Physical symptoms of anxiety - what can help?

[SinkGirl]

I’ve had anxiety since my twins were born 3 years ago. But I’m currently going through some things which are hugely stressful, highly pressured and which I need to get right for my kids. And my anxiety is out of control.

Even when I’m not actively working on or thinking about the stressful things, my heart is pounding, I feel sick, I can’t switch off, I can’t sleep, I’m exhausted.

Thinking of seeing my GP to see if there’s anything that might help me. I’m not depressed I’m just constantly panicking physically even when my brain isn’t if that makes sense. Is there anything that might help in the meantime?

Google grounding exercises especially 7/11 breathing. Look up the DARE approach or buy the book, it’s an excellent perspective on anxiety and really helps imo. Also exercise even if just a brisk walk with an engaging podcast or audiobook to use up your nervous energy. Sympathies OP it sounds horrible

The only thing that helps to push my anxiety into the background is citalopram (antidepressant) and regular propranolol (beta blocker)
The breathing exercises can help to calm me in a panic attack but they don't stop the constant hit of anxiety for mr

That’s it - I can calm down the thoughts but my body just isn’t recognising the find my brain is no longer panicking. I felt like I might have a heart attack the other day even after managing to stop the stressful thoughts. This is why I probably need to see the GP. I’ve never been like this before - it’s the physical symptoms I’m finding so distressing.

@SinkGirl - Same here. My body was in constant anxiety mode. I don’t think I’ll ever come off beta blockers and I occasionally have to use diazepam too Which is a drug I never wanted to touch but unfortunately it was that or keep feeling that way.

Exercise
Meditation
Yoga
Mindfulness
Some people find otc herbal remedies such as Kalms helpful
Avoid caffeine
Avoid alcohol
Generally try to eat well. Vitamin deficiencies can contribute to anxiety symptoms as well.

Poor sleep makes anxiety worse (vicious circle). There's a herbal Nytol which works for some people, or a lot of people find antihistamines make them drowsy. Go easy on the antihistamines though - a lot of the time good sleep is about habitual good sleep hygiene and exercise.

I have just self referred to a talking therapy and had their initial call to help with my health anxiety. There are lots of adverts for services you can call from the comfort of your own home if they may help?

I find chewing gum or sucking on (sugsr free) mints really helps

Grounding techniques, walking around until it passes (keep moving!), some people find eg. jogging on spot helps as speeds up your heart rate and then when you stop your heart rate drops back to normal, but this is easier said than done when youre feeling so panicky!

I also find distraction really helpful and read a favourite book or play a game like candy crush on my iPad if I have access to it

But also please do see GP! They should do blood tests to see if theres anything underlying eg. B12 deficiency, thyroid.

Those are just tips to help in the meantime.

I was previously on citalopram for depression and anxiety which changed my life.

Propranolol has also been helpful for the physical symptoms.

I had severe B12 deficiency which have me awful anxiety and panic attacks, they stopped once I got b12 treatment!

Similar situation. I’ve just purachsed CBD oil. Not taken it yet.

Believe it or not, I was prescribed travel sickness tablets. Admittedly the sickness is the biggest part of my anxiety and panic disorder so may not be appropriate for others, but by controlling the sickness I can control the panic iyswim.

I find storm relaxation videos on you tube very helpful to calm me down. And citalopram.

Thanks all

But also please do see GP! They should do blood tests to see if theres anything underlying eg. B12 deficiency, thyroid.

Sadly I’ve been down this road a lot the last few years. I have textbook symptoms of a thyroid problem (mostly hypo but periods of hyper too) but normal test results, even when I’ve done private ones.

I do have some phenergan in the house which I may take to help me sleep tonight, but my twins are nightmare sleepers so not ideal to take something to make me sleep. Will tell DH I need him to be on duty tonight!

Oh how strange. Still, if there doesn't seem to be any underlying disorder then good to see GP about how you're feeling and discuss some options.

I found that once I'd taken propranolol when I needed it for about a week, it felt like my body/brain sort of switched out of the physical anxiety symptoms cycle.