My inner monologue is out of control how do I stop the chatter?

[Mychatter]

Had some very bad news a week or so ago and my anxiety has been horrendous. Constant worrying and catastrophising. I cannot turn my brain off and my inner monologue will just not shut up.

I am having constant conversations with people in my head some of which are totally irrelevant for eg a conversation with my vet about putting my cat to sleep when he is not even ill. Conversations with the school about pulling my daughter out because we’re moving, but we’re not moving. Conversations with my DH boss when I’ve never met her. I know it must be because I’m so anxious but until the problem causing me this level of anxiety goes away (which could be months) I don’t know how to manage this.

I’m mentally exhausted. I am carrying on as normal ie doing the school run, going to work but the negative chatter is constant.

I’m not on any medication, not diagnosed with any neurodivergence (have read people with ADHD have this constant monologue) but wondering if anti anxiety medication would help?

Can anyone else relate?

Hope someone comes along to give advice.

Anxiety / intrusive thoughts can be helped by anxiety medication definitely.

I have had similar, and the following helped me.

Box breathing

Breathe in through the nose while counting to four. Continue inhaling for the entire 4 seconds. ...

• Hold the breath in the lungs for another count of four.
• Exhale through the mouth while counting to four. ...
• Continue repeating this pattern for 4 minutes.

Mediation music / salon music like the wind and rain - easily accessed on YouTube.

The main thing that helped, was saying out loud to myself to stop, every time my thoughts raced STOP.

Do see your doctor though, they can help. Medication really helped me in the past, and don’t worry, it’s a manifestation of anxiety.

Sertraline makes the biggest difference for me.

Getting outside into fresh air, exercise, keeping busy helps but honestly sertraline is a life changer.

Thankyou I will definitely try some of those techniques. Definitely like the STOP one. I have been singing the lyrics to songs in my head to try and stop the racing thoughts which is helping a bit.

Its exhausting. I just want to stop the constant chats I’m having in my head. It’s like they have a life of their own.

Will do an e-consult and see if I can get a prescription, it sure how many more of this I can stand, it only stops when I sleep!

@Mychatter , with the box breathing, start by exhaling - breathe out until you feel deflated, then start.

I tell myself 'And what if it doesn't' quite a lot.

Yes meds will help. It will take a good three weeks to kick in though.

The only way I can completely shut my brain for a while and completely relax and unwind is doing a jigsaw while watching a tv series I like. My brain is so busy trying to take it all in and cope with the conflicting sensory inputs it can't talk at the same time.

I completely relate to the non fucking stop monologue during anxiety peaks .

Sadly things like breathing,meditation,mindfulness etc don't work as no matter how hard I try and focus it still natters on with the added "you can't even do this, you're doing it wrong, you're supposed to be focusing,stop talking" bla bla bla fucking bla.

Urgh, this is me. It’s relentless. Sympathies!

Get some blood work done... many B vitamin deficiencies can exacerbate this kind of anxiety. B12 or B1 for example.
I used to feel how you'd describe constantly at work until I found out I needed more B12 - it was life changing.

Yes i can relate. I do the usual things like meditation to youtube talkdown vids but a seratonin supplement worked wonders for my anxiety.

Women Who Think Too Much: How to break free of overthinking and reclaim your life amzn.eu/d/0wxq9wM

I listen to the ‘do you fucking mind’ podcast I’ve tried to look for the episode it might be 28, but these are the notes I took for when I am in this position

cannot recommend Alexis ad DYFM enough

INTRUSIVE THOUGHTS
Write them down

• How much is under my control
• What can I do today- gives me back the power
• Can I name the thing recognise and analyse the thing rather than being in it “name it to tame it”
• What am I feeling- when did this feeling start - what are my physical reactions- what do I want to do - (I over stimulate, tv and phone to block out thoughts, just for them to come out later) - what is the better thing I can do for myself (walk)
• What is my next thought, then what is my next thought until there are no more ruminating thoughts
• Get outside.

Anxiety lives in the dark shed light on them

Anxiety is the gap between where you are and where think you should be if there were clear steps/path there would be no anxiety.

Also you should be able to self refer to local iapt - entry level mental health support /talking therapy which could be counselling but sometimes is groups for anxiety etc.

If you Google your area and iapt you should come up with the local service.

It doesn't need a dr to refer. In our area you can refer yourself online or by phone amd I've had some great feedback from people using it.

It may have another name like steps 2 wellbeing /healthy minds/living well / etc or it may just be "area iapt".

Bring yourself back into the moment.

i just name things around me. You can do one thing you can smell; touch; see; hear; taste.

i like the sound of that @AmazingLemonDrizzle will look

I have talk radio/sky news/a podcast dateline on in the background all the time. Often I don't even listen to it, but it seems helpful to drown out the chatter.