I Cant Seem To Lower Increased Anxiety No Matter What I Do....help!

[ssw]

I cant seem too. Been trying to but my brain wont such the f*ck up! Got an idea for that? I...

Look up binaural beats for depression or anxiety. They're fantastic. It's sound waves influence your brain to a better mood. They use alpha and beta waves and have researched the response to the brain on all hertz.
(Search on YouTube.)

Put head phones on. And relax. I can't sit still to meditate so I stretch and count my breaths. In my opinion, you don't have to do a set of breaths (4 in, 4 hold, 4 out, etc..)
I find if you take a slow deep breath and feel it - taste the air, feel your lungs inflate, feel the air gliding down your throat, giving you life.

And so on.
Meditation is not picky. Nor is peace. Just feel it. Accept it.

 

[lostforgottensoul]

Look up binaural beats for depression or anxiety. They're fantastic. It's sound waves influence your brain to a better mood. They use alpha and beta waves and have researched the response to the brain on all hertz.
(Search on YouTube.)

Ive heard of that. Cant play it during a call but maybe if i put the customer one hold and quality can see im playing something for a few mins to calm anxiety...or even if they dont, i dont care...id rather get a bad scan than to go off on a cuatomer, bad scans dont get you fired fast.

And i wear a e earred headset at work.

Thanks!

 

[lostforgottensoul]

Just feel it. Accept it.

I think thats my issue there...im used to running from it, not to it...so thats gonna take practice but if anyone knows anything about me is if i want something bad enough im gonna get it...i want 'wellness' BAD!

 

[sun seeker]

Do you have a head set on when on the phone? If you don't need your hands all the time, try putting one hand on the middle of your chest and the other on your navel until you feel calmer. I forget what it's supposed to do exactly, but it's calming.

 

[lostforgottensoul]

Do you have a head set on when on the phone? If you don't need your hands all the time, try putting one hand on the middle of your chest and the other on your navel until you feel calmer. I forget what it's supposed to do exactly, but it's calming.

I do. I have hearing issues, not real bad, but some from blows to the head and they only give you a 1 earred headset, and you cant buy your own, they can see what headset is logged by the PC. f*cking IT...not sure why i cant be my own IT but i guess you are if you work at home but that would isolate me more.

Anyway, i found a 2 earred headset early on working soon after training. We stayed up on the floor we were trained on and i wanted to sit by the window, helps me to feel not so enclosed, and i just happened to pick the desk the trainer was using & in there was probably the only or one of just couple 2 earred headset and i nabbed it. Im trying to keep it together now with eletrical tape lol.

Anyway, thats a long winded way to say i have trouble hearing, PC, headset, & software phone turned all the way up.

Does it work if its low? Ive tried to play music real low on youtube but it doesnt seem to work if its coming through the same headset, it drowns out the customer and i think just an earbud w/o anything on would too.

I wonder if that playing really low through the headset would drown out the customer as much as music?

I could play out loud, some do play music but you arent supposed to and i am sureounded by trainees now that we have self paced self done training....and the girl directly behind me asks me questions on EVERY CALL. I wanna help and all but i have a job to do too.

Hold is ok as i have sup approval so maybe hold and play it on my phone or something, like already pulled up sorta thing, that would work.

I'll play around w/ the phone thing. Its a good idea!

 

[lostforgottensoul]

Today Ive been more content then ive been in a long long time. Not sure what the 'switch' was as this is all automatic. Also not sure if it will stay 'switched' into tomorrow at work. Guess we shall see. I wish i could do just one thing on purpose in my brain so i can actually know how i did it and be able to continue it...

 

[ninja]

Fantastic lostforgottensoul!

I've learned that what helps me be able to become absorbed enough in deep breathing is to direct my attention towards elongating the inhalation and exhalation so eventually, there is no pause between them. Literally I feel my lungs expand to a point where they cannot take in any more air, and as soon as I reach "max capacity" the exhale begins to spill out. I watch and feel and listen to the exhale switch from a pulling sensation (minimal conscious effort) to a gentle urging (more effort) to get as much of the air out as possible before inhaling again. If this works, maybe you can then mentally scan your body and work to relax any parts that are tense or bracing, before shifting focus back to breathing again for a couple breaths.

 

[lostforgottensoul]

@Ninja yeah, I do notice that focusing on breathing helps, as does the 'imaging floating on water on my back' metaphor and both i used at work when i first got caught going off on customers, both from the What's Up app i downloaded at that time and its been about 3 months maybe with no even frustrated tones in my voice.

I dont know what increased it, other than maybe the time of the year and now being in a new place....im finding now that blame has shifted and i seem to 'be deeper' that my tailspins are worse & last longer.

But back to anxiety, I think the issue im having is they are coming too quick and too strong to catch and def if i forget to take my xanax at lunch, i can almost put money on going off on someone like an hour or so later.

