Panic attacks? I''m at the end of my rope.

[lyra]

Lucky, the thyroid tests are special blood tests. You mentioned a breakfast connection? When my glucose level is out of whack in the morning (too high or too low), I also get what feels like a surge of adrenalin and lightheadedness. So perhaps a diet of low carb (not no carb), and low fat, evenly spaced meals and snacks, would actually help a bit too. It''s even possible that some of your symptoms could indicate hypoglycemia (low blood sugar). I think your first line of defense is ruling out everything physical as much as possible.

Of course this is a stressful time in your life, absolutely. But some of the situations you mentioned do sound more extreme. Like I said, if you try nothing else, at least start practising breathing lessons. This distracts those racing thoughts, and obviously helps you control your breathing, which will definitely help you to calm down. It is something that is learned. You might even try using a CD for guidance. If you''re feeling very stressed when you''re at home, you might try noise cancelling headphones to create white noise. White noise is distracting, and you can more easily concentrate on your breathing then. Just a few non-pharmacological suggestions. Do find a doctor you trust.

 

[tulip928]

After the nurse heard my murmur, she sent me to get an echocardiogram which imakes an ultrasound video of the chambers and valves in the heart. That''s how I was officially diagnosed. I don''t use medications - I had to learn to take notice of what causes me stress - because that''s what can set off the panicky, heart racing, anxiety feelings which is part of the syndrome. Too much coffee can set off that feeling for me, also. Learning to slow breathe, and just get ahold of the stress situation before it takes over helps.

 

[Italiahaircolor]

Date: 3/2/2008 1:21:53 PM
Author: Independent Gal
I wouldn''t just rely on your doctor to monitor dependency, and I would definitely keep that as a concern right now. If doctors were really that careful, there wouldn''t be an epidemic of sleeping pill dependency, for instance. Ah, the quiet, socially acceptable addiction. But it''s still drug addiction!

That''s not to say you should run screaming from medication by any means! Lots of people use it to get over a hump, or use it wisely in the longer term. Being afraid of addiction is a good way to keep from getting addicted. For instance, I''m a chronic insomniac. My doctor would be happy to feed me sleeping pills for the rest of my life. I personally would rather be a little tired than an addict. So, I have pills in the house ONLY for emergencies: e.g., night before a job interview, night before my wedding(s). But I only take them for those special occasions. Fear of addiction is what keeps me from getting addicted.

But you should take very vigilant and good care of yourself and not just do the whole ''TRust me, I''m a Doctor!'' thing. It''s wonderful that Italia has a doctor she trusts so much, but in general, it''s a very good thing to ''worry your pretty little head about it'' when it comes to health issues and be your own advocate.

Many doctors are quite happy to have an addict on their hands, as long as it''s a socially acceptable addiction.

Now Indy, while I can appreciate your views on a wide range of subjects, I think medication is something best left to those with a degree in health care...we can speculate all day about what "could" happen...but thats all we can do...speculate. It''s clear medication can help a large majority people in this situation, which is why it''s suggested.

And to address your point...Yes, there is an epidemic of people who abuse sleeping pills or other prescription drugs, or herion, crack, weed, or cocaine drugs are drugs and there will always be a market for those who want them recreationally.

...But not getting the help you need because you''re worried about becoming a statistic is like not taking a vacation because you''re afraid the plane will crash. Do planes crash? Sure. Could it happen? Yes. Does the fear stop some people from flying? Of course...BUT...a lot of people get on that airplane, and land safely at their destination. You have to think about what you''d be missing out if you let "fear" rule your life...you''d miss out on a great vacation on a chance something might happen. It''s the same thing with medication that is needed to treat a symptom or illness...it can be scary, and there are people out there who wont take them because they fear becoming addicted, but there are lots of people who take the medication and do not become dependent because they want to live without the issue more than they fear the chance that they might become addicted.

And Lucky, I hope that the off chance you might become addicted doesnt stop you from address the problem and getting the help you need. With proper monitoring and good professional help, I think you''ll feel better!

Just my .02

 

[Italiahaircolor]

Another thought...

I would not recommend going to a "free clinic". Although the idea is tempting. Free clinics work with doctors that donate their time...and you run a high risk of never seeing the same doctor again, which can be dangerous--esspecially if you do go on medication.

