Help me

@blueNickel816

Hi there :).

I also suffer from similar anxiety. I know how scary this experience has to feel for you, especially considering I had a similar one this past month. Not sure if you’re still dealing with this, but if you are, I understand the anxiety you must be feeling as a result of it - you’re not alone, and you’re very brave for reaching out.

if you’d ever like to chat, feel free to PM me :).

In the meantime, I hope you enjoy these exercises which may help you feel more relaxed:

For the breathing exercise: 1. Place yourself in a comfy position, could be lying down, sitting down, or even standing (although if this is at bedtime, it is preferable to lie down). 2. Place your hand lightly on your abdomen, not with so much pressure as to restrict movement, but with enough pressure to allow your hand to be move up and down with your abdomen (you'll see how soon!). 3. Breathe in slowly and deeply through your nose and into your abdomen, so that your belly inflates (not your chest!), and your hand moves up with it. 4. Hold for 4-5 seconds. 5. Slowly release out your mouth. 6. Take a 1-2 second break. 7. Repeat 10-15 times within a set.

For the muscle relaxation: 1. It is preferable to be lying down, especially at bedtime, and please make sure that you are not driving or in a position where manipulating how your muscles feel and/or falling asleep would impact your safety and/or that of others. 2. Tense strongly the muscles in your legs, thighs, buttocks, arms, make tight fists with your hands, shut your eyes tightly, and point your toes toward your forehead to stretch out your calves, and doing all of this with 8-9/10 effort. 3. Hold that for about 8-10 seconds. 4. Release! Notice the feeling of relaxation, almost like a cool liquid, flowing over your muscles as they relax. 5. Wait 45-60 seconds while doing the deep breathing as described above and/or doing a set of 10-15 deep breaths like above. 6. Repeat two more times with steps 1-5, followed by another set of deep breathing

@blueNickel816

Hi there :).

I also suffer from similar anxiety. I know how scary this experience has to feel for you, especially considering I had a similar one this past month. Not sure if you’re still dealing with this, but if you are, I understand the anxiety you must be feeling as a result of it - you’re not alone, and you’re very brave for reaching out.

if you’d ever like to chat, feel free to PM me :).

In the meantime, I hope you enjoy these exercises which may help you feel more relaxed:

For the breathing exercise: 1. Place yourself in a comfy position, could be lying down, sitting down, or even standing (although if this is at bedtime, it is preferable to lie down). 2. Place your hand lightly on your abdomen, not with so much pressure as to restrict movement, but with enough pressure to allow your hand to be move up and down with your abdomen (you'll see how soon!). 3. Breathe in slowly and deeply through your nose and into your abdomen, so that your belly inflates (not your chest!), and your hand moves up with it. 4. Hold for 4-5 seconds. 5. Slowly release out your mouth. 6. Take a 1-2 second break. 7. Repeat 10-15 times within a set.

For the muscle relaxation: 1. It is preferable to be lying down, especially at bedtime, and please make sure that you are not driving or in a position where manipulating how your muscles feel and/or falling asleep would impact your safety and/or that of others. 2. Tense strongly the muscles in your legs, thighs, buttocks, arms, make tight fists with your hands, shut your eyes tightly, and point your toes toward your forehead to stretch out your calves, and doing all of this with 8-9/10 effort. 3. Hold that for about 8-10 seconds. 4. Release! Notice the feeling of relaxation, almost like a cool liquid, flowing over your muscles as they relax. 5. Wait 45-60 seconds while doing the deep breathing as described above and/or doing a set of 10-15 deep breaths like above. 6. Repeat two more times with steps 1-5, followed by another set of deep breathing

(Sorry that the first time I tried to post this it was blank!)