But even when i do take it, it just seems im struggling to catch it, put the said customer on hold and breath, listen to sound waves, imagine floating on water or whatever and once im in it, i cant stop it. At home i have black out rage/explosions, never physical but def verbal. At work its not as bad but i cant seem to stop it, control it, and generally i dont even know i did it til after the call and im going "oh f*ck i hope thats not listened to".

I know its just a matter of time, possibly short time that me being great at my job and having the IT knowledge I do wont matter, I cant go off on customers and that will trump it.

My dad said tonight "pinch yourself when you're going off or about to" and i said "yeah, i would if i knew i was or was about to".

I guess theres no real answers of how to lower it that im not already doing, i just dont know how to become more aware of the anxiety as it increases, as it does so VERY fast, and act on it before going off. I go from level 0 anxiety to level 10 in a matter of a milasecond and i cant figure out how to know im there, you know?

 

[joeylittle]

I guess theres no real answers of how to lower it that im not already doing, i just dont know how to become more aware of the anxiety as it increases, as it does so VERY fast, and act on it before going off. I go from level 0 anxiety to level 10 in a matter of a milasecond and i cant figure out how to know im there, you know?

You might want to try a couple of things: One, finding a breathing pattern that you can do while you are at work - I know this would be hard because your job deals with handling times, but there are a few I can think of that are pretty effective that don't involve super-long, slow breaths. And two, starting to incorporate meditation into your daily routine. I like the Jon Kabat-Zinn ones.

Basically, you need to reduce the likelihood that you will have increased anxiety - or, another way to say it, is that you can start correcting it even before it starts, and that should cut down on the number of times you experience it.

 

[lostforgottensoul]

@joeylittle the anxiety app has 3 types of breathing exersises: belly breathing, 4, 7, 8 breathing, roll breathing (the one i cant seem to get down)...i did the 4, 7, 8 but didnt count as high or did as many & tried not not like the customer hear...basically becoming aware of how im breathing but thats when i had increased anxiety & and i think thats what im having trouble doing, being aware.

Meditating I very much want to know how to do, just was never able to with a head spinning & screaming & wont shut up. I would try and my head would get louder and louder and drive me insane and i ended up hitting a wall due to, I think, frustration (i think thats the opposite of what it was suppose to do)...how do i quite my head? Or at least do it with the screaming head, i cant seem to ignore it...i try & then it gets louder, persistant, like my brain sorta has a mind of its own & wants to drive me insane or something. That sounds stupid but how it seems.

Im understanding, and agree, that you're saying to do this anxiety or not and that will lower it as a whole.

Id like to throw in there to start drawing again, that has always been my outlet & my head stopped that too.

I got one day of peace and contentment but i so want to know how i did it. I just woke up so i have no idea if thats gonna follow me or not.

I do know one thing, nicotine makes your heart race. I had to come off cigs and onto a nicotine vaporizer but now im addicted to that. I was gonna start to ease into the nicotine free one (dont get the point of smoking it w/o nicotine, you're just smoking water vapor w/ flavor) but maybe i can trick my brain on going off nicotine? I just dont want to do that and end up to starting to smoke again. I dont think i will, i think i may break down & get the type w/ nicotine in it.

Finally my step mom stopped smoking as of wed w/ the State giving her the patches for free. They dont work for me but seems to for her. She cheated when she was changing it & went hunting in the car & found a half of one to smoke.

Sorry, im rambling. Any ideas on how to meditate w/ my head screaming or some how quiet it?

 

[lostforgottensoul]

I did find one thing that might help, i dont want to post the link cuz its an article on the other site & im really not trying to advertise it but it had a few good things on it. Its about how to slow your thinking to sleep but same thing.

So one thing is to do puzzle activities & it names one "to name veggies w/ same letter" but one thing that's changed is instead of playing puzzle/mind type games on my phone which are my fav on breaks & lunch, im on these sites. Maybe i need to sorta say, no sites during my work day & go back to my games? I can see the sites making my anxiety go up and a few times i became triggered & tailspinned at work.

But i think that i was able the keep my thoughts distrated (doing my job is distrating) by games on breaks & lunch but on the sites not just on breaks & lunch but also between calls, im not distrating & adding to my spinning, screaming brain.

Other thing was about concentrating on relaxing your muscles as you are deep breathing.

 

[joeylittle]

Any ideas on how to meditate w/ my head screaming or some how quiet it?

That's why I like guided meditation; you actually aren't just alone with your mind, you are getting prompted on what to focus on. Also, try meditating with your eyes open. You can just let them move to a soft focus (kind of fuzz out), but it will keep you more in the here and now and less in the 'then', if that makes sense. This one is long-ish, but you could give it a try:

How does doodling at your desk work? Or doing zentangles?

One kind of breathing I like is 4x4. You breathe in for slow four, hold for slow four, out for slow four, hold for slow four. But I get how it's hard to do on the phone.

Like all things, the solution will take a little time to 'kick in'. Try introducing new things to your routine, and give them a week to work...