Others have already listed many techniques I have also found useful.  I've used many techniques to handle anxiety so will add a few.   Progressive muscle relaxation,  visual imagery relaxation(involves imagining yourself in a place you enjoy--the mind is very powerful and thinking can sometimes be as good as going to the place),  and deep abdominal breathing are probably the 3 techniques I use most frequently.   I have written a list of  'everything' that is bothering me, then looked at what I could change and what I could not change.  Realizing that when we get anxious we tend to let the little things and the big things become intermixed  was very motivating for me to do the hard work of learning to let go of what I could not change.   Taking care of my physical well-being by sleeping and eating properly, staying hydrated, giving up perfectionism, allowing others to help me or do for themselves, trying to keep as much of a routine as is possible seem to help me.   Reading books about people whose problems are far bigger than mine give me courage to face the unknowns of life.   ~Helen

I've decided that laughter really is the best medicine.  I am looking for books with a humorous approach to menopause.  I find that my mind is too active or busy to be able to meditate.  I still try but distraction works best for me.  I only watch comedies on TV or read.  I am trying mild exercise (walking on nice days) as the last time I tried exercising I had a panic attack (my first) that night.  Connection?  I don't know but I'm not willing at this time to test the theory.  I do take Zoloft and Xanax (as needed) and am on HRT which I don't like but feeling normal is more important to me right now.  My NP assures me this will be short term (I hope).  I also have a friend I talk to who is going through it also and we manage to find the humor in this absurd adventure which helps a lot also.  I've also read Dr. Weekes "Hope and Help for Your Nerves."  I'm now more capable of talking the anxiety down most times.  But this is hormonally related as I can tell the difference now.  Even on HRT my levels are still a roller coaster and I can tell when my estrogen is down.  I try to stay calm (easier said than done) and I will admit that I pop a Xanax (.5 tab) if it gets to be too much.  I still have young children at  home and cannot afford to be off kilter.  I also have a good support system.  My hubby is home now (disabled) but is able to take over if  I'm overwhelmed, and my friends and family are very supportive and helpful.  Becoming more educated on what's happening to me I think has made a difference as well.  And I take each day at a time on its own.

This may sound a little dramatic for some, but it works for me.  When feeling anxious or overwhelmed, I turn the ringers off on the phones, light some lavendar or nag champa incense, and put on soothing ocean-type music---the kind that sounds like waves crashing down, and then gently creeping back.  (Instrumental)  Then  I lay down perfectly still and begin (silently) "talking" to my body, telling each body part to relax and release.  I start at the top of my head moving down, and imagine all stress, toxins etc., finally exiting through the bottom of my feet.  After that, I let the music "sink in", and I imagine myself in the most wonderful, soothing place in the world.  (For me, of course, it's white sand, warm torquoise water, palm trees and a warm breeze)  I lay perfectly still until I can't even feel my body.  I can actuallly feel and see myself swimming with the dolphin, feel the water on my skin.  I admit that I have a vivid imagination, and an ability to get all my senses involved.  But, it works, and any of you can use the technique, but vary the surroundings according to your own pleasures.  Most times I only do this for about 15 minutes---unless I "get lost"--Lol.  Unfortunately, I don't do this often enough.

A great topic, Dearest.  We needed this!  The rest of the anxiety board has alot of info, trial and errors in regard to prescribed drugs, which is necessary---but this is a great way to share things that we all can do for ourselves at home!  I've read some good ideas here--keep sharing, everyone!  (Music, dancing is a HUGE thing for me too)Deb

lDeb: I've done that too! It's great, but sometimes I don't want to go all the way. It's easy for me to just turn everything off and lay down in silence and do some deep breathing.

I also love music and singing outloud can lift me. I've enjoyed reading this thread. Everyone has great ways of coping.

When anxiety is extreme or overwhelming, I find looking at the past week helps me identify what has been nagging at my mind the most. Then deciding to take a break from it and let it go. I tell myself "this is unhealthy for me" and actually order myself to let it go. If not permanently, I can let it go for a day or two and give my brain a chance to rest!  In fact, sometimes I do that all day long, just taking small breaks.

