To ask how you cope with your anxiety?

[Mimaulka]

I'm a naturally anxious person, I generally engage in crafts, macrame, resin pouring that kinda thing to ease my mind, I've found they've become less effective over time, I dont really want to start medication so I'm just looking for suggestions on how other people manage their anxiety and maybe take a few tips/ pointers!
Thank you so much for reading :)

Sertraline was an absolute game changer for me. I also didn't want to start medication, but after years of my anxiety thriving and me withering, I eventually realised I had to. Before Sertraline I had literally tried everything: CBT, talking therapy, exercise, journalling, colouring books, walks, yoga, meditation. They sometimes helped, and I still do some of them, but Sertraline absolutely changed my life for the better.

Highly recommend therapy if you can get it. I actually wanted meds but the GP suggested talking therapy and now I have some really good coping mechanisms for when anxiety gets overwhelming and I am definitely less anxious in general.

When it peaked I did some CBT, EMDR and hypnotherapy which all helped. I took up meditation and yoga too. I try to practice gratitude and remind myself if it flairs up it will pass.

Have a little research of the vagal nerve, I found this really helped me. Eg. Humming, deep breathing, gargling... but it helps to understand why as well. There is a free book on audible if you have it "activate your vagus nerve"

I also have just ordered a "calm carry" which may be a complete scam but worth a try....

I didn't get on with medication (allergic reaction) so I take St John's wort which is a natural supplement instead.
I had cbt so use those strategies learnt.
Mediation. I pay for the down dog yoga app which also comes with a meditation app

How did you access EMDT? Privately? I mentioned it in an NHS mental health meeting and the staff had never heard of it 😕

OP,
I don't usually pay attention to user names but I think you commented on my post. I would agree you should stay away from meds.

I recently learnt that antidepressants are 31%effective, while the placebo effect is 30% effective....

I was prescribed duloxetine 6 months before I got sick. When I started twitching my GP told me to come off it for a week as twitching can be a side effect "unlikely though that a side effect would start after 6 months though"

After listening to the book on the vagal nerve I realised most or all of my symptoms are caused by excess adrenaline.... and duloxetine increases adrenaline!! So.... "thanks" multiple Dr's that looked at my symptoms and meds list but didn't add this up, some even encouraged me to keep taking duloxetine.

I've now withdrawn from these tablets, with GP support. (Plus propranolol and bacolofen that were prescribed by un knowing Dr's), and it was horrific, but I'm begining to feel better... ish. Xxx

@TwitchyJerk I got lucky. I accessed CBT through NHS, I had 6 weeks with a Psychological Wellbeing Practitioner before being deemed in need of CBT I got 6 months with a CBT therapist who happened to be qualified in delivery EMDR so I had a combination of the two.

I found the EMDR really helped, it's bizarre it's like things that would normally trigger my anxiety stopped triggering it. All down to me blinking at the right time. It's a very easy way (on the patient) to work through trauma.

I paid for my hypnotherapy. Also fantastic, made it a lot easier to do the work.

I had metacognitive therapy that changed my foundational beliefs that (a) anxiety was an unavoidable part of me/my personality (b) it was the bad side of my good qualities (i.e. I’m anxious/worry because I care, am conscientious, “feel things deeply” etc).

When I could see those ideas weren’t the truth but a story I was telling myself - in part to justify or even make a virtue out of “being anxious” - I was able to take control of (and responsibility for) myself and my feelings, instead of allowing “my anxiety” to define and control me.

I was really sceptical of cognitive therapies as I thought they were just a sticking plaster: telling people not to think about it rather than addressing the root of the problem. There were elements of that to metacognitive therapy, but the useful bit was the discussion about why I felt unable to control or make decisions about my worry/anxiety, when by being a functioning adult you’re actually controlling yourself all day every day - so why not with anxiety too?

Realising that I don’t have to feel like that was very liberating. I’m a much nicer and calmer person now. If I have a worry and I can act on it I do, and if I can’t I accept it and move on. Obviously I still get sad or stressed or stuck in old patterns of thought sometimes, but am generally good at spotting it and dealing with it fairly quickly. My friendships and relationships are better, my work is better.

@TwitchyJerk that's worrying that staff haven't heard of it. Nurses may not have heard but a clinical psychologist in the team should definitely be aware of it, even if not trained themselves. You sometimes can get a referral through your local IAPT service (which goes by many names) but they may not accept you if you are under a MH team.

Oh gosh well mine is a long list 🤣

Firstly I look after my physical health- get lots of sleep, eat regular meals, regular drinks. Control coffee (2 cups per day) and alcohol (2 drinks per day, 2 days per week absolute max). No smoking no drugs. Go to bed, wake up and eat at regular times of day.

Secondly I look after my mental health well. I see friends regularly and have good people in my life. I took a more chilled job (still what most people would consider to be high stress but everything is relative). I have generally good relationships with people around me. I have a counsellor - we used to do regular sessions and now just do ad hoc sessions when I need it. I have also done CBT in the past and still think about the exercises regularly.

Thirdly I got a dog! Getting out and about and having a furry little friend is the absolute best!

Typing this out makes it seem like a lot and hard work- and it is to be honest. But it’s worth it.

I've been diagnosed with Generalixed Anxiety Disorder and it comes and goes. Things that help me are intense exercise, my dog, getting outside and reminding myself that it will pass. But, I've had a stressful few years and I'm a little more edgy than usual. I'm currently on holiday and I'm cutting out caffeine and most booze. I'm always looking for other things that might help!

I have had all kinds of treatment over the years:
ativan
valium
anti-depressants of various kinds
CBT
counselling
saw a psychiatrist

Now I just walk- every day, rain or shine. I also paint- pictures not walls- and garden. All 3 help but the walking is the big one.

Sertraline.

Sertraline here too. I put off taking medication for a long time, but it just all got too much.
I'm on the lowest dose, but it's really quietened the constant stream of anxious thoughts I had.

Personally I wouldn't take sertraline and the like because of the number of people who get sexual dysfunction with it... that would be depressing in itself. I also know someone who had a horrible reaction to it and collapsed (they were fine later, just had to stop taking it).

EMDR has helped me. Walking helps me. Keeping busy helps me.

I also have ADHD and am considering trialling meds for that.