Solving anxiety without medication

[Wemake]

I was diagnosed with an anxiety disorder three years ago, and got CBT. I was diagnosed privately, as my GP wasn’t that useful.

I feel like it’s back worse than ever. I’m tense and angry every single day about very small things. I snap at nothing. I’m not enjoying life, even though I can see good things are happening around me. I don’t quite know what to do - I can’t afford private therapy anymore.

And I don’t want to go on medication.

Did anyone fix their anxiety on their own?

How do I stop being so angry and tense all the time?

Anyone?

Did you find the private therapy useful? What kind and how long did you have it?
Long term psychotherapy is available at low cost (eg about £10 per session) at many places. Is this something that might be possible for you? Where are you? Look up low cost community counselling services in your area.
The therapists are in training, and are very closely supervised and supported.
The relationship is the most important thing that determines success of therapy.

And excercise , good food, and meditation - all v helpful.

Good luck OP, hope you find something that works for you soon

Just to clarify, when I say supervised I mean they talk to an experienced therapist for support and advice. The sessions are one to one.

How old are you?

Can you pin point anything that triggers the anxiety? I have spent the last year in a cycle of panic , crying, not sleeping, rapid heart beat etc . I realised that it was my job , I have recently started a new job in a totally different field and I feel so much better.

I really feel for you, anxiety is an absolute bugger and I hope you find something that works for you.

In our area (Midlands) you can self-refer to talking services - e.g. CBT, that may be a national thing?

I know it’s mentioned regularly and may not be your thing, but exercise has helped me immensely. CBT got me into a fairly good place, and I have managed to stay on top of it with walking/running.

💐

Thank you all - I’m 40 and live in London. The therapy I had where I was finally diagnosed was CBT. I hadn’t actually thought about having anxiety before. I didn’t know what was wrong with me!

The CBT was immensely helpful, I wish I could put all the things I learned in place, but it’s like they’ve fallen out of my head. It’s frustrating because I know what’s up, I can’t seem to rationalise in the moment - I just react.

Exercise always makes me feel better, but I get in that old cycle of finding excuses not to do it... but I must stop.

I haven’t really thought about triggers, candle, but thinking about it now, I know feeling out of control in any situation (kids not listening, etc) makes me snap. Sometimes it’s like I have an actual pain in my chest.

I don’t know about self-referring for talk-therapy, but that sounds amazing!

I am thinking peri-menopause might be a big contributor to your increased anxiety.

www.stuff.co.nz/life-style/well-good/teach-me/113666670/perimenopause-lead-up-to-menopause-very-uncomfortable-and-poorly-understood

Still waiting for CBT here 😶 I have found cutting right down on alcohol and caffeine has helped. Also helps me sleep a bit better which also helps the anxiety.

Hi, you should be able to self refer to your local IAPT service for talking therapy. Google the one for your local area, or if you can't find it speak to your GP.

You know, perimenopause had crossed my mind! Oh god that just makes me dread the real thing if this is how I feel now...

A few weeks back I felt sick with anxiety. Diet made a big difference - eat more greens - broccoli etc. Weird but really helped. Also taking vitamin D, adequate sleep.

There is a useful mindfulness meditation technique called the Hour Glass. It only takes three minutes so can do anywhere.

Walking, get out everyday.

Still working on other strategies - being organised is a big one.

Ditto 39 years - no one tells you about the anger!

However I firmly believe that an emotion can be turned into its opposite through choice and behaviour as they are two sides of the same coin. So, if you feel angry, what does (proverbial) you need to do to feel serenity?

I've been trying for years...with some success although I'm really low at the moment and my anxiety has taken a nasty turn...intrusive thoughts and feel like I'm occasionally losing my grip on reality and feeling panicked about the dog looking at me funny...that type of thing. Think will have to go on meds. That's not to say you can't conquer it alone. Lots of people do. I guess it depends on how dedicated you are with therapy, what life throws at you etc. I'm 41 and also think peri is part of my problem but my hormones aren't suggesting that according to GP. I have lots of peri symptoms though

www.mentalhealthcamden.co.uk/services/women-and-health-camden-counselling-and-psychotherapy

eacs.org.uk

These are links to low cost counselling services which you can self refer directly to. One in Camden, the other in Ealing.
There are many more.
If you contact them you will have a wait if a few weeks for an assessment by an expert therapist. Then you will be matched with someone and probably have to wait a few more weeks until sessions start.
At the Camden one you have 6 or 12 weeks free and the possibility to stay on long term at low cost.
The Ealing one you get up to a year from the start.

Try Scripts of Nature "Clarity" on Amazon. They're expensive but with menopace and curcumim are working for me.