nervous and anxiety
Member
Join Date: Mar 2017
Posts: 22
Originally Posted by jwc1 
Im seven days sober,,,,the nervous and anxiety has hit me hard...ill be having a pretty good day then bam!!!!! Please help!!!!
Do you exercise? 30 minutes of exercise will take the edge off, especially resistance training. Even just a few sets of push ups will release anxiety fighting endorphins into your sytem.
How is your diet? Ditch the boxed or packaged food for fresh fruits, vegetables, and unprepared meats if you haven't already. Not only will the nutrition help with anxiety, but cooking can be relaxing while also keeping your mind busy. Anxiety attacks when you give it an opportunity to manifest. For many people boredom leads to anxiety, so stay busy.
Also, if you have to see a doc ask for a short prescription of Ativan or Xanax. These drugs are habit forming so only take one if you need it. Most docs are smart enough to only give you a couple weeks worth, but if they offer more refuse it. Also don't let him/her talk you into an antidepressant class drug unless everything else has failed. They can be extremely difficult to get off of for some people, and they're not something you want to take unless you have to.
Member
Join Date: Mar 2017
Posts: 11
I had a pretty big problem with that myself. Not sure if it'll work for you but I just stayed busy, I had a big piece of property I had neglected for awhile and just started working on it. Kept my mind occupied during the day and wore me out so I slept easier. I'm not one to deal with doctors much so that's just the route I took, I'm sure you can get something prescribed to help.
Administrator
Join Date: Aug 2003
Location: Dancing in the Light
Posts: 61,474
Please remember - Do not offer any kind of medical advice.
If you talk to your dr about your anxiety, clearly the best plan is to follow his advice. And, if you are looking for advice on antidepressants, talking to your dr is the way to go.
I have generalized anxiety and there are many things I do. One thing is exercise. I try to not add stress to my life, so I say 'No' if I don't think I can manage one more commitment. Yoga, meditation and breathing exercises are also very helpful.
If you talk to your dr about your anxiety, clearly the best plan is to follow his advice. And, if you are looking for advice on antidepressants, talking to your dr is the way to go.
I have generalized anxiety and there are many things I do. One thing is exercise. I try to not add stress to my life, so I say 'No' if I don't think I can manage one more commitment. Yoga, meditation and breathing exercises are also very helpful.
Member
Thread Starter
Join Date: Apr 2017
Posts: 92
Originally Posted by time4change79
I've dealt with Anxiety my whole life with and without alcoholism in the mix.
Do you exercise? 30 minutes of exercise will take the edge off, especially resistance training. Even just a few sets of push ups will release anxiety fighting endorphins into your sytem.
How is your diet? Ditch the boxed or packaged food for fresh fruits, vegetables, and unprepared meats if you haven't already. Not only will the nutrition help with anxiety, but cooking can be relaxing while also keeping your mind busy. Anxiety attacks when you give it an opportunity to manifest. For many people boredom leads to anxiety, so stay busy.
Also, if you have to see a doc ask for a short prescription of Ativan or Xanax. These drugs are habit forming so only take one if you need it. Most docs are smart enough to only give you a couple weeks worth, but if they offer more refuse it. Also don't let him/her talk you into an antidepressant class drug unless everything else has failed. They can be extremely difficult to get off of for some people, and they're not something you want to take unless you have to.
Do you exercise? 30 minutes of exercise will take the edge off, especially resistance training. Even just a few sets of push ups will release anxiety fighting endorphins into your sytem.
How is your diet? Ditch the boxed or packaged food for fresh fruits, vegetables, and unprepared meats if you haven't already. Not only will the nutrition help with anxiety, but cooking can be relaxing while also keeping your mind busy. Anxiety attacks when you give it an opportunity to manifest. For many people boredom leads to anxiety, so stay busy.
Also, if you have to see a doc ask for a short prescription of Ativan or Xanax. These drugs are habit forming so only take one if you need it. Most docs are smart enough to only give you a couple weeks worth, but if they offer more refuse it. Also don't let him/her talk you into an antidepressant class drug unless everything else has failed. They can be extremely difficult to get off of for some people, and they're not something you want to take unless you have to.
Member
Thread Starter
Join Date: Apr 2017
Posts: 92
Originally Posted by Anna
Please remember - Do not offer any kind of medical advice.
If you talk to your dr about your anxiety, clearly the best plan is to follow his advice. And, if you are looking for advice on antidepressants, talking to your dr is the way to go.
I have generalized anxiety and there are many things I do. One thing is exercise. I try to not add stress to my life, so I say 'No' if I don't think I can manage one more commitment. Yoga, meditation and breathing exercises are also very helpful.
If you talk to your dr about your anxiety, clearly the best plan is to follow his advice. And, if you are looking for advice on antidepressants, talking to your dr is the way to go.
I have generalized anxiety and there are many things I do. One thing is exercise. I try to not add stress to my life, so I say 'No' if I don't think I can manage one more commitment. Yoga, meditation and breathing exercises are also very helpful.
Member
Join Date: Dec 2016
Location: Rupert ID
Posts: 469
Originally Posted by jwc1
Im seven days sober,,,,the nervous and anxiety has hit me hard...ill be having a pretty good day then bam!!!!! Please help!!!!
p***enger
Join Date: Nov 2012
Location: NYC
Posts: 19,025
I'm naturally high-strung (to say the least) and was outrageously jittery in early sobriety -- I understand where you're coming from.