Contact your local hospital, if its a teaching hospital, even better. Hospitals cannot turn anyone away, even for an inability to pay. If you contact them prior to visiting, you''ll be able to "get your ducks in a row". They will transfer you to the speciality that you need to be treated under. You can explain that you don''t have insurance, or whatever your individual circumstance is...they can work out a payment plan for you (sometimes as low as $10.00 per office visit) or take you pro bono. They may transfer you to the "accounts payable" department of the hospital, where you''ll probably receive a grant.

My father is a doctor, and having worked in his office for many years I know this happens a lot...and I know my dad will treat someone in his office for $25.00 per visit if they don''t have insurance. I''m not sure if the above will work for you...but, it would be worth the time invested if you can get into a stable practice with a doctor who treats similar/like episodes on a daily basis. Esspecially if you''re worried about becoming dependant...

 

[katebar]

luckystar112 firstly I am sorry you are experiencing this is really is the most terrible feeling and completely overwhelm you.
Everybody has given you great advice an I agree that step 1 is a medical to rule out any underlying cause.
I am a psychologist and well over half of my clients present with anxiety its extremely common.
Some people have mentioned CBT and this is the gold standard for treating anxiety in psychology. It can work very effectively if the client is open to the concept. The first component is controlling the physical symptoms of anxiety. However We don''t want to get rid of anxiety totally we want to manage and control it. Anxiety is an adaptive response to a threatening situation. We need our body to be able to flee the situation or fight the situation. So our body undergoes physical changes in order to deal with the threat. But sometimes we get false alarms that occur when we perceive something as threatening when in fact it is not.
If we can turn on the parasympathetic nervous system (calming nervous system) it cancels out the anxiety symptoms. The way to do this is to do physical exercise combined with breathing in a slow and controlled manner (Hence Maisie paper bag breathing). The best way to do this is to combine exercise and breathing .Proper lap swimming does this nicely but walking running while your breathe slowly and purposefully is very good.
You can also breathe in this manner all the time and it is important to spend a few minutes every couple hours breathing in this way.
You should avoid stimulants like caffeine nicotine red bull etc as they mimic the symptoms of a physiological anxiety which in turn makes you feel more anxious. Keeping very well hydrated is also helpful to control the physical symptoms. eating unprocessed food without too many additives or chemicals is also important
Once the physical symptoms are reduced then you can start to do the cognitive aspects which is basically looking for the thoughts and images which are triggering your false alarms.
Good luck there are a few online sources of help that you may be able to do I''ll check my book marks.

 

[OUpearlgirl]

I have dealt with anxiety for much of my life. I have been seeing a therapist for almost two years now. She has really helped. One thing she did was a type of hypnosis. It wasn''t anything weird, I would recall a bad memory and she would tap on my knees. I usually remembered something good that came from the event or somehow I found a way to turn the bad memory into a positive one. I forget the name of this procedure, but it really helped.

I''m now on Buspar (it''s my 3rd anxiety medicine and by far works the best). I also have xanax for bad days (tornadoes, plane rides, etc). Sometimes I don''t even need to take it, but just knowing I have it if I need it puts me at ease.

I really think you should get help. It''s so important and your life will be changed. I have a lot of exercises I can tell you about if you''re interested.

 

[diamondfan]

I think CBT works because you supplant the fearful thought with something that is not scary to you. And typically, you cannot be scared and relaxed, physiologically speaking, at the same time.

I think you have to know your triggers. For me, I have more generalized anxiety. Certain things really freak me, like when something is wrong with one of my kids, or I have to wait for MRI results etc, getting on a plane. But I often to do not know what will set me off, so it makes it tougher. If you were afraid of snakes, for instance, you could do CBT really easily. You could do en vivo or flooding, too, in order to help you conquer your fears. Mine feel so diffuse it is a bit tougher for me.

