Tips for coping with visceral responses?

[Fireandfury1]

I’m wide awake, my heart’s beating fast & I feel sick. Really stupid reason but a friend let me down by a seemingly harmless (but selfish) action and my tummy’s doing backflips.

How do you manage this? I’ve tried mindless stuff like Rightmove, shopping, etc. but I’m suffering...

Take a breath. Think about that breath. Think about it filling each toe, your foot, your ankle, your lower leg, all the way up your body. Once you've got to your head. Start again. Really think about that breath.

I used to have a lot of anxiety attacks when I was younger, and my DM used to sit with me and say this to stop me from physically shaking.

Another thing is to write down exactly what is bothering you, how it makes you feel and if you can, why you're feeling like that towards that certain thing. It can be quite a release. I hope you feel better, anxiety and panic attacks are just so awful.

THank you so much, Boggle. I know it sounds stupid but even reading MN while thinking about your relaxation technique is helping. It helps to know someone else quakes(d) with fear.It doesn’t help that I had a glass of wine earlier.

I’m working on fear/anger in therapy. I was such an angry teen but it was fear. I’m so annoyed with friend that I have a headache and feel like vomiting. Argh. So tense.

Will read your posts again until I nod off. They are calming. Thanks again.

I like this GIF, going for a walk, taking a hot shower, hand massage with scented hand cream.

iPhone games are another one that work for me.

Pets, also. (I don't have one, looking into it.)

I think it's a case of figuring out what works for you. MN also helps me.

How are you feeling today @Fireandfury1

I am exhausted, Boggle. Thank you for asking. Did some absorbing stuff this morning but now mooching about with this horrible weather around me.

I love that GIF, thanks Erinaceous, is so comforting!

Hope you are feeling better now OP.

I've come late to the thread but I find that lying on a cushion wrapped in a blanket can help when I feel like that.

Curtains! Not too late. I need all the help I can get. Another night, another anxiety. Christmas plans. I hate it all. DCs with me & passive about everything. Shit day.

Lying on aforementioned cushion & blanket.

How to make it better? I want to die

Can you tell us a bit more about what has set of your anxiety today?

It seems there are a lot of us struggling with anxiety at the moment, it’s shit

Are you on any medication? I couldn’t handle the side effects so my doctor put me on propanalol. It’s been brilliant at stopping the physical symptoms of anxiety and I’m having counselling alongside. Could you speak to your GP and see if it might help?

There’s a really good breathing excercise on the Calm app, and Headspace is great too but I find it difficult to concentrate when I’m actually having an attack.

Hello everyone! Yes I knew there must be a few of us, Bifs. I’ve been on propranolol before. Have some in house... will take, I think.

Boggles - it’s xmas for me. Old partner, new partner... stuck in middle and difficult dynamic. Trying to please everyone. I hate it. Headaches. Also teen wanting to know which party, which plan for nye. New partner insecure & needing extra reassurance. So many demands. Do I tell family? And work. Urghhhhhhhhhh....

Is ex partner teen's dad? Does he make life difficult for you?
It's really hard, but you do need to take a bit of time and think about what you want and need. Does you new partner know how you feel?

Hi, ex partner, yes, is teen’s dad. We get on ok but don’t communicate at all about some things like Xmas. New partner insecure about things . Am stuck in the middle about things.

Run a basin of cold water and dip your face in it.

It’ll reset your vagal system.

After that, slow breathing, wrap yourself in a blanket, cuddle something soft.

Vagal system is connected to your heart and stomach, so the basin of cold water helps with heartbeat and feeling sick part.

Thank you. I don’t like putting my face in water but might try this as still having feelings of panic. Not coping very well at all

How are you this morning?

Keep changing from positive to negative. Have big family thing today with ex present but I am planning on discussing some of this anxiety with family. Think they need to know I am not well. That’s the big picture.

Smaller picture: I washed my face in cold water, made some tea. I need to lay off alcohol as it’s not helping with my relationship. Think I use it to self-soothe & (wrongly) to calm myself down. I need to be firm with my kids about doing stuff, as sitting around makes it worse.

I bet you wish you’d never asked! Thank you for checking in. I was feeling pretty desperate last night.

Meant to add - huge thanks for asking!

No problem at all, I know the feeling well and it’s bloody awful.

Please do speak to family, tell them you’re struggling and be kind to yourself x

Ice pack over the eyes is a good alternative to the bowl of water.

Just wanted to check back in to say thank you again for the vvv helpful suggestions on here.

Over the past few days, I spoke to relatives/partner more, have used a ‘comfort’ blanket, been more aware of alcohol, triggers, and tried to stay organised, to keep on top of the anxiety.

It doesn’t go away, does it? But being selective in when/how long to “release the beast” has helped.

Christmas is so tough!
Thanks for listening.

@Fireandfury1 Glad you found the suggestions helpful.

My experience is that it does not go away but I can go in and out in twenty minutes now whereas it used to take days sometimes.

Christmas is tough. It really is.

It's awful isn't it. It happens to me in bed as I'm trying to sleep. I try going through the alphabet naming 5 countries starting with A etc, breeds of dog... anything just to break that panic.