Starting Back From Anxiety Attacks

Training
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Hey everyone,
Well, I didn’t end up making it to the gym yesterday. I felt fine all morning but yesterday afternoon started to feel “off” a bit. Ever since I’ve gone off my medication full-time, I’ve been a bit leery about working out, as I’m afraid something’s going to happen to me when I workout. I’m trying to work through these thoughts and most days I tend to do fine with it, but yesterday the negativity won out and I ended up staying home.

Of course I then got down on myself for not going to the gym and began to have more anxiety, as I started to get a “detached” feeling from my body and began to dread that something physically bad was going to happen to me.

I should’ve taken a Xanax before bed but I thought I didn’t need to, so I went to bed and sure enough after a few hours of sleep, I woke up feeling really anxious. I never really fell back asleep. I still had the feelings of dread and physical problems when I awoke, so I took a Xanax and that helped level me out.

The good news was that I was able to sit through 3 baseball games for work today with no problem and am feeling much better now.

I’m planning on hitting the gym tomorrow, but am not putting too much pressure on myself to do so. I realize that some weeks I might feel as up to going to the gym as others. I was still able to do my home boxing workouts, so at least I got in some exercise this week.

If anyone has any suggestions on how to overcome or at least ignore the feelings of anxiety as it relates to working out, I’m open to suggestions.

Thanks,
Dan

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Your doing great buddy. One thing that helped me a ton was a book called hoep and help for your nerves by claire weeks. Awesome book for anxiety. If you go to the gym just tell yourself your going to have fun and you will be fine. Replace your negative thoughts with truthful positive thoughts. another thing to try and it sounds silly but try to laugh about the situation. I find that humor helps when I have weird or negative thoughts. Have a good one bro and keep up the good work. God bless you and yours,

Austin

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[quote]aslater wrote:
Your doing great buddy. One thing that helped me a ton was a book called hoep and help for your nerves by claire weeks. Awesome book for anxiety. If you go to the gym just tell yourself your going to have fun and you will be fine. Replace your negative thoughts with truthful positive thoughts. another thing to try and it sounds silly but try to laugh about the situation. I find that humor helps when I have weird or negative thoughts. Have a good one bro and keep up the good work. God bless you and yours,

Austin [/quote]

Austin,
Thanks for the advice. I didn’t make it to the gym today because my assignment for work ran longer than expected. But, replacing negative thoughts with positive ones did help me today when I was at work I started feeling a bit detached and anxious but the positive thoughts helped bring me back to normal quickly. I’ll definitely try that the next time they flare up at the gym.

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[quote]Djwlfpack wrote:
aslater wrote:
Your doing great buddy. One thing that helped me a ton was a book called hoep and help for your nerves by claire weeks. Awesome book for anxiety. If you go to the gym just tell yourself your going to have fun and you will be fine. Replace your negative thoughts with truthful positive thoughts. another thing to try and it sounds silly but try to laugh about the situation. I find that humor helps when I have weird or negative thoughts. Have a good one bro and keep up the good work. God bless you and yours,

Austin

Austin,
Thanks for the advice. I didn’t make it to the gym today because my assignment for work ran longer than expected. But, replacing negative thoughts with positive ones did help me today when I was at work I started feeling a bit detached and anxious but the positive thoughts helped bring me back to normal quickly. I’ll definitely try that the next time they flare up at the gym.[/quote]

Hey Dan, just a minor set back really. Get to the gym. I think even a half assed workout workout is better than none. No workout can only add some guilt, therefore stress. Not to be insensitive, but just getting there is one step, by starting a half assed workout most likely will have you pushing for better. That can only be productive & positive to your outlook whereas nothing at all leaves the door open for more negative thoughts.