 

[surfgirl]

Date: 3/2/2008 9:34:23 AM
Author: lyra
You really need to see the doc. Besides the MVP (my SIL has this), you need to have your thyroid levels checked. Lord, I have way too much experience with this problem. I''ve been dealing with it for over 15 years. You really, really don''t want to cross over into agoraphobia. That is extremely difficult to treat. Seeing a psychiatrist is also a good idea. My daughter gets some psych counselling at her university--is this a possiblity for you? For her it is free, and she does get a consultation with a psychiatrist to recommend meds if necessary. Just an idea. Klonopin/clonazepam is excellent for treating panic attacks. It''s longer acting, no side effects at low doses. Celexa is an anti-depressant (lexapro is the new formulation of celexa). Xanax can cause irritability and worsen anxiety. A constant low dose of klonopin is not dangerous, nor ''addictive''. I''m talking .5 to 1.0 mg/day. I have been on this dose for 15 years and do not require more. I also take lexapro. I would also recommend some therapy. Cognitive behaviour therapy helped me immensely. At the very least, if you do nothing else, read about and learn about meditation. Breathing exercises can help a lot. Anything that puts *you* in control. Good luck.

Lyra, I''m curious about what you said...Do unstable/low/high thyroid levels cause panic attacks? Or extreme dizziness?

 

[moremoremore]

I read the post and skipped the replies b/c there is too much for me to read. ARE YOU KIDDING ME? GO TO A DOCTOR and get real advice from someone who can diagnose you. Duuuuhhh. Sorry, I don't mean to be harsh but I just don't get why this is posted for random advice. Go to the doctor. And there are 2 other medicines out there which are VERY similar to paxil and which cost about $20 a month without insurance and $6 with insurance assuming you even need it and not another type of med. Best of luck...this is nothing to mess with.

 

[geo-dale]

I can relate to your story. Please know that you are not alone! Exercise will help; proper sleep will help; relaxed breathing will help; staying off caffeine will help…But medication helps too. If you can afford it, I would talk to a doctor or psychiatrist one more time and ask him to prescribe for you 20mg Celexa and 0.25mg of Xanax in their generic forms. Very affordable! And have him/her prescribe a 6 month supply of the Celexa so you do not have to keep going back. SSRI''s require you be on them for about six weeks for the positive effect to kick in fully and any side-effects to diminish. Take the Celexa with a meal either in the morning or with dinner daily (at the same time) and the Xanax only when you feel an attack coming on to take the edge off.

If everything else you have tried has failed, try Celexa for six months (less side-effects than Paxil). The doses I suggested are low, but findings show that anxiety can be treated with lower doses than depression. Give it at least 6 weeks before analyzing if it is working for you. Also, if you do try this or any other SSRI, for the first ten days break the pill in half (i.e. take only 10 mg of Celexa) to ease your system onto the medication.

I hope you find relief soon!

 

[iheartscience]

Date: 3/2/2008 10:37:21 PM
Author: moremoremore
I read the post and skipped the replies b/c there is too much for me to read. ARE YOU KIDDING ME? GO TO A DOCTOR and get real advice from someone who can diagnose you. Duuuuhhh. Sorry, I don''t mean to be harsh but I just don''t get why this is posted for random advice. Go to the doctor. And there are 2 other medicines out there which are VERY similar to paxil and which cost about $20 a month without insurance and $6 with insurance assuming you even need it and not another type of med. Best of luck...this is nothing to mess with.

I have to ditto this! Although most PSers are well-meaning and knowledgeable, your best bet is going back to the doctor and discussing your panic attacks with her. If you do end up getting another prescription, definitely make sure it''s written for the long term-you''re actually not supposed to stop drugs like Paxil "cold turkey" because it can be quite dangerous/harmful physically. You should also ask for recommendations for low cost counseling in your area-a combination of medication and cognitive behavioral therapy is typically recommended for anxiety.

A mental illness is exactly the same as another illness, and it sounds like this is really affecting your life in a negative way. You wouldn''t ignore diabetes or heart disease if you had it, and a mental illness can be just as debilitating.

Best of luck-I know you can move past this with the proper medical care!

 

[luckystar112]

mmm...people post about way more serious health issues on here, and get lots of great advice, which is why I posted this here. Perhaps you should have read through the thread because I have been getting LOTS of great advice.

Forgive me for wanting to hear other people''s experiences and what works best for them. If I had a massive growth on my face, sure I''d be running to the doctor before posting here. However, some people are able to be cured of their panic attacks without the aid of a doctor or medicine. I posted to find out how (assuming that someone else suffers or has suffered from the problem). The second part of your post is information that I can actually use. Thank you for taking the time to let me know that there are medications similiar to paxil that are less expensive.

