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Found 3 results

  1. Just wanted to share a talk that I came across recently that has helped me in my quest to reduce anxiety. Here thoughts going round and round in your head that can cause anxious feelings can be countered by beautiful words either in song or prose or thoughts from your past. Of course maybe we didn't experience the 'warm and tender childhood that she experienced, to look back on. But never the less, when hearing songs or reading prose that I love, I can see that I am 'uplifted' even in my current state of unwellness. You can find her talk by googling: Insight timer Innerspace glasgow mastering anxiety I find her words powerful and come back to them often. Hope it can be of help to you if you suffer.
  2. DBT SKILLS: WISE MIND - MINDFULNESS Intro and Disclaimer found here: https://www.depressionforums.org/forums/topic/150755-dbt-skills-for-recovery-posts/?tab=comments#comment-1457564 Mindfulness is also known as Meditation. It has been taught in many religions. In the 1980s, Jon Kabat-Zinn introduced it to help hospital patients cope with chronic pain problems. It has more recently been used in psychotherapy. Studies showed that these skills were effective at reducing the odds of having another major depressive episode; reducing symptoms of anxiety, reducing chronic pain, decreasing binge eating, increasing tolerance of distressing situations, increasing relaxation, and increasing skills to cope with difficult situations. Marsha Linehan considers mindfulness to be one of the most important core skills of DBT because of these findings. (DBTSW) Mindfulness is basically being aware: noticing things, your physical position, the sensations you feel, the things you hear, the things you smell, the things you see. How you are feeling. Mindfulness is *staying in the moment.* It is noticing things without judgement and accepting them as they truly are. (Almost exact quote from DBTSW as well as Nat notes) Mindful Breathing The primary focus in Mindfulness Meditation is the breathing. However, the primary goal is a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance. 1. Sit comfortably, with your eyes closed and your spine reasonably straight. 2. Direct your attention to your breathing. 3. When thoughts, emotions, physical feelings or external sounds occur, simply accept them, giving them the space to come and go without judging or getting involved with them. 4. When you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, then gently bring the attention back to your breathing. It’s ok and natural for thoughts to arise, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing. (Man. exact quote) My experiences: ~ Experience A ~ My husband once taught me a meditation similar to the above. I have no idea what his source was, as this was 25 years ago at the time of this posting. 1. When paying attention to your breathing, count each breath until you get to 10. 2. Every time you reach 10, begin at 1 again. 3. If you get past 10 as you may have mindlessly kept going (this always happens to me at one point), as listed above, gently bring your attention back and once again begin at 1. Most times I fell asleep, lol. I was always relaxed when I didn’t fall asleep. I’m pretty sure that I fell asleep because I was so relaxed. ~Experience B ~ In my class, we ended every class with Mindful Meditation. We were usually running out of time and sometimes it was as short as two minutes! Sometimes it was a visual meditation, and either way it was always vocally directed by one of our facilitators. I still felt more relaxed afterwards. There was a feeling of…the words I want to use is fresh and new. Wise Mind This section is not made up by me of course. My manual has a picture of two circles that are close enough together that there is an overlap in the middle. I’m assuming this came from the Marsha Linehan originally. Each circle had a label: Reasonable Mind and Emotional Mind. The overlap section was labelled as Wise Mind. Wise mind is what we want to aim for being in. The following information I am sharing is purely my notes. Some of this info may have come from the sources I’ve cited, I don’t know, it is word for word what I have written down as a list during class discussions. Reasonable Mind Wise Mind Emotional Mind Water Air/Earth Fire Calm Grounded Emotions in control Problem solving Warm Out of control Logical Curious Sensitive Cold Calm Chaos Facts Have time Stormy In control Better decisions Unpredictable Analytical Intuition Vulnerable Little emotion I am in control Hot/passion Practical Balance Impulsivity Free from conflict Anxiety Peace Intense Unhibited Overwhelming Explosive Danger Poor decisions Can you tell that a bunch of people with BPD, Depression and Anxiety came up with the above items? The Emotional column looks pretty busy! (Nat) Edit: i should add here that Mindfulness increases your chances of achieving a wise mind. The more skillful you become, the more your wise mind will be present. *End edit* At this point, I’m not sure what to add without getting into a whole bunch of stuff. There’s just too many worms to explode everywhere. So I’m going to cut it off here and see where it leads. I do hope this all helps some people, if it is even one person, it will make my day or more. Comment below if you wish. Discuss. Talk it out. Ask questions. Next Thread: https://www.depressionforums.org/forums/topic/150791-dbt-skills-2-~-the-what-skills/
