To ask for some strategies to manage anxiety without medical help

[Tigerwhocamefortea]

I am really struggling at the minute with anxiety. Worrying over small things and finding things very overwhelming. I have a 2 year old and a 6 month old so am busy all day which helps but I can’t sleep at night. I worry about everything and my brain is in overdrive thinking about things.

Does anyone have any strategies to help? I want to avoid seeing my GP for now.

Have you considered researching Cbd oil? One of my close family members has found it has helped their ability to sleep and they also feel a reduced level of anxiety.

Not recommending it for you as it might not be suitable but might be worth investigating and reading up on

www.cci.health.wa.gov.au/resources/looking-after-yourself/worry-and-rumination

The workbook.

@Givemealittkewan thanks but I am breastfeeding DD at the minute so doubt it is suitable.

I will look at that workbook thank you.

I’d like to know this too op. Sorry no help, but thanks for posting it and hope you feel better soon

First advice is for GP (not necessarily for medication, but blood tests etc) but if you're dead against GP try the Anxiety UK website, it's a great resource and you can find online help, arrange counseling as well as blogs etc. Also the book Dare. Life changing for me.

Talking Therapies? You can self refer.

At night listen to videos on YouTube, this will help as they talk you down and help you rationalise your negative thoughts. I listen to some on bad nights and they help me fall asleep when I have a panic attack. You can search ‘detachment from overthinking/anxiety’ etc.

Try to compartmentalise your thoughts and give yourself specific time to think about a specific problem, then file the thought away. However it sounds like you’re having a running commentary of negative thoughts and worries that aren’t actually going to happen or are just catastrophic thoughts. Remind yourself these aren’t real things happening.

Also writing down your thoughts is surprisingly helpful as subconsciously your brain feels you have addressed the thought and ‘expelled’ it. Just keep a notebook and write down the worries one by one. After this I tend to write down the opposite of the negative thought as well to try and retrain your brain. Imagine your loved one has come to you with these negative thoughts and you are giving them a positive twist/ outcome on what they are saying (be kind to yourself as you wouldn’t reiterate negative things to someone you care about)

I find the headspace app really good. You can get it free with Anxiety UK membership. There are some good meditations to help with sleeping.

Also google ‘worry tree diagram’ it’s just a simple chart to use when your mind is racing with worries and getting carried away with negative thoughts.

Running helped me LOADS

Two things: birth if which have already been mentioned:

a) mindfulness - if you can get to a properly taught course so much the better - if you can't, read Frantic and then use Headspace app

b) running - it gives you space to think (or not think, it can be combined with mindfulness so you go in to your body and simply enjoy the sensation if movement). If you're a beginner runner, try C25K - the sense of achievement as you work through it - no matter how slowly, or how many times you need to repeat a section - is worth it in itself. If you can't face running at all, then walk outdoors - just being outside daily (ideally in natural surrounding) is calming and good for you in itself.

Eating well also helps.