Been signed off sick, so not working but not sure what to do with my time…

[crumblingatwork]

Been having a really terrible time with anxiety and vomiting and pressure at work. Been signed off yday. Now not sure how best to rest. Prowled round the house yday.
what should I do to recover?

Still feeling weird and shameful about it all

This was me a few years ago. I couldn't concentrate on books or TV so I wound up painting the living room whilst listening to podcasts. Not sure how much it helped but it was something tangible that I could see myself achieving and the living room looked a whole load better afterwards!

Yes I need to find something constructive. Feel completely zombielike

I was signed off with stress last year and a sewing course started about a week or so into my sick leave. It was something I’d been meaning to do for sometime but had always out it off because I had other things going on. It was perfect balance of doing something constructive but at a really slow pace. The class was lovely calm environment as well - friendly but everyone had their own projects so it wasn’t overly chatty.

Walk walk and more walking would be what I would do as it’s the only cure for my anxiety. Or go away somewhere if you can.

Don’t feel ashamed. You are ill. As much as if you broke your leg. Your physical symptoms are telling you you need to stop.

I do feel like my head/mood is actually getting worse.

Exercise, podcasts, reading, cooking, nourishing yourself. If you must be productive, make a list of little jobs to do and feel good when you tick them off.

Still crumbling today.
Not sure how to explain the panic I am feeling. Have another doctor's appt tomorrow but think this is a reaction to cumulative stress. Can't believe the difference in my output and capabilities in the last week.

Your nervous system is probably in a hyperactive state - it will take calm, rest and breathing to bring it back to a resting calm state- it will come for a small amount of time and build for longer periods - see if you can track this

I know I’ve been there around 5 times!

This is why you have been signed off. To allow the stress to come out of you. I would try to wake up, get ready for the day, and then do nothing as much as possible. The less productive, the better in a sense. It is okay for you not to be doing things.

I'm sorry you're having a tough time OP. I think PPs are right that you need to treat yourself like you've just been discharged from hospital to recover at home.

When I was signed off work with anxiety a few years ago, I did nothing for the first three days. Literally nothing, I barely got out of bed. Then I realised that wasn't making me feel better so I very gently added more things in. I would get out of bed and lie on the sofa and watch TV, then I added in having a nice shower etc. Real baby steps and taking things extremely easy.

Over time, things that I spent time doing and helped were:

Having long baths with nice products. Or really hot showers where I felt I was washing everything away.

Laying on my bed for an hour every day listening to a guided meditation.

Going on a walk while listening to a podcast. I would do that daily in the end and still do it regularly now so it's a habit I've kept up. I would get up, make myself get dressed and head right out the door. Then if all I did for the rest of the day was stare at the wall I still felt like I'd achieved something.

Eat healthy, nourishing food and also make sure to have some comfort food of whatever you like. I couldn't face cooking to start with so I'd have yoghurt and fruit for breakfast then get those pre packaged salads for lunch every day or a carton of soup and have that. Then I'd make myself whatever I wanted for dinner. Whether that was egg and chips or a ready meal or assembling myself a ploughmans I just focused on making sure I was eating three meals a day. Slowly I started spending more time cooking and preparing myself nice meals but in the early days convenience food was a lifesaver.

Taking my book to a café, ordering a hot drink and reading for a while. I often combined that with my walk so walking there and back and it helped to feel like I was around people but no pressure to socialise. Again, reading is a habit I've kept up and I now read every day.

Speaking to a counsellor through my work's Employee Assistance Programme did help me and there were resources on there I worked through but in the early days you're still in fight or flight mode so it will take time.

My suggestions are try to create a healing routine of some kind.
Same time up in the morning and same time to bed at night so your body knows what to expect.

Up washed dressed and out for a morning walk or small visit to shops or to a cafe, or to do whatever captures your imagination. Getting in touch with ones own creativity and interests can help you "reset" yourself away from your work self.

Recommendations for healing films to watch in the afternoon.
Palm Springs (currently on prime video)
A Beautiful Day in the Neighbourhood
Wild (the one with Reese Witherspoon)
The Map of Tiny Perfect Things (on prime video,)
Lost in Translation
Ferris Bueller's Day Off
Living ( A Bill Nighy film from 2022)
Frances Ha

I realised that I can’t do the remainder of my contract and my GP has signed me off. I feel utterly wretched and like I have let my team down hugely. And my kind clever line manager. But I am also so worried about the physical and mental effects of pushing through. I have yet to tell them. Feel wretched. Still not sleeping properly

Come back to this, thank you to those who suggested a schedule

Look for somatic yoga and or yoga nidra. Find a youtube of one whose voice doesn't annoy you ;)

It might help you access all of what you've been bottling up inside that's making you feel this way in the first place.

You need to find something that will let your adrenaline level & cortisol come down and kick start your vagus nerve/'rest & digest' part of your nervous system so you can rebalance.

It's not woo - it's human physiology. Give your body & your brain a fair chance!

A tapestry kit and podcasts. To keep your hands and brain calmly occupied. Re-read old favourite books rather than new ones. Harry Potter, the Just William books and lucky Jim are my re-reads when I’m feeling low.