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spiralling

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Zoe1

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I get this less often these days
its when your anxiety escalates like a runaway train

how do you stop this happening ?
and is it possible to stop someone else spiralling ?


:grouphug: 🕯
 
Ghost_Owl

Ghost_Owl

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What I do Zoe is put my anxiety thoughts on trial.

  • What is the thought that is driving the intense feeling?
  • How accurate is that thought?
  • What evidence do I have that the thought is false or true?
  • How likely is what I am anxious about realistically?

If an anxiety has a foundation in evidence. Then I switch the tactic.

  • What steps can be taken to reduce a negative outcome?
  • Who else can I involve?
  • How much power do I have over the situation?
  • What is down to waiting and chance?
  • What is someone else's role?

To fend of intensity I redirect the focus and try and remind myself that anxiety that breaks you down has no value.

  • What good is fretting over this doing for me?
  • How does being barely functional help me achieve the steps I need to take?

Lastly if putting my thoughts on trial fails to give me a more balanced view I will force myself to do progressive muscle relaxation. This has proven quite effective. I have not had a panic attack now in over a decade.


After that I will revisit the problem and write down solutions and steps needed in priority order. Or realise my anxieties were not founded on evidence and distract with something and get on with my day.
 
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Zoe1

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thank you Ghost Owl

gosh I would not have the energy for all that !

im glad you found something helpful
 
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EclipticNight

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If I can't logic it out to make it go away I let my beast take over for a bit.
 
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Zoe1

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hey have you heard from Sarah ?
 
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EclipticNight

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No word from Sarah yet, hope she is ok. Wish we could get her out of there.

I can elaborate. So if im in a total worry spiral, lets say because i have a job interview before i was disabled. One thing i could do was to play a game and then allow the beast to have some control. Because its emotions are not mine and it communicates via emotions it will overwhelm my anxiety to get its message across. I have to give it some control to do it so i only do it when playing a game when i can be evil. Also by giving up some control i am loosing some myself so its a little like going to sleep, i retain some memories but mostly my world turns into a smattering of emotions and whatever game im playing, everything else in the world melts away.
 
midnightphoenix

midnightphoenix

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What I do Zoe is put my anxiety thoughts on trial.

  • What is the thought that is driving the intense feeling?
  • How accurate is that thought?
  • What evidence do I have that the thought is false or true?
  • How likely is what I am anxious about realistically?

If an anxiety has a foundation in evidence. Then I switch the tactic.

  • What steps can be taken to reduce a negative outcome?
  • Who else can I involve?
  • How much power do I have over the situation?
  • What is down to waiting and chance?
  • What is someone else's role?

To fend of intensity I redirect the focus and try and remind myself that anxiety that breaks you down has no value.

  • What good is fretting over this doing for me?
  • How does being barely functional help me achieve the steps I need to take?

Lastly if putting my thoughts on trial fails to give me a more balanced view I will force myself to do progressive muscle relaxation. This has proven quite effective. I have not had a panic attack now in over a decade.


After that I will revisit the problem and write down solutions and steps needed in priority order. Or realise my anxieties were not founded on evidence and distract with something and get on with my day.
a therapist i had suggested that one, problem i have is when i'm spirally i literally cannot redirect by myself onto anything else :(
 
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Zoe1

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only thing that stops me spiralling
is trying to stop someone else spiralling
 
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Zoe1

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sorry Midnight is this thread making you worse ?
 
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Zoe1

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I dont think there is one person who would agree with that Midnights
 
Ghost_Owl

Ghost_Owl

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It is not a fact you are a bad person. You seem very kind and make efforts to comfort others. That seems like the opposite of a bad person to me.
 
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EclipticNight

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it not this thread Zoe its cause i dont know why people on this forum and the other forum i go to are nice to me when its a fact that i'm a bad person :hug:

bpd is a arse :(
My beast is a bad, well not person. I doubt you are. What makes you think your so bad?
 
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