How Much Do You Feed A 1 Year Old Cat Anxiety Attack – And Counterattack

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Anxiety Attack – And Counterattack

How do you manage your anxiety so it doesn’t rule your life?

I consider anxiety a part of the human condition. We all stress about things beyond our control, such as illness, loss, accidents, and the possibility of death (ours or a loved one’s). To maintain balance, each of us needs to feel a certain amount of control over our lives. No one has perfect control, but we all have enough to keep us going with energy and optimism.

When we take charge in any situation, we try to bring order to an otherwise chaotic reality. Occupations tell me something about how people manage their anxiety. Doctors do that with diagnoses. Accountants do it with numbers. Writers do it with words. Lawyers do it with laws.

Some people satisfy their need for control by controlling people. Examples include teachers, supervisors, military commanders, and the President of the United States. Some people seem to need more control than others!

When I see someone who is very stubborn – child or adult – I assume that this person has a huge amount of anxiety and therefore also a huge need for control. People who lose part or all of their lives lose flexibility. The more out of control things seem, the more rigid they become.

Anxiety can cause problems either continuously or intermittently. We’ve all had times when we can’t sleep. Some of us wake up at 3:00 a.m. with horrible thoughts. Some people panic before or during exams. Medical examinations or procedures scare many of us. Serious losses and catastrophic events – fires, car accidents, serious illnesses and death in the family – shatter our peace of mind.

Sometimes anxiety also tells us that our body is hitting. For example, panic attacks may indicate that our lifestyles are compromising our physiological balance: achtung! If you live in fear of such attacks, you should understand that managing anxiety is a life skill that we all need to acquire.

To help us sustain ourselves, our brain is constantly giving feedback to the rest of our body and receiving news updates in return. At any moment, I may notice that my nose is itching, I’m starting to get hungry, or I’m feeling nagging irritation (anxiety!) from an unpleasant phone call or a big bill that arrived in the mail yesterday.

Anyway, I need to recalibrate myself by doing some sort of action. Anxiety is just one of many internal emotional states that I have to respond to. I use different strategies to solve problems and improve myself. By fine-tuning myself throughout the day, I can continue to work and stay true to my values.

If anxiety is too much in your life, evaluate the problem. When do you feel anxious? Where are you when anxiety strikes? How does it feel in your body? Get yourself a notebook. Write down a few lines each day. How anxious did you feel on a scale of 1-10? What happened at that time? How long did it take? What helped reduce it or stop it? How often do you feel anxious during the week?

Play a scientist. The more you understand the role anxiety plays in your life, the better you can manage it. Doing so gives you control.

Strategy 1: Take over. If certain activities or events fill you with anticipatory anxiety, plan ahead. What precautions and support can you put in place to make the ordeal less painful? Imagine the worst case. Then tell yourself that you are ready for anything.

Some of life’s most unpleasant chores are unavoidable. For these, consider wearing glasses: don’t think about that mammogram until you get to the doctor’s office. If dread creeps up on you in the days leading up to the meeting, treat it like a glass dropped on the kitchen floor.

If the glass broke, you immediately swept up the shards with a dustpan and brush and put them in the trash. Afterwards, you probably vacuumed the floor so your bare foot couldn’t step on the parts you missed. If you had small children around, you would take the trash out of the house completely. Do the same with unwanted thoughts. Give them a heive-ho and empty the trash.

Please yourself. Talk to yourself out loud. If this feels weird, try practicing in front of the bathroom mirror: “Cake! I can handle this. No big deal. This won’t last long. I’ve done tougher things before. This will be over soon,” and so on.

Remember, the antidote to anxiety is control. Viktor Frankl, author of Man’s Search for Meaning, described surviving a concentration camp as a mental detachment from the horrors. He imagined in his mind that he was observing and interpreting the surrounding scene from afar. This technique, familiar to writers, helped him stay sane when so many others perished. You can do the same thing by reframing your enemies to remind yourself of the ways in which you, the choreographer of your life, are in control. If your heart is pounding when you’re stuck on the Claiborne Pell Bridge, remind yourself how much you wanted to see the other side of Newport, Rhode Island.

Strategy 2: Avoid your anxiety. When fear creeps up on you, turn your attention away. Stay busy. Choose a task or activity that keeps your mind busy and out of trouble.

Make time to worry. Tell yourself, “I’m going to worry about that between 4:30 and 5:00 tonight, so I can’t think about it now.” Then keep yourself in the shop. When 4:30 rolls around, see how much worrying you can get done.

Collect your brain about a wonderful past, perhaps a day at the beach or time spent with an important family member. Choose a memory with lots of sensory detail – a sky-blue, wind-swept sky; sparkling wine summer day; the smell of hot, sweet hay; licking cool lake water; the soft ringing of old church bells; the taste of gooey roasted marshmallows. Then, whenever the bad thoughts strike, switch your mind to the rich, satisfying memory you’ve identified.

Strategy 3: Accept your anxiety. If your anxiety is a monster that threatens to overwhelm you unpredictably, give it a name. After all, it is not you, but something separate from you.

Embrace your anxiety. Talk to it. “Okay, Angie, I’m ready for you. I’m all yours. Take it on me. Do your best and be ready. You can’t get the better of me.”

If certain activities make you panic—planes, elevators, syringes, crowds, traffic jams—try some exposure therapy. Plan a campaign to sensitize yourself. For example, if you were afraid of going up in the elevator, you might take a friend with you to see the elevator. With successive re-visits, you bring yourself closer and closer to the elevator. Eventually you would step on the doors open. Then you would step on and close the doors.

You get the picture. With each visit, you pushed yourself as far as you could before the anxiety became overwhelming. You would eventually succeed in reprogramming yourself!

Strategy 4: Parent yourself wisely. Take good care of your body and soul. Alcohol, caffeine and tobacco fuel anxiety. Eat sensibly and get a full night’s sleep every night. Exercise daily and let exercise relieve your stress. When you sweat, think about things that bother you. In this way, you can drive anger and tension out of your body.

Evaluate your progress often. Congratulate yourself on your achievements. Celebrate yourself.

Realize that hard work deserves a reward. Bribe yourself to endure trials. Know how to give yourself treats that last a few seconds, a few hours, and a few days. Be as kind to yourself as you would be to a small child.

Don’t sweat the small stuff or things that are in the past or otherwise out of your control. Before you waste a lot of time and energy, ask yourself, “Who will know the difference in twenty years?”

Believe. Say to yourself daily or more often, “With God’s help, I can handle whatever this day brings.”

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