I will look into it however money is pretty tight at the moment
And yep those are the basics the other things i mean. Lavender is really nice and you could use a little tea with passion flower as well before bed too course not too much if you have a problem drinking fluids too close to sleep.
Thank you,
Mike
One More Step
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NinjaFrodo
- Posts: 1263
- Joined: Wed Aug 18, 2004 3:00 am
Here is the link to the Letting Go thread which is designated for venting
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
Beranger -
I think that is most often the case. Most of do not have that many spontaneous panic attacks. Almost always there is some underlying stress, fear, or anticipation.
It's good that you can identify work as a source of stress. At least by identifying your stressors, you have an opportunity to address ways to cope. I certainly understand the situation you describe. That was me a few years ago. I finally left the engineering field because of the stress and the fact that it never fulfilled me. I work for another engineering firm now, but I do exclusively cost management so the stress factor is much lower.
I'm glad that you are finding helpful information and people in this thread and that I could connect with you personally. That makes me very happy. There are a lot of folks that regularly contribute to this thread as well and all of us working together towards a common goal definitely creates synergy.
You're post on good sleep habits is very helpful. I've seen this information before, but it's always good to get reinforcement. Many of the topics you covered I still need to try. I have a hard time changing the bad habits I've already developed. You would think I would be quick to change them for the obvious benefits of consistent, quality sleep. But I guess that why habits are called habits.
Jamie
I think that is most often the case. Most of do not have that many spontaneous panic attacks. Almost always there is some underlying stress, fear, or anticipation.
It's good that you can identify work as a source of stress. At least by identifying your stressors, you have an opportunity to address ways to cope. I certainly understand the situation you describe. That was me a few years ago. I finally left the engineering field because of the stress and the fact that it never fulfilled me. I work for another engineering firm now, but I do exclusively cost management so the stress factor is much lower.
I'm glad that you are finding helpful information and people in this thread and that I could connect with you personally. That makes me very happy. There are a lot of folks that regularly contribute to this thread as well and all of us working together towards a common goal definitely creates synergy.
You're post on good sleep habits is very helpful. I've seen this information before, but it's always good to get reinforcement. Many of the topics you covered I still need to try. I have a hard time changing the bad habits I've already developed. You would think I would be quick to change them for the obvious benefits of consistent, quality sleep. But I guess that why habits are called habits.
Jamie
"Common things occur commonly. Uncommon things don't. Therefore, when you hear hoofbeats, think horses, not zebras." -- C.J. Peters
THH -
I'll take your word on that one - I'm just getting impatient waiting! I'm certain that eventually my body with adjust and I'll return to a more healthy sleep cycle. And once I get back to a more consistent work schedule I suspect the consistency of waking at the same time and going to bed at the same time every day will further reinforce a more normal cycle.
I have tried a number of prescription, OTC, and natural/herbal remedies myself, unfortunately with not luck. I tend to be very sensitive to taking any sorts of medication or supplements and often have side effects or just increased anxiety out of fear of side effects. So I'll probably just stick to trying to work on correcting my sleep habits.
Jamie
I'll take your word on that one - I'm just getting impatient waiting! I'm certain that eventually my body with adjust and I'll return to a more healthy sleep cycle. And once I get back to a more consistent work schedule I suspect the consistency of waking at the same time and going to bed at the same time every day will further reinforce a more normal cycle.
I have tried a number of prescription, OTC, and natural/herbal remedies myself, unfortunately with not luck. I tend to be very sensitive to taking any sorts of medication or supplements and often have side effects or just increased anxiety out of fear of side effects. So I'll probably just stick to trying to work on correcting my sleep habits.
Jamie
"Common things occur commonly. Uncommon things don't. Therefore, when you hear hoofbeats, think horses, not zebras." -- C.J. Peters
Mike -
Glad to hear you got a few good nights of sleep. Has the pattern continued? I hope it continues to work well for you.
That's very generous of you to review my belief about sleep. I think my biggest issues are as follows, all of which are based on my actual experiences or mistaken beliefs:
1) I won't be able to fall asleep; rather I'll lay in bed awake for hours.
2) If I get too tired, I'll become anxious and when I lay down in bed I'll start to panic.
