Physically anxious 😟

[TryingAndFailing39]

I’ve joined MN to try and get some support and feel less lonely. I’m being treated for trauma related anxiety and am doing well in many ways, I’m recognising triggers and using a cbt approach with my thoughts. Am now having emdr. But since I’ve started treatment I am physically really panicky all the time and worst of all have a lump in my throat which makes me panic and feel like I can’t breath. I know it’s the anxiety but I’m struggling to find any distraction for it. Has anyone had similar or can suggest ways of easing it? Or just a handhold on this rather lonely journey. Thanks

I'm just coming out the other side with the help of CBT and a lot of meds and you have my sympathy. I wouldn't wish anxiety on my worst enemy.
Is your GP sympathetic? Mine lets me have 2mg diazepam on repeat prescription. Just knowing its there if I need it really helps.

A handhold from me OP 💐

Thank you for your reply and so good to hear there is a light at the end of the tunnel. My gp is good and very kind. Ive spoken to her about things I’ve never spoken about before. I’ve started to take propranolol (I work full time and have kids and was worried about taking something that might make me drowsy but that just seems to calm my body down). I’m having private therapy with a very experienced clinician and it’s made me realise how anxious and traumatised I am! The lump in my throat is awful because none of my techniques or medication helps.

Had CBT and emdr. Also had lots of physical anxiety symptoms that have resulted in health anxiety. Doing much better now using CBT techniques.
Lump in the throat sensation is horrible and scary. I honestly think breathing through nose techniques help me. Mouth breathing exacerbated the problem.

The loneliest thing is how great me and my life look from the outside and the fact hardly anyone knows what I’ve been going through. I’m wearing a permanent mask.
Thank you for just being there anonymously - even just a couple of comments have helped.
I’m hopeful and feeling much less down than I was before I (finally) asked for help.

@BlueMerchant I agree about mouth breathing. Swallowing makes me anxious too if I’m thinking about it. When I’m distracted I feel much better but evenings are the worst. I know it’s the anxiety and I know it can’t hurt me but when the panic sets in I struggle to be as rational!

Breathing is my biggie. When I’m on the verge of panic attack I do the 4-6-8 breathing (in for 4 hold for 6 out for 8) and it helps reset. As I feel it creeping in and my breathing is still normal I’ll just concentrate on the breathing, feeling how my body is moving with my breathing, the physical sensation of my body inhaling. Hope you’re feeling ok soo op. I know how it feels

In the middle of at the moment so you've got my full sympathy OP. I'm finding the gym really helpful but appreciate that might not be as easy if you work FT and have kids! I quite often listen to an audiobook / podcast and colour in or do a jigsaw...between concentrating on the task and what I'm listening to it tends to calm the anxiety because it totally distracts me. Keeping busy really is the key for me, stops the panicky thoughts.

I also know what you mean about most people having no idea about how you're feeling because of how you appear on the outside to them. The most important thing is to be kind to yourself and hang on in there - it does get better. Massive hugs from me. And some . You're stronger than you know

Thank you all for your encouragement, hand holds and cake. Today is a bad day because I’m alone and my thoughts and heart are racing. I slept well which helps and am seeing my therapist this evening.

I forgot 4-6-8 , it really does work, it triggers the vagus nerve to stop the panic. Breath in through your nose and out through your mouth, and aim to be able to count up to 5 each time.

www.thecut.com/2019/05/i-now-suspect-the-vagus-nerve-is-the-key-to-well-being.html