Thanks Dearest for this post. When i can feel myself getting really panicky and my mind starts racing i have 4 drops of Rescue Remedy and hope the computer's free and come on this site it really take's my mind of it and before you no it i'm alot calmer. If cannot get on computer have (3 grown up children at home) so we are alway's frighting to get on. I also love music a tip that was given to me is to make a tape of all your favorite song's upbeat one's if possible and when feeling anxious to put it on and it help's to distract your mind especially if your singing along as loud as you can.  

Take carePauline

Hello all   this may sound silly but I find this helps me during bad anxiety times. I get out the grandaughter's color books and color the pictures. It doesn't take long for me to calm down.

Thank you all for your suggestions.  I had a terrible day yesterday and am feeling much better today.  I am so glad for the bad day because I found this site.  I have also been doing accupuncture to try to help me through menopause and panic attacks.  My Gyn solution was to go on birth control bills.  I think with the suggestions from all of you and some work at it I can do this without chemcials -  I have just started taking Remifemin ( black cohosh) and am hoping that helps with the menopause symptoms.  Has anyone else tried black cohosh I have read that it works much like HRT and is very calming but takes at least two weeks or longer to kick in.  Any way thanks for all the suggestions and I am going to start right now using some of them including the web site for panic management.    I will be visiting power surge often - Thanks so much!!!    Barbara

First, I admit that I am feeling anxiety. I try to briefly think what might have triggered it and if I come up with something I ask myself what is the appropriate response to the trigger.  Then I drink tea (decaf tension tamer or easy now tea) or lots and lots of water to flush out the anxiety cooties....Of course loving on my dogs and cats also helps to calm me down...and a shower, or decluttering a draw or closet so I feel like I accomplished something (always good for a boost)If all else fails, .5 mg klonipin.

Nanshh--I can't tell you how much it meant to me to read your post!  I moved 3,000 miles away from my grandchildren, although we still keep in very close touch.  I have coloring books, as do they, and we exchange colored pictures through the mail.  It does work wonders--takes your mind off the rest of the world for a bit, huh?Deb

Debrikkia     So glad to hear someone else finds coloring relaxing. Now when I look for color books for the grandkids I pick out ones with pictures I like,lol   Nan

Hahaha! Imagine a gramma and a little grandchild arguing over the crayons :biggrin: I used to love playing with my grandson's toys -- grandchilden have a way of bringing out our own inner child and their very innocence and sweetness helps to relieve our own anxiety. I loved playing with all my grandson's toys. Of course, of course, I was just teaching HIM how they worked (yeah, right) :biggrin:

Dearest

Another remedy for anxiety is always shopping, no?

Dearest

YES YES Dearest!  I can't think of a better way to cope with anxiety!  SHOP.......ah, maybe that's what I need to do...to heck with leaving the income tax return in the bank!  ;)HUGGERS!  Kleeo

Dancing works for me also, but working in an office, sometimes that's impossible (although one day I did it anyway and got a standing ovation from my co-workers LOL)- so I'll power walk around the building- it only takes about 10 minutes and that usually gets it under control. I try to see anxiety as energy that needs to be burned immediately.  So when I feel anxious- it's burn, baby burn!  At night if I feel anxious I'll just lay on my bed, and lift my legs up and pretend I'm peddling a bike in the air.  Sounds crazy- but it works for me!

SHOPPING!  Yes!  I got my hair cut today, and while on a wild note,  went and bought a new hair color--it's called Midnight Ruby--an auburn black!  I'n going to dare to insist that my roots become the same color as the rest of my hair that hasn't turned gray yet!  I'll let you know what happens!  Shopping works!Deb

Everyone's suggestions are great. I would, however, be careful about using the word "trigger" when you're thinking about WHO or WHAT might have set off the anxiety :biggrin: In all seriousness, I know it's a therapeutic and very workable process, but sometimes, when one's anxiety levels are high, it might be more helpful not to examine too much. That's just my feeling.  

What especially caught my eye about your message, tinabrul, is the last line --"If all else fails, .5 mg klonipin."

Don't you all think too many of us work in reverse? Hasn't our society become so drug-oriented, that the first thing we do is look for a "pill" to resolve our problems? Dearest

Kleeo, do people really do income tax returns in March? Boy, if anything brings on major anxiety, it's doing taxes! You ARE ambitious and organized. I hate doing my income tax so much, it takes me one or two extensions and often up until the 11th hour to get all my "stuff" together.  Besides, we  have until December to do our taxes and, frankly, other than illness, I can't think of anything more stressful.