3) When I get very tired during the day, I won't be able to cope with stress and anxiety. I need to nap to function.
4) When I try to sleep at night, I am only able to sleep for a few hours and then I wake up in the middle of the night with nothing to do.
5) I waste too much of my daytime making up for lost sleep during the night. I don't get enough time with my partner or to do activities that require daylight.
6) I can't control my dreams and often I have unpleasant or disturbing dreams that cause anxiety when I wake up. Occasionally I'll panic during sleep or wake up in a panic.
That's all I can think of for now. If I come up with others I'll post them. I'm curios what you will come up with for positive affirmations. I can develop positive responses, but I don't tend to believe them since they are contrary to my experiences. It will be helpful to get another person's viewpoint.
Jamie
Glad to hear you got a few good nights of sleep. Has the pattern continued? I hope it continues to work well for you.
That's very generous of you to review my belief about sleep. I think my biggest issues are as follows, all of which are based on my actual experiences or mistaken beliefs:
1) I won't be able to fall asleep; rather I'll lay in bed awake for hours.
2) If I get too tired, I'll become anxious and when I lay down in bed I'll start to panic.
3) When I get very tired during the day, I won't be able to cope with stress and anxiety. I need to nap to function.
4) When I try to sleep at night, I am only able to sleep for a few hours and then I wake up in the middle of the night with nothing to do.
5) I waste too much of my daytime making up for lost sleep during the night. I don't get enough time with my partner or to do activities that require daylight.
6) I can't control my dreams and often I have unpleasant or disturbing dreams that cause anxiety when I wake up. Occasionally I'll panic during sleep or wake up in a panic.
That's all I can think of for now. If I come up with others I'll post them. I'm curios what you will come up with for positive affirmations. I can develop positive responses, but I don't tend to believe them since they are contrary to my experiences. It will be helpful to get another person's viewpoint.
Jamie
"Common things occur commonly. Uncommon things don't. Therefore, when you hear hoofbeats, think horses, not zebras." -- C.J. Peters
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manofmusic
- Posts: 711
- Joined: Wed Jul 01, 2009 12:07 am
- Location: Canada
It looks like I've officially beat the caffeine, extra sugar and extra salt thing. My body feels like it no longer craves it the way it used to. I haven't started back to WW yet. I'm going to wait until the end of summer and see if I can continue this on my own. If I'm struggling then, I'll go back.
As for the sleep thing, I find it helps if I just relax for about an hour before I fall asleep. I'll read, watch TV (nothing graphic), or listen to mellower tunes. I don't drink anything 2 hours before I go to sleep and now that I've cut out the extra salt and sugar and caffeine, I fall asleep faster and I wake up more refreshed. Now, mind you, I still have my nights where I toss and turn, but those are now few and far between. I also don't exercise after dinner. That keeps my heart pumping too fast at night. It also helps to get a good bed - maybe with a pillow top or maybe a firmer matress.
This week my new plan is to not take certain jerks at work (or anywhere else) seriously. I have a problem with taking thinks personally. I've made progress on that, but not to the extent I should. I want to learn to brush off all of the smart a** comments and generally uncalled for jerky attitudes. My goal is to go into work with a good attitude and a feeling like I can take on any problem and I want to leave work with a sense of accomplishment and a general good feeling.
This one may be tougher than the extra salt thing............................
As for the sleep thing, I find it helps if I just relax for about an hour before I fall asleep. I'll read, watch TV (nothing graphic), or listen to mellower tunes. I don't drink anything 2 hours before I go to sleep and now that I've cut out the extra salt and sugar and caffeine, I fall asleep faster and I wake up more refreshed. Now, mind you, I still have my nights where I toss and turn, but those are now few and far between. I also don't exercise after dinner. That keeps my heart pumping too fast at night. It also helps to get a good bed - maybe with a pillow top or maybe a firmer matress.
This week my new plan is to not take certain jerks at work (or anywhere else) seriously. I have a problem with taking thinks personally. I've made progress on that, but not to the extent I should. I want to learn to brush off all of the smart a** comments and generally uncalled for jerky attitudes. My goal is to go into work with a good attitude and a feeling like I can take on any problem and I want to leave work with a sense of accomplishment and a general good feeling.
This one may be tougher than the extra salt thing............................
