How do you manage anxiety?

[NDandMe]

I am realising that my anxiety levels are actually through the roof, and until lately I've been managing to function/lie to myself about it. I have a hair-trigger when it comes to feeling overwhelmed, and my joy in life is just...flat. I recently accomplished a huge career goal, but I felt basically nothing inside. I said the right things, and people thought I was happy, but I feel like all I do is look for the next thing to stress and worry about. I have ADHD, so the hyper-fixation and constant ruminating is part of my daily life anyway, but this is too much.

I've also realised that daily exercise helps with reducing panic attacks (I have them almost non-stop some days, a tightening in the chest that never goes away, a feeling like I can't catch my breath even when sitting still, a sensation of waiting for the other shoe to drop, for something bad to happen the moment I check my emails/post/messages), but I am so hyper-alert at this point I feel like I can't climb down from it.

I'm ringing the GP tomorrow for next steps, and I will be asking for some kind of quick-acting medication, because it's getting so bad that I'm not enjoying my day to day, I feel unsure about my capacity to make choices and I get confused about things I really shouldn't feel confused about. I'm not in a good place at all.

Please tell me this is manageable, and I can get back to a place of peace and calm again. I need to not be panicking non-stop, I'm literally losing sleep and my relationships are suffering because I'm a distracted blank so much of the time. :(

Just wanted to say of course you can get to a better place if you want to. it sounds like you are going to take positive steps to get back on top of the anxiety. The main thing is you want to make it better, you have the motivation. Do you have any daily habits to bring you back down throughout the day?

I had a breakdown which left me with debilitating anxiety. Some things that helped include-
CBT- 6 month of sessions with NHS
Mindfulness course - 5 weeks with NHS
Meditation daily- I use calm app
Yoga daily - I go to a class but also like yoga with Adrienne
Emotional Freedom Technique- tapping stress points
Hypnotherapy- expensive but massively reduced anxiety
Cutting out caffeine and reducing alcohol and sugar
Regular exercise

Basically I learnt the key to happiness is gratitude, if you are truly grateful for what you have you are not unhappy. The key to calming anxiety is to accept negative emotions in the way you accept the nice ones. It's not the emotion that's the issue it's your brains reaction which then leads to a physical reaction. If you can learn to be ok with anxiety in the moment the thoughts will calm and the physical reaction will lessen. It's not easy though and it's a continuous journey.

I have had anxiety for years.
Finally spoke to the GP about it early this year who referred me to the MH nurse. She said medication which I don't want to start yet as I wanted to try CBT first.

Currently in CBT funded by the NHS. It is helping but I've never ruled out medication and May end up on anxiety meds at some point.

I've also been referred to the MH midwives because I'm pregnant and sure they will also offer support other groups etc.

I read this post hoping to get advice and not sure I could offer any… but you sound so much like me a few months ago and I can’t believe that I can see a difference, so I wanted to share for solidarity. I’m not trying to gloat or sound superior, just wanted to share in the hopes that it might encourage you to keep going even when you can’t see that mythical light at the end of the tunnel. I still can’t on some days. But I’m making really small steps forward. Ok, sometimes it’s like two steps forward and one (or two or three) steps back, but I’m trying each day to just focus on making that movement forward regardless of what’s happened before. I’m still waiting on blood test results and a doctor appointment to discuss medication, but in the meantime I’ve been doing some mindfulness exercises and an online CBT course (through my work health insurance) and they’ve honestly been so helpful, I would go so far as to say life changing. My anxiety is still there, and I have days where it definitely beats me down, but I know that’s just a condition and not “me”.

TL;DR: continue to push for discussions on meditation if that’s something you think could help, but try other therapies if there’s a chance they might also help

I'm trying to think if coping mechanisms apart from exercise. I probably drink more than I should, as it's a very simple way to slow down my brain's whirring and ease the tension in my chest, but of course I know how unhealthy that is. It also ruins my sleep, so it's not really worth it overall.

I feel like I need immediate relief, so I can feel less overwhelmed and able to consider other longterm tools and methods, which I agree will also help. I just can't add more stuff to my to-do list or I'll really crack.

I imagine I'm in the central reservation of a very busy dual carriageway. Cars speeding past on either side are my thoughts.

I then imagine I'm walking towards a pelican crossing. I press the button, the lights turn red and the cars (thoughts) slow down and stop. I can then cross to my safe place (of calmer thoughts I'm more in control of).

Mediation, CBT, high dose of oestrogen.
Currently on low dose sertraline to take the edge off due to a specific set of circumstances.

CBD oil - this has been revelationary!

And yes, exercise, except at the moment, I am on enforced rest.

part if my anxiety is if I change X will something as bad happen

DD has a hot water bottle every night since Xmas - one time I forgot and the next day she sprained her ankle.

logically there is no link between the two - to my anxiety riddled brain there is!!!

im being proactive when I get on the train to work I get on at a different door each day and the same when I get it home in order to start reclaiming my brain!

Tonight I’m reading a book before I go to sleep - if anything bad happens tomorrow it WILL NOT be because I read a book - i just have to remember that

I'm joining because my anxiety feels out of control now. Work started it but it's like a bloody scanner it looks for worries to fixate on.
I had the cbt and I take beta blockers but really I need 20 of them a day!!

like a bloody scanner it looks for worries to fixate on

Yes, that's how I feel. There's never a break or a feeling of relief from dealing with a stressful issue, I'm just waiting to pounce on the next 'thing'. I'm not in any emergency situation but I feel like I am.

Prozac, meditation and counselling cured me. I haven't been anxious for years now. I still meditate regularly.

Medication , not a quick fix but was so much better after around 5-6 weeks. Also did EMDR therapy which has helped me a lot especially for one situation that would cause me panic attacks.