Question
Hello Paul,
I wanted to start off by saying that I'm really proud of you; that you have found the courage to ask for help and acknowledge that there is a problem. Your question deals with two major facts: First, that you have been smoking pot and that you have been sober for 4 days and secondly your experiencing symptoms of anxiety. I would encourage you to join a support group in your local area; they are anonymous and they will allow you to develop a support system that acknowledges your struggles. You are currently in the first stage of change called precontemplation; this stage deals with the mental and emotional dilemma "did I make the right decision; should I change or stay with what's been working (smoking pot); in times like this having a strong social network that understands the stressors and/or triggers can be very comforting. Lets take some time to answer some questions: how long have the anxiety symptoms been emerging? What are the physical signs sensations that you experience during a anxiety attack and the related emotions? How long do the anxiety attacks last? These are some questions that any professional dealing with anxiety management would be asking you; so it would be a great idea to start writing down some responses until you are able to connect with a mental health professional. Here are some simple techniques that are known to help in reducing anxiety symptoms: slow deep breathing (breathing through the nose, allowing your entire stomach to fill up like a balloon and then slowly breathing out from the mouth (focusing on the physical sensations of letting go; this technique can be done anywhere and it only takes 2-5 minutes and many individuals have found that closing your eyes helps to focus the mind and lower the actual anxiety symptoms). Another simple technique that does not require extensive training is guided imager: this strategy involves training your mind to focus on positive memories from your life that you find comforting (for example a childhood event, family trip, or a funny moment that bring a smile to your facing every time you think of it) in this technique you a pairing the happy memory to your current anxiety provoking trigger. When ever you experience a anxiety attack either you can focus on the physical photo of your happy memory or allow yourself to mentally visit that moment in time in your mind while focusing on the breathing as suggested before and this should lessen some of the symptoms that you are experiencing. Please contact your local primary care doctor or mental health professional for a complete work up and remember that if the symptoms do not lessen then you will have to consider med management from a trained psychiatrist.
About the Expert
Anil Bobal
MA, LPC.
Exton, United States of America
Specialties
Dissociative Disorders, Anger Management, Sex Therapy, Personality Disorders, Child or Adolescent Issues, Divorce, Compulsive Disorders, Trauma and PTSD, Life Coaching, Addiction or Substance Abuse, OCD, Mood Disorders, Parenting, Domestic Abuse or Domestic Violence, Anxiety or Fears, ADHD, Impulse Control Disorders, Relationship Issues, Loss or Grief, Depression, Finding Your Purpose in Life
License
my_license #PC 006895
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