DF, yeah...I think I probably have a mixture of generalized and random(?) anxiety. There are the obvious triggers such as planes, freeways (or any type of busy multi-lane road with a speed limit over 40), lines, etc. Very rarely do I experience panic attacks out of the blue. Usually I have a panic attack because I expect to, because I tell myself I''m not going to, because I have a memory that triggers one, etc. With the freeways though...it would be nice if I could not be afraid on them. I don''t think that would ever happen (sigh). But it would be nice just to be able to get on the road without suffering a panic attack, at least.

OUpeargirl--I''d be very interested in knowing some of the exercises!!

Katebar--thank you for the great advice! I tried the breathing exercises today at the gym (I usually stay on the eliptical or bike). I''m going to keep doing it. I''m definitely interested in learning how to turn on the parasympathetic nervous system.

Italia--your information about the hospital payment plan is invaluable. I''m going to call tomorrow. I should probably clear things up by saying that I would never deny myself the help I need because I am worried about becoming addicted. I just don''t like the idea of staying on any type of medication for long periods of time. Even cough syrup or advil...lol. As much as I loved the taste of coffee, I even hated how THAT made me feel. I''m just weird like that. So the point of this post was to just make sure that I have exhausted all of my options before resorting to pills again, but of course if pills were my only cure, I''d go for it in a heartbeat.

Indy, thank you so much for taking the time to look up clinics for me. They are all pretty far away from me (5 scary freeways away...

), but I''m sure that I could call and find out information on where to go next to my house. Again, thank you!

Lyra, you have been so helpful. I have changed my diet drastically over the last couple of months. More fish and vegetables..less little debbie strawberry cake rolls.

Again, to everyone. I am so glad that I can come here and get invaluable information regarding your experiences. I have learned a LOT from posting this thread (

) such as the breathing information, the aspertame connection, medications that work for people, and even some valuable information regarding being able to pay for doctors and medication if I need it. Thank you so much...all of you!!!

 

[laine]

No advice on the panic attacks, though I wish you the best in dealing with it, but regarding the insurance:

Please at least consider getting a major medical plan (if you don''t have one already). They are fairly inexpensive as they have a high deductible (mine was $5000 when I had it), so it is not for regular care, but for a big emergency, you''re covered just in case.

As for no regular insurance, definitely try calling doctors offices, letting them know you do not have insurance and will be paying cash and ask if they can negotiate their fee at all. And when you see them, remind them you don''t have insurance, and ask if the expensive test/pills/whatever is really necessary, or if there are cheaper options. My uninsured brother recently needed stitches and between free samples and discounted rates, he paid less out of pocket than he would have with insurance coverage!

 

[diamondfan]

Trust me, I can bring one on by worrying that I will have one...the mind is sooo powerful that way. Sometimes I can distract myself a bit, and redirect my feelings and avoid it, but not all of the time. There is a funny period bwtwn actually having one and sensing you will have one...and trying to talk yourself out of it.

 

[krisvrn]

Date: 3/2/2008 10:24:09 PM
Author: surfgirl

Date: 3/2/2008 9:34:23 AM

Author: lyra

You really need to see the doc. Besides the MVP (my SIL has this), you need to have your thyroid levels checked. Lord, I have way too much experience with this problem. I''ve been dealing with it for over 15 years. You really, really don''t want to cross over into agoraphobia. That is extremely difficult to treat. Seeing a psychiatrist is also a good idea. My daughter gets some psych counselling at her university--is this a possiblity for you? For her it is free, and she does get a consultation with a psychiatrist to recommend meds if necessary. Just an idea. Klonopin/clonazepam is excellent for treating panic attacks. It''s longer acting, no side effects at low doses. Celexa is an anti-depressant (lexapro is the new formulation of celexa). Xanax can cause irritability and worsen anxiety. A constant low dose of klonopin is not dangerous, nor ''addictive''. I''m talking .5 to 1.0 mg/day. I have been on this dose for 15 years and do not require more. I also take lexapro. I would also recommend some therapy. Cognitive behaviour therapy helped me immensely. At the very least, if you do nothing else, read about and learn about meditation. Breathing exercises can help a lot. Anything that puts *you* in control. Good luck.

Lyra, I''m curious about what you said...Do unstable/low/high thyroid levels cause panic attacks? Or extreme dizziness?

hypo or hyper thyrodism may make one more prone to depression, no likely to cause panic attacks.
hyper-thyrod.. may cause dizziness.

