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The thread where you do something every day to get better.

Fraser

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Hello everyone. The purpose of this thread is to create a space in this community where we each commit to something that we are going to incorporate into our every day lives that will help us get better and start to deal with our health anxiety. It's okay to start small and it's okay if it's as simple as making sure to drink enough water each day or something like that. Once you have decided what you are going to do, post about it in this thread and tell us what you hope it can help you do. For instance:

I am going to practice mindful meditation for half an hour every day for the next three months, or basically from now until at least the end of June. I won't quit at that time, but I will do it for at least that long and then assess. I might not post in this thread every day, but I will keep track of how often I meditate and post my results in this thread regularly. I will hold myself accountable for this. I am doing this because I want to increase my mindfulness as I combat health anxiety, because I want to respond more calmly to my anxiety, and because I want accept that I am not my thoughts and that my thinking something doesn't make it real.

If you would like to hold yourself accountable to this community for a similar strategy, or even the one I posted above, please feel free to join me in this thread. You could also take up meditation, you could go for a walk every day to appreciate nature, you could write down something every day that you feel gratitude for... whatever you'd like; as long as every day you do ONE THING to be proactive about your health anxiety. With just one small thing that you turn into a habit, you can start the journey to getting better.
 

Jonathan123

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Hello everyone. The purpose of this thread is to create a space in this community where we each commit to something that we are going to incorporate into our every day lives that will help us get better and start to deal with our health anxiety. It's okay to start small and it's okay if it's as simple as making sure to drink enough water each day or something like that. Once you have decided what you are going to do, post about it in this thread and tell us what you hope it can help you do. For instance:

I am going to practice mindful meditation for half an hour every day for the next three months, or basically from now until at least the end of June. I won't quit at that time, but I will do it for at least that long and then assess. I might not post in this thread every day, but I will keep track of how often I meditate and post my results in this thread regularly. I will hold myself accountable for this. I am doing this because I want to increase my mindfulness as I combat health anxiety, because I want to respond more calmly to my anxiety, and because I want accept that I am not my thoughts and that my thinking something doesn't make it real.

If you would like to hold yourself accountable to this community for a similar strategy, or even the one I posted above, please feel free to join me in this thread. You could also take up meditation, you could go for a walk every day to appreciate nature, you could write down something every day that you feel gratitude for... whatever you'd like; as long as every day you do ONE THING to be proactive about your health anxiety. With just one small thing that you turn into a habit, you can start the journey to getting better.
I look out of the window every morning and thank God for what I see. I live in a beautiful part of the UK and this time of year it is truly beautiful. When I go to the tap and drink water I thank God for it because so many poor souls have no water. I don't have to listen for the sound of distant gunfire knowing I live in a country that is truly friendly with its neighbours. In other words I count my blessings daily. You are so right. One small step in the right direction begins the journey. It can be long and arduous but the end is inevitable if we stick at it.
 

ThankfulJen

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Today, I will begin looking into mindful meditation. I will go over the material provided to me. I will start listing all the reasons why I am thankful. I will spend two or more hours a day just being present and enjoying my daughters. I will start a routine exercise regime and stick to it instead of being sporatic about it. I have a migraine right now so my concentration isn't at its best. But this is what I am giving right now.
 

Cuchculan

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Think one important thing that should be mentioned in this thread is the fact that the thread is not about putting pressure on people. I am sure loads of people would love to be able to do loads of different things. You might set out with that intention. It might not work out first time. So what. That does mean you have let anybody down at all. That just means you gave something a go. It didn't work out that first time. There is always another day. Then there is the day after that too. Nothing is ever really done on day 1. Biggest time to feel like you have failed at something. You have not failed at anything at all. These things are done in baby steps. Bit like learning how to do things all over again. Nobody will do that quickly. Pace what you intend to do out. Be it over 1 month or over 6 months. Or even mark the end of 2022 as the date you would liked to reach a certain level, when it comes to doing things. This is not a race. You might read of some people doing great things. That is them. They are not you. Don't feel like you have to match up to everything anybody else has done. That is only setting yourself up for failure and a hard fall. Make your goals realistic. Work towards them. Slowly. Don't try and sprint out of the box. You will simply hit a wall. Fall harder. Take it one baby step at a time. A lot of smaller things still lead to one big thing. Might take different people different amounts of time to reach a similar end goal. That is allowed. Because everybody is different.
 

Fraser

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Today, I will begin looking into mindful meditation. I will go over the material provided to me. I will start listing all the reasons why I am thankful. I will spend two or more hours a day just being present and enjoying my daughters. I will start a routine exercise regime and stick to it instead of being sporatic about it. I have a migraine right now so my concentration isn't at its best. But this is what I am giving right now.
Hi Thankful Jen! This sounds great. It also, however, sounds like a lot! If you can do all of it; hey, great. But if you can't, make sure you don't let that frustrate you. Sometimes starting smaller can get you further in the long run.
 

Cuchculan

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One thing I always like to suggest as a great form of escape is gardening. Don't even have to have a garden. Can use planter boxes for flowers. Whole idea been you plant the seeds and then see can you turn them into some nice flowers. Will have to give them some attention most days of the week. Watering and the likes. As they get bigger, maybe moving into bigger posts. That is were size does matter. :p Don't get anything that is far too big for the space you might have. Or go crazy and grow a few sunflowers. Sunflowers can grow up to 6 feet tall. So if you have kids, they can all get involved. See how big you can make them grow. I spent the afternoon out in the garden today. First grass cut of the year. Is always something to do in the garden. Use your imagination and see what ideas you can come up with. Like I said, for those who don't have gardens, you can plant in tubs or almost anything really. Had a friend who used to use car tyres. One on top of the other. Bit of compost in the hollowed out section of the tyres. He grew strawberries. This would get you outside the house. But also still have you very close to the house. More the fresh air that is good for you. Plus flowers would be your reward come the end of it all.
 

