To ask you for tips on calming myself down

[NillyFrickers]

I suffer with anxiety and have done for a long time. I go through phases of it being really bad but I haven't had a reall bad phase in about 4 years, although I did have PND when my daughter was born 2 years ago but it wasnt the worst I'd ever felt. I was referred to a self help CBT clinic by my doctor 4 years ago, and it helped a bit. Then I was also referred for counselling for the PND. Have been feeling pretty positive for a few months, until now.
I know alot of people will be struggling so I was hoping someone had some things that they do to help, and calm themselves down that I maybe hadnt tried.
I usually do the 4-7-8 breathing technique which usually works for me. But today I have been doing it and within 30 mins of me stopping I am back to feeling painfully anxious. I've tried to keep myself busy with my DD, we've played with her toys etc. I also live with my mum and I told her how I felt and she gave me a hug and tried to calm me, but I dont like to let on how bad I'm feeling because it makes her stressed and everyone's already stressed with everything that is going on at the moment. I dont want to make it worse.

Today my anxiety has been triggered by an article I read on social media about a 27 year old who died from coronavirus, has no existing medical issues etc. I've convinced myself I'm going to die from it. I dont have any symptoms though, and I'm trying to tell myself I'm being stupid but it's not working. I have this horrible feeling inside me, I cant even explain it. I keep thinking my throat is closing up, then I'll think I have a headache, then I my chest will feel funny. And I'm exhausting myself.

I just want this to stop. I'm too scared to leave the house today. Usually I would take DD for a walk to get some exercise and fresh air.

So if anyone has any tips I would greatly appreciate it.

Op, have you spoken to your gp about you mental health issues. I think it’s worth a phone call if you’re in this state. I know they are busy but they can speak to you on the phone and possibly prescribe you some medication to help you through this till you can get therapy etc.

Stop reading SM.

Read a reputable news source only once per say.

Go outdoors every day, rain or shine.

Eat and drink enough.

Don't look at social media! Limit your news consumption to once or twice a day from somewhere like the BBC. Make sure you are getting enough sleep, are drinking water, are eating well, and doing something for yourself every single day like 10 mins meditation or a hot bath. It's an awful thing to go through without any anxiety issues, so for people suffering with pre-existing anxiety it is a nightmare! Can you try to get some CBT or counselling over the phone? I have my therapy over the phone now. Hope you start to feel better! Be kind to yourself x

Can you try some gentle yoga (Adrienne on YouTube is good) or mindful? Headspace has lots of free meditations at the moment. Neither are a complete cure for my rampant anxiety but they help a little.

Mindfulness, that should have said.

When my DSis gets anxious, she’s usually thinking about something that might happen in the future. It makes her feel better when she starts paying attention to what’s happening right that very moment.
I find that writing can help. It can be a good way to explore how you feel, especially if talking out loud feels impossible. Don’t worry about complete sentences or punctuation — just write.
Go outside — even if it’s just for a few minutes. Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious thought process.
A hot bath with Epsom salts is great for relaxing your muscles, which can also help relax your mind. I find a bath is also good for encouraging meditation, because external distractions like TV are gone.
When you’re calm, find a ‘centering object’ such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.
Tell yourself that you’re going to touch this object when you’re experiencing anxiety. This centers you and helps calm your thoughts.

Thanks everyone for the replies.

I had started going to the gym, and I think that's what was helping my mental health alot. But now that's closed I find myself not sticking to an exercise routine and I think that isn't helping at all. I have lost my motivation.
I'm trying to stay away from social media, but it also doesnt help that my mum has become obsessed with reading worldometers coronavirus updates.

If it continues past a couple of days then kll contact my GP. They know I can get bad sometimes so they'll probably have something to recommend, but I figured they'd all be busy right now.

Thanks @Ricekrispie22 I'm going to try the centering object one! This sounds like a good one that could possibly work.

I’m pregnant and this too, has set off my health anxiety. I’m not worried about dying of corona (yet) but I keep fixating in other things to do with my body. It’s natural to be worried, this is really unprecedented and it is scary.

Regarding the 27 year old, it’s not been confirmed that he died of Coronavirus. There’s thought it could be something else. Coronavirus is the first thing everyone thinks of at the moment but there’s still people getting sick and dying from other things like meningitis, heart attacks and strokes. These don’t normally make the headlines.

First things first, I don’t look at the news much and I turn off news notifications, I stay off social media and I’ve been watching ‘nice’ things to cheer me, like old British comedies. Do everything you can to feel happy and well. Eat well, get some fresh air, and do things you enjoy, like craft or reading.

You’re young, you’re likely very healthy and you have your mum for hugs when you need them. Tell her when you’re feeling worried or write it down to share the load.

One method I have for coping is to allow myself to delay my worry until later on, a specific time, and then put it away. Distract yourself. Then revisit it at that time, you’ll probably find it isn’t a worry anymore.

Distraction is key to overriding those symptoms that feel painfully real. Listen to an audio book, do something nice with your mum and baby, have a snack, do some exercise.

Your anxiety is totally normal and understandable. But you’re young and well and if you stick to the guidelines about social distancing, you’ll be just fine.

The only thing which works for me is high high doses of Venlafaxine, Amatryptaline and Codeine (chronic pain). And even then I have hideous insomnia.

@Winterwoollies

**One method I have for coping is to allow myself to delay my worry until later on, a specific time, and then put it away. Distract yourself. Then revisit it at that time, you’ll probably find it isn’t a worry anymore.

I like this idea. I'll also try this.
DD is sleeping now, I've tidied up so going to have a bath and listen to some music. Then i might watch a film in bed. Tomorrow I'm going to make a bigger effort to get out. Although I find this stressful too as DD just wants to go to the park right next to our house but we obviously cant so it ends up with her crying and me gettin stressed as she doesnt understand.
But I'm going to give it a try. I dont want to end up in a bad place again.

Also congratulations on the baby x

@NillyFrickers thank you ☺️

I have found myself obsessively checking things, which is a sure fire sign my anxiety has ramped up so I’ve been practicing my delay thing. It always seems to work. And distraction is good for me. Sometimes I find everything I do has a shadow of fear hanging over it, so if it’s got to that point I sit down and write it all down and work through each fear to rationalise it. And often that puts a lid on it.