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sunny123
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Aug 30, 2010 (08:06 AM)
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Sometimes using "paradox" works. That is, when the feeling starts you tell it, oh, there you are again, oh well, do what you have to do, I'm busy and I'm going to continue what I have to do. So, you acknowledge it, give it permission and keep on doing what you want to do. This way, you don't fight it, you let it go. The fear doesn't escalate. Using distraction at this time is a great way to ignore the feeling.
I did this before for symptoms that I had when I really was busy that day. I really didn't have time for that nonsense and I said exactly the above (really meant it) and it worked! I remember the moment well because I had been studying the CBT program and had learned about paradox.
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Teebs (Online)
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Aug 30, 2010 (02:28 AM)
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Shari-
I have gotten pretty good at distracting myself from it before it gets too out of control, but the repeated positive self-talk is something I could definitely do. Just saying "I'm okay, this will go away, nothing bad will happen" over and over again would probably help, rather than just getting frustrated that I have that sensation. The weird thing is sometimes I'm totally fine and doing something distracting and the feeling starts to bother me - often that's when it's coming on due to allergies or something and then I get into anxious-thought mode. The positive self-talk will help in that case, too.
Thank you for your words of encouragement - they were much needed.
Teebs
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Shari
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Aug 29, 2010 (09:45 PM)
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Teebs,
For me it was accelerated heart rate. Just from repetitive positive self talk, "This is normal, there is nothing wrong", etc. It has just become a temporary uncomfortable feeling at times. Like the one day, I felt like I was on the edge of panic for 3/4's of the day. I didn't like it one bit, and the feeling didn't stop for a long time. But, I just kept telling myself, "I'm okay" all day long. It doesn't put me into panic anymore. The gag feeling is uncomfortable, but it can't hurt you. Is there anything you can distract yourself with? Do an activity, or thinking of something else. If you can find an immediate distraction, like pick up a puzzle magazine, you could cut the gag feeling off when it's just starting, before it gets full blown and out of control. You're right to take the focus off of it by not doing the exercises that remind you of it. I honestly, believe what I'm telling myself, hook, line and sinker. I don't have an ounce of doubt. I also tell myself, I know what to do, if it starts to get out of control. Think of all the positive counteracting statements you can tell yourself and write it down on a piece of paper. When the gag feeling starts, pull out the paper and start reading it, it worked for me and calmed me down. I used to be too nervous to think of what to tell myself when it happened and then it was too late, the symptoms got worse. Having it in black and white writing, you can grab it and read it and repeat it, for as long as it takes. You will beat this. I know you will. I am here for you.
Shari
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Teebs (Online)
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Aug 29, 2010 (08:47 PM)
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Shari and Cleo - Have you had some other physical sensation associated with anxiety and panic that you have trouble shaking even when you're not in an especially anxious situation?
Sunny - I'll definitely put that exercise to the test. I've been trying the other stretch I posted about on this thread but if the feeling is too strong I've found that stretching those muscles can actually make it worse by focusing more of my attention on the sensation.
Davit - I can not gag for quite a long time - I'm usually good at fighting it off if I have to. I started experimenting with letting myself gag because it relieved some of the sensation and it also allowed me to see that nothing too bad would come of it...yes, it is uncomfortable, but I don't stop breathing or I don't throw up or anything like that. So I never know whether to resist the sensation or give into it and see that I survive it!
Thank you all so much for your kind words. I was really frustrated with it last night when I posted it but now I'm feeling more confident that I will find a way through it and eventually that feeling will subside, too.
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sunny123
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Aug 29, 2010 (08:06 AM)
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Hi Teebs: I used to get the lump in my throat feeling, but not the gagging feeling. There is one exercise I used to do a lot, now once in awhile. Very slowly I turn my head to the right as far as it can go, feel the tension and stay for a count of approx. 10, then slowly turn my head back to centre, then continue to the left as far as you can, hold to a count of 10 again and slowly return to centre. Never use jerky movement, always slowly and smoothly. I find this helps too for neck tension. Worth a try?
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Shari
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Aug 29, 2010 (06:20 AM)
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Teebs,
Like Cleo, I don't have any experience with this, so I'm not much help. But, I do care about you and what you're going through. I do know you will overcome this.
