Just been diagnosed with GAD- please help me get well again

[GeorgieTheGorgeousGoat]

I’m so desperate to beat this. I really can’t lose any more of my life to this and I don’t want to pass it on to my children. That may be too late as they aren’t little but I hope I’ve done a good job anyway.

I’ve already overhauled my bedtime routine and my sleep is improving slowly. Next I’d like to look at nutrition, mindfulness?, tips to offload the mental exhaustion of anxiety.

I’ve been given the details of talking therapy service by my gp but haven’t quite plucked up the courage to call them yet. Another huge problem of mine, procrastination!

Any tips or advice most welcome. Thank you.

Well done on the sleep, that is important, if you can stick to a sleep routine that will really help.

Try to make sure you get enough time outside, surrounded by green if you can but just outside if not.

Things that help me are to use lists to take the things that make you anxious because there is something you can and should/want to do. Then when feeling anxious about the things you can't control or do anything about take a moment to accept that makes you anxious then tell that thought to go away and try to think of something nice instead.

There are no quick fixes but every positive step will make it a little easier so keep picking yourself back up whenever you have the strength to do so.

Thank you very much (sorry I go to bed at 10pm!)

Time outside is definitely a good one, I’m lucky I can get out with my job but often don’t if I’m not feeling good. I should make much more effort with that.

I’m also a wonderful list maker but often delete them if I don’t like what’s on them or avoid looking at them when I know it has things on them I don’t want to do. I definitely need to start overriding those negative thoughts as you say, it’s just so hard.

Sleep is on top of things that will help you get better, so well done, that's a good start.
Mindfullness can help, so learning to control your breathing when you feel an anxiety attack coming up. Look up "square breathing" or "7-11 breathing" and see which one works best for you.
Remember that whilst it feels absolutely overwhelming, GAD is just a type of illness. It doesn't define who you are.
Talking therapy, hypnotherapy or CBT can help. People react differently so if one doesn't work, just go for another.
Do call that therapist now. By doing it now, it is one fewer thing to worry about! ;) He/she is there to help you, you have everything to gain.

Just remember that :
With help, you can get over this.
You are not alone.
You will get better.

You are doing the right thing by taking one step at a time.

Give the talking therapy people a call, because if they are any good they will be oversubscribed. Get your name on the waiting list and you can decide if you want to continue when you are offered an appointment.

Good luck.

Just posting to see how you are doing, I hope things are improving.

Thank you for checking on me, we’re going on holiday today and I’ve been up since about 4.50 even though we’re not leaving until 9am and now I’m crying. No idea why.

Yesterday I was really sick too. Ergh.

Georgie, you're crying and up so early because a holiday is change and that's difficult with anxiety? Even positive changes can create anxiety, for me anyway. I've been in therapy for about 7 years, other stuff as well as anxiety... With 5 different counsellors, two really good, one CBT which didn't work for me because of my other issues and the 5th is fantastic. So what I'm trying to say is, it may take one or two to find a good one, but give it a go and if it doesn't feel right after a few sessions then consider if it's the right fit.
I'd second the breathing and practice it while calmer, as one of my counsellors said, you don't knit a parachute while jumping from an air plane. Take care and be kind to yourself...

Thank you, I’ve got ready and had some quiet time laying on my bed. I’ve got to drive so need to be in a good frame of mind.

Ok so I came home from holiday to a letter from a company I ordered from 6 months ago. The item never came and I never herd from them, completely forgot tbh. The letter was asking for full payment so I had to call them.

Been so scared for 3 days that I couldn’t make the call but literally just jumped up now and did it. Not entirely sure I sorted it but I did it and now I have major shakes. Why does this happen? Dh thinks it’s an adrenaline overload. I’m just such a wuss! Anyone know why I feel worse after than before?

I don't have GAD but I do get like that making phone calls, I don't think it is unusual. I find myself pacing the floor and marching up and down the stairs to get rid of the shakes but I think any way to burn off the adrenaline helps.

Glad to hear I’m not alone with that. Dh is so laid back, nothing really worries him. Great for his job (police) but it makes it hard to see who’s more normal!

I’ve just let ds 2 and dd go over the field together to play for the first time together without us or ds1. That’s a bit nerve wracking! They are due back any time now and I’m resisting the urge not to put my shoes on and go look for them by occupying my time on here.

