Mindfulness Tips?

Hello SillyMop. I have also been looking at mindfulness techniques lately. There's a lot of information out there, but I've tried to tailor things based on my personal habits and needs. And so I can offer you my personal routine that I've been using for about 4 weeks. Once I've learned more general tips, I'll send you those too. 

For me, I like to take long (and slow) walks in quiet places. Usually I walk at night because there are fewer people, but obviously be safe. During these walks I reflect on life a little. I relive my life, putting to better use my tendency to live in the past (anxiety, OCD, sentimental, etc.). I think of my parents and old times, fun memories, simpler days. I also meditate during these walks. For me, this has meant prayer. That won't work for everyone, but I've rediscovered my faith quite a bit in the last 6 months. I find it comforting to pray for my loved ones and for my own well-being. Talking with "the Divine", or whatever you want to call it, means that I always have a friend that will listen to me. 

I also take showers - long, warm showers. I meditate there too by clearing my mind as completely as I can. Have you ever tried to think of nothing? It's pretty hard - haha! But being alone in the shower or a bath makes it a lot easier to achieve that goal. It's a great way to reorient myself. 

Rest has also been important for me. Rather than fight against my anxiety-caused fatigue, I've accepted it and scheduled rest into my life. Between lectures I undress and get into bed for 20 minutes, just to sit there and maybe listen to music or close my eyes. When I'm working on something I will stop every few minutes to stretch, close my eyes, and breathe slowly. It takes me longer to get things done, but it's worth it. 

Related to rest is sleep. Now, I'm up late tonight (3AM for me), but I'm going to sleep a full 8-9 hours when I go to bed. In the past I would work late and wake up early. Now, even if I end up missing some work (like skipping house chores or not finishing a lecture assignment), I make myself shut off the lights and try to sleep. If I can't sleep, I watch relaxing videos until I can. But I give myself permission to sleep because we heal during sleep. My colleagues and bosses may think I'm lazy, or be concerned that I'm not "burning my candle at both ends" like so many others do. But the fact is that while some people can grind away like that with only minor fatigue, my body requires lots of sleep in order to function normally. And so I don't pay any mind to other people and do what I think is best for my body. 

Lastly, I've taken to breathing exercises and self-coaching. When my nerves or stress start to get bad (they're always there, but sometimes you can fell them getting stronger), I breathe deep and talk to myself. I remind myself that I'm an anxious person, that I have thought patterns consistent with OCD, that my obsessive and instrusive thoughts don't mean I'm losing control of my faculties, that feeling down doesn't mean I won't ever again feel up. By doing this I am usually able to calm down a bit, at least enough to avoid utter panic. 

Those are some of my "mindfulness" techniques - what I do to anchor myself back to reality. I hope some of them may give you ideas. Remember what I always say (sometimes I think I say it often just to remind myself, haha): Focus on and celebrate small successes. Today I went to a symphony orchestra and sat in the crowded theater for 2 hours. I made it through and enjoyed the show. Seems small, but I allow myself to feel pride in doing that. And so, SillyMop, allow yourself to be proud of small things too. We live in a hustle & bustle world, but the reality is that not all of us were designed for that lifestlye or pace. But we can live just as richly - it takes only a little practice. 

Hugs Xxx 

I also have intrusive thoughts and obsessive thoughts when I'm really anxious about bad things happening to my loved ones, extreme anxiety also about travelling and getting home safely. I get these intrusive thoughts throughout the day and most when I'm just waking up. 

My my partner travels a lot for work and I find that hard given my anxieties but I have a few coping tips. I concentrate on the present so I enjoy every moment with him, I try not to think of the time when he has to travel, and I ask him to text me every day whenever he can so I don't get worried. Going for walk even just to the supermarket helps, doing something, having a warm shower helps too. I also watch vlogs on YouTube so it feels like I'm connecting with the outside world and I also self coach. Doing household chores also structures the mind and distracts from intrusive thoughts, and planning my day also helps a little with travel anxiety. I also rest and try to get a good 8 hours sleep. I text my sister and friends, talk to my mother etc so I don't feel alone when he isn't with me and also so that I'm not swallowed up by anxious thoughts. Treat myself to a chocolate cake now and then too. 

Those are some of the things I do, hope it helps, I'm also seeing a psychologist. It's important to talk so talk to people in your life so they understand what is happening for you. Hope this helps. My main tip will be to enjoy the present and every moment of it so each second is filled with the present.

Mindfulenss is basically being in the present. Focus on small things. Go through your body parts. Right now I"m sitting in the recliner. I feel my back against the soft cushions. My blanket is wrapped around my feet because they are cold. The blanket is comforting. If I look around me, I hear the dog snoring while he sleeps. I hear the hum of the fans that are on. Things like that. For this moment, that is easy for me because I have my anxiety under control. And I am making a big effort to bring my depressive thoughts to a trickle. I do that by helping others. I'm sitting here scrolling though posts and just trying to be supportive to others. And, as you well know, a good book helps too. 

One thing that works well for me is routine. I'm not a stickler for time, that only makes me more anxious. I have my weekday morning routine. Get up, make the coffee, make my husbands' lunch, take the dog out, then get him up for work. I take my coffee outside with me (if it's not too cold) and drink it plus have a smoke while I wait (he goes out in the backyard by himself). Our neighborhood is very quiet, so it's nice to just sit in the sun and listen to the birds and other little noises. 

I have a play list of "white noise" that I listen to when I go to sleep at night. It's all just sound effects of sorts. Traffic sounds, the sound of rain, a lake, waves, a busy coffee shop, etc. I used to try music but I'd be focused on that so it would actually keep me from falling asleep. 

I can email you later with some links about mindfulness. You might even want to try a brief meditation. I have links to that too. 

Hey,

I had an inner ear infection which led to vertigo symptoms. This then brought on my anxiety.

I've been off work nearly months now. If your GP offers you Ad's I'd personally refuse them.

I've been on a merry go round with medication over the last 3 months. I'm currently withdrawing from mirtazapine, which is not easy.

I'm also using mindful meditation to try and calm me.

Just remember this shall pass...

Jimmy x

I use two different systems where I take the best from one and very best from the other.

I use the Alexander Technique and the Maxwell Technique, the latter was used in Mental Health and can be used in a cluttered environment, so it seems better when there are distractions.

You can get tapes and a book on Mindfulness and you work through that, I also think your GP may have relaxation tapes at the Surgery that can be given.

B.