Tips for tackling anxiety

[BedtimeBiscuits]

Hoping I might be able to get some helpful tips to manage my anxiety.

I have had a mix of anxiety, OCD and emetophobia for over 10 years. It's really bad at the moment, moving into peak norovirus season and also knowing that one of the current covid strains has D&V as main symptoms.

I feel anxious almost all of the time. It's really starting to have an impact on my relationship (but I also don't think IABU to feel upset that my partner doesn't wash his hands after he has been to the loo for a wee!).

Anyway, does anyone have any suggestions for managing anxiety? Would medication be helpful?

Medication (Sertraline) really did change my life. Having g gone on it, I mourn the years I lost to anxi

ety beforehand.

I also found "stress naps" - literally going to bed and just lying under the covers doing nothing for shortish periods - really helpful when bad, although I don't need them any more.

Drastically reduce caffine if you haven't already - an obvious one, but important ime.

I have to remind my OH to wash his hands after peeing too - so gross

Fluoxetine did it for me.

Thanks @QS90 and @inthemornin do you both still take the medication or did you stop it after a time?

Every time I thought about stopping, something extra stressful happened lol - trying fir a baby but being unable to conceive, IVF, the week I fell pregnant we went into the first Covid lockdown. It's not a good idea to come off it with a new baby I don't think (too much else going on). Started thinking about coming off again once was back at work and settled into new routine. Then I fell pregnant again and the war with Russia started! Along with the cost of living crisis. So no, I haven't found a good time, but tbh am not in a rush. There's no ill effects on your health, it's not toxic to your liver or anything. In fact, it slightly reduces your risk of getting cancer apparently. The only thing is, not great for your libido - not a problem for me atm, as with an almost 2 year old, and a new baby due New Year, we've no time for any of that anyway!

Running. It burns off the anxiety.

CBT.

A therapist will help you look at your negative thought patterns and come up with some realistic but more helpful ones.

On a very basic level, when you feel your thoughts spiralling out of control try breathing in for 7 and out for 11. It's just an easy grounding exercise.

Hypnosis would deal with the emetophobia and anxiety.

Some good resources here

www.getselfhelp.co.uk/anxiety-self-help/

There are also apps you can use like "What's Up?"

Best Wishes OP and all of those who have anxiety. Please reach out and get help 💐

I never thought I’d be a concert to ASMR but I find it really helps.
I have found a lady that goes into Dollar Tree and tidies the medicine shelves, and another who does gift wrapping.
I know it sounds rubbish but it is very relaxing to watch and provides half an hour or so of escape from the unwanted thoughts.

*convert!

You could also try an EMDR therapist as they are supposed to have a very good track record with reducing anxiety. You could try a hypnotherapist for the emetophobia and general anxiety too. Make sure they are both very experienced and highly regarded as there are some underqualified ones practising. But both can have life-changing results.

EFT tapping might help too.

I have heard very postive things about sertraline but it does have side effects and one of them is nausea, so bear that in mind. I'd try the alternative but provenm therapies first.

Some CBT might help. If you are in UK you can self refer for free online and get 6 sessions. Takes about 3 months to get seen.

Headspace app, counselling, regular contact with GP.

I’m quite fascinated by EMDR and didn’t realise it was suggested for anxiety. Interesting about the hypnosis too. I’ll look into those, thanks.

I had CBT before (twice). The second time I found it much more helpful than the first time, the first time was more around my OCD (which is linked to germs and so therefore the emetophobia) but I also had a tiny baby so maybe it wasn’t the right time. The second time I had a lot of general anxiety and it did really help with that. But I’m currently mainly anxious about illness again at the moment. Even watching the news or reading Twitter sets me off. I’m trying to cut down on both of those.

I did some EMDR therapy last year as was having panic attacks when i was on train which i need to do for work and it really helped.
Also sertraline has been brilliant for me.

How many sessions did you have?

I think I probably had around 12 sessions in total .

I would recommend medication and therapy. Also regular exercise and meditation. I think together these things can all help a lot.

Of course it's different for different people, and I really don't want to shoot down people's ideas or cause offence, but from what I've seen and experienced, running / counselling / meditation can only help so much if a person is really miserable. Not to say they don't help at all of course, and they may work if you're not to down / not too anxious BUT I really do think medication is a better option if you are struggling. It's a slightly raw topic for me as I've seen a few friends, but notably my mother, struggle for years with anxiety in particular. They make a tweak to how they're living (eg do a session of CBT), and it just about gets them through so they are able to keep existing until the next time they find something triggering. It never fully fixes the problem though, and they still feel anxious every day and can't fully enjoy their lives, even if they are slightly less anxious in the short term. I was the same myself for many years and put off prescribed medicines due to a vague sort of feeling that they were "bad" or "not natural" or similar. I now really regret having put it off, and it pains me to see my loved ones still suffering when it just seems needless. Of course I am only one person, and these are just my experiences, but maybe something to consider.

anxietynomore.co.uk/
Go to the above website, it has an in-depth knowledge of what creates anxiety, how to manage it and overcome it
Even a book called Dare Response might help you.

Personally, even with all this knowledge, i found it beneficial to be on antidepressants.
Every time i weaned off them, my anxiety would flare up at times and disrupt my routines and would make a mess. So I decided to stay on them and coupled with knowledge it makes things better for me even through normal challenging times like pregnancy and the pandemic and so on.