Any tips on stemming the flow of anxious thinking when it's on loop in your head - any recovered emetophobics out there???

[cookiemonstress]

I have what i believe is technically referred to emetophobia i.e. a fear of being sick/vomiting (I even hate to type the word). This extends to being sick myself and others being sick around me. Whilst this isn't learnt behaviour, interestingly my mum and my uncle both had the same affliction (they hid it). In recent years, since having children and having no choice but to deal with it (Previously I would have run for this hills if in direct contact with vomiting) I think I have made some progress. I know that, in the eye of the storm, I can cope. And bizarrely when I have been ill myself, when it's actually happening I find myself thinking 'this isn't so bad'.

But what I find crippling now, is that I am constantly on red alert. I worry constantly about my children getting a stomach bug or me (ridiculous i know). I find myself worrying about it everyday. I grill people if they have been ill. It's a predominant thought (no-one else would know to what extent) and I am SO bored by it. I have been able to confront the fear to a certain extent but I still can't break the cycle of anxious thinking. Plus the surge of adrenaline that I get either when someone is ill around is so huge, it's actually painful. If I have had exposure to someone being ill e.g. my partner, work colleague, the ensuing few days after are inwardly crippling. I feel so unhappy and stressed during those days and am hyper alert for the signs of illness somewhere else.

I feel it is such a waste of life to be worrying about something I can't really control (but it will not surprise you that I am an avid handwasher) and would love to break the cycle of anxious thinking. I know I'll cope (though I find it hard to look) so I just want to stop worrying about it and that's what I'm really struggling with. It is often the first thing I think about , the last thing at night and intejects almost every thought in between.

Would be really helpful to hear any tips or experiences of the same.

[NanaNina]

You might find CBT (cognitive behaviour therapy) helpful. It deals with the "here and now" and I only know a bit about it, from my CPN for depression and anxiety. It talks of ANTS (automatic negative thoughts) and about trying to change the spirally down when we get these thoughts and catastrophising about things, we try to replace them with more balanced thoughts. GPs will often refer patients for CBT on the NHS for 6 sessions but there is usually a waiting list.

If you could afford it you could find a private therapist but they are cosly (about £50 an hour) dependent on where you live. Alternatively you could look on Amazon and I'm sure there are quite a few books on CBT on there which might help.

[cupcake78]

Relaxation techniques to lower your stress and anxiety and help you rationalise your thoughts. There are a few phone apps but also look at amazon for relaxation CDs etc

[minko]

I would like to call myself 'recovered', well hugely improved anyway - thanks to CBT. I typed a long thing about it on another emetephobia thread further down the board (about page 3 by now). Hope it helps...

[Ahhhtetley]

Distraction distraction distraction.... If the panic is with you then count really fast backwards from 100, go and splash cold water on your face, go for a walk or play with the kids, do anything that distracts you from thinking about it.

I've recently bought The Linden Method online and found it's really helped me with my anxiety and panic attacks. He 're-wires' your brain from the anxious thoughts, but it's basically just about how to distract yourself from your anxiety which means you cna then re-train your brain into thinking the way it would do without your anxiety.

[hazeldog]

Have you done any " mindfulness" work. There's a great book called the mindful way through depression. When I was suffering PTSD it really helped get me out of the " always on alert" thing and retrain my brain to only sense danger when its actually prezent .