Anxiety

[pompomcat]

AIBU to ask you all for coping tips?
Posting in AIBU for traffic as would be so grateful for your wisdom.

I have had the worst 24 hours. I previously suffered with depression for 10+ years, but sessions with a wonderful counsellor were really helpful last year and I was able to come off all meds about 9 months ago. This is my first experience of anxiety.

Last night following an ill-advised horror film at home I felt dreadful. Terrified, panicky, feeling sick and clinging to DH, shaking and crying whilst feeling utterly pathetic. He was sympathetic and was trying to distract me-anyway, I didnt sleep at all last night and got up today feeling even worse, couldnt breathe. I felt (feel) really stupid because it is just a stupid film, I know nothing in it can actually hurt me, I am not usually like this at all, but I can't stop thinking about it and feeling dreadful, frightened and sick. As things didnt resolve in the morning I called in sick and went to the GP, who diagnosed an a reaction rather than a panic attack (a v intense prolonged period at work has led me to overreact, he thinks). He wouldnt give me anything as we have been TTC, just told me to get some exercise (and to come back in a couple of weeks (!) for meds if I def wasnt pregnant.

I would be so grateful for your tips on how to cope-I am a little better than this time yesterday, but still so unsettled. I'd give anything not to feel like this-it feels relentless and I am so scared.

Sorry I can't advise how to deal with this other than the medical route (which you are pursuing already) but it sounds awful.

Thank you @Pengggwn. I am just sitting on the sofa shaking and feeling sick, genuinely feel like I am going mad as I know this is all in my head. Dreading tonight in case I cant sleep again.

I'd be tempted to try a total screen and electronics ban, OP. No phone, news, television etc.

That should say stress reaction, incidentally!

I use rescue rememdy a lot I find it great.
Drink lots of water & and exercise is good too. I’ve tried mindfulness but struggled to do it!
Breathing in through your nose and hold for 3 then breath out slowly. Sometimes just going for a walk In the air really helps me.

Just saw your last post about dreading not sleeping... this is what anxiety does, so you dread sleeping, then you can’t sleep, then you panic you’ll never sleep and it’s a viscous circle. Try not to think about sleeping tonight,’or get some music on your phone and plug headphones in?

There are lots of online resources to help you manage anxiety. Relaxation therapy is very good.
Have a look at www.moodjuice.scot.nhs.uk
I found the controlled breathing techniques very useful when I was off work with stress and anxiety after my DD’s second (failed, thankfully) attempted suicide by hanging herself. I also wasn’t sleeping, was exhausted, and terrified she would make a 3rd attempt and succeed. I had 9 counselling sessions, and the therapist taught me to use the relaxation technique by myself.

Rescue remedy, brisk exercise, no caffeine, hot bath.

Also look up "progressive muscle relaxation" on YouTube. There are some great videos that will help you get to sleep

Google Claire weekes free audio, they will literally explain everything and soothe your soul. After that mindfulness, good sleep, exercise and plenty of water.

See your GP as soon as you can, tell them you've had a relapse and get some anti anxiety meds. They can monitor you for the next few weeks to see if it wears of or if you need to go back on the AD's

If you've been diagnosed with PTSD, don't watch horror films, or films with psychological tension or peril.

this free app from Bristol University for anxiety is quite helpful

www.sam-app.org.uk/

Anxiety is a dreadful illness. It’s hard for people who don’t suffer to understand. I had one day when it was that bad I actually thought I was going to die yet had no medical symptoms other than the inability to keep still. It was hideous.

You have my sympathy. Don’t suffer in silence though. If you don’t sleep tonight then go back to the doctors tomorrow and tell them how you feel and that you need some help to calm down. Diazepam was my friend. Made me feel nice and spaced out and calmed me right down.

I still suffer though. Every day I have some degree of anxiety. I wish I didn’t.

Rescue remedy is great. Also, one of the best things I got told in counselling was to look back at the end of the day and assess whether the things I had been getting anxious about were still worthy of anxiety. Most of the time they were not. Repeatedly doing this means I am able to asses as I go along. My anxiety on the whole has decreased, even to the point where I no longer need the meds I was on and can on the whole lead a normal life.

Get a referral for counselling for yourself.

Hi pompomcat,

Sorry you're feeling so poorly today and that you've previously had a long struggle with Depression too- it sounds really hard.

I'm a long-term anxiety sufferer and these are the things I find helpful:

1. Do something to distract yourself from the thoughts and physical feelings of anxiety. For example go for a brisk walk (if you're feeling too anxious to bump into anyone then drive somewhere if you can); bake a cake; play a musical instrument; paint/draw; write a diary entry; read a book (if you are able to focus sufficiently); watch some stand-up comedy; do 10 star jumps; go through the alphabet naming animals with each initial letter; sing your favourite song; listen to music; take a shower/bath; paint your nails; phone a friend.

