How do I cope with anxiety today?

[Nootherwayout]

DH has to do something today that’s causing me extreme anxiety (nothing illegal or anything like that). We have no choice and I’m just grateful I don’t have to do it but I’m so anxious I’m shaking and having panic attacks. I have to work today too.

I am already struggling massively with depression, anxiety and disordered eating which might be tipping into a full blown eating disorder. I’m already taking sertraline and my doctor says I can take 2 if needed, which I will do.

Is there anything else I can do to keep calm and try to stop the thoughts going round and round in my head?

Spend some time outside. Gentle exercise. Distract yourself by keeping busy. Mindfulness techniques can help too. Hope all is ok.

Unfortunately given what you described and your reaction to it and medication prescription I suspect this is not a first nor a last …. It’s likely for you to have many more days like this unless you get appropriate support. You should be offered talking therapies …. High intensity Cbt . If there’s trauma EDMR xx good luck don’t try to fight this alone

Spending time outside

5,4,3,2,1 method
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

so sorry OP , it must be horrible and exhausting.

Thank you everyone. I have managed to get myself up and dressed and make my first work call, which provided a bit of a distraction for a while. Now I’m going to take the dog for a walk and try to focus on my surroundings before getting back to work.

I don’t know if CBT can help me as my situation is completely related to my current circumstances and the cost of living crisis. I’m not very good at talking as I forgot to add ASD to my list of issues 🙈. I’m not very good at talking to my husband either but I think he gets how I’m feeling as he is trying his best to take things off my hands. I feel bad though as I should be better at dealing with things.

Don’t feel bad! Dealing with things can be hard. CBT helps with what you think and do. It can give you strategies to help.

Thank you I didn’t know that, I thought it was just like counselling. Mind you I do know there’s an 18 month waiting list for CBT in my area. I can get some support through work but I looked yesterday and there’s a 7 week wait even for them to process your application. Less than 18 months though I guess. That just goes to show how stressed everyone is right now I suppose.

I live in Gloucestershire. There’s an online course here. Plus they have a list of useful books (which you can borrow for free from the library.)

Cbt focussed on the present . There is some times where you may need to describes you feelings about something …. But a good therapist can help with that of your struggling with alexithemia xx
make sure you keep adding lots of self care to your day….. sometimes it’s tough living in a world that feels designed for the neurotypical