Please help MN - not in a good way

[HangingOver]

Hi gang,

Can anyone else who suffers with anxiety hold my hand a bit? I'm having a 'flare up' for want of a better term....and though I know 'this too shall pass' I'm struggling to see the light at the end of the tunnel. And it's only been three days so far. I'm trying to take a practical approach to this until it goes away, but any extra tips or advice would be much appreciate.

So I here is how feel:

• tense from the second I wake up - I feel that invisible band tighten around my chest and throat as soon as I open my eyes


• shaking hands


• nausea


• bad intrusive thoughts (bad things happening to people I love)


• cannot concentrate or make decisions


• fear that this won't go away


• derealization - everything feeling detached and dream-like


• feeling really tired


• and of course, the never ending fear/anxiety


• go to bed early every night


• meditate every day


• keep hydrated


• cut out caffeine


• go to yoga every other day, first thing in the morning


• swim in the sea


• not over-exercise (I do do this quite a lot and it sometimes makes me feel even worse)


• continue to take my pills religiously (birth control, citalopram, multivitamin)

Anything else hivemind? Thanks so much. I know this will go away but I honestly feel like I'm going out of my mind rn.

xxxx

Can I ask how long you've been on birth control? I know a few women who have really struggles mentally after going on birth control (myself included).

Are there any therapy services available in your area?

Sending a hug and a handhold xxx

That's an impressive set of strategies you have there! And you know they work. They really do work. I use some of the same ones (I'm not as physically proactive as you ) and I have successfully defeated lots of anxiety flare-ups. Hand-hold and solidarity from me - remember, it always goes away. It's just a matter of doing the right things and looking after yourself until it fucks off again

Would a written list of things to do / timetable help? Sometimes does for me when I have a pile of stuff to get through (sometimes is counter productive if list is too long!)

This might not be for everyone, but I really recommend CBD oil capsules. I got them from Holland and Barrett and I take 10mg every morning and sometimes another one later if there’s something making me especially anxious, and it has helped a lot.

See your GP. A low dose of a beta blocker will stop the physical sensations of panic, such as the racing heart, tight chest, sweating, feeling of doom etc. You can also
discuss a trial of Sertraline (an antidepressant, but one with a good anxiolytic profile).

I do the whole over exercising too, I find that losing myself in a book is a good distraction
Is you don't like reading a puzzle book would work

Thanks so much for your replies

Can I ask how long you've been on birth control? I know a few women who have really struggles mentally after going on birth control (myself included)

Forever, I haven't had a period in about 8 years!

Would a written list of things to do / timetable help?

Yes, I was thinking of doing this; a timetable for the week with things I have to go to - and then allocate the rest of the time to just resting.

I really recommend CBD oil capsules

See... I did have a go at these but I didn't find it did anything - how long did you take them for before you felt an effect?

See your GP. A low dose of a beta blocker will stop the physical sensations of panic, such as the racing heart, tight chest, sweating, feeling of doom etc. You can also discuss a trial of Sertraline (an antidepressant, but one with a good anxiolytic profile)

I've got my betablockers in my arsenal - as I said, I only take them sporadically as they make me quite sleepy. And I didn't get on with Sertraline but I'm finding my 20mg dose of Citalopram helpful.

I find that losing myself in a book is a good distraction

My audio books are my lifeline! Although perhaps the particularly grizzly murder mystery series I'm listening to at the moment isn't the best idea...maybe I'll go back to fluff for a while..

Thanks so much for the thought everyone I really do appreciate it.

You’re doing all the right things and they will work. I find spending time with friends and doing some easy craft really helps, preferably at the same time. Nothing too tricky - just something to occupy my mind and be a bit creative.
Also, when I have a good moment during a flare up, I write it down somewhere. Helps me to remember that it’s not all awful…. because it really does feel like it is when you’re in the midst of it.
You’re not on your own feeling like this, and all those things you’re doing will pay off really soon

Knitting is apparently recommended for soldiers with PTSD, and I find it helps me. Choose a pattern that is difficult enough to need concentration but not so hard it's frustrating.
Also breathe in for 4 counts, hold for 7 and out for 8. Repeat x 10.