1. Do some moderate exercise e.g. swimming, running, cycling, gym work, tennis.

1. Tell yourself that the anxiety will definitely get better over time. Also with regard to sleep- let yourself know that if you don't sleep it's not the end of the world. Just go to bed to rest and read (getting overly focused on not sleeping can make sleep issues worse).

Can you also get back in touch with your counsellor or was the therapy through the NHS the first time?

CBD oil. My anxiety was horrendous and within 72 hours, my constant nausea and butterflies had disappeared. I take Love Dutch 300mg if that's any help

Thank you all so much for your thoughtful and non-judgmental replies so far-scrolling with interest! I feel much less alone now.

@Babdoc: thinking of you, and your daughter-wishing you both all the best.

Sorry to hear you are struggling. All the following are free.
NHS Tyne and Wear have a really good booklet that you can get from their website.
SamApp is good for info and advice for self help.
MindShift is even better.
There is a linked website called Anxiety BC which is excellent. It is Canadian so the links and references are no good.(unless you happen to be in Canada of course
Your GP should be able to refer you to FearFighter which is an online self help programme. Details on the NHS Voices website.

Sorry rubbish at links. Hope some of this is of some use.

I use the Headspace app, it's really good. So sorry you're struggling.

Hello OP. I don't know how useful my post will be but I just wanted to let you know you are not alone. I used to watch loads of horror films but one night I just totally flipped. It was the second season opening of The walking Dead and was showing a little girl trying to get away from two zombies. It made me so scared I had a massive panic attack that went on for hours. I took some Diazepam but they took a good few hours to kick in I was so stressed. I haven't been able to watch horror films/shows since. I do think it's a case of out of sight, out of mind.
I totally understand the ruminating too (Thoughts getting stuck and going over and over them.) as you keep remembering scenes in your head, even when you don't want them too.
Have you ever had any CBT? If not, it teaches that thoughts stick with you if you try and ignore them. Like if I said to you don't think of polar bears in red hats, what are you know picturing?! lol The thing to do is to identify and let go. Ie, 'Oh, that's just anxiety, a polar bear in a red hat.' Then move on to something else. Distract yourself if you need to, or try some mindfulness: How many blue items can I see in this room?
I hope I have given OK advice. It has been a while since I've had CBT so if anybody thinks I haven't explained very well, please correct me.
I hope you feel a lot better really soon OP.

I am prone to depression and anxiety, and I once had a similar reaction after reading a particularly grisly crime novel - I stayed up reading it and then could not sleep and felt terrible - heart racing, etc. Hopefully you will feel better soon.

Please, PLEASE get this book: The New Way to End Anxiety and Panic Attacks by Barry McDonagh. It changed my life.

The single biggest mistake we all make in trying to overcome our anxiety is when we try to deny and overpower it. In the end, all we accomplish is compounding our anxiety by being even more terrified that our anxiety will return. EMBRACE your anxiety. Challenge it to get worse, allow yourself to be open to the horrible sensations getting even worse. I'm not kidding, and it's not a joke. You are already FAR more powerful than you realize, after all, you've survived 100% of the most horrible panic attacks you've ever had, and that's because they simply can't hurt you. It's true, I promise. Get the book. What do you have to lose? It totally changed my outlook and I've never looked back. I know EXACTLY how fucking terrible you're feeling, and life doesn't have to be that way.

I make jewellery. Someone else I know uses colouring books as a distraction.

I've had to come off the medication I was on so I've been making lots of jewellery recently. Or dismantling bits I've found in charity shops to make into something new. It's helping keep things under control, and luckily work is understanding.

Also avoiding certain websites and too much news and doing some exercise helps.

pompomcat - I have the same. Being properly Irish (as in not Anglo), this whole GWOT business gets me in sweats and tears. I have to go on news/internet bans and drink lots of tea.

I've had prolonged anxiety/panic attacks and totally sympathise with you, it's horrendous. My last one was awful, I couldn't sleep, eat, think straight for days, I thought I was cracking up. It was triggered by something so trivial too. (At the time it didn't seem trivial though!)

You've had some good advice here, and hopefully talking about it will help as it did for me. Know you're not alone, lots of us have been through it, and it will end. I also recommend deep breathing techniques and rescue remedy.

It's horrible feeling like that, hope you feel a bit better now.
If I'm feeling anxious I find these help me a bit -

• breathing exercises. Lie quietly on your back, breathing deeply in and out and concentrating on your breath as it goes in and out. Try and not think of anything, just the breathing - if any other thought creeps in, mentally kick it back out again

• If I'm having a bad day of it,I ban myself from screens and all forms of social media including MN. No phones,laptops etc. Just reading a calming, gentle book or do some colouring.
  Or maybe watch one of your fave comedies (I find a Friends fix usually works
  I feel worse if I've been drinking wine or not getting enough sleep. So being sensible with those makes it all a lot better too.