Quick remedies for that churned up anxious feeling

[BreakIntoMyHeart]

I suffer badly with anxiety that makes me feel so rubbish that it knocks me off my feet. For various reasons I can't just go and rest in bed and let it pass, I have to carry on.

Anyway, I have to leave the house in 45 minutes for work and I have that awful sick churned up feeling and I can't ground myself. Are there any quick remedies/strategies I can do?

I need to

Have you tried breathing techniques/mediation on YouTube sometimes even just 5 mins helps I get anxiety too and I find these help me even with medication

Have you tried 'box breathing'? I'm not a particular fan of relaxation exercises but have found this quite helpful - explanation and little video to follow here www.healthline.com/health/box-breathing

It's basically breathe in for count of 4, hold for 4, breathe out for 4, hold for 4 and repeat.

You will cope and good luck!

A quick fix - breathe in quickly but deeply (so your chest expands) through the nose then breathe out much more slowly through your mouth. I find counting helps, say count up to 3 on exhale then try to prolong the exhale further each time.

Thank you all for the suggestions.

It means a lot that you would take time out of your day to reply to me.

The dog has just jumped on my lap so I will sit here quietly for a few minutes and do some breathing exercises.

I find the 5 things exercise helps. Notice 5 things you can hear, see, smell, see, touch. It helps to ground you physically in the moment. Good luck, hope this feeling passes soon

Going forward I find cbd oil really helpful for anxiety.

Yes to cbd. I have a vape pen. I don't smoke or vape but use cbd vape for chronic pain and anxiety. Amazing stuff.
I didn't want the faff of a vape set up so got a ready loaded one from cbdfx.
Not excellent for the environment but I offset it as much as I can elsewhere.

Power of 5 (focus on 5 things you can see, smell, hear etc)
Meditation
Fresh air

Simple breathing exercises - focus completely on filling your lungs

Loud music and going for a walk or doing some quick exercise at home.

Try the Headspace meditation app.

He has an introduction to meditation but he also does specific meditations for different types of stress. It's incredible what a difference 5 minutes makes.

The box breathing here too. Or a 2 minute meditation thingy I have on my fitbit.

I also take a couple of drops of Rescue Remedy. I don't know if it really works, but my body / brain always feels better that I've done something to help myself. If that makes sense

Oh and if you do have a smart watch and do the breathing exercises, it helps as you can (hopefully) see your heart rate go down. Works wonders for me as again it's something I can 'see' and feel positive about

I find two minutes of really intense movement can help. Like crazy moving throw your arms, jump about preferably to a song you like. It leaves me breathless and my brain then seems to concentrate on the ludicrous movements and getting my breathing back in rhythm. Also uses up Adrenalin too

I love the "grounding" exercise I read once.

Name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell and 1 you can taste.

That pulls me out of impending panic attacks.

@TonTonMacoute

Try the Headspace meditation app.

He has an introduction to meditation but he also does specific meditations for different types of stress. It's incredible what a difference 5 minutes makes.

Completely agree and well worth the subscription fee to access the full content. It's brilliant. And works best when you do it every day, even when you're not feeling anxious.

The only thing that helps for me when I feel a panic attack coming on is getting out for a brisk walk. I know you said you need something quickbut have you spoken to your GP about this? Beta blockers just get rid of those physical symptoms of anxiety and are really helpful short term. I was prescribed them a few years ago and have taken them since then intermittently when my anxiety has been bad. They work immediately and I had no side effects

My doctor prescribed me proponol to combat the high heart rate when my anxiety was really bad. I had started antidepressants and they worked but I couldn't shake the physical symptoms and the proposal really helped. I think I only took it for 2 days but I keep some in case I need them.
I think diazepam is also good for this.
Best of luck