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A Fun But Effective Trick For Managing Anxiety

Discussion in 'PDD-NOS, Social Anxiety and Others' started by Nervous Rex, Dec 8, 2019.

  1. Nervous Rex

    Nervous Rex High-functioning autistic V.I.P Member

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  2. tree

    tree Blue/Green Staff Member V.I.P Member

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    I liked this part.

    "Just like any other skill, changing the story of your anxiety takes practice.
    But over time, you can begin to think and feel differently."

    Using a little imagination to apply a rational approach sounds useful.
    Right now, that seems like the most difficult part, the imaginative aspect.

    I don't have a clear idea of how I'd characterize Anxiety.
    The first image that came to mind was a faceless cloaked hollow
    entity, similar to The Grim Reaper. I'd have to change the name,
    to be able to deal with that. Maybe "Spooky"? o_O IDK
     
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  3. Nervous Rex

    Nervous Rex High-functioning autistic V.I.P Member

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    I posted this just before going to bed last night, so I didn't add any commentary.

    Naming it is a new concept to me - I don't know what to make of it yet.

    I like separating it from my identity. "I struggle with anxiety" rather than "I am anxious".

    I like externalizing it as a way to drill into my brain that I can learn to cope, fight it, work around it, and manage it. That seems like the most encouraging part of the article.
     
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  4. Thinx

    Thinx Well-Known Member V.I.P Member

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    This is a useful idea and a user friendly article. Michael White was an Australian therapist and he and David Epson who's from New Zealand were originators of Narrative therapy, and the idea of externalising in this way. I first came across this where they wrote about a little boy and his family who were up against Sneaky Pooh, who had ways of turning up and getting the boy into difficulties, and worrying and shaming the family. The child and his family got wise to Sneaky Poohs ways, and managed to gradually outwit him and outsmart him.

    :snake:
     
  5. Nervous Rex

    Nervous Rex High-functioning autistic V.I.P Member

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    That sounds like a fun read!
     
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  6. Thinx

    Thinx Well-Known Member V.I.P Member

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    Another great idea from Michael White is Reauthoring, this is where we can rewrite our own lives and stories in ways that are more descriptive of our strengths, rather than our challenges or failures. I have done a lot of that in therapy over the years, plus it's very applicable for those of us who understand our high autistic traits or Aspergers in later life, where ways we have come to think of as problematic can be reviewed and understood differently, as facets of our neurodiversity rather than lacks.
     
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  7. Nervous Rex

    Nervous Rex High-functioning autistic V.I.P Member

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    I've done a lot of re-writing or re-framing of memories. Times where I acted out were because I didn't know how to communicate and wasn't understood, not because I was "bad". Bullies simply didn't understand me and didn't have any idea how much their actions would affect me - they weren't out to get me. My parents weren't harsh - they didn't know how to deal with me. ...and many others.

    It's been a very helpful exercise every time.
     
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  8. Gracey

    Gracey Well-Known Member

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    I've been at war with "the butterflies" for a long time now and only won a few battles.
    (I'd expected myself to be victorious more often)

    I like the idea of the narrative. Talking to oneself.

    Anxiety is part of me but not all that I am.

    As such "run like hell" became a very effective immediate solution in 'the moment'
    - in the absence of alternatives,
    thus creating a (reliable) habit.

    I think using the narrative to assuage or challenge kindly is what's next for me.

    challenge kindly is more,
    "Okay, I hear you. But first, Show me that real life, hungry, prowling tiger and you have my word I'll get us out of here"

    rather than donn full battle dress complete with sword and axe at the first uncomfortable thought.
     
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  9. Fridgemagnetman

    Fridgemagnetman I only have one V.I.P Member

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    RELEASE THE TIGERS
     
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  10. Gracey

    Gracey Well-Known Member

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    Plural ?

    okay, challenge accepted :)
     
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  11. Nervous Rex

    Nervous Rex High-functioning autistic V.I.P Member

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    If you release more than one, you can get them to fight each other. My compulsion to get everything right works well against my anxiety about not getting enough done.
     
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  12. Gracey

    Gracey Well-Known Member

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    I think I can agree with that :)

    my stressing over believing I'm 'stuck' forever;
    - be it,
    inside the house,
    not making progress (task, challenges)

    may frequently be up against,

    the anxieties felt on being out of the house at work/shopping/walking
    and also getting things right (tasks, challenges)
     
  13. Fridgemagnetman

    Fridgemagnetman I only have one V.I.P Member

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    Thought based tigers are the best.

    Almost got an over -interest from a real life tiger once.
    It was distracted with a stick.

    Thought tigers.
     
  14. Fridgemagnetman

    Fridgemagnetman I only have one V.I.P Member

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    The thought tigers often slip up on thought bananas :)
     
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