What can help my anxiety?

[Laurenxoxo]

Over the last week or two my anxiety has been so so bad, I'm really not sure why or what's causing it but it's really taking over my life now.

I was getting chest pain and shortness of breath every single day, mainly the shortness of breath, I did go to hospital just to get it checked however nothing was wrong, and deep down I felt it could have just been anxiety.

My breathing is just getting worse and worse, it feels like I can't take a full breath if anyone knows what that feels like. I've also got the feeling of a really big lump stuck in my throat, that is also there for the majority of the time, like the feeling you get when you start to get really upset and try to not cry!

A lot of people may say medication, but personally medication just isn't for me. I don't really like the idea of it. I very rarely take painkillers unless I really really need to. I'm anxious enough as it is without having the thought of getting all these different side effects from a medication that really... I dont need?

I'm not really sure what else may help with my breathing or the feeling of a lump in my throat though? Any help would be really appreciated!
Thank you

I haven't had the "lump in the throat" but the shortness of breath I found much improved with exercise - it was terrifying at first as of course I was expecting to collapse any second but after a while I got more confidence. One thing I found really helpful was to make sure I wound down gradually rather than just stopping - if you just stop you may start to panic over the fact you're breathing quickly and your heart's thumping!

I really like Team Body Project - there's a lot of different levels so you can always find something to suit and the moves are simple - you don't fall over your feet trying to follow complicated dance moves.

www.youtube.com/c/BodyProjectchallenge/videos

I had that exact feeling the whole of last year!! I had convinced myself I had some kind of embolism or asthma because it felt so, so physical rather than mental. So bloody scary. Exactly how you describe - I felt I couldn't take a deep breath. As if it wasn't going 'all the way' to the bottom of my lungs. I had all sorts of tests done, ruled absolutely everything out including iron/b12 deficiency... once I accepted it was anxiety I learned how to improve it.

I googled a lot and discovered it's hyperventilation syndrome, you're basically stuck in a permanent state of hyperventilation, and the feeling of needing to take a deeper breath is 'air hunger'. You have to completely retrain yourself how to breathe, it is a pain in the arse to do, but I'm now mostly free of the struggle. I had to train myself to stop trying to take a deeper breath, I had to consciously make myself breathe more shallowly and more slowly. I suppose my brain got used to doing it that way once I worked at it long enough (took a week to improve, couple of months to go away completely) and now I'm back to normal (unless I'm really anxious, it briefly comes back just while the anxious moment lasts).

It definitely improves/totally goes away with some work. It's crazy what the mind can do to you physically!

Why are you so against medication which can make a tremendous difference?

[quote HPFA]I haven't had the "lump in the throat" but the shortness of breath I found much improved with exercise - it was terrifying at first as of course I was expecting to collapse any second but after a while I got more confidence. One thing I found really helpful was to make sure I wound down gradually rather than just stopping - if you just stop you may start to panic over the fact you're breathing quickly and your heart's thumping!

I really like Team Body Project - there's a lot of different levels so you can always find something to suit and the moves are simple - you don't fall over your feet trying to follow complicated dance moves.

www.youtube.com/c/BodyProjectchallenge/videos[/quote]
Thank you so much for the advise ! :)

@eandz13

I had that exact feeling the whole of last year!! I had convinced myself I had some kind of embolism or asthma because it felt so, so physical rather than mental. So bloody scary. Exactly how you describe - I felt I couldn't take a