I've found the headspace app really useful, I was very very sceptical of mindfulness but it does actually help in my experience, even just the free trial meditations are great. Also cannot recommend Sainsbury's Bedtime Infusion tea is fantastic since I've cut out caffeine in the afternoon/evenings and started having this I've been sleeping better.

Thank you I will look that app up. I’ve got a couple that I’ve tried but not quite found the right one for me at the moment.

Exercise is great as well, even a 20-minute walk can help relax you. I walk the dog and if you don't have one, perhaps come up with a reason to walk somewhere (post a letter, get something from a local shop), just to give yourself a reason to do it. I also work out and do pilates.

One thing I really need is a short time to myself (usually in the evening) without anyone interrupting me. I try to do a chore while listening to the radio or have something playing in the background on the iPad. Folding clean laundry, preparing a meal, tidying up somewhere - a chore that isn't mentally challenging, but you still feel like you've ticked something off that endless to-do list!

It can be difficult to find that time in my house, but I just say that I need some space and ask the Dcs and DH to hang out in another room...it doesn't always work, but I try! Doing something quiet like folding clothes really calms me down.

Good luck with everything. GAD is manageable, I'm still figuring out what works for me too, but you can definitely make progress.

Are you on medication OP? if so, often side effects make you feel worse before starting working, but it's worth sticking with it.
Your breath is always with you. I second headspace as breathing has a physiological calming effect. When I was at worst I made myself go for a 15 minute walk every day. It was hard, but making myself do it was a small achievement. Make it a mindful walk.. Look for how many houses with red doors or how many garden have roses etc. Sounds mad, but basically our anxious brain is like an untrained puppy. It will run and shit everywhere. You have the ability to take it on a lead and tell it what to think about in small mindfulness exercises sick as these. Big love.
You have got through every bad day so far.
You will get through this.
Things will not always be like they are now.
From one who's come out of the other side x

Sorry crazy weekend with dc’s birthday.

The only medication I am taking is sleeping tablets but they are herbal so shouldn’t have any side affects. I’m trying not to take them every night, just as and when I need them.

Also with school starting back tomorrow I’m going to make more effort to walk the school run I’m a cm so it’s not always possible but not only will it be a bit of much needed exercise, it should actually be quicker! The parking at school is crazy so you end up leaving earlier.

In fact I might as well be honest. I’m having a really bad day.

Lots of palpitations, weakness, trembling and Dh says I don’t look well at all. I am trying (succeeding so far I think) in telling myself it will pass.

Things I think have triggered this: kids back to school, one today, two tomorrow; house is a bit messy; couldn’t find some of dd’s uniform; taking about dd’s school residential trip.

Only mindee is sleeping at the mo and dd is watching tv so I’m having a cuppa and deep breathing. Feel shocking though.

Have you talked to yourGP about your anxiety? You might benefit from propranolol which takes away the physical symptoms of panic but does not affect mood /sleep etc. It really helped me. I also found the Calm app really good - daily mindfulness and lovely sleep stories. I prefer it to Headspace personally. And the right talking therapist will do wonders.

It sounds like you're doing well in really tough circumstances so be kind to yourself. And remember you're not alone - there's an army of anxiety sufferers here on Mumsnet!

Yes I have seen the Gp, I initially went because I was having trouble sleeping and when it got to 2/3 hours a night I wasn’t coping. We talked loads and she asked me to complete a questionnaire thing before saying it was GAD. We talked about resolutions and next steps and I said I wanted to explore other avenues before medication. I accept I may still end up there though.

Can I slip in here and lurk please? I am not doing so well but think these tips will help me too as we sound similar. Sorry if I don't say much but I'm sending you love and thoughts as I know how hard this is.

I think there are times of the year when there are more anxiety triggers about and back to school time is one of them, hopefully in a week or so things will settle and everyone will feel a bit better.

Feeling a bit of a twat, I had a panic attack at the school when dropping DC off. They were lovely but my god I’m so embarrassed. Very very rarely do I have actual panic attacks and even more rare in public so posies off that it happened somewhere where I have to go every day. I hope they don’t call SS about it

I’ve finally (!) plucked up the courage to do the self referral to the talking therapy. Now I feel worse as I’m awaiting a phone call from them. Anyone know what they will ask me?

Well I appreciate now I came to the wrong place for support.

I’ve also been ignored in real life in the last couple of days so pretty obvious it’s me and I don’t really know what I’ve done. I don’t even have the mental strength to find out what that is so I’ll be signing off now.

Good luck to all those with MH issues right now. I hope you have more luck than me.

Best wishes.