 

[Italiahaircolor]

Oh, and Lucky...if you end up being medicated, even for a briefe period of time, fill your prescription thru Wal-Mart since they have the $4.00 prescription plan.

 

[Lorelei]

I am glad we were able to throw some pointers in dealing with PA's your way which might be helpful! Many of us have been there and a good part of dealing with these terrible attacks is management, so glad if we were able to help a bit. Do make sure you eat regularly, I know it made all the difference with me for controlling them.

 

[Maisie]

I had no idea that dehydration can give symptoms similar to a panic attack, which in turn sets one off. I never really drink.

I am going to start drinking more to see if that helps with my funny feelings, dry mouth etc.

 

[Lorelei]

Date: 3/3/2008 4:36:52 AM
Author: Maisie
I had no idea that dehydration can give symptoms similar to a panic attack, which in turn sets one off. I never really drink.

I am going to start drinking more to see if that helps with my funny feelings, dry mouth etc.

Maisie, also with your workouts and plans, you need to drink water if you can, as it helps with burning and getting rid of fat, and the overall efficiency of the body's workings. If you are not drinking enough, you will definitely feel better once you do in many ways.

 

[Jas12]

Luckystar: I didn''t read thru all the posts but here are a few suggestions for you
1) keep looking into diet--i was suffering from anxiety and DH and noticed it was really related to my digestion (or lackthereof) i had to do a major diet overhaul and it helped soooo much. Any food intolerance can do it (dairy, sugar, caffine) and aspertame--as someone else mentioned is a huge one! GET RID OF ARTIFICIAL SWEETNERS!

READ: Full Catastophe Living by John Kabbat-Zinn. This is an intense program that will require a big commitment on your part but i know many ppl have had amazing success with it and it will help you understand yourself and how to deal with this and other stressful issues.
Here''s the link to amazon (read the reviews).

Book

 

[lyra]

Hyperthyroidism can cause panic attacks, or the perception of having one. It speeds up your heart rate. From endocrineweb:


Common symptoms and signs of hyperthyroidism

Palpitations
Heat intolerance
Nervousness
Insomnia
Breathlessness
Increased bowel movements
Light or absent menstrual periods
Fatigue


Fast heart rate
Trembling hands
Weight loss
Muscle weakness
Warm moist skin
Hair loss
Staring gaze

I'm not saying I think this is what you definitely have, Lucky. I posted this as reference only. When I was evaluated, I had tons of tests done. Thyroid level, female hormone level, EEG, ECG, CT-scan (learned I was allergic to the dye), and *then* I got sent to the psychiatrist. In Canada, we do not pay for psychiatrist visists, but we do have to pay to see a psychologist. I've seen both. I found a gp who was trained in Cognitive Behaviour Therapy (he gave talks about it internationally, as he developed his own particular style). He taught me formal meditation in connection with CBT, and the use of medications. I've also done regular psychotherapy. My problem is not panic attacks per se, they are just one of my symptoms. I also recommend that book Full Catastrophe Living. You really have to work at this stuff. It was the same for me. I had to be very pro-active with doctors all along the way, including deciding which meds I would try or not try. You never know what combination is going to work for you. But the first thing is to rule out everything you can, so you can concentrate on your recovery. Good luck.

 

[Independent Gal]

Hey Maisie, do I recall you have migraines too? If so, dehydration can trigger migraines too. That''s what FI''s major trigger is.

Drinkdrinkdrink! Glug glug glug! Delicious crispy water. I think I''ll have some now...

 

[Maisie]

Thanks Lorelei, I will drink more when working out, and when resting too!

IG I didn''t know migraine can be caused by dehydration! Why am I so thick? I don''t know anything!!

 

[Independent Gal]

Oops double post.

 

[Independent Gal]

Yuppers. Water. Good for what ails ya! FI''s neurologist told him to pay attention to whether he was drinking enough when he had got migraines and sure enough, when he had had little water, or too much alcohol without extra water, that''s when they came on.

 

[Elmorton]

I also suggest cognitve-behavioral psych... in grad school, I had very similar things going on, so I started medicine, working out, and seeing a therapist. The medicine didn''t work out (I kept on having side effects and we''d change up meds, and then new effects..), the working out was great, but the therapy...wow. We got to the bottom of what I was feeling when I had attacks, and figured out ways to diffuse the situation when they happened. It took lots of time, but worked out.

