I'm tense ALL the time. Help me!

[crazyhebden]

Lately I've started getting neck and upper back pain. The pain is always there and is worse when I wake up. I've noticed that I am always always tense. When I notice I can drop my shoulders form a good few CMS. Looks like I'm hunched up loads.

I tried doing the headspace app for some relaxation and I just couldn't do it. My jaw,my neck, my shoulders, my tongue, my forehead- something was always tense.

It's affecting my sleep too and I'm pretty sure I'm doing this whilst I sleep too. It's exhausting.

Does anyone relate or have any tips?

Bump !

Blimey that sounds awful. I have anxiety, it sounds similar. I think you need to speak to the doctor, possibly propranolol would help you.

Yes, I can relate! A therapist friend told me to try some deep breathing. That has worked for me. Still a bit achy on waking up but different pillows have helped!

OP, I keep a journal next to my bed and write in it every night before bed, things in my head, plans for the next day, even words from songs I've heard that day, anything really, and it helps to move my anxious thoughts from my head to paper and see clearly a way through it all. And then I switch on my Calm app and listen to rain fall :)

Keep working with headspace and dropping your shoulders while deep breathing. The more you practice the easier it will get but it’s not automatic and takes time. Thinking about you ‘happy place’ helps.

I get like this when I’m tense. Currently suffering due to a project. I do relaxation exercises several times a day which include letting my shoulders slump and rolling my shoulders around 360 degrees a few times, then moving my shoulders backwards and forwards, stretching my back and moving my shoulder blades back and forth, letting my jaw hang loose and then stretching it like I’m opening my mouth wide several times and then rotating bottom jaw 360 degrees, I roll my head gently and slowly 360 degrees twice first clockwise and then anti clockwise, then I finish it all off with a shake of my arms. It loosens me up. Now I’ve made my exercises a conscious habit I’m more aware of when I’m starting to tense up and I just do a few of the above exercises. My first indicator that I’m starting to tense up is usually in my jaw or shoulders and I’ve become mindful of it. Also do contemplate whether your pillow might be the cause or exacerbating your symptoms. Definitely do the relaxation exercises before bed and if you’re waking up still feeling tense then consider a new pillow.

Yoga has helped me a lot with tense shoulders. I do an hour class once or twice a week, and a 10 minute you tube session each morning.

Thank you for the exercise tips! MellowMelly I will do these.

Its definitely started from stress and now I feel it's turned into a habit.

Could you link the YouTube video please. Ten minutes in the morning seems doable as a start. Blibbyblobby

I can totally relate. I get this very badly too. I also clench my jaw and grind my teeth in my sleep when I'm anxious. Upping my step count, yoga & other exercise is the only remedy I can rely on. The only thing that has helped me is some really good quality exercise in the evening... but not too close to when I'm due to go to sleep.

DH is similar and he has a hot bath before bed and always reads. He says it helps.

I get this a lot too. I've found swimming has helped massively. I found somewhere with a hot tub which really helps with the tension. That or it's an excuse for a regular massage!

Try Yoga with Adriene's YouTube video for Text Neck.

Try daily Epsom salt baths x

With headspace start with the shorter 3 minute exercises. It’s much more achievable.

Agree with yoga. Look for yoga with Adriene. She is beautiful a great instructor. My favourite has to be the one where you do nothing but wrap yourself up like a burrito! Much more relaxing than it sounds.

Sipping water helps especially if you make it a mindful exercise. Don’t do anything else, just sip.

Keeping a diary of when you feel anxious. The situation, how you feel before, during and after. What worked and what didn’t work. Make a note of physical symptoms too.

Look at sleep hygiene and make sure you have a good routine.

@crazyhebden

Thank you for the exercise tips! MellowMelly I will do these.

Its definitely started from stress and now I feel it's turned into a habit.

Could you link the YouTube video please. Ten minutes in the morning seems doable as a start. Blibbyblobby

Here's a link to the series. When I get to the end I just loop back to day 1.

She does have daily "affirmations" which are a bit cheesey I just ignore those.

If you are a total beginner I recommend finding a class first though. The posesshe uses are not hard but she does assume you know the names. Otherwise, you could just devote a it longer at first and pause to check what she's doing.

www.youtube.com/playlist?list=PLW0v0k7UCVrlLpvX-rz-mrGCoElFpj44D

Hi there, I know this is an old thread, I'm just wondering could u describe tongue tension to me? I'm trying to figure out if it's the same issue I'm having