Fraser

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So I'm checking in on this. So far I have meditated every day for at least a half hour, sometimes more, especially if you count things like listening to health anxiety hypnotherapy (which I don't count). I do feel better, but it's hard to tell if that's from meditation or the myriad of other factors that are going on in my life. But yeah, so far so good, and I hope this is something that I really fold into my life. I really want to try and calm and heal my vagus nerve and parasympathetic nervous system and I think this might help a lot.
 

Sweet T

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I will eat healthy this week. Following the Mediterranean diet. I will track my food on My Fitness Pal.
I know that treating my body well helps me feel better.
I began this yesterday and doing well
Thanks for a place to be accountable.
 

ThankfulJen

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I have been using bilateral stimulation music to meditate. It's hard because my mind wants to jump everywhere but I'm working on it. Going to try looking into vergence today, as well. Had an almost full night sleep last night. Yay!! Did some exercises last night. Also been using my breather twice a day. Had a slumber party with my girls the night before last. So much fun!
 

Sweet T

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I have been using bilateral stimulation music to meditate. It's hard because my mind wants to jump everywhere but I'm working on it. Going to try looking into vergence today, as well. Had an almost full night sleep last night. Yay!! Did some exercises last night. Also been using my breather twice a day. Had a slumber party with my girls the night before last. So much fun!
Wonderful for you.
Now I have to look up vergence
 

Sweet T

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I will eat healthy this week. Following the Mediterranean diet. I will track my food on My Fitness Pal.
I know that treating my body well helps me feel better.
I began this yesterday and doing well
Thanks for a place to be accountable.
I’m still tracking my food, fat, sodium and calories. Eating well. Walking at least 2 miles per day.
 

Fraser

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I have been using bilateral stimulation music to meditate. It's hard because my mind wants to jump everywhere but I'm working on it. Going to try looking into vergence today, as well. Had an almost full night sleep last night. Yay!! Did some exercises last night. Also been using my breather twice a day. Had a slumber party with my girls the night before last. So much fun!
How is it going Jen?
I have been meditating consistently and I have also been using a Tens device to stimulate my vagus nerve via my ear for two 15 minute sessions per day. So far, it is going very well and I feel a lot of improvement. The meditation is absolutely key for me and I feel that the vagus nerve stuff is surprisingly effective.
 

Iugrad91

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I’ve been reading about vagus nerve stimulation but from listening to a certain type of music or melody thru headphones. Very interested in the tens stimulation. Can you share what device you use?

How is it going Jen?
I have been meditating consistently and I have also been using a Tens device to stimulate my vagus nerve via my ear for two 15 minute sessions per day. So far, it is going very well and I feel a lot of improvement. The meditation is absolutely key for me and I feel that the vagus nerve stuff is surprisingly effective.
 

Fraser

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I’ve been reading about vagus nerve stimulation but from listening to a certain type of music or melody thru headphones. Very interested in the tens stimulation. Can you share what device you use?
I use a Tens 7000, like this kind of thing: https://www.amazon.com/TENS-7000-Digital-Unit-Accessories/dp/B00NCRE4GO/ref=sr_1_1_sspa?crid=3125JNZHCQYB&keywords=tens+7000&qid=1650472455&sprefix=tens+7000,aps,193&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzRDdWUkRFMTZMQUVKJmVuY3J5cHRlZElkPUExMDM2NTAzTUxYREJIUzhaTE8zJmVuY3J5cHRlZEFkSWQ9QTAxOTEzMDEyUTdIWldFQ1lIUlhSJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

The real trick is the ear clips though, since you need to Frankenstein something yourself. Here is a DIY explainer on how to do that: https://www.instructables.com/DIY-Transcutaneous-Vagus-Nerve-Stimulator/


When it comes to the setting and what have you, this is helpful:


"tVNS was performed using a TENS machine (V-TENS Plus, Body Clock Health Care Ltd, United Kingdom in studies 1 and 2 and EMS7500 Roscoe Medical in study 3) with customised auricular electrode clips attached on the inner and outer surface of the tragus of the ear (Auricular Clips, Body Clock Health Care Ltd, UK). Participants wore the electrode clips throughout all three recordings (baseline, stimulation, recovery). tVNS was applied continuously for 15 minutes with a pulse width of 200 µs and pulse frequency of 30 Hz. Amplitude was adjusted to the level of sensory threshold (usually 2-4 mA) until the participants reported a ‘pin-prick’ or ‘tingling’ sensation. The stimulus was then turned down until the stimulus was borderline perceptible and comfortable."

And lastly, here are some youtube videos on it:


and

 

Fraser

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I was traveling for a couple days and didn't keep up with some of my HA focused behaviours, most notably meditation, and today I woke up with a lot of cortisol in my system and felt fairly anxious. It is very, very easy to slide.
 

Fraser

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I have been continuing to meditate. The past few days I have had trouble concentrating and have, on occasion, even nodded a bit while trying to meditate. Overall, however, I am largely pleased with my progress and the practice itself.
 

Ruiningmylifetosa

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Today. Though people made me feel sad i held my head up high and have been able to control myself and not cry until i get in my bed at night. Im glad about the controlling part. Self control is an important skill to master when you have social anxiety. You cant cry anywhere you want. Right? I have yet to improve but im happy to share this little victory. Its helped me see positivity in a whole day of negativity. Thank you for this thread. Makes me feel better.
 
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