Breathing exercises. Proven to work and take a fortnight to master, but you get the benefits from day1.

*@3beesinmybonnet I find sock knitting helps, it’s interesting enough not to be boring, easy to pick up and put down and you can get amazing yarns.
I’m now a sick knitting addict after taking it up during a long bout of depression.

What caused the flare? Do you know? I would be thinking about that too.

Add to your list: warm bath with epsom salts or pure lavender oil
Classical music is known to lower blood pressure and fight or flight response

Reframe your flare and see it as your body's way of you letting you know you need to slow down/pay attention to yourself/need more self care etc etc. This is your internal warning signs and not your enemy. Your body is trying to take care of you.

maybe too much time at home is making you go a bit crazy. could you work in the local library / coffee shop / somewhere nice on a laptop once a week to change up your surroundings??

also, the right music quietly in the background. chilled out jazz / ambient / even 90s music that makes me happy.

I was going to suggest getting along to a church/choir/knit and natter/WI/People’s Assembly. Being amongst people where you can engage a little or a lot, as you feel able.

Treating yourself to delicious easy to cook food, for me normally fish (salmon or tuna), rice and steamed green veg

Listening to music and having a biggie when no one is watching

repeating that it shall pass

Have you had any counselling ?
My DH found CBT techniques he learned useful.

You poor thing, a bout of this sucks. You are fighting hard to control it but don’t be afraid to simply rest. I know it’s hard when you feel so awful to actually rest but it is important. I think beta blockers and then lean into the sleepiness. I found taking one of my kids to bed to watch a childish movie and curl up together helped my natural dopamine/oxytocin/seritonin kick in and build back up again. Spending time with a child without it taking effort helped with rest but also the mum guilt too.

That's sounds tough, I'd find a nice podcast and do some walking to replace the exercising .. also look at doing some breath work, very enlightening!

I would really suggest getting out in nature. Grounding yourself in the feel of the grass, smells, birdsong etc. Try and get all the sunshine you can to raise your vitamin D levels.

Have you tried journaling? Just writing down all your thought in a stream of consciousness rambling. I read that people who are kept awake at night worrying about their next days to do list, sleep better if they write it all down before they go to sleep.

What are afraid of/feeling anxious about? Is there something specific going on in your life at the moment or are you feeling anxious about being anxious? (which is incredibly common).

That all sounds really useful.

From a drugs perspective:

For me I find lorazepam or diazepam help, but it's one of those things you have to be careful with if you tend to have prolonged anxiety difficulties (and if propranolol makes you sleepy, then benzodiazepines like those probably will, too). They're not a long-term solution.

If you're under 65, there's also scope to increase your citalopram dose, if that's something you want to discuss with the GP.

And there are medications you can take that deal with nausea, either OTC or prescribed.

OP it sounds like you have a good plan and I hope that you are feeling more like your normal self soon.
One thing you could consider discussing with your GP is switching to Escitalopram, which is apparently more helpful for anxiety that Citalopram although they are largely very similar (so switching should be relatively straight forward).
With regards to the CBD - I tried a low dose to start with and it did absolutely nothing. However, I find an increased dose to be very beneficial. I use Trip 1000mg Orange Blossom oil or a food additive CBD from Holland and Barratt (in my coffee) I only use these about once a week but they always take the edge off.
Be good to yourself and don't overload your day with too many things / make too many promises to yourself that you might struggle to keep.

Reaching out to close friends help me, and taking their dogs for a walk, which is always refreshing a nice.

I tell my friends I am in the grip of a paranoid/anxious spell, one of them will suggest a dog walk and a chat. It helps me remember that I have good mates and am part of the world.

Are you sure the pill isn't causing the anxiety? maybe you could change it up?

I had severe anxiety and when i came off the pill i felt heaps better!!

Ashwagandha and magnolia bark are very good for anxiety. I also take a herbal sleep aid last thing at night.

Try to limit or replace tea and coffee and also sugar/refined carbs.