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[quote]Flower217 wrote:
Djwlfpack wrote:
aslater wrote:
Your doing great buddy. One thing that helped me a ton was a book called hoep and help for your nerves by claire weeks. Awesome book for anxiety. If you go to the gym just tell yourself your going to have fun and you will be fine. Replace your negative thoughts with truthful positive thoughts. another thing to try and it sounds silly but try to laugh about the situation. I find that humor helps when I have weird or negative thoughts. Have a good one bro and keep up the good work. God bless you and yours,

Austin

Austin,
Thanks for the advice. I didn’t make it to the gym today because my assignment for work ran longer than expected. But, replacing negative thoughts with positive ones did help me today when I was at work I started feeling a bit detached and anxious but the positive thoughts helped bring me back to normal quickly. I’ll definitely try that the next time they flare up at the gym.

Hey Dan, just a minor set back really. Get to the gym. I think even a half assed workout workout is better than none. No workout can only add some guilt, therefore stress. Not to be insensitive, but just getting there is one step, by starting a half assed workout most likely will have you pushing for better. That can only be productive & positive to your outlook whereas nothing at all leaves the door open for more negative thoughts.
[/quote]

You make a good point.

But I think the real underlying issue is the psychological (and consequently physical) addiction to exercise which is triggering the anxiety.

A workout will mildly curb the anxiety feelings temporarily, but the next day the TC will find himself in the same vicious cycle.

I say all this because I myself am caught up in this neverending rut. Most of my anxiety revolves around exercise and diet.

Still trying to find a way to get detached from this self-destructive loop.

Commitment to diet and exercise is VERY good. But sometimes (and in my particular case), an addiction to “healthy living” is formed which ironically is pathological.

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[quote]Flower217 wrote:

Hey Dan, just a minor set back really. Get to the gym. I think even a half assed workout workout is better than none. No workout can only add some guilt, therefore stress. Not to be insensitive, but just getting there is one step, by starting a half assed workout most likely will have you pushing for better. That can only be productive & positive to your outlook whereas nothing at all leaves the door open for more negative thoughts.
[/quote]

I really have to agree with this. I find that when I miss a workout I really beat myself up about it. Which adds a lot of stress to my life. Even if you get to the gym and don’t get a great workout, you are still going to feel like you accomplished something. But if you don’t get to the gym, just try not to dwell on it too much. Try to do something else. Take a nice walk or something.

Sounds like you are starting to get a better handle on your attacks man. Good luck and god bless.

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Hi Dan just stopping in to say hi! I’ve found that I rely on my workouts to help with the stress of day to day life. Something about that endorphin rush from lifting heavy has really hooked me!!

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[quote]AG1 wrote:
Hi Dan just stopping in to say hi! I’ve found that I rely on my workouts to help with the stress of day to day life. Something about that endorphin rush from lifting heavy has really hooked me!![/quote]

AG1,
Thanks for posting and congrats again on your accomplishment. I’m getting ready to head to the gym in a few minutes and will report back on how the workout went. I’m starting CW’s MMA strength-training program and I think it’s going to go well.

270

Hey everyone,
Just got back from THE GYM! and had a great workout. I noticed I was thinking negative thoughts when I first started my workout but I quickly replaced those with a couple positive thoughts and then tuned everything out all together and focused in on the task at hand.

Started CW’s MMA strength-training program today and man it’s tough, but I really like it.

I have to figure what to do for a circuit-style training day on Wednesday as CW hasn’t released that part of the program yet. I might do his circuit from the Waterbury Summer Project or Alwyn Cosgrove’s circuit that’s in the latest Men’s Health.

Here’s the stats from today:

Jump Shrugs 8x3: 185 (you use a load that you can lift 12-14 and do the 3 reps explosively). Rest is 45s

Supramaximal hold, back squat 1 set: 255 (use 120% of your 1RM and hold it 2-3 inches from lockout for 6 seconds)

Half squat 1 set w/90% 1RM: 210x5

Supramaximal hold, BB decline bench press, 1 set: 235

BB Decline Bench Press 1 set w/90% 1 RM: 205x5

A1) Overhead squats: 95
A2) Chins: BW + 25 lbs.
Sets: 3, Reps: 3, Rest: 90s

B1) Single-leg DB deadlift: 30
B2) One-arm DB rows: 80
Sets: 3, Reps: 3, Rest: 90s

C1) Hand walk (aka Inch Worms): BW. These things are tough!
C2) Power cleans: 95
Sets: 3, Reps: 5, Rest: 75s

Reverse wrist curls, 3x5: 40

My gym didn’t have the band to do the neck exercise at the end.

