Feeling very physically anxious: give me ways to take myself down a notch or five

[ShadesOfPemberley]

Just feeling extremely agitated, panicky, on edge. Nothing has happened. I think it’s just combination of work crunch and hormones (perimenopause). Really finding it very very difficult this morning.

I have limited options as I do have a deadline (eg I can’t go for a long walk) and have a decorator here (eg I can’t do 15 mins yoga and tbh I’m in that state that I can’t actually face yoga)

What could I do? 5 min walk to the shops to buy camomile tea? 10 min walk to cafe for a hot chocolate? Breathing exercises at my desk? I just don’t know where to start and am just sitting here with my heart thumping.

I’m so sorry that you’re feeling like this. I’ve been there and it’s horrible. It feels like the end of the world. I would go to the cafe but run/jog or walk briskly down. Really get your heart rate up. Enjoy your drink and let your heart rate come back down and the endorphins.
Long term please consider taking to your GP about hrt if that’s an option for you. I started taking it only for the anxiety and depression and it’s been a game changer.

Thank you fennel, that’s v kind. I think you’re right, I think the hot chocolate/brisk walk is the best way. Not too long away from the deadline but just a breather and some fresh air. Thank you x

Yes a brisk walk
I find temperature helps so if you have ice cubes sucking on one can be a distraction just creates a sensory message that interupts the anxious thoughts that or a sour taste like a tangy sweet.
TIPP skills are worth a try.
Hope it eases for you soon

Pinch your hand between your thumb and your first finger - its like an acupressure point that makes you feel calm.

Thank you both… am out now but will try an ice cube when I get back. Will try the acupressure point, I know exactly the thing you mean, it can be v calming.

Can you find a 5 minute body scan relaxation video on YouTube- you can do them sitting at your desk, you don't have to lie down.
All the best x

I used to go out for a very brisk walk when I felt like this. Put your trainers on so you can walk really fast.

Unfortunately I don’t think the hot chocolate is a good idea, we all know what sugar does to us in the short term.
I eventually went to my go about these episodes which were due to PMT. She recommended brisk walks, lots and lots of water, as little sugar as possible, no alcohol during PMT week and as much sleep as you can. It all sounds pretty basic but following her advice really did help me.

Hope your walk helps.

You can try splashing your face with cold water as it stimulates your vagus nerve. As does bylateral stimulation, basically cross your arms infront of your chest and pat your chest.
You can try breathing in for 4, hold for 4, exhale for 4.
There’s lots of meditation and mindfulness videos on YouTube. I like the Calm app one, it’s free and 10mins long.
Have you got a friend to message or call?
Eat something warm and nutritious.

If this is ongoing I would consider HRT.