Anxiety...this is new to me

[anxiousanxiety]

As someone who has suffered with depression since I was 21 (I'm now 51) I've just started to struggle with anxiety. I realise I've been an anxious person for most of my life but have confused that with depression. Regardless of the label what I'm struggling with now is what I think are panic attacks.

Tight chest like someone is stood on me, irregular breathing, panting and being unable to regulate it. Previously I've had pins and needle type sensation 8n my arms.

I'd appreciate any help advice. I've started meditation, have done grounding and mindfulness previously and yoga.

I'm carer for my son who is paranoid schizophrenic, he doesn't live with me though. I'm also carer for my mum who is an reasonable active 74 year old but suffers with depression too.

Any tips on how to cope with the panic attacks will be really useful.

I've been signed off work and they've invited me in to "understand".

Do as much reading on anxiety
There’s loads of it on you tube also, breathing techniques are very good. As they will calm you down
4 breathe in. Hold for 2. 4 breathe out
Do this 10 times to regulate your breathing pattern to normal (everyone’s is different)

Re the invited in at work
What’s that’s supposed to mean? That won’t help if your feeling anxious

@granadagirl thanks I'll try that. The work thing didn't help, but I went with my husband and we have agreed a way forward which in itself is a relief and helpful and now one less thing to worry about.

Practice the breathing technique also when you are calm. It will become a habit and could prevent some panic attacks.
I do in for 4, hold for 6, out for 8.
Sometimes it helps me to name the things making me scared.
Speak to your gp. They will suggest antidepressants which you may not want, but there are alternatives like propranalol for symptoms or talking therapy.

CBD oil has been a lifesaver for me. You can get it at Holland & Barrett’s. It tastes foul, but unlike a lot of anxiety medication, it works really fast and you don’t have to take it all the time, just when you feel you need a break.

Apart from that, do the basics; eat well, exercise, get enough sleep, make time for some relaxing activities. And I know this sounds naff, but be kind to yourself. It sounds like you’re going through a lot of stress and this is just your body’s way of coping with it 🙂

When it comes to managing panic attacks, I’ve found that what works and doesn’t work is quite personal. Hopefully you’ll find that things get a lot easier as you work out what works for you.

When I have a panic attack I find it helpful to take small sips of cold water or hot tea, run water over my wrists or eat a strongly flavoured mint or other type of sweet. Having a strong sensory experience helps to distract me much better than breathing exercises, which actually make me panic a whole lot more. It just shows how different things work for different people!

There’s some good books around about managing anxiety as well. I read one which was all about embracing anxiety and not fearing your panic attacks. I can’t remember the name, but I’m sure that if you have a look on Amazon you’ll find some good recommendations