Ellis had her second therapy session yesterday, and she and I are learning some anti-anxiety skills to cope with anxiety. The doctors were pushing for Ellis to get into therapy after all the Cyclical Vomiting bouts she had last year, and they worried that further stress that comes with heart therapy could affect future treatments. So for medical coping, they pushed to get her an appointment. The process took months from initial consultation to getting an appointment, but she is on schedule to get therapy twice a month.
It’s helpful for me to learn as well, because my panic attacks freak me out (although I hide it well from others). I had another one earlier this week when Chris was on a long business trip and Ellis’ eyes got puffy from missing a diuretic pill. I felt the pounding sensation in my right eye and before I knew it, my heart was racing and I ended up throwing up. These therapy sessions are good for both of us, and when I come home, I share the tips with Elliot. Overall, it’s good for all of us!
Some anti-anxiety techniques from Ellis’ therapists:
- Belly breathe instead of taking short quick breaths when anxiety kicks in. (For Ellis, the panic begins when she’s in the emergency room and where she usually hyperventilates.)
- Imagine a warm light illuminating the top of your head that’s flows through your body and relaxing every part of is as it goes from the top of your head to your feet
- When anxiety kicks in, the brain sends messages to the body that something is off and that it needs to react. In this case, the brain and body are having a miscommunication, so you need to tell the brain that the threat is not real.
- If you have a tendency to over worry, schedule a worry time (about 15-20 min. a day) where you go through the open tabs in your mind that give you anxiety. After that time, you train yourself to not worry about those open tabs for the day.
- One particular worry for Ellis is joining the church youth group for out-of-church outings. She gets nervous about being in a new place and not knowing what to expect, although it usually dinner and dessert. Some dessert places have been a walk from the restaurant and that’s what gives her anxiety. So the therapist suggested that perhaps Ellis could get more information by asking the youth pastor how far the walk may be to the dessert place after dinner. It’s an idea, but there’s going to be anxiety in asking the pastor about it. It’s a great empowerment suggestion. She says she needs to think more about this one. Elliot is at those outings too and he reassured Ellis many times that he will come to her aid, but she’s still nervous to go. One relief is that she’s okay with attending in-church fellowships with the youth group. Small successes!
36 responses to “Anti-anxiety therapy sessions”
The therapy sessions sound like they will be good for your family.
Yes, they are so good for us! It took a long time to get a therapist and a lot of urging from the doctors to get started. But I’m glad we got started. Hope you have a great rest of the weekend.
I’m trying to make today an organizing day. We’ll see!
Hope your organizing day went well! And if you didn’t, I hope you had a great Sunday.
Let’s put it this way: a journey of a thousand miles begins with a single step!
I hear ya! So goes my decluttering journey as well.
These are excellent skills to deal with anxiety, Esther. It’s good to do it as a family.
Thank you, Miriam! I hope these help us in the long term. Hope you are having a good weekend.
It’s good to have common language in the family. Enjoy your Sunday, Esther!
Agree! Thank you, Miriam.
Thanks Esther for sharing these helpful strategies.
You’re so welcome!!
Yes, thanks for sharing these great strategies for handling anxiety!
When mine strikes it makes my brain completely freeze – like a deer caught in headlights – I can’t think clearly or make even a small decision. It just stops working until I can calm down. It’s very annoying and frustrating. I get overwhelmed easily.
I hear you! Anxiety is so difficult to manage when it comes on suddenly and then wreaks havoc on your mind and body. Oh, it’s a tough one. My psychiatrist prescribed me anxiety medicine to take when I am about to get into a situation that would regularly trigger panic in me. I refused at first but decided to have it on hand with me, just in case. I had a really bad panic attack on Monday and I wish I had it then, but the order was just getting filled and got delivered to me today. Let’s stay strong! Breathe and breathe and remember that you are not alone in your anxiety.
Very helpful sharing these great strategies for handling anxiety! It’s good to do it as a family. So pretty Ellis pic 💗 with rabbit sitting Diamond…😄
God bless you & kids 🙏!
I agree, Raj! This is helpful for the whole family to learn.
Thank you! Kids love Diamond and it’s a treat when she comes to visit our home.
Yes, Agree too, Family to learn. Iam so happy to treat & love Diamond.
