Management Of Chest Pain 6 - Example for Conny

In this section, coping strategies and avoidance especially described.

If you are worried about something, then you will be happy to try hard to avoid it.

If you have experienced a situation is difficult, then, for example, try to avoid similar situations.

This can lead to avoid places or situations that are not really dangerous. Your brain will actually produce more worries if you avoid these situations.

There is not anyone who has experienced breast pain without physical explanation that avoids places and situations, but if this is a problem for you, we recommend that you try to work on this.

Avoidance: To avoid a situation will never be able to make new experiences, and often has a tendency to avoid more and more situations gradually.

Go out of the situation until the anxiety is going down: If you go out of the situation when anxiety is at its peak, one would get the impression that they just got away in time.

Using alcohol or strong medications: You will often think that the reason it went well was because of alcohol or drugs, and thus it will be difficult to do without alcohol / medicine later. This can lead to addiction.

If you bring certain things or other people in the situation to master it, you might find that the reason it went well was because we had these things or person, and not because you did it yourself. The same mechanism applies for rituals and plans to go out of the situation.

It is very important to remove unfavorable coping strategies, as these will make the effects of exposure to discomfort (exposure) will be reduced.

Having had a bout with chest pain without physical explanation avoids the often physical activity.
It's one of the reasons why this program focuses on physical activity.

Exposure means that they expose themselves to what they fear. The fact that you have made ​​many tasks with physical activity means you already have a lot of experience with exposure!

1. Make a plan, choose a situation that provides the right amount of discomfort. Cut out the negative thoughts, think rationally! To cope with the anxiety you must be in a situation that usually causes anxiety.
2. When you are in the situation: Take one step at a time, focus on what you should do. When you feel anxiety, think that this is expected.
3. When you know the feeling that this is not going while you are in the situation: Focus on the here and now. You must expect that the anxiety rises. That anxiety rises must accept. Do not go out of the situation. Do not use adverse coping strategies. Remind yourself that if you persevere you will fear to go down by itself. Higher anxiety is better training! Tell yourself that you can do this in spite of the anxiety and fear can not hurt you.
4. After exposure: Reward yourself! Be proud that you did it. It gets better for every time you train on it.

What one says to oneself in the various phases can be replaced and customized to your liking. It takes time to unlearn the negative thoughts as you practice it. Just as you need to exercise frequently and to be more physically fit, you have to practice regularly to reduce anxiety.

To sustain your achievements, we strongly recommend that you continue with physical activity even after you have completed the program.

If there are specific things you avoid or are afraid you can work on this in the future. We recommend using the general principles we have reviewed in this section.

After such treatment as this one should expect minor setbacks. This is perfectly normal!

You may want to think about what you will do if you experience setbacks. You have now learned some techniques and skills to deal with discomfort and these can be repeated and used again if you experience new unpleasant things.

Continue with 30 minutes of daily physical activity. Two of the days will be a little higher intensity. One of the days will be moderate to high intensity. If you think the task is too easy, you can do the exercises at higher intensity.

Over the next seven days you shall make a daily activity:

4 of the days - make an activity light intensity
2 of the days - make one active with slightly higher intensity
One of these days - do an activity with moderate / high intensity
In moderate / high intensity will your heart beat fast and hard, you will be tired and quite sweaty. To achieve this, one can for example add more sessions during which one looks almost completely.

The goal of the sessions with lettgradig intensity is that you know that your heart beats, and gets a little sweaty and tired.
The goal of the sessions with slightly higher intensity is that you will know very well that the heart beats, sweat and moderately tired.
The aim of the session with moderate / high intensity is that you will know that your heart is beating fast and hard, get sweaty and tired properly

The second home task is to go through all the modules again. We suggest you go through a few each day over the next 5-6 days. Start with part 1.

Sign in activity form after you have done this while you record the physical activity you do.

After you have made ​​the physical activity records this activity in the form.

We recommend that you return to activity form every day after you have done the activity to detect that you have done the activity.

Register while the parts you repeat.

If you have exposed yourself for an unpleasant situation can also sign this.

During the next week's task is to make a lettgradig activity four days, an activity with slightly higher intensity two days and a day of moderate / vigorous activity.
Duration of activities shall be at least 30 minutes.

In addition, repeating part of the program daily.

Choose to expose you to a situation that provides the right amount of discomfort.

There is a separate form to record the activity when you have completed it. You have been given a code for this form.

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