Easing physical anxiety

[fatpatsthong]

Had a major relapse with my anxiety disorder (triggered by excess work stress, I ignored it til it blew up).

I know how to get myself back on track and have taken steps to do so but they will be ongoing and it will take a couple of months to get back under control.

That said, even though I hope I'm on an upward turn I have horrible constant butterflies right in my solar plexus and have had for over a week. I am sleeping better, am at home and no work til jan, been out in the fresh air all day. What else can I do to calm the adrenaline down ASAP?

Poor you.

Things that help me in this situation are:

Hot bath with a gentle piano playlist on Spotify (I use piano fondu) or something with harps
No screens, news or social media
Baking
Scrubbing and polishing something super clean, like the bathroom tiles
Stroking the cat
Lavender oil
Watching something really funny

I know exactly what you mean and it's a horrible feeling. It used to flood through my body as soon as I woke up and stay there for the rest of the day.
It might sound daft but I start knitting when this happens. I can't explain it logically but I think it's the link between my brain and hands that seems to calm my stomach.

Thank you. So calming activities which for me would be a good book I think. Usually this goes so it's annoying and I'm tensing up. Stupid brain

Have you got the app Headspace?
Helps me everyday

Beta blockers from GP? Just one should do it

How is your breathing?

Headspace and yoga help, but I take propanalol and it’s helped enormously. I have very few physical symptoms now.

I have downloaded headspace - have used it before but didn't love it. Will try again.

I have been trying some breathing stuff I was taught in my cbt sessions previously which does seem to have helped actually. I'd prefer to avoid beta blockers if I can tbh but may consider gp if it's still like this post Christmas. Thanks all.

Good luck OP and keep at the meditation and breathing.

Agree with all the above. Combo of natural remedies plus beta blockers. I take a slow release daily one and honestly it’s been a game changer - stops the ‘domino’ effect of physical symptoms and I’ve had zero side effects. Amazing stuff. Does alter the brain at all either which is a nice thought.

I’ve found listening to a guided hypnosis app ( Glenn Harold) at night has really helped my physical anxiety symptoms. His voice made me laugh a bit at first but it’s surprisingly effective.

Can really recommend this: Origins do an amazing product called peace of mind on the spot relief for stress/anxiety - it has a lovely peppermint smell. "massage a tiny dab into temples, back of neck and earlobes. Breathe deeply as pressure and tension melt away" . Small bottle costs about £15 and lasts forever !