Shari
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Davit (Online)
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Aug 29, 2010 (04:56 AM)
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Teebs
Like you said, this gag feeling is there some times for physical reasons and some times just anxiety. It is very annoying and because some times it is just anxiety it is easy to induce just by thinking about. I have had it go for periods of time so I know that when it is not physical it is possible to be without it. Now you know I am ahead of you so I can get rid of it if I can get rid of the physical reason. Some of mine is caused by medication for infection. So to relieve the physical sensation I have to put heat on my chest to help me breath I have also been told to take an antihistamine to reduce the clogged feeling that makes me gag. I do know that if I can get rid of the physical the mental goes because I know the mental is false. This is actually fear of a fear, not the actual fact, since you know there is no reason for it to be there when there is no physical reason. Every time it goes you fear it will come back so it does. This calls for exposure. See how long you can not gag for and each time say see there is no reason to. And when there is a reason to do it, accept that you are gagging for a reason and again see how long you can go without gagging. Still if there is a reason such as allergies you should address them first. The good news is the anxiety causing it can be reduced or eliminated by changing the negative thought to positive just like you do with any other anxious situation. This of course takes time but it has worked for me.
Here for you
Davit.
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cleo
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Aug 29, 2010 (02:11 AM)
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Hi Teebs,
I didn't answer your post about the gagging because thats not something I experience with my anxiety/panic, so I can't offer any advise ..I imagine you are really tired of having that feeling of something in your throat, maybe practicing it in a structured manner will help you with it. Even though I can't help you with this I am here for you!
Cleo
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Teebs (Online)
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Aug 29, 2010 (02:03 AM)
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I am working through doing exposure and challenging my negative thoughts but this one sensation - the gag feeling, or lump in the throat - has stayed present. Sometimes I get it with allergies as I've mentioned before but it can also come with anxiety and anxiety definitely makes it worse. I'm getting really frustrated that this feeling won't go away. Even when I'm at home doing something relaxing I still have a little bit of this nagging sensation.
Does anyone else experience this with any anxious physical symptom, where it is ever-present at least a little bit, even when you're not anxious? I have been dealing with some anxiety every day during exposure if nothing else, so when I've made more progress will it go away entirely?
I posted a question about the practicing with panic session regarding the gag reflex that no one ever answered....do you think experimenting with it in a structured manner and realizing nothing bad will happen when I feel it will help it go away? It's here so often I don't want to induce it when I'm not struggling with it!
Argh, I'm so tired of having this feeling!
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sunny123
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Aug 11, 2010 (07:53 AM)
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Thanks Teebs, I'm going to try it too.
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Davit (Online)
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Aug 10, 2010 (07:04 PM)
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Teebs
I like this, I'm going to try it.
Thank you.
Davit.
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Teebs (Online)
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Aug 10, 2010 (12:32 PM)
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In terms of the "lump in the throat" feeling that is not caused by post-nasal drip but rather just 100% a symptom of anxiety, I for the first time ever found something that gives some temporary relief. It's similar to exercises you do to relax other sets of muscles, where you tense them up for 10 seconds and then relax them fully to let the stored up tension go.
In this case, you sit up straight with good posture, then lift your head so you're stretching out the muscles of your throat. You can increase the stretch by lifting your chin and lower lip towards the ceiling, or even pretending that you're kissing the sky. Then you return your head to facing forward to relax the muscles, and repeat this cycle for about 10 times.
It doesn't cure the feeling, but it definitely provides some relief - like I said, the first time I've found anything that helps alleviate it at all!
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Shari
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Aug 08, 2010 (11:02 AM)
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80723
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I use Ayr Saline Solution. You just spray it up your nose and it works great. If you use it a lot in the winter, it may dry out your sinus' and when you blow your nose there may be a tiny bit of blood. But, then I just use it less.
Shari
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sunny123
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Aug 08, 2010 (08:57 AM)
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Hi Davit and Teebs: It took a couple of times to get the real hang of it, but basically you do it over your sink with head tilted to one side - then switch over to the other side for the other nostril. You do feel a bit of pressure in the sinus cavity, but doesn't hurt at all. The water goes in one nostril and out the other, washing away any pollens, dust, etc. Doesn't take long and right away you feel cleared up and can breathe. You only do it once a day. When you buy the neti pot you get little packages of solution to mix with warm water. All the instructions are there and easily understood. Most pharmacies have it and Walmart has it, not expensive and you can buy packages of solution later without having to buy the neti pot again. Good luck.
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Davit (Online)
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Aug 07, 2010 (08:04 PM)
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I have to find one of these Neti pots. Did you know that a lot of medications are sprayed in the nose because they are easily absorbed, transdermal. Also the nose is great for absorbing bacteria, with staph being one of the more common ones. We all carry a certain amount of bacteria on our skin but inhaling it makes it more available. Saline is a mild bactericide. It is used to cleanse wounds and at .09 % won't raise your blood pressure, Same percent as blood. A lot of things are absorbable through the skin. My cat gets his thyroid medication transdermaly through his ear flap.
I am often in dusty conditions, saw dust, cat hair and garden stuff. I'm going to try this.
Davit.
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