Stress - alternatives to getting drunk, diazepam or exercise?

[ICouldDoWithALifeReset]

I should say this is related to grief following a huge loss so it is something that comes and goes in waves but when it comes it comes hard.

I've been prescribed diazepam by the GP for a short term but they've been v. clear I can't have any more. It's is actually really helpful because I'm not in an addiction situation as it isn't every day but when I feel really anxious and aggitated it calms me down.

The only other thing that works as well is alcohol - I say getting drunk but I don't mean paralytic. I mean enough to take the edge off which is probably about 4 glasses of wine. I'd rather take a tablet as it's better for me that alcohol but I know I have to keep them for the really bad times as I won't get any more. I would rather have another prescription which would mean I don't need to use alcohol but like I said when I was given the first one I was told no more.

Exercise would probably help but the problem is that these 'attacks' tend to occur when I am alone in the evening late at night when there isn't a safe option to go exercising and I wouldn't want to anyway.

Any other suggestions to coping with that anxiety stress panic feeling ?

A relaxing activity that keeps your hands busy and requires attention but not huge concentration? Jigsaws, colouring books, crochet etc, with chilled-out music in the background. Not sure if that would be enough to take the edge off / distract you, but I think it works for some people.

You can excercise at home. Thousands of YouTube videos you can follow online.

There's also mindfulness, breathing exercises, body relaxation, meditation and yoga on YouTube too.

Guided meditation with sound and breathing techniques. Box breathing is a really useful way of calming everything down when your brain is going overboard.

Call someone? A friend or family member.

Join a support group and make new connections with people who understand so you have someone to text/call.

Music - make a playlist of songs that will support you to improve your mood.

I think exercise isn't meant to be a quick fix in the moment, maintaining good levels of physical exercise improves your mood and reduces the likelihood of a slump.

Same as fresh air, getting out in nature, cold water swimming, being around animals. Doing things to improve your wellbeing overall will help you manage when the feeling hits.

Exercise at home.
Create a box with things inside to help calm you.
Music
Essential oils
A calming blanket
Jigsaw coloring book

You must'nt rely on alcohol or drugs like diazepam to get you through op. That's a slippery slope.

Propranalol maybe.

I cant take it as I have low blood pressure but it works for some.

thanks activity or calling someone is not a bad idea. usually its too late to call soemeone and I don't want to keep abusing friends by unloading my pain. I've done enough of that.

I know you can exercise at home but when you are in that state and its late at night and really down realistically you arent going to do it at least Im not. [ashamed]

@TourangaLeila thank you but I am well aware and you obviously havent experienced what I have or you wouldnt have posted that.

@GoodVibesHere what is that? would a GP give it to me? I googled and it says its a beta blocker?

CBD- some great drinks now available

Grief can be debilitating I know. I remember reading somewhere that grief is like a wave it comes crashing into u often when you least expect it then retreats. I ended up throwing myself into work and comfort eating. Take care OP.

No I'm sorry but you have no idea what I've experienced or not.

You need to look at wether what your doing is helping or harming you. You do not have to be a passive observer to your grief. You can get through this without drugs and alcohol.

OP I'm so sorry you are in this situation. It's utterly rotten.

The thing about exercise is that it isn't an 'in the minute' thing in terms of helping anxiety. Getting into a pattern of regular exercise - it doesn't need to be much - will do HUGE amounts to ward off these attacks in the first place. I'm so sorry this is true because it's a pain in the behind but all research shows it's true. So my suggestion would be twenty minutes of cardio a day in the morning. I honestly promise it'll help reduce the evening anxiety attacks.

Good luck

Samaritans for talking. You do not have to be suicidal and they are available day and night to help you through a bad time in your life.

If you have physical symptoms- ie racing heart rate, sweating palpitations then you could discuss betablockers.

have you had counselling? There could be some cbt tools that help you during these times? Grounding exercises etc

Sorry for your loss. Evercise is great for mental health but I would think of it as something you do long tetm to build your resilience and reduce the intensity of future attacks rather than an in the moment remedy.

For night time, have you tried podcasts or audio books? There are lots that tell you gentle stories that are just interesting enough to hold your attention but bland enough for you to drop off. 'Nothing much happens' is one I use a lot, the narrator has such a soothing voice!

I think that's unfair.

@TourangaLeila is correct that using substances to get through situational depression is a very bad idea. I can tell you that treatment centres are full of people who did just that.

Grief is something you have to process. You either process it at the time, or you process it later. The waves of debilitating grief are horribly normal.

Things that help you process grief and other negative emotions more fully and healthily are things like talking to other people who understand, dancing (really), walking, running and other 'swaying' exercise. If you can do more of this generally, you may find it helps.

I'm so sorry BTW, it's awful.

This is going to sound a little woo woo, but a small hand drum or tambourine - you can dampen them so they're quiet. Creating and listening to a rhythm is soothing, I won't pretend to know the science but it has an impact on the amygdala, which is where our 'fight or flight' instinct is generated.

Why do you think they are posting here? What cheap thrill does it give you kicking someone who is obviously down? Maybe take a look at yourself

@ICouldDoWithALifeReset I'm so sorry for your loss. As someone who has had a very stressful, traumatic year some things that helped me were writing down how I felt (even in the middle of the night). When you're not feeling stressed and ready, I found a Grief pack on Headspace very helpful with dealing with overwhelming feelings. Also, therapy if you can access it, again processing feelings can help stop less of the overwhelming feelings, particularly in the evening and night. Exercise is good, late at night gentle stretching, relaxing exercise or breathing exercises may help.

Yoga
Meditation
A bath
Gardening
Go for a walk
Pets

@MrsTerryPratchett
is correct that using substances to get through situational depression is a very bad idea. I can tell you that treatment centres are full of people who did just that.

I know this. It is not helping and is offensively patronising. Maybe read what I posted.

Thank you for people posting more helpful suggestions and not lecturing me in the obvious.

My DD had diazepam in a similar situation,

Sometimes it is needed.

Personally, a weighted blanket, someone to hold your hand or failing that a cat or dog and a weepy film so you can cry your eyes out works for me.

Meditation
Mindfulness
Journalling
Art
Crafting
Yoga
All can help you de-stress.

Call The Samaritans if you need to talk and it is late.

Cbd
sleeping tablets (over the counter)
this probably doesn’t help but I had a catastrophic series of events happen to me and decided the only way to heal
was to live through the pain