Are you still a student? Universities/colleges tend to have excellent therapists - I was actually seeing a PhD student and she was absolutely amazing. After I could no longer see her (there was a 6 mo limit because of availibility, she helped me find a new therapist, where I paid what I could afford based on my income ($22 per week). Also look into that insurance thing - I thought I didn''t have insurance, but the university had "discounts" and sortof a "pseudo-insurance" (they paid a portion) depending on the type of care. The cost of having this insurance was $60 per year, and it covered me after I graduated in May until mid-August.

 

[OUpearlgirl]

Ok one thing that sounds kind of silly, but really actually helped me is called "thought stopping". Any time you start to worry or think bad thoughts either yell in your head (not out loud) STOP! If that doesn''t work you can also keep a rubber band around your wrist and pop it. Sometimes all I will do is yell "stop!" for like 3 minutes, but I find ways to calm down.

Another thing is to push yourself to do something you think is scary. I was terrified to go to a movie alone or eat at a restaurant alone. I set a date with myself, picked out a good movie, and just went. Sure, it''s a little bit awkward, but I got over it. I''ve now gone to a few movies by myself and could care less if I look lonely, I know I''m not. So if you are scared of freeways, make a date for yourself to drive from one entrance to the next exit. Then work your way up until you can go two exits, etc. You may feel like a fool, but I promise you it will help.

 

[firebirdgold]

Does anyone in your family have anxiety issues? Being anxious tends to run in genetic lines but manifest itself differently, so they might not have panic attacks yet still have some kind of anxiety issue.
For instance my mother has something that bears a striking resemblance to Generalized Anxiety Disorder. (Otherwise known as ''my mother is so generally anxious she makes our blood pressure rocket skywards.'')

Several other women in my maternal line also have or have had issues and a history of panic attacks. And I used to have rather severe Social Phobia complete with massive panic attacks at the thought of people looking at me. Kinda made life difficult for me.

I personally found that a combo of Zoloft and therapy helped. The idea is not that a person is on meds forever, but that the anti-anxiety drug helps mute the physical flight-or-flight reaction that is a panic attack. Basically your body is responding like it''s in a life-or-death situation. It''s very hard to convince your mind that something isn''t life-threatening if you still have the physcial reaction, hence some medication. Then, for me, it was mostly exposing myself slowly and repeatedly to situations I had trouble with. I kinda ''re-trained'' myself. The therapy wasn''t to find and deal with the root cause. It was for two reasons. 1) As feedback and encouragement during the difficult process, and 2) to help deal with the emotional and life-function (or lack thereof) side-effects from years of Social Phobia.


I''m no doctor, but IMO if members of your family also have anxiety issues then that would be the first thing check out and work on. However, if there is no history of anxiousness or excessive worry or panic attacks in your family then a less common cause like the heart thing or your thyroid should be a priority.

I don''t know what to suggest about the money issue. You don''t want to waste money, but if you can find a way to effectively deal with your panic attacks that would save you money in the long run. Something along the lines of penny wise and pound foolish. (or should that be euro foolish in this era?)

 

[Independent Gal]

Still pound foolish.

The British are, uh, pound foolish (in the sense of in love with the pound), and haven''t signed on to the euro!


Hope you''re feeling better, lucky!

 

[robbie3982]

Ok, I haven''t read through all of the responses, so I''m sorry if these suggestions have already been made.

I suffer from generalized anxiety. There were only a few times when I''d say I had actual panic attacks, but for a while during wedding planning I was having severe anxiety. I started therapy (which I actually didn''t find very helpful because I didn''t particularly like my therapist) and medication. These are some of the coping methods my therapist taught me.

-Relaxation technique: You tense and then relax a specific part of your body for a set amount of time (5 seconds?) and slowly move from one point of your body (fingertips for example) all the way down to another (your toes). Part of the reason it calms you is because you''re concentrating on something else, but there''s supposed to be an actual physical relaxation response from the tensing and relaxing as well.

-Stop and question what you''re freaking out about. Try to reason your way through it. If you''re scared of driving on highways, ask yourself why? What are you scared will happen? How can you avoid that happening?

-Set aside a specific time to do your worrying. Use this time to do all of your worrying for the day.

The coping methods didn''t work all that well for me, but maybe they''ll work better for you. I''m really sorry that you''re going through this.