How to cope with the anxiety if you think you're coming down with it

[LimeLemonOrange]

I'm really hoping it's just allergies causing post nasal drip, but I have a sore throat today, it feels quite dry, so I feel like this could be the start of the virus.

I could do with a bit of a hand hold and some nice soothing and reassuring comments.

Health-wise, I feel fine apart from this sore throat and a head full of paranoia and fear.

Logically, I know that feeling scared won't help me, and that whatever happens I need to try and stay calm.

But my silly brain won't listen to logic and I've spent the day having on and off panic attacks which are obviously making me feel like crap.

Please don't tell me any scary things on this thread, there are already scary threads and news stories aplenty - I'd like this to be a safe space to help my anxiety rather than inflame it.

[LimeLemonOrange]

I haven't even been into any shops during lockdown, I've just been out for exercise. Sometimes people have been too close (busy urban area) but not for any sustained period.

I've had deliveries and DH has been to shops, so he could be an asymptomatic carrier.

[Yearcat13]

During anxiety your body goes into overdrive and pumps out adrenaline. For now try to deep breath, remind yourself to deep breath. Some people find breathing into paper bags easier.

Try to centres yourself, focus on your surroundings, what can you see? What can you smell etc.
Try to be aware that racing thoughts can just flutter in the background they are only thoughts nit your reality.
Position yourself somewhere comfortable. Take long deep breaths and continue this fir a few minutes.

Panicky feelings and attacks perpetuate themselves and are very frightening.

When you feel calmer it might be worth ringing your GP as automatic negative thoughts are a result of the adrenaline, they are not you or your reality.

No matter how bad it feels there are solutions. Google coping with anxiety for some YouTube talk meditations to get you through.

No matter what terror you feel it is normal and will pass.

Fir immediate help ring GP fir some rekaxants to help get you through this. Your body is in a state if stress, its not your fault and it will get better. Xxx

[LimeLemonOrange]

Thank you Yearcat13, thank you very much, lots to help me there.

[Realitea]

Have you tried the headspace app? It helps me so much and pulled me out of a few holes in the past!
If it helps, I had a sore throat two weeks ago and it just went away after a few days. Nothing else happened.

[Dilbertian]

One of the tactics I used when I was having episodes of physical anxiety and unhelpful circular thinking was to go on the children's trampoline and bounce around. It gave the adrenaline something to do IYSWIM, and made me stop thinking because I was too busy trying not to fall over (or wet myself!).

It doesn't solve the problem, but it gives you a break from it. And sometimes that's all you need to reset yourself.

[PasserbyEffect]

Exercise. Kick the shit out of your excess adrenaline. Something aerobic like the British Heart Foundation 10 minutes work-out (on their website, and also on youtube)
Do something relaxing (hot bath, listen to music, water the flowers, watch the wind rustling the leaves of nearby trees, listen to the birds).
Be kind to yourself, treat yourself to something nice (food, TV show, whatever)
Rinse and repeat.

By the way, sore throat can be caused by "silent" stomach reflux, which can be triggered by stress. So try and avoid stomach irritant like alcohol or caffeine, as they can exacerbate this (and maybe take a few antacids)

[LimeLemonOrange]

Thanks, some good thoughts and suggestions here.