This workout was hard, definitely a lot of work on the posterior chain.

Tomorrow I’ll do a home boxing workout.

Thanks to everyone that’s given me words of encouragement recently. I re-read them all today before going to the gym and they helped motivate me to go.

Take care,
Dan

271

Hey everyone,
Man, my traps are SORE from yesterday’s workout. My PC is a little tight as well, but I expected those areas to be sore as I hadn’t done any direct trap work in quite some time and I know my PC is a weak point.

My wife and I had a horrible night of sleep last night. Neither one of us could get comfortable…it was hot in our room even with the air on. One of the disadvantages of living on the top floor of a building, all of the heat rises so you have to keep your AC really low to keep the house cool, otherwise it heats up real quick.

Despite the lack of sleep I’m feeling pretty good today. I will go home and try and take a nap and then seeing how I feel will attempt to do my home boxing workout…or I’ll do it right when I get home or just wait till tomorrow. We’ll see how I feel when I step inside the door.

Hope everyone is doing well,
Dan

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[quote]Djwlfpack wrote:
Hey everyone,
Just got back from THE GYM! and had a great workout. I noticed I was thinking negative thoughts when I first started my workout but I quickly replaced those with a couple positive thoughts and then tuned everything out all together and focused in on the task at hand.

Started CW’s MMA strength-training program today and man it’s tough, but I really like it.

I have to figure what to do for a circuit-style training day on Wednesday as CW hasn’t released that part of the program yet. I might do his circuit from the Waterbury Summer Project or Alwyn Cosgrove’s circuit that’s in the latest Men’s Health.

Here’s the stats from today:

Jump Shrugs 8x3: 185 (you use a load that you can lift 12-14 and do the 3 reps explosively). Rest is 45s

Supramaximal hold, back squat 1 set: 255 (use 120% of your 1RM and hold it 2-3 inches from lockout for 6 seconds)

Half squat 1 set w/90% 1RM: 210x5

Supramaximal hold, BB decline bench press, 1 set: 235

BB Decline Bench Press 1 set w/90% 1 RM: 205x5

A1) Overhead squats: 95
A2) Chins: BW + 25 lbs.
Sets: 3, Reps: 3, Rest: 90s

B1) Single-leg DB deadlift: 30
B2) One-arm DB rows: 80
Sets: 3, Reps: 3, Rest: 90s

C1) Hand walk (aka Inch Worms): BW. These things are tough!
C2) Power cleans: 95
Sets: 3, Reps: 5, Rest: 75s

Reverse wrist curls, 3x5: 40

My gym didn’t have the band to do the neck exercise at the end.

This workout was hard, definitely a lot of work on the posterior chain.

Tomorrow I’ll do a home boxing workout.

Thanks to everyone that’s given me words of encouragement recently. I re-read them all today before going to the gym and they helped motivate me to go.

Take care,
Dan
[/quote]

Hey man - just wanted to check in and let you know I’m following your progress.

Whenever I get to the gym, and I’m feeling tired and run-down, and someone says, “hey how are you?”, I say “Great!”… I really believe you’ve gotta use positive thinking, language and affirmations to get past those tough spots.

So next time you walk into the gym feeling like ass, and someone says, “hey man, how’re ya doing?”, shout “I am a beast who will destroy all who stand in my way!”

I find that to be a pretty effective motivator - plus it keeps people from distracting you from your workout with idle chatter.

273

[quote]Jinx Me wrote:
Djwlfpack wrote:
Hey everyone,
Just got back from THE GYM! and had a great workout. I noticed I was thinking negative thoughts when I first started my workout but I quickly replaced those with a couple positive thoughts and then tuned everything out all together and focused in on the task at hand.

Started CW’s MMA strength-training program today and man it’s tough, but I really like it.

