Fellow Anxiety suffer - how do you cope with intrusive thoughts that stop you going out

[granadagirl]

Long term anxiety suffering, had to stop work as anxiety was in overdrive and lead to bad depression.

I have a habit off intrusive thoughts that when they come on, they literally take over!
Sounds dramatic I know, like how can you let a thought stop you living i’ve told myself “ it’s a thought, nothing else” but it will keep replaying the same thought back within a few minutes.
It turns out that the approach to stopping my intrusive thoughts such as pushing thoughts away, arguing with them, or seeking reassurance, actually feed the worry and help them grow. So it doesn’t work for me
So the it’s just a thought, I’ll be fine, I’ve done it before, last a minute and they leave me literally a nervous wreck, stop me from going out( which really worries me - acrophobia) as I’ve been like this in the past, and virtually ran in the shop, got what I wanted and out and home.

I’ve just finished a course of ACT therapy, and like everything else easy when talking about it and seems very logical and you see the error of your thinking
But when that thought constantly plays over and over, the reality off it goes out of the window and anxiety symptoms builds up.

It’s like when you try to take your mind off something, maybe go outside, do something! That bloody thought will come back and replay.
You can talk yourself down from it
It’s only a thought, it’s not true etc etc, but what do you do
When it keeps returning?

Anyone had this
How do you handle it and get on
How do you stop the thoughts, running your life when they happen

Please don’t say. “JUST DO IT.” Don’t think about it

I'm following because I would like to know this too. I found it helpful to do big breaths in and out, 54321 on senses and take ice cubes out of the fridge to clutch.

I got stuck on a tube due to an electricity power cut yesterday for 15 minutes and thought I was actually going to die. There were no ice cubes but all of my panic attack procedures well and truly failed me.

Can i ask what is the intrusive thought??

An intrusive thought is an unwelcome involuntary thought, image, or unpleasant idea that may become an obsession, is upsetting or distressing, and can feel difficult to manage or eliminate.

Sorry i was asking what is the intrusive thought that is causing the anxiety?

squarkie
That must of been terrifying for you
How did you manage that? It’s not like you could just walk off

It’s just usually a random thought
That could be recognising I’ve got some anxiety bodily symptoms, making my anxiety higher and unpleasant feelings.
I’ll then start with maybe
It’s still there..,,
Then if I have an appointment or need to go out shopping
It will be the same thought
“I’m scared of going out on my own”
will I be ok, what if I see someone I know,
I have to literally site myself up to go
It’s very unpleasant bodily feelings And I’m not comfortable one bit and constantly have the head chatter
Shall I stay longer, im shaking, just keep with it ignore it, I’ve got heavy chest now, what am I doing here
I don’t really need anything, I’m going home
I then feel why can’t I enjoy it
I don’t know why it as such a hold on me, it can literally stop me
Seeing family especially
Can stop me going to appointment
Basically it rules my life, not all the time but more than less.

Yes I take meds and daily 2mg diazepam

Can i ask how you feel if someone was to go out with you do you still get the anxiety?

Have you tried CBT? If you cannot afford one to one sessions there are many books/apps/videos that help.

Have you had any talking therapy? Hasn’t worked for me but helps others - you can self refer from the nhs website. I sometimes find literally jumping up and changing what I’m doing can help, I know not always practical but if I zone out into intrusive thoughts whilst watching telly I jump up into kitchen and get a drink or in bed I no longer lie there in dark will sit straight up, turn light on and start reading.... anything to try and “snap” my brain into something else....

Sorry just re read you’ve had therapy and it’s leaving house focussed.... it’s really tough, I really feel for you. I’m currently avoiding things I wish I wasn’t for same reason ...

I’m not new to anxiety, I’ve had it on/off since being 23yr
I currently 62 !!

I’ve had lots of talking therapy and even been to mind groups when I’m able.
Been under psych when it turned into depression

Yer I still get anxiety when someone is with me.
Like today I was so glad dp came shopping with me, I was anxious still and nauseous. I managed to not run round and told myself to do the shop and focus. obviously I was slightly calmer than if I’d done it own my own.

