Orthostatic Tremor
Orthostatic Tremor
Information, News, and Research
Coping Skills
13 Things... coping skills can be adapted to all needs, problems and concerns -
A wonderful list from http://au.reachout.com/Building-better-coping-skills
1. Turn to someone you trust. It can be a relief to share your thoughts with someone else, and it can be good to work through problems with the help of another person.
2. Write it all down. Keeping a notebook handy for you to scribble your thoughts in whenever you feel like it can be a great way of expressing yourself. You may find it helpful to write about what is worrying you, or express yourself in a more creative way.
3. Set aside regular time for yourself. Even if it’s just ten minutes of ‘you’ time, taking some space for yourself where you turn off your phone, spend time alone, exercise, meditate, or listen to music can really prepare you for tackling stress or challenges.
4. Walk away. Work out which situations you are likely to get most stressed out by. If you feel like you’re getting too angry, end the conversation, take some space, and don’t resume talking until you are calm and ready.
5. Overcome negative patterns of thinking through self-talk. Self-talk can help you see things from a more positive perspective and give a huge boost to your confidence.
6. Reduce your load. Sometimes you just have to accept that you can’t do everything. Keep track of your schedule and how you feel each day, and working out your optimal level of activity. You should be busy, entertained, and challenged, without feeling overwhelmed.
7. Consider the big picture. When you’re going through a stressful situation, ask yourself these two questions. ‘How important is this?’ and ‘will it matter in the long run?’ If you realise it doesn’t, it’s probably not worth getting too stressed out by.
8. Learn to forgive. Move on from hurt, regret and anger. Whether you are angry at yourself or someone else, it doesn’t help you to hold on to negative feelings like resentment.
9. Hone your communication skills. If you know how to communicate a problem well, it will help prevent conflict from escalating, and could help solve the cause of the stress in the first place.
10. Build your optimism. Optimism involves learning to think positively about the future - even when things go wrong. That’s not to say you pretend that everything is fine when it isn’t. Instead, it’s about looking objectively at a situation, making a conscious decision to focus on the good. It can be hard to do, but if you practice, you’re likely to get better.
11. Learn how to set (realistic) goals.
12. “Relax, man” Relaxation is a great way to refocus your thoughts, particularly when things are becoming a bit overwhelming.
13. Build your gratitude. Take some of your focus away from the negative things, and take 5 minutes each day to identify 3 things which you are thankful about.
1. Turn to someone you trust. It can be a relief to share your thoughts with someone else, and it can be good to work through problems with the help of another person.
2. Write it all down. Keeping a notebook handy for you to scribble your thoughts in whenever you feel like it can be a great way of expressing yourself. You may find it helpful to write about what is worrying you, or express yourself in a more creative way.
3. Set aside regular time for yourself. Even if it’s just ten minutes of ‘you’ time, taking some space for yourself where you turn off your phone, spend time alone, exercise, meditate, or listen to music can really prepare you for tackling stress or challenges.
4. Walk away. Work out which situations you are likely to get most stressed out by. If you feel like you’re getting too angry, end the conversation, take some space, and don’t resume talking until you are calm and ready.
5. Overcome negative patterns of thinking through self-talk. Self-talk can help you see things from a more positive perspective and give a huge boost to your confidence.
6. Reduce your load. Sometimes you just have to accept that you can’t do everything. Keep track of your schedule and how you feel each day, and working out your optimal level of activity. You should be busy, entertained, and challenged, without feeling overwhelmed.
7. Consider the big picture. When you’re going through a stressful situation, ask yourself these two questions. ‘How important is this?’ and ‘will it matter in the long run?’ If you realise it doesn’t, it’s probably not worth getting too stressed out by.
8. Learn to forgive. Move on from hurt, regret and anger. Whether you are angry at yourself or someone else, it doesn’t help you to hold on to negative feelings like resentment.
9. Hone your communication skills. If you know how to communicate a problem well, it will help prevent conflict from escalating, and could help solve the cause of the stress in the first place.
10. Build your optimism. Optimism involves learning to think positively about the future - even when things go wrong. That’s not to say you pretend that everything is fine when it isn’t. Instead, it’s about looking objectively at a situation, making a conscious decision to focus on the good. It can be hard to do, but if you practice, you’re likely to get better.
11. Learn how to set (realistic) goals.
12. “Relax, man” Relaxation is a great way to refocus your thoughts, particularly when things are becoming a bit overwhelming.
13. Build your gratitude. Take some of your focus away from the negative things, and take 5 minutes each day to identify 3 things which you are thankful about.
Stress is not good for tremors -
What is box breathing?
Stress is bad for tremor - What is box breathing?
Box breathing is a technique used to calm yourself down with a simple 4 second rotation of breathing in, holding your breath, breathing out, holding your breath, and repeating.
Also know as Navy SEAL breathing technique, or tactical breathing, it’s a surprisingly simple and effective way to help regain calm and control of your thoughts when under stress.
The link below includes a visual tool to help you train your breathing technique
https://quietkit.com/box-breathing/
ABOUT THIS SITE:
The purpose of this site is to share information about Primary Orthostatic Tremor (OT).
The purpose of this site is to share information about Primary Orthostatic Tremor (OT).
This website is intended to be an informal guide. Any information relating to a therapy, treatment or diagnosis must be received with caution. Only a physician is authorized to confirm its validity. It must not, under any circumstances, delay or replace the advice of the treating physician. And is not a substitute for medical advice.