I have to figure what to do for a circuit-style training day on Wednesday as CW hasn’t released that part of the program yet. I might do his circuit from the Waterbury Summer Project or Alwyn Cosgrove’s circuit that’s in the latest Men’s Health.

Here’s the stats from today:

Jump Shrugs 8x3: 185 (you use a load that you can lift 12-14 and do the 3 reps explosively). Rest is 45s

Supramaximal hold, back squat 1 set: 255 (use 120% of your 1RM and hold it 2-3 inches from lockout for 6 seconds)

Half squat 1 set w/90% 1RM: 210x5

Supramaximal hold, BB decline bench press, 1 set: 235

BB Decline Bench Press 1 set w/90% 1 RM: 205x5

A1) Overhead squats: 95
A2) Chins: BW + 25 lbs.
Sets: 3, Reps: 3, Rest: 90s

B1) Single-leg DB deadlift: 30
B2) One-arm DB rows: 80
Sets: 3, Reps: 3, Rest: 90s

C1) Hand walk (aka Inch Worms): BW. These things are tough!
C2) Power cleans: 95
Sets: 3, Reps: 5, Rest: 75s

Reverse wrist curls, 3x5: 40

My gym didn’t have the band to do the neck exercise at the end.

This workout was hard, definitely a lot of work on the posterior chain.

Tomorrow I’ll do a home boxing workout.

Thanks to everyone that’s given me words of encouragement recently. I re-read them all today before going to the gym and they helped motivate me to go.

Take care,
Dan

Hey man - just wanted to check in and let you know I’m following your progress.

Whenever I get to the gym, and I’m feeling tired and run-down, and someone says, “hey how are you?”, I say “Great!”… I really believe you’ve gotta use positive thinking, language and affirmations to get past those tough spots.

So next time you walk into the gym feeling like ass, and someone says, “hey man, how’re ya doing?”, shout “I am a beast who will destroy all who stand in my way!”

I find that to be a pretty effective motivator - plus it keeps people from distracting you from your workout with idle chatter.[/quote]

Thanks for the post, Jinx. I usually don’t have to worry about people talking to me when I’m at the gym, as I tend to go when it’s dead and I always have my headphones on.

But, you are right…using positive thoughts and phrases does help you get past negative spots. I just now need to take my own advice and do it.

274

Hey everyone,
Well, I decided to relax when I got home this afternoon. I ate lunch then laid down on the couch and rested for a good 30 minutes. Felt good and relaxed after waking. Did some tasks around the house before tackling a home boxing workout.

Workout was short but intense, lasting 25 minutes. Did a lot of jumping jacks, sit-ups and burpees and also worked a lot on 1-2 combos with Muay Thai knee lifts thrown in as a third sequence (so jab-straight-knee). Worked a few minutes on MT kicks as well on my heavy bag then finished up with some stretching. I’m still pretty inflexible but it is improving, which is good.

Tomorrow I’m either going to take the day off or will do some sprint work.

Take care,
Dan

275

Hey everyone,
Had a good day off from lifting yesterday. Today was a home boxing workout and that went well; pretty much the same routine as Tuesday.

Tomorrow I’ll hit the gym for the second workout in CW’s MMA strength-training program and then I’ll take the weekend off as I have a busy day of work on Saturday before my wife and I take off for New York on vacation on Sunday. We can’t wait to get away, it will be nice to see family and friends while we relax and get away from work for a while.

Take care,
Dan

276

hey nice to see things are going good.

277

Have an awesome weekend Dan! Keep us posted.

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Hey everyone,
I wanted to pop in and update you all on my workout yesterday before I leave for vacation. My wife and I are headed to New York to visit with family and friends for a week. Should be fun.