I’ve hardly eaten today, it’s like I get the thought I don’t want food, the smell thought of food makes me feel so nausea. All though that uncontrollable automatic thought

I hate it so so much

F83. Sorry your going through the same, it’s the pits

Do you have a companion? I recommend a companion. Small dog, bird, guinea pig. Someone you can dote on that will force you to think different thoughts instead of urge you to not think certain ones

Im currently consumed by intrusive thoughts......taking medication and having counselling. But its still there and i so wish to be well. Its all consuming and i hate its power.......!! I feel much brighter when i surround myself with others.
I just wanted you to know you are not alone.

Mum
I’ve thought about a dog or cat
One thing that really bothers me though is when my anxiety is high
I can get snappy and irritated mainly because I’m not in control
I fear then that I may say
I don’t want ...... anyone to anxiety provoking then I would feel really bad

Wynston
I get exactly what your saying
It’s really makes sense when your going through it with the therapist
It like a light bulb going on moment
But putting it into practice when your in the middle of an anxiety attack, it just goes out the window
Unfortunately
The amount of books, YouTube, counselling, hypnotherapy, Acupunture I’ve had and nothing as stopped them

I’m completely opposite to you, I feel out of my depth with others

I wouldn't start with the intrusive thoughts. Don't argue with them, just accept them for now.
Concentrate on thinking what you can change in your life. Change your daily routine in the home. Change one thing each day. Start asking yourself questions about why you do things the way you do.
Let the thoughts come, acknowledge them but do something else while you are having them.
It will take a long time but slowly you will have less of these thoughts. These thoughts aren't 'you' They have become a habit that you don't need.

Thanks Lime for reading my thread

Unfortunately it’s probably habit off a lifetime!
It’s mainly if I’ve got up maybe after a bad night sleep and anxiety symptoms start building
It then starts the unintended thoughts off before I know it I feel
I can’t manage shops,appts , seeing people

Does anyone find medication helpful for the intrusive thoughts/anxiety? If so which meds (please pm me if happy to) have you found helpful? Citralopram did nothing for me, diazepam helps but can only get prescription when I have a particular event coming up, I have a med review and would like to make a suggestion on what to try next, anything to try and quieten my thoughts a bit (sorry hijacking thread ) xx

@granadagirl

It will never change by magic. It will take a long time and improve, but you have to put the work in even when you feel its no use. You have nothing to lose, so start now.
Habits can be changed.

I’m very similar to you. Have intrusive thoughts and anxiety and they are tuning my life.
I’ve had cbt and citrolapram a few years ago, both helped at the time but then I stopped both and three years later I’m in a bad place again.

A month ago I started counselling with someone who specialises in childhood issues (where my anxiety started) and I’ve found this v helpful. She’s also suggested I go back on the medication which I’m going to do next week.

The counsellor said the combination of medication and therapy has been shown to have the highest success with anxiety.

Not sure if it's the same or it will work - but I have had intrusive / obsessive thoughts. A thought box REALLY helps me. It's a technique a counsellor taught me.

If you like I can post what you have to do and you could see if it helps ?

Let the thoughts drift in and out of your head like leaves on a stream. Don’t try to get rid of them or argue with them - just notice them.
Remember - thoughts are just electrical activity in your brain, not facts.

That's kinda how the thought box works , it's about not trying to avoid them. For example, if you tell yourself not to think about your foot, the first thing you think about is your foot. It's how the brain works. Trying to fight it will likely end up in them becoming more frequent.

The box works by almost tricking your brain, you tell yourself you'll think about it, but just not yet and give a time scale, say tomorrow - I call it my tomorrow box. A lot of the time, I don't actually think about it tomorrow, or next day and so on and just repeat as and when I need to. It's really simple and can be done within a minute or so.

Here's the exercise if anybody is interested...

Find somewhere quiet , lie or sit down and close your eyes and get comfortable.
Now, imagine a box, really think about the size of the box, what material it is made out of, is it velvet ? Wooden ? Etc. Now imagine the colour, does it have any pattern on it? Now feel the box , is it hard, soft? Rough, smooth ? Notice any other detailing on the box, does it have metal hinges ? Now look at the lock, is it gold? Silver ? Etc now open up the box and imagine it is empty, now think about all the thoughts you’d like to put into the box, anything that’s worrying you or anything you’d like a break from thinking about. Put those thoughts into the box and tell yourself, you will think about these things tomorrow - they’re still there, you still feel them but you’ll think about them tomorrow. Now close the box, and imagine locking the box , is it a key? A padlock ? And you’re done!

Good exercise Cinders29