I'm really struggling...

[Jamboree05]

I have anxiety. Over the last few weeks, it has got substantially worse. Nothing major has happened to cause this--it has just been an accumulation of bits and pieces.

I am going back to the Dr's for some help and am also looking into counselling but in the meantime really hoped that some of you lovelies would be willing to share any coping mechanisms you might have with me, just to try and get me through.

Please don't tell me to return to the GPs- this is already happening with the support from my wonderful DP.

Would be very very grateful for anything that can be shared.

TIA.

Do you mean exercises or strategies to focus your mind and calm yourself down? Things like going for walks or for a run or a cycle ride might help? In the house you could do something that occupies your hands or fingers e.g. knitting, stitching, sketching or colouring. It doesn't matter if you're not very good at it; it's just the act of doing it that helps. You could try Yoga, either in the house following a DVD or going to a class. Breathing exercises - I think there are some on YouTube that you can follow.

I'm sorry if they're stupid suggestions; these are just some things I do if I've had a stressful day. Hope you can get on top of it soon

I am not sure if this will be helpful OP, but when I was waiting for my citalopram to start working, I concentrated on the most basic of things, daily self care, simple easy meals (easy on the junk) and staying in my house once I had finished work. I remember thinking that if I managed these things each day, I would feel good and things would gradually get easier, and they did. I also read a lot (fluff - not heavy subject matter) to distract from the constant whirring and churning in my brain. I hope you didn't find this patronising. [Flowers] to you. It WILL get better

I also have a very good friend (who also suffers) and I knew I could text her random stuff and she would "get" it. This was very helpful to me.

Me again lol. My lovely Mum died in Dec last year and I started yoga in the spring. This has been extremely helpful for me (My anxiety has been fairly dormant for some years now).

Well done for reaching out for help. The things I do:

Count. Out loud or in my head, I just keep counting until I feel better. Usually I get to about 80.

I sit in small spaces (they make me feel more in control).

If I'm anxious about future events I make lists and set phone reminders.

Reading can help at times.

Thank you both so much for replying. Both really valuable responses.

@carly I think you're right. I need to take things right back to basics and just focus on the little things and self care. I've just tried to get in the car with my OH and landed up hysterical in the passenger seat and having to come back into the house.

Need to revert to baby steps.

Will also have a look into yoga when everything feels more manageable.

Thanks @wings. Will also give those things a go.

My counsellor advised getting a lovely notebook in my favourite colour and writing down one good thing that happened - no matter how small - or one plan to do something nice just for me each day. Then at the end of the week look back on all the positive things.

Have you heard of the spoon theory? I’ll try to attach a photo. Basically it was thought up by someone about disability but I have anxiety and ASD and I find it useful. If you think of energy as units, you have less units when you’re ill (or have a disability/MH issues). So essentially, pace yourself. Don’t beat yourself up if you can’t do things. Try to do self-care - baths, wash your hair when you can, try mindfulness (it’s not for everyone but it has helped me).

Try to get out and get some fresh air when you can. I’ve been struggling (having an awful time at work) but today I managed to run (walking is fine!) and I feel so much better for it.

Oh yes I meant to say when I’m really struggling I try to do 3 things a day (even if one of them is showering). 3 is doable, it overwhelming but if you can do them, it feels like an achievement.

Thank you all so so much.

I read this on FB and use it when I'm anxious, seems to work.

Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste.

Good luck OP. Anxiety can be overwhelming. Be kind to yourself, and patient. Keep us posted with how you are getting on 🙂

Be kind to yourself, don’t beat yourself up over things you haven’t done, just take it easy. Feel proud about things you do, even things like getting up and dressed.
I find the Headspace app really good. I only have the free version but there are quite a few Mindfulness exercises still, of different lengths. Try and break your day up so it doesn’t seem overwhelming.

Is there anything in particular you’re anxious about? What things make it worse?

I need lists to varying degrees, planning what I'm going to do in a day even if it's really simple things. When I've felt really bad I've done it hour by hour. It makes me think about what could go wrong, how (un)likely that is and what I can do to mitigate it while I'm still "safe" and not in fight or flight mode.

My mum tries to make something every day. I do a bit but I'm busier than she is so don't manage it every day. I find cross stitch very calming.

I just wanted to add - if you do lists, try not to see them as todo lists because that has its own problems; just something to fulfill the same purpose as visual timetables for little kids and kids with SNs.