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NinjaFrodo
- Posts: 1263
- Joined: Wed Aug 18, 2004 3:00 am
1) I won't be able to fall asleep; rather I'll lay in bed awake for hours.
2) If I get too tired, I'll become anxious and when I lay down in bed I'll start to panic.
3) When I get very tired during the day, I won't be able to cope with stress and anxiety. I need to nap to function.
4) When I try to sleep at night, I am only able to sleep for a few hours and then I wake up in the middle of the night with nothing to do.
5) I waste too much of my daytime making up for lost sleep during the night. I don't get enough time with my partner or to do activities that require daylight.
6) I can't control my dreams and often I have unpleasant or disturbing dreams that cause anxiety when I wake up. Occasionally I'll panic during sleep or wake up in a panic.
1)I fall asleep easily. I fall asleep within minutes of getting into bed.
2)When i'm really tired, I calm my body down with positive comforting self-talk, guided meditations or breathing techniques.
I am very good at calming myself down with anxiety
3)I pace myself during the day, I take the time to relax before getting too overwhelmed. I listen to the limits of my body and expect nothing more from myself. I do not push myself beyond my limits.
Everyday I become even better at coping with stress and anxiety
I do not beat myself up for not being a certain way. I see how I want to be, I make a plan of action and work towards my goal and I accept myself for who i am during the whole process.
4)I always get a really great quality of sleep, I wake up feeling very refreshed and excited for the day ahead of me.
5)I organize my time wisely. I spend time being productive, time relaxing, time having fun and time with my partner.
6)I get very curious about the dreams I have no matter if they are good or bad. I know they are only dreams and I know when i'm having a dream they cannot actually hurt me.
Here is the link to the Letting Go thread which is designated for venting
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
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NinjaFrodo
- Posts: 1263
- Joined: Wed Aug 18, 2004 3:00 am
It will take more than affirmations however. It would be more beneficial if you use thought replacement a few hours before bed and i guess during the day.
1)I fall asleep every night and I will always fall asleep. Some nights It takes me longer to fall asleep than other nights and thats alright. I have handled this outcome many times and I can handle it many more times if i have to, I will just feel really tired and drained the next day. I have already experienced the worst with this problem and it can only get better. I am making effort to improve and even if progress is slow, i am still making progress and I will still get to where i need to go.
2)Getting too tired is very uncomfortable and can create panic. I have experienced panic many times and I have lived through each one of them and I can live through many more times. I have many skills in which to calm myself down and I know that the panic eventually ends. The less attention i put towards the panic the shorter time it lasts. If it gets too bad then I can use things like humor and comedy shows, nice music or thoughts of amazing moments in my life.
3)I struggle to cope with stress and anxiety when I get very tired during the day but I always cope with it. It may feel very uncomfortable but i still live through it. If i wasn't able to cope with the anxiety and stress then it would have caused me to die instantly. I have some coping skills and I'm working to improve them and I get better at them on a daily basis as long as i keep practicing them.
4)I have in the past only been able to sleep for a few hours at a time and haven't had much to do. I am working on relaxing myself so i can sleep longer and I realized that this fear gives me the message that i need to prepare. I can write out a list of things I can do in the case where i do wake up and can't fall back asleep. Some of the things that i might put on my list are reading, listening to music, going on stresscenter and posting or researching about a certain topic i am interested in, writing down the person I'm hoping to become and visualize it as clear as i can, use relaxation cd or guided meditation, watch youtube videos...and when i feel more calm and relaxed again i can get myself back into bed and try to fall back asleep.
5)I know that poor sleep can really negatively effect anybody's life. It causes feelings of exhaustion, lack of motivation, anxiety and depression. These feelings play a huge role when it comes to accomplishing tasks and spending time with people. I am not proud that I am not function the way I would like but this is how someone with poor sleep quality is expected to function and so its reasonable that I too function this way. I am taking the steps to correct this, progression may very well be slow in the beginning but I will overcome this as long as i keep trying. Its like a ship...changing the direction a ship travels by even 1 degree with change the final destination. Making progress works the same way. I accept myself for who I am and I desire to be better than this and so I am working towards this. I accept myself now, i will accept myself during my progression and I will accept myself when i reach my goal.