Yesterday I hit the gym and did Day 2 of CW’s MMA strength-training workout. Here are the stats:

Explosive Strength Work

  1. Jumping Box Squat, 5x3: BW

  2. Explosive Clap Push-up, 5x3: BW

Maximal Strength Work

  1. Supramaximal Partial Reps, Sumo Deadlift, 1x2-3 (set pins in rack so you can lower load only 4-6 inches): 295

  2. Sumo Deadlift (full ROM): 265x2

A1) Single-leg squats, 3x3: BW
A2) Push Press, 3x3: 125

B1) Dips, 3x5: BW + 25 lbs.

C1) External Rotation, 2x12: 8 lbs.
C2) Reverse Wrist Curls, 2x12: 30 lbs.

The workout felt good except for the deadlifts. I should’ve brought my straps with me to do the supramaximal partial reps (CW says this is OK) because I should’ve been using over 300 lbs. but I couldn’t hold the weight in my hands (my over-under grip allowed).

Mentally I’m doing pretty good. Trying to finish up all of my work requirements and also getting ready to go on vacation has made things stressful, so I’ve had good moments and bad moments.

After running around all day yesterday I kind of crashed last night and had to take a xanax, but I feel better today, so that’s good.

I’ll likely take a pill tomorrow morning before we head to the airport, just to help calm my nerves as I always get tense when flying.

So, don’t freak out if you don’t see a post from me next week…I plan on staying away from computers and cell phones while I’m gone.

I do plan on exercising at home. I always enjoying lifting with my dad and we haven’t done that in over a year, so that will be fun and a good change of pace for me.

Take care everyone. I should be well-rested and relaxed when I return.
-Dan

279

Hey everyone,
Well, I’m back from vacation. It was very relaxing being away from work, internet, cell phones and most modern technology for a week. For those that don’t know, my wife and I went out to upstate New York to visit my family. I grew up about 45 minutes outside of Syracuse. It was nice to visit with all my family members again and my parents’ new house is very nice. We also managed to squeeze in day trips to Cooperstown (did the whole Hall of Fame thing) and Saratoga; both were a lot of fun. We capped off the trip with a spur of the moment run to a nightclub to catch Kip Winger perform solo acustically. I’ve always been a fan of Winger and Kip and let me tell you, he’s an amazing musician. To perform on stage with one guitar takes guts and his voice is still got great range. Very underrated as a musician, IMO, simply b/c he started out in a “hair band.” Good news for fans of Winger, the group is coming out with a new CD that will be heavier than “Pull” later this year. Should be great.

As far as my anxiety goes, I did well on the trip. Took a pill on both travel days since I always get a bit nervous flying. I felt fine once taking the xanax and had no problems in the air. I had to take a pill during one day of our trip just b/c I was having a bit of a bad day. Otherwise, things were fine. I didn’t end up working out, just because I preferred to sleep in and just enjoy the time off.

One thing that has been bothering me since we got back is (and I know a big part of this is b/c I’m focusing on it) is that I’ve had a couple of heart “flips” or “flutters.” I notice that my heart suddenly starts beating quickly for a few seconds then settles back down. I get kind of freaked when it happens, so I’m sure that prolongs things.

I plan on calling the doctor because I do have to get an annual check-up and want to ask him questions related to this (just to rule out anything) and also if my sinus and intestinal issues recently are affecting this. I’ve also noticed recently some tightness and/or pain in my chest. Not on the left side, but the far right pec area. Not sure what that is. I’m probably just over-reacting to minor tweaks and normal body functions, but can’t hurt to ask, right.

Anyone else ever get these heart flips or flops or the pain in the chest feelings?

I plan on hitting the gym tomorrow since I’m off from work. I’ll let you know how that goes.

Take care,
Dan

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[quote]Djwlfpack wrote:
Anyone else ever get these heart flips or flops or the pain in the chest feelings?
Take care,
Dan[/quote]

Yep. Every now and again mine will just trip for a sec and all is normal again. No warning or cause either, and I’ve had tests done showing no irregular beat patterns or anything of the sort. I chalk it up to repressed stress.

Glas you enjoyed your vacation.

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Hey Dan! Glad to hear you had a nice vacation and spent time with your family.

Cooperstown? Are you a baseball fan? I’ve always wanted to visit Cooperstown and hope to make it there next year.