Coping with extreme stress, please any tips

[BridgetDrones]

I've got an incredibly stressful life at the moment. Very very poorly family members one of them a baby others older and very old. Health issues of my own. I am in the bath trying not to vomit with stress. Heart is racing. Please can anyone tell me what to do?

Hi how are you now? The heart racing...do you think you could be having a panic attack.

Deep breaths. Breathe in for 3 counts, out for 6
In - 1, 2,3
Out - 1,2,3,4,5,6

Still feel the same. I am breathing slowly and deeply. I tell myself these are situations I cannot change or even influence. It's not really helping. Am I missing something?

Talk to your GP asap. Some medication for anxiety might calm the physical effects of stress and get you to a place where you can manage better.

Counselling might help in the long run I went to a psychotherapist/ psychologist and it really helped

OP, I have learned the hard way that anxiety/stress is often a perfectly logical response to difficult situations. ‘Fighting’ it can make it worse.
Try to sit with your feelings and accept them as valid, if unpleasant. Continue the breathing exercises.

There are loads of calming meditations on YouTube which may help. Plum Village is good, and Eckhart Tolle.

..and yes to medication if it’s appropriate for you. I found Sertraline helpful, DH uses propranolol.

Sertraline and Ashwagandha

I second propranolol, brilliant at dealing with the physical symptoms of being highly stressed. Only have to take it when you need it too

No, you're not missing anything. You're under an extraordinary amount of stress, more than one person should have to deal with.

Focus on right now, keep doing the breathing. Close your eyes. Really focus on the breathing and counting.

Is it possible to go for a walk around by your house? What normally relaxes you -- music, a cup of tea, a bath?

Monday morning, ring your gp. They're there to help. Ask about counselling. Do you have any local carers centres local to you? My local one have been an enormous support to me (I'm a parent-carer for my son).

I've already been referred to mental health for anxiety and have an appointment in middle of January, but that was basically before everything became utterly utterly awful. I have been walking a lot and that helps with ny anxiety as I think it gets rid of the adrenaline or something. Yes I will focus on breathing.
Proprololnol sounds like a possibility. My GP Is ringing me Tuesday anyway so I will ask him. I don't think I need anything long term I'm not sure. I just need something for the now.
I will Google ashwaganda as not heard of it.

I’d definitely speak to your GP to see if they can prescribe anything. I take diazepam for times my anxiety/ stress is overwhelming and it really helps stop the racing thoughts and calm me down.

I forgot to say: I’m sorry you’re going through all this stuff OP.

Just take one hour at a time and get through it. there are times when it's only possible just to concentrate on getting through one day at a time, even one hour. Don't be afraid to tell people how you are feeling and let them help with what they can. I have huge health anxiety at the moment and have to get through Christmas until an appointment on the 29th fearing the worst. I hope things improve for you.

You're doing what you can for now. Bath and mindful breathing is good. Have you got any calming oils / smells e.g. lavender, geranium? That might help. Warm drinks - e.g. fruit or herbal tea - could help too.

Longer term, if your own physical health permits, walking is great as you've found. Outside, ideally where there's nature around: www.sciencedaily.com/releases/2019/04/190404074915.htm One foot in front of the other. Concentrate on that. Count the steps if you need to.

Indoors - some sort of repetitive and absorbing activity - cross stitch and jigsaws work for me. Audiobooks - lots available on BBC Sounds (free) or Audible free trial.

Take care xx