6)I cannot control my dreams but I can get curious about them. If I can demystify my dreams but looking through dream dictionaries or books about dream interpretation then I will take the fear away from them and I might even learn something about myself.
The dream thing i had that to and i googled dream dictionary and had been trying to decifer my dreams. I would wake up and write my whole dream in a dream journal i had and then eventually my dreams actually went away.
I hope this helps and let me know what happens.
Mike
1)I fall asleep every night and I will always fall asleep. Some nights It takes me longer to fall asleep than other nights and thats alright. I have handled this outcome many times and I can handle it many more times if i have to, I will just feel really tired and drained the next day. I have already experienced the worst with this problem and it can only get better. I am making effort to improve and even if progress is slow, i am still making progress and I will still get to where i need to go.
2)Getting too tired is very uncomfortable and can create panic. I have experienced panic many times and I have lived through each one of them and I can live through many more times. I have many skills in which to calm myself down and I know that the panic eventually ends. The less attention i put towards the panic the shorter time it lasts. If it gets too bad then I can use things like humor and comedy shows, nice music or thoughts of amazing moments in my life.
3)I struggle to cope with stress and anxiety when I get very tired during the day but I always cope with it. It may feel very uncomfortable but i still live through it. If i wasn't able to cope with the anxiety and stress then it would have caused me to die instantly. I have some coping skills and I'm working to improve them and I get better at them on a daily basis as long as i keep practicing them.
4)I have in the past only been able to sleep for a few hours at a time and haven't had much to do. I am working on relaxing myself so i can sleep longer and I realized that this fear gives me the message that i need to prepare. I can write out a list of things I can do in the case where i do wake up and can't fall back asleep. Some of the things that i might put on my list are reading, listening to music, going on stresscenter and posting or researching about a certain topic i am interested in, writing down the person I'm hoping to become and visualize it as clear as i can, use relaxation cd or guided meditation, watch youtube videos...and when i feel more calm and relaxed again i can get myself back into bed and try to fall back asleep.
5)I know that poor sleep can really negatively effect anybody's life. It causes feelings of exhaustion, lack of motivation, anxiety and depression. These feelings play a huge role when it comes to accomplishing tasks and spending time with people. I am not proud that I am not function the way I would like but this is how someone with poor sleep quality is expected to function and so its reasonable that I too function this way. I am taking the steps to correct this, progression may very well be slow in the beginning but I will overcome this as long as i keep trying. Its like a ship...changing the direction a ship travels by even 1 degree with change the final destination. Making progress works the same way. I accept myself for who I am and I desire to be better than this and so I am working towards this. I accept myself now, i will accept myself during my progression and I will accept myself when i reach my goal.
6)I cannot control my dreams but I can get curious about them. If I can demystify my dreams but looking through dream dictionaries or books about dream interpretation then I will take the fear away from them and I might even learn something about myself.
The dream thing i had that to and i googled dream dictionary and had been trying to decifer my dreams. I would wake up and write my whole dream in a dream journal i had and then eventually my dreams actually went away.
I hope this helps and let me know what happens.
Mike
Here is the link to the Letting Go thread which is designated for venting
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
-
NinjaFrodo
- Posts: 1263
- Joined: Wed Aug 18, 2004 3:00 am
We all have strengths and weaknesses - all of us regardless of what our situation is or what medical condition we might have.
Our best approach is to capitalize on our strengths and recognize our weaknesses as opportunities for growth
This is not something that has to control you; you have the ability to change your attitude and behavior. Sometimes, it's as simple as just slowing down.
Being aware of a habit that you don't like gives you the opportunity to change it.
If you find that your just repeating the same mistakes... that's the time to pause and take stock of the situation. You aren't doomed to continually follow the same path.
These are things you have said to someone else in a recent post. They are not only very helpful words to that person but can be very helpful words to yourself.
Mike
Our best approach is to capitalize on our strengths and recognize our weaknesses as opportunities for growth
This is not something that has to control you; you have the ability to change your attitude and behavior. Sometimes, it's as simple as just slowing down.
Being aware of a habit that you don't like gives you the opportunity to change it.
If you find that your just repeating the same mistakes... that's the time to pause and take stock of the situation. You aren't doomed to continually follow the same path.
