- to watch my breathing and slow it down, because our minds and bodies are intricately connected. I wanted to generate peaceful thoughts to keep both my mind and body calm
- to stay in Wise Mind by thinking of other times that I've felt similarly and made it through
- that I am here, in the present. I don't have to worry about what might happen tomorrow or even later today. I can be here now. I don't have to worry about what happened in the past. In this moment, I am safe.
- anxiety is often just a mouse with a microphone. The message that we receive when anxious, the way our body reacts, can be so scary and overwhelming, but most often we are in no imminent danger. We are okay in the present moment.
- called advice nurse for an opinion and a little reassurance
- took care of my physical needs using DBT PLEASE skills, as best as possible
- got on Twitter and shared my experience
- worked on a writing project to distract and engage my thoughts elsewhere
- took a short nap with my cats
To further stay skillful, I:
- Did the dishes, even though I didn't want to. This Opposite Action helped make my space look a little nicer for myself and significant other.
- Made pizza. Thursday night is pizza night in my house. Even though I don't feel up to eating it, I was able to make it so that my significant other isn't disappointed coming home after a long day and expecting this ritual treat.
I've had one major anxiety attack during the day, despite all of these efforts, but I am okay with it and am on the rebound. When I closely examine the possible cause, I know that I've been feeling anxious for a friend who went inpatient. She is in no way responsible for my anxiety. I just care about her and want her to feel better and am honored that she would share her strength by getting hope and letting me know about it.
I am also anxious that my significant other is getting closer to purchasing his ticket to go back home to his family. (This is the biggie, as are emotions coming up around some other personal issues.)
I do believe that this morning's symptoms were based in a physical illness that came and hopefully went, rather than anxiety, but perhaps it could have been a mix. I continue to care for myself, body mind and spirit.
With each thing I do to self-care, I turn down the volume on the mouse's amplifier. I eventually take the microphone away, and I hold him close and let him know that there really is no danger. All is well, little mouse. All is well, me. This too shall pass.
If you're not feeling well physically and/or mentally today, I send you a huge hug and reminder that you will feel better soon too. Huge love and hugs.
Thanks for reading.