  3. By Roni Caryn Rabin May 9, 2016 2:30 pmMay 9, 2016 2:30 pm Photo Credit Oliver Munday May 9, 2016 2:30 pm I’m a worrier. Deadlines, my children, all the time they spend online — you name it, it’s on my list of worries. I even worry when I’m not worried. What am I forgetting to worry about? Turns out I’m not alone. Two out of five Americans say they worry every day, according to a new white paper released by Liberty Mutual Insurance. Among the findings in the “Worry Less Report”: Millennials worry about money. Single people worry about housing (and money). Women generally worry more than men do and often about interpersonal relationships. The good news: Everyone worries less as they get older. “People have a love-hate relationship with worry,” said Michelle Newman, a professor of psychology and psychiatry at Pennsylvania State University, who was not involved in the writing of the report. “They think at some level that it helps them.” The belief that worrying somehow helps to prevent bad things from happening is more common than you might think. Researchers say the notion is reinforced by the fact that we tend to worry about rare events, like plane crashes, and are reassured when they don’t happen, but we worry less about common events, like car accidents. But that doesn’t mean all worrying is futile. “Some worry is actually good for you,” said Simon A. Rego, the author of the new report and a cognitive behavioral psychologist who specializes in anxiety disorders and analyzed decades of research on worrying for the paper. “It’s what we call productive or instructive worry, that can help us take steps to solve a problem.” One study published in 2002 recruited 57 young adults and asked them to list their worries in a diary for seven days and rate each worrying episode. When the researchers analyzed the results, they determined that about 20 percent of the worries were about anticipating a negative outcome in the future. But nearly half of all the documented worries reflected a process of problem solving. While that can be constructive, people who worried a lot and couldn’t control their worrying were less likely to find a solution to their problem. The researchers, Marianna Szabo, now at the University of Sydney, and Peter F. Lovibond of the University of New South Wales in Australia, concluded that failing to come up with solutions may actually lead to more pathological worrying. In 2007, the same researchers tried to correlate aspects of worrying with specific components of problem solving, like defining the problem, gathering information, generating solutions, evaluating and choosing a solution. Once again, they concluded about half the cognitive content of the worry episodes included attempts to solve a problem. Once people devise a solution, they quit worrying one-third of the time. But people found it hard to stop worrying if they weren’t satisfied with the solution they came up with. People “get caught up in the worry itself,” Dr. Newman said. “It becomes so habitual, I call it ‘a process looking for content.’” That kind of worrying can get out of hand. “Excessive worriers have multiple domains that they worry about, and if something triggers a worry in one domain, it can seep into other areas,” Dr. Rego said, “and things can move back and forth like wildfires — once one gets going, it can start other fires as well.” Worrying, a cognitive process, should not be confused with anxiety, which generally refers to an emotional state of unease that also includes worry. While 38 percent of people worry every day, most of them do not have anxiety. Generalized anxiety disorder, the primary feature of which is excessive and uncontrollable worrying, affects only 2 to 5 percent of the population. Liberty Mutual Insurance officials commissioned the report to better understand how Americans can “break the worry cycle,” since the insurance business is designed “around helping people live with less worry,” said Margaret Dillon, the company’s executive vice president and chief customer officer for the United States, adding that it could also help them develop the most appropriate products. The report noted, for example, that top worries for people ages 25 to 44 are about finances and housing, she said. If you’re worried about your worrying, the report suggests some coping strategies, including: Divide and conquer Try to come up with a solution to a worrisome problem by breaking it down into four parts: defining the problem, clarifying your goals, generating solutions and experimenting with solutions. Grab a pen and paper and brainstorm, the report suggests.Studies have shown this approach can help ease depression and anxiety. Practice mindfulness Choose a routine activity or part of the day and try to experience it fully. Set aside concerns, and try to be “in the moment.” Schedule a worry session Pick a designated time of day to mull your problems. If a worrying thought enters your mind outside of your scheduled worry session, jot it down so you can think about it during your scheduled worry time. Then get back to your day. Practice accepting uncertainty Notice your thoughts and label them (as in, “there is the thought that I can’t manage”). Let go of tension in your body; soften your forehead, drop your shoulders and relax your grip.
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