit your worries so those distant scenarios dont throw you off track, she says.

Panic attacks can often make you feel like youre dying or having a heart attack. Remind yourself: Im having a panic attack, but its harmless, its temporary, and theres nothing I need to do, Chansky says. Plus, keep in mind it really is the opposite of a sign of impending death -- your body is activating its fight-or-flight response, the system thats going to keep you alive, she says.

Fact-check your thoughts.
People with anxiety often fixate on worst-case scenarios, Chansky says. To combat these worries, think about how realistic they are. Say youre nervous about a big presentation at work. Rather than think, Im going to bomb, for example, say, Im nervous, but Im prepared. Some things will go well, and some may not, she suggests. Getting into a pattern of rethinking your fears helps train your brain to come up with a rational way to deal with your anxious thoughts.

Ask for a second opinion.
Call or text a friend or family member and run through your worries with them, Chansky says. Saying them aloud to someone else can help you see them clearly for what they are. It can also help to write your fears on paper.

Watch a funny video.
This final tactic may be the easiest one yet: Cue up clips of your favorite comedian or funny TV show. Laughing is a good prescription for an anxious mind, Chansky says. Research shows that laughter has lots of benefits for our mental health and well-being; one study found that humor could help lower anxiety as much as (or even more than) exercise can.

What works best for you?

What's your anxiety feel like?

Have you tried any new coping techniques lately?