Diamond is a sweet rabbit! She was so naughty this time when she crashed down the poster board barrier that was held up on the sides with heavy bags. She somehow knocked it over and was roaming around the area that she is not allowed in. Lol
🙏♥️♥️🙏
❤️🙏
All those tips sound great – the belly breathing has been a game changer for me – I had no idea that I was only huffing and puffing out of the top of my lungs until it was pointed out to me – long exhales feel foreign at first, but are slowly becoming the norm! Good luck crew, Linda xx
The belly breathing takes a lot of concentration and that’s good when your mind goes into panic mode and jumps around from thought to thought. I have to try that too next time I feel a panic set in.
Thank you! We are working towards better mental health. You take care too!
We’re all a work in progress – it makes life more interesting! xox
Interesting and full of drama!
👏💕👏
That’s good that the therapy benefits both of you and I like #4 of the recommendations. Maybe a therapy animal might be in the cards down the line (a rabbit especially because look how well Diamond and Ellis are interacting here and when Diamond visits your house). I follow a blogger whose dog is a therapy dog at airports. She takes it and people who are nervous about flying or just stressed out go over and pet her and feel better. Did the receptionist give you more details on the fish you showed us your last visit there?
The therapist offers a lot of helpful suggestions and helps Ellis get in tune with her body. It’s been good so far and I think more therapy session will help her immensely, as well as our whole family. Animals do something special to our hearts and minds. The blogger’s therapy dog must do wonders for others too. When we went to the Christian concert last summer, people brought their service cat and rabbit.
Oh yes, the fish was right where we saw it last time. I asked the receptionist if it had a name and it’s Dory. What a quirky little thing!
That’s good – I glad you learned about the therapy sessions and tried them out. Good for both of you. Yes, the dog is very cute. It is a Cavalier King Charles Spaniel … sweet face and there are several of the therapy dogs that are at the airport at the same time. At the end of their “shift”, Starbucks gives them a “Pupacino” (whipped cream drink) as a reward. 🙂 Dory is a cute name – I think that was from a show/cartoon maybe?
Oh, I’ve seen Instagram reels with pets treating on pup cups! They seem to love it.
I forgot to mention in my other comment that some dentists have therapy dogs for anxious patients. I would love that.
Dory is a Blue Tang fish from the movie “Nemo.”
Yes, I’ve seen that too and I believe McDonald’s also offers pup cups too. I didn’t know that – well, it is a good idea as some people are afraid to go to the dentist. I never saw the movie “Nemo” but the name sounded familiar.
I didn’t know McDonald’s had pup cups. But why wouldn’t they?!
I recommend “Migration.”
Thanks for the recommendation. I will have to catch it on Amazon if they have it later since it is a new movie as I don’t have cable (nor TV, unless you want to count the one from the early 90s).
My pleasure! Hope you get to see it. The voice of the uncle duck is Danny Devito.
That would be something right there!
The E trio are big fans of that movie!
Sometimes I use the 3-3-3 Rule. I thought of it as a tool that might help you, Esther, with panic attacks. That is if you are quick enough to notice one beginning to develop. Some people use the technique for anxiety.
I understand there are differences between stress, anxiety, panic attacks, and generalized anxiety disorders. I have been diagnosed with generalized anxiety disorders and depression. I am prescribed a very low dosage of generic Xanax that helps me tremendously for years. It is quick acting within 20 minutes and leaves the body within 4 hours, so that I’m not feeling drugged. It can be taken as needed. I wondered what is prescribed for panic attacks?
I have several techniques in my health toolbox. My health conditions are complicated. This is only one of many tools that I have found helpful.
The 3-3-3 rule is a grounding technique that can help people manage panic attacks and anxiety by bringing their focus to the present moment. It involves observing three things you can see, three sounds you can hear, and moving three parts of your body. The 3-3-3 rule is based on mindfulness principles, which involve being aware of the present moment without judgment. It can help people redirect their attention from intense emotions to the things around.
How to use the 3-3-3 rule:
1. Look around .
Notice three things you can see in your immediate surroundings. For example, a clock, a tree, or a chair.
2. Listen .
Close your eyes and listen to three sounds you can hear. For example, a bird chirping, a clock ticking, or the hum of an air conditioner.
3. Move .
Move three parts of your body. For example, you can wiggle your fingers, rotate your shoulders, or stretch your legs.