In early sobriety I didn't know what to do with all that energy. I'd been used to suppressing it by drinking. One thing I did was walk, walk, walk-- to AA meetings, convos with other alcoholics, museums, anything. Trapped in my apartment with nothing to do, my jitters felt like anxiety. But when I was moving, not so much.
Over time, find healthy ways to use your high energy & it won't often seem unbearably jittery. Especially -- I agree w/Anna -- if you learn to practice daily meditation. Meditation teaches you a way to slow things down.
In early sobriety I didn't know what to do with all that energy. I'd been used to suppressing it by drinking. One thing I did was walk, walk, walk-- to AA meetings, convos with other alcoholics, museums, anything. Trapped in my apartment with nothing to do, my jitters felt like anxiety. But when I was moving, not so much.
Over time, find healthy ways to use your high energy & it won't often seem unbearably jittery. Especially -- I agree w/Anna -- if you learn to practice daily meditation. Meditation teaches you a way to slow things down.
Member
Thread Starter
Join Date: Apr 2017
Posts: 92
Originally Posted by gregknight
It's a pain in the nether-regions to deal with, but it is not at all uncommon. It will pass, day by day. Try to find nice quiet places to spend as much time as possible. I dealt with it by turning the ringer off the phone, plopping in front of the TV and watching mindless, funny, (If possible.) shows. Distract your mind, breathe, drink some ice-water.
Member
Thread Starter
Join Date: Apr 2017
Posts: 92
Originally Posted by courage2
I'm naturally high-strung (to say the least) and was outrageously jittery in early sobriety -- I understand where you're coming from.
In early sobriety I didn't know what to do with all that energy. I'd been used to suppressing it by drinking. One thing I did was walk, walk, walk-- to AA meetings, convos with other alcoholics, museums, anything. Trapped in my apartment with nothing to do, my jitters felt like anxiety. But when I was moving, not so much.
Over time, find healthy ways to use your high energy & it won't often seem unbearably jittery. Especially -- I agree w/Anna -- if you learn to practice daily meditation. Meditation teaches you a way to slow things down.
In early sobriety I didn't know what to do with all that energy. I'd been used to suppressing it by drinking. One thing I did was walk, walk, walk-- to AA meetings, convos with other alcoholics, museums, anything. Trapped in my apartment with nothing to do, my jitters felt like anxiety. But when I was moving, not so much.
Over time, find healthy ways to use your high energy & it won't often seem unbearably jittery. Especially -- I agree w/Anna -- if you learn to practice daily meditation. Meditation teaches you a way to slow things down.
Do your best
Join Date: Aug 2014
Posts: 67,047
Originally Posted by jwc1
whats 478 breathing exercise????
The 4-7-8 (or Relaxing Breath) Exercise
This breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
(From Dr Weil's Website - there is also YouTube videos demonstrating this)
All is Change
Join Date: Jun 2009
Location: Australia
Posts: 1,282
Mini Anapana Meditation
Guidelines
A Mini Anapana session should be conducted in a quiet hall or room suitable for meditation
Participants must listen and practice carefully, sitting with their backs straight while maintaining complete silence through out the entire session
Neither the person hosting the session nor anyone else should give any other instructions, live or recorded; the only instructions given should be that of Mr. Goenka's Mini Anapana recording
There should be no charge whatsoever for attending a Mini Anapana session
Note: Participants who attend Mini Anapana sessions will not be considered as "Old Students" in this tradition. They can not participate in any programs designated as "For Old Students only".
Materials
Part 1: Introduction by Mr. S.N. Goenka (15 mins - video)
Part 2: Practice Session (10 mins - audio only)
Part 1 & Part 2 combined: Introduction and Practice Session (http://audio.server.dhamma.org/audio...inGS_Audio.mp3)
Notes:
Left click on the link to play the video/audio. Right click to download from the menu.
It is recommended to sit for Parts 1 and 2 in one 25 min sequence the first time. Thereafter, Part 2 audio (PRACTICE SESSION) can be used for regular practice.
Guidelines
A Mini Anapana session should be conducted in a quiet hall or room suitable for meditation
Participants must listen and practice carefully, sitting with their backs straight while maintaining complete silence through out the entire session
Neither the person hosting the session nor anyone else should give any other instructions, live or recorded; the only instructions given should be that of Mr. Goenka's Mini Anapana recording
There should be no charge whatsoever for attending a Mini Anapana session
Note: Participants who attend Mini Anapana sessions will not be considered as "Old Students" in this tradition. They can not participate in any programs designated as "For Old Students only".
Materials
Part 1: Introduction by Mr. S.N. Goenka (15 mins - video)
Part 2: Practice Session (10 mins - audio only)
Part 1 & Part 2 combined: Introduction and Practice Session (http://audio.server.dhamma.org/audio...inGS_Audio.mp3)
Notes:
Left click on the link to play the video/audio. Right click to download from the menu.
It is recommended to sit for Parts 1 and 2 in one 25 min sequence the first time. Thereafter, Part 2 audio (PRACTICE SESSION) can be used for regular practice.
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