Managing anxiety without seeing GP?

[gettingdesperatenow]

Wondered if anyone can recommend any books/apps/CDs/iTunes etc for managing anxiety before I try my GP?

I've always been an anxious person but it seems to have got worse since the birth of my second child. I don't think it's post natal as the anxiety is not about the children's health or safety (which I think post natal anxiety usually is?) I am reluctant to try GP as I fear it will be labelled PND or post natal anxiety and also because I don't really want to take medication, especially while I am breastfeeding.

I just feel constantly 'wound up', tense and short tempered. My heart and mind are always racing.I am anxious about various things, mostly work/returning to work/sorting out childcare, etc. Finances. The state of the house. Driving. What other people think of me. Currently obsessing about a present I was given that I know I am never going to use, and feeling guilty/angry with the person who gave it to me. That's how ridiculous it is.

I wish I could flick a switch and turn it all off. Even when I am relaxing, my mind is still ticking away on
some level.

Help!

I

Hello there, this struck a chord with me. Have you tried/heard of any of the following:

• saying a mantra/meditating/focussing on your breath.
• mindfulness
• deep breathing and focussing on relaxing different parts of your body in turn (e.g from head to toe).

• light a candle watch the flame flicker

I have bought some "chanting" type music which I find quite helpful. Guided meditation CDs are good too.

I have used quite a few of John Kabat-Zinn's books/CDs.

I have also had some therapy in the past for anxiety and one thing that helped me relax a bit straight away was establishing that I was not mad or crazy!

If you still feel bad in a week or so, please do go and see your GP as that also made me feel better (even though I did also end up taking ADs later down the line).

Also, have you seen this:

www.mumsnet.com/Talk/feeling_depressed/1535066-Coping-with-stress-and-anxiety-without-ADs

Ditto mindfulness esp Jon Kabat Zinn. Good book (by medical doc & professor of psychiatry) is Healing without Freud or Prozac helpful- discusses self management-
Importance of omega 3s
Exercise
Emotional connections of meaningful kind
EMDR
Plus advocates stress-reduction stuff like yoga, acupuncture

There's a website instinctoheal.org

It saddens me how many people on MN seem to rush to recommend ADs in the face of much evidence disproving their efficacy. I know people mean well but I think therapy ideally coupled with self management techniques are much more likely to lead to sustainable improvement and without nasty side-effects.

Oh and some lovely free podcasts about. I like Tara Brach (American buddhist psychotherapist) in particular. She has a lovely, warm, calming voice of reason.

Oh and
5htp supplement, many also swear by st johns wort (tho never worked for me plus don't think can take w Pill and some medications)
Livinglifetothefull and mood gym websites for cbt stiff

Whoops, "stuff" rather

Despite being very sceptical, I found Reiki really good for my anxiety / depression.

Did you, Janji? Always wanted to try it tho I see some on here quite critical.

I only developed anxiety after birth of DS 17 months ago but it's been extreme - to the point of crisis team intervention for feeling like 'the world wasn't real' .

I've had the shakes, panic attacks, self doubt, despair, crushing guilt, an existential crisis (!) and everything inbetween but have refused ADs despite seemingly every man and his bloody dog pushing them at me.

For me I think it's been entirely hormonal in that a. I didn't suffer with anxiety till the crash of hormones on day three after DSs birth and b. It got worse every time DS dropped a feed. And now, that I've finally began to improve, I crash the week before my period.

The reason I'm personally not a fan of ADs is that how they actually work is still not known! Also I was that messed up I didn't want to run the risk of messing myself up further - which ADs definitely can do if you're given the wrong one or dose. Russian roulette if you ask me. Just read the list of potential side effects.

After A LOT of research I think an imbalance of estrogen/progesterone is to blame - and the only way you can redress the balance is through hard graft. Immaculate diet, heartpounding exercise and meditation. Talk therapy also helps in that you feel you're getting that professional support. Camomile tea is also a lifesaver.

I too tried Reiki and accupuncture. I think there's definitely something in it but unfortunately we couldn't afford the commitment.

To our huge shock i've have just discovered I'm once again pregnant (unplanned after the horrendous anxiety I've been through). I just pray, pray, pray the anxiety doesn't rob me of enjoying my baby's first year and a half again.

Sorry for the ramble - hope it helps a bit. Good luck to you. Chatting on here openly and honestly has also helped so so much.

Ooh also no caffeine or alcohol! After a year of having a couple of glasses a night to 'wind down' I've discovered that just ONE glass can impact my anxiety the next day!

websites - as recommended by GPs - eCouch and livinglifetothefull

but think about seeing your GP too - we don't all bite, or rush to prescribe ADs

Thank you for the all the advice.

Mindfulness interests me, and I actually have a Jon Kabbat Zin book which I have read but not really acted on. It seems just owning a book is not enough!

I also have a pack of unopened chamomile tea bags - apparently I need to actually drink them then .

You can see from the above that managing my anxiety has been on my radar for a long time.

I think from this I need to start meditating (have found some guided meditation apps) drinking the tea and cutting down on caffeine.

I suspect a big issue is blood sugars - I am diabetic and on insulin. I'm pretty well controlled but perfectly even blood sugars all day will never happen. Stress makes them wonky, wonky blood sugars make me feel anxious...

Hello I have suffered with anxiety on and off for a while. I have a book called managing anxiety that I got from amazon which I found useful. I think diet and exercise are the main things that can help make a difference. Also affirmations so saying to yourself things like, 'all is well - I am safe' when you start to feel panicky. Breathing exercises also help, also some counseling.

There maybe a local counseling centre that is not too expensive also cbt although haven't tried it myself I can imagine it would be very useful.

The main thing with my anxiety is not to get sucked into avoidance of the situations that make me feel anxious iyswim? It really is a case of feel the fear and do it anyway!!

Oh my God! I'm a Type One diabetic on insulin!

Salbertina:
I was also really sceptical but was recommended a practitioner that the local county council use for their employees and who also teaches Reiki. He explained it all fully to me and was able to pin point exactly which areas were causing me stress through each shakra (yes; I thought it weird as well)!? Important thing is to want to accept healing apparently and even if it is mind over matter, it makes me feel better!

Mylittlepuds that's a bit spooky - it's not like we T1s are that common. Do you think blood sugar fluctuations affect your anxiety? I'm convinced there must be an impact...

Yes I think it does - for me more I'm petrified of hypos alone in the house when looking after DS. As soon as my BG starts to drop I start to panic and glug the Lucozade. And then of course it goes too high.

You should all hava a squizz at this:
holyhormones.com/womens-health/hormone-cycles/what-is-hormonal-imbalance-anxiety/#comment-8221