At the same time, I've noticed as I get older, I've become more of a procrastinator and putting off doing my taxes is part of the big picture.

Has anyone else noticed she's become a real procrastinator as the years creep up?

Dearest

OoOoOoOoh, Midnight Ruby. Sounds decadent. Great ideas --a haircut, a color change -- maybe even a pedicure, manicure and massage.

I have a very specific color in mind for my hair -- it's a medium to deep brown with just a hint of auburn, but I haven't been very successful in getting it out of a L'Oreal, Clairol, Feria, Herbal Essence or any of those products because my hair picks up too much red. I end up having to use a medium ash brown. I may have to resort to going to a beauty salon to get the exact color I want, but after years of cutting my own hair and coloring it for the past 3-4 years, I prefer doing it myself. I notice as the grays start multiplying, it's becoming more difficult to cover them properly without them picking up the natural red highlights. Also, I'm sure we all have "beauty salon nightmare stories" and mine once turning carrot red was more than I could bear, while the colorist and other operators in the salon were raving how beautiful it looked. I wanted to suggest they all get their eyes checked.

Any suggestions from hair color aficianados would be most appreciated.

Dearest

As I look back on some of my worst bouts with anxiety I have found that it took really being diligent about taking care of myself on a daily basis. I would start my day with a relaxation tape, then a long walk with my dog sometimes listening to self help tapes, inspirational tapes, watching what I ate (no sugar or caffeine),drinking plenty of water, and really working on thinking in positive terms instead of negative terms. All these things would help me in the long run, but when I need that quick fix I get busy doing something, move the furniture, gardening,wash windows, anything that makes me use up some of the anxiety I'm feeling and takes my mind in another direction. The one thing that has helped me the most is finally after so many years of silent suffering is I have come here and found all of you and now realize that anxiety is nothing to be ashamed of . Thanks for sharing.                     Postbud

Well said, Postbud!  Ditto!

I agree that there are so many things to do to help alleviate the anixety. Eating right, exercising and getting enough rest. But sometimes when that anxiety hits and you are somewhere where you have to have your wits about you (like at work) the solution is to pop a pill..........I always do that as the last resort but sometimes it is necessary.Pudge

YES! I even put off responding to this post - no reason, but I decided to do it "later".  

About those taxes that Kleeo mentioned - we finally did ours in early Feb...for 2001!

I went to get my regular haircolor today...and the store didn't have any, didn't even have a spot for it.  I hope that this doesn't mean that they're discontinuing my color - again.  Deb, your Midnight Ruby sounds great, but I don't think that I could go quite that far!

I love all your ideas about helping quell anxiety.  I think that they're all fantastic, and I'm going to make a list for next time an attack comes along.

Thanks!

Pudge     PLEASE don't feel bad because there are times when you pop a pill as you say , everyone that has ever truly felt the devastating effects of anxiety understands that sometimes you just need it to go away quick(like when you're trying to keep your job).  You almost sounded apologetic, NOT with us fellow suffers we understand. Keep working on understanding anxiety, try other ways of  riding through it (such as the ones some of the other ladies have used) when you feel you can and you'd be surprised one of them just might do the trick. Hang in there!                   Postbud

LOL!!  Actually Dearest, I had my taxes done, sent in ON line, and a check in my account BEFORE January 31st!  If it's money due in MY pocket, I don't waste any time getting my act together!!  ;)  And yes, I too am becoming a procrastinator.  Especially when it's something I really don't want to do....like.........(shhhhhhhhhh!) housework??? And MaryO!  I had my hair colored today, too!  Must have been a 'hair' day for the Maine natives, eh?  :)HUGGERS!  Kleeo

Well, the Midnight Ruby (Feria) turned out good--yay!  I was even a little nervous about it!  But, it's more like a deep brown with a hint of red when the light hits it.  It actually worked well on the gray hairs too--I thought it might turn them bright red, but they picked up the brown too.  Dearest, I think you and I are looking for the same hair color in the same bottles!Deb

How apropos . . .

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