Systema and ptsd

[lostforgottensoul]

And, I think, what's getting in your way is hypervigilence

Yeah, I think you're right.

That antelope needs to be able to eat too, not just watch for tigers

Lol! The way I see antelopes is take a bite, look around, take another bite, look around. Its sort of how I view myself. Though I think I am still looking around as I am taking a bite.

What you're shooting for, with the breathing, is that same 'in the zone' feeling that you have gotten with your art. If you could do it once, at least you know you can do it. It's 'just' a matter of learning to do it again. And then learning to turn it on & off.

Yeah, I know I can, I guess how is the biggest thing. My therapist must know I can too and maybe thinks my art is the key to finally learning how to? Cause he pushes art pretty hard. But, yeah, I figured my "zone" for art was about the same thing.

 

[joeylittle]

I am not sure why breathing doesn't help me as much as it does others.

Are you doing it long enough? Most people don't realize that you need to give it a full four/five minutes to work. Like with four by four (in four, hold four, out four, hold four), the final component is 'for four minutes'. When I was starting I'd not get relief until maybe 2.5, 3 minutes in. And three minutes can seem like an eternity. I had to start a timer so I would just commit and not keep wondering why it wasn't working yet. In some ways, it's not at all easy for that first minute or so.

Once you've trained yourself to stick with it, and do so consistently, you will find it 'working' faster. But there's a biomechanics learning curve there.

 

[lostforgottensoul]

Are you doing it long enough?

I'm not sure but probably not. I think anxiety makes it seem like its been way longer then it has been. And patience isn't my strong suit for sure!

Once you've trained yourself to stick with it, and do so consistently, you will find it 'working' faster. But there's a biomechanics learning curve there.

Yeah, I see what you are saying. For sure a timer is best.

 

[Deadman]

eah, I see what you are saying. For sure a timer is best.

If you have an iPhone or Android phone you might want to consider a breathing app. There are a lot of them out there.

I used to use an app on my iPad called "Pranayama". I loved it because it had simple tones to indicate in and out breaths. Unfortunately it is no longer being updated. I'm looking for a new one without annoying voiceovers.

 

[lostforgottensoul]

If you have an iPhone or Android phone you might want to consider a breathing app. There are a lot of them out there.

I have one on Android called What's Up. It is an anxiety app so it has more then just breathing like imagry for example. But breathing techniques are on there.

I don't believe it's on iTunes.

 

[LuckiLee]

Over the past couple of months of been using principles I've learned from a couple of books that I got...

@Deadman,

I am impressed by your determination to learn all you can about PTSD, it's symptoms and therapies. Well done!!

I wish my Vet was as eager to do a little research on the subject. He only relies on his Doctors and group for information. While I have been reading everything I can for the past 5 years.

Let me ask you this, do you have any ideas how I could get my Vet more involved in learning about the disorder? I know you don't know him but my guess is you are both alot alike.

Thanks in advance and don't worry if you can't come up with anything. I appreciate all your hard work!!

✌ & ❤ to you!

 

[Deadman]

It is on iTunes. Just found it. Will take a look.

Thanks :)

 

[joeylittle]

If you have an iPhone or Android phone you might want to consider a breathing app. There are a lot of t...

You can also check out Breathe to Relax - B2R. Solid visuals, sound is optional, and you can customize.

 

[lostforgottensoul]

Breathe to Relax

Thanks, installed it!

 

[Deadman]

Let me ask you this, do you have any ideas how I could get my Vet more involved in learning about the disorder? I know you don't know him but my guess is you are both alot alike.

I'm not sure how to answer that question. I guess I have a couple of things that motivate me. First, I'm stubborn. Waaayyyy too stubborn to give in to PTSD without a fight.

Second, I know there are people out there who would love to see me fail. Doing my job meant I made enemies. I still have a couple of cyberstalkers who try to cause trouble from time to time. Living till I'm 100 will be my revenge :)

Hmmm maybe both those just mean I'm stubborn.

Finally, I view knowledge as a weapon. The more I know the better my chances. For me PTSD is war.

It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles

Sun Tzu

 

[Deadman]

Breathe to Relax

Installed as well. :)

 

[barefoot]

My therapist is a huge advocate of diaphragmatic breathing exercises (without the woo woo!) and she got me started on it a couple of years ago. I got into a daily routine of doing it first thing in the morning and before I went to bed (like @scout I found that it helped me to sleep better - seemed to reduce nightmares and night terrors) And I would sometimes do it during the day ether I felt anxious or not.

@lostforgottensoul - setting a timer is a great idea. As @joeylittle says, you do need to do it for a good few minutes before it starts to have any noticeable impact. And it does take practise - it can be difficult and can feel weird to begin with. It can make me feel very heady and very tired if I do it for a longer amount of time (20 mins or more) so it must be doing something!

Another thing - my therapist encouraged me to do it as a daily practice, regardless of whether I am feeling anxious. This turned out to be a good tip. Yes, it can be really useful to do breathing exercises when you're in the middle of an anxiety attack. But doing it every day regardless means that you are constantly stimulating the parasympathetic nervous system - which is a good thing in terms of laying strong foundations.

Anyway - I fell out of the habit and haven't done it for quite a while and have been feeling very anxious lately. So reading this thread is very timely for me - a reminder to get back into this as it really does help.

Thanks for the thread @Deadman - I'm going to look up those books you mentioned!