Managing anxiety without medication?

[Autumnbluesky]

Posting here hoping I might get a few more responses!

I have had anxiety a good few years now, since having my daughter it has got slightly better in that I have her to focus on now and not myself.

However, I have found recently that I have developed more of a social anxiety which can make me overthink something as simple as going to a baby group.

I don’t think it is obvious at all. If you’d met me you probably wouldn’t guess, I can have normal conversations with other Mums and often end up having a nice time once I’m out. I have lovely friends but I find I am often cancelling as I can’t just face being out in a busy place.

I have been on anti d’s before and I really don’t want to go back. The thought of potential side effects as were as being on them for an extended period of time scares me.

I am getting physical symptoms from my anxiety like ibs (sorry tmi) so this adds to the worry!

I don’t think it is crippling anxiety, it is just constantly at the back of my mind. What if I said something stupid? Am I boring? Is everyone laughing at me? That kind of stuff!

I was just wondering if anyone had any coping strategies? I would really like to avoid medication.

No advice as such but I have health anxiety and have stopped my meds because they made me pile weight on. I have an initial telephone appointment with talking matters to be referred for cbt to attempt to control it without medication

For me physical exercise like a really brisk walk is the best medicine (it's as good as beta blockers for me most of the time). I have to train myself to recognise the anxiety creeping up and make myself move. Worst thing for me is to be still (which is exactly what I want to do when I'm getting panicky).

Good luck with it, anxiety is a real beast to deal with sometimes x

You could start with the social anxiety self help pack from Moodjuice www.moodjuice.scot.nhs.uk/shynesssocialphobia.asp

GP should be able to refer you for talking therapies also.

As a massively broad generalisation, the most effective way to get over anxiety is to face the thing you're worried about. 99% of the time the anxiety is disproportionate to the situation. If you're worried about socialising, socialise as much as possible. The more you do it, the easier it gets.

That’s very true meanqueen and I do try to. I’ve got things booked in most days during the week. I think it’s because I’m not in work around people all day I have to make sure I make an effort to go out otherwise I get anxious and become a hermit.

I 100% need to do some exercise. I would like to start swimming again, it would give me some time to myself which would be nice and give me less time to find things to worry about.

I can advice as Iv been through the exact same including the ibs symptoms ... 3 things work for me
Propropanol tablets from the gp which I only use in emergency if I'm out and feel a panic attack coming on.
The keto diet completely rids me of anxiety but it's difficult to stick too.
And CBD oil or tea both reduce/erase my anxiety.
I hope you find what works for you because anxiety is a bitch x

Have you tried therapy like CBT?

Place marking as I’m having this every day at work and socially at the moment. The over thinking is driving me crazy. I think maybe hormones make it worse.

Funnily enough I've been reviewing my management plan lately for my anxiety because I slipped and got busy and didn't watch for it escalating again (which is remarkably stupid of me because I knew my triggers were involved in what made me busy)

For a variety of reasons I don't use medication as it's not the right thing for me
So here's how I control mine (personal to everyone of course)

Exercise (running for me)
Self care with food (for me this means healthy food but not too restricted .. I shame cycle heavily if I am too controlling so I plan treat days)
Personal self care .... sounds stupid but when it's creeping up I stock up on face masks to give me a fee minutes of quiet time)
B12 religiously
Comfy clothes (again sounds ridiculous but when I'm bad sensory effect is heightened and I need to feel unconstrained)

Hope there is something in there that helps we are all so different

I had CBT for general anxiety and OCD my therapist was amazing and it really did help. My OCD will raise its head when the anxiety starts and it does help keeping busy

I had CBT for anxiety after I had DC1 and it was fantastic. I feel like a very different person now.

Keeping busy helps. So I do crochet in the evenings while watching a series. It kind of overtakes all my senses and stops me over thinking everything at that moment.

I've also been trying to remain focussed on today and less obsessed with that might happen. When I get OCD in my thoughts, I tell myself that I'm being OCD.

I also take some herbal remedies. Unsure if they work or just have a placebo effect, but they make me feel better. I will also try B12 as mentioned above.

I was on beta blockers and an anti d for about 6 months. I came off it as it only had a mild improvement and I was over the initial crisis that started it all off.

Maybe there will be some good suggestions on this thread from six days ago:

www.mumsnet.com/Talk/am_i_being_unreasonable/3394073-to-think-i-can-fight-anxiety-without-medication?reverse=1

Yoga, meditation, colouring books all good. Occasional phosphatidyl serine supplement. Also learning to channel anxiety into productive actions, putting the energy to good use.

This is a good thread. Mine is stress more than anxiety I think, but the symptoms (including ibs) are much the same. I’m going to try B12. I wish my eyesight was good enough for something like crochet or colouring, but I unfortunately it’s not.

When I face an anxiously debilitating situation I ask myself: "what is the worst case scenario?" If the answer isn't death or serious injury, then it is possible to overcome and succeed. If you have the chance to take deep breaths (and you can if you're in the car, on the loo, on the bus, in a meeting) then take advantage of this: it has a wonderful effect on your heart-rate

Starting and sticking to an exercise program has been amazing for mine. I use Fitness Blender and buy their calendars so I don't need to think about what exercises I'm doing. I also do a 30-minute walk every day.

I started taking B12 and iron a week ago as my anxiety was becoming very consuming, and it's definitely working. Would highly recommend giving it a go.

Eating well- healthy food but mixing in some treats.

-Going for a walk and listening to a podcast (Not Another Anxiety Show has helped me so much).

• CBD oil, ashwaghanda and vit b12
• getting enough sleep
• listening to guided meditations (YouTube has loads)
• not going on social media too much
• avoiding too much alcohol, caffeine or sugar
• using a lavender oil roll on ball before bed or whenever I feel stressed
• pushing myself a bit every day to do something that makes me feel anxious. I was verging on having agoraphobia a year ago but I forced myself to go out for 10 mins every day until I felt able to go out for 20 mins etc. I can now go out for hours on my own and not be too worried.
• deep breathing exercises

@Gettingbackonmyfeet you know I never realised but every since I got anxiety I buy clothes in a size bigger and look for hippy/casual styles as I just feel so uncomfortable in my normal clothes- I never made the link to my anxiety before you said it!

Exercise (running) and cutting down on drinking both help me. Also deep breathing (into stomach, not chest). I got a lot out of the NHS Reading Well book Coping With Anxiety www.nhs.uk/conditions/stress-anxiety-depression/self-help-therapies/

@mouseville65 it took me ages to realise if I'm honest and even longer to accept it ...sounds silly but for example I only had clean some uncomfortable trousers for work this morning and honestly my anxiett has been slightly heightened all day

It's amazing the effect it has