These are things you have said to someone else in a recent post. They are not only very helpful words to that person but can be very helpful words to yourself.
Mike
Here is the link to the Letting Go thread which is designated for venting
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
http://forum.stresscenter.com/viewtopic ... 52&t=25087
You can follow me on Twitter, same username or check out my blog
http://ninjafrodo.blogspot.com/
Howdy
Well gang I haven't been doing very good on my getting up and getting showered when I am home on my off days.This morning I slept in so I did get up and right away take my shower and I am getting alot more done around here . Laundry . chores etc..
I did get some driving done yesterday. It was to take some baby formula from the pantry to a womens pregnancy center and I did start to get a tiny bit anxious but reminded myself that I was doing this for the babies and to quit focusing on ME. That it wasn't about me right now. That seemed to help. We can be so selfish and self absorbed and not even realize it sometimes..ugh! Okay let me rephrase that..I can be selfish and self absorbed.
Anywhooo I feel more hopeful than I have in a while.I have not had any baked goods or pastries of any kind in a week and I added tons more fruit and veggies and water and I have been feeling better physically.Which always helps tons!!
Jill~
Well gang I haven't been doing very good on my getting up and getting showered when I am home on my off days.This morning I slept in so I did get up and right away take my shower and I am getting alot more done around here . Laundry . chores etc..
I did get some driving done yesterday. It was to take some baby formula from the pantry to a womens pregnancy center and I did start to get a tiny bit anxious but reminded myself that I was doing this for the babies and to quit focusing on ME. That it wasn't about me right now. That seemed to help. We can be so selfish and self absorbed and not even realize it sometimes..ugh! Okay let me rephrase that..I can be selfish and self absorbed.
Anywhooo I feel more hopeful than I have in a while.I have not had any baked goods or pastries of any kind in a week and I added tons more fruit and veggies and water and I have been feeling better physically.Which always helps tons!!
Jill~
SeaRunner, don't forget while your impatiently waiting, to relax! 
I too do not so well with OTC or px I don't like the way I feel, esp in the am. I like to quit doing things around 9:00 ( when the sun goes down) or so and read or watch tv, natl. geo , history something interesting but not to disturbing.( I also like old B&W movies) I can usually dose off around 11 or 12. Turn the lights down low or off. Set your self up for rest. I sometimes get restless legs, or just can't dose off, then I'll get up. I don't say lay here. I'll go back to the tv or pick up a book. On rare occasions, I have just laid there and said if you can't sleep just relax. breath slow like in the relaxation tape. I get up at my normal time and do my day as usual.
It will return to its normal cycle, just in time. Under react to it. Don't let it spin you up. Just my thoughts, hope it helps.
Manofmusic: You have done really well with the caffine, extra sugar, salt. Give your self a big pat on the back!
I know its hard to brush off the comments, I take things personally too. Being less affected is challanging!
Mike, Your sleep affirmations are good!
I too do not so well with OTC or px I don't like the way I feel, esp in the am. I like to quit doing things around 9:00 ( when the sun goes down) or so and read or watch tv, natl. geo , history something interesting but not to disturbing.( I also like old B&W movies) I can usually dose off around 11 or 12. Turn the lights down low or off. Set your self up for rest. I sometimes get restless legs, or just can't dose off, then I'll get up. I don't say lay here. I'll go back to the tv or pick up a book. On rare occasions, I have just laid there and said if you can't sleep just relax. breath slow like in the relaxation tape. I get up at my normal time and do my day as usual.
It will return to its normal cycle, just in time. Under react to it. Don't let it spin you up. Just my thoughts, hope it helps.
Manofmusic: You have done really well with the caffine, extra sugar, salt. Give your self a big pat on the back!
I know its hard to brush off the comments, I take things personally too. Being less affected is challanging!
Mike, Your sleep affirmations are good!
Very Good!!! (who ever wrote it!) (we have the power)We all have strengths and weaknesses - all of us regardless of what our situation is or what medical condition we might have.
Our best approach is to capitalize on our strengths and recognize our weaknesses as opportunities for growth
This is not something that has to control you; you have the ability to change your attitude and behavior. Sometimes, it's as simple as just slowing down.
Being aware of a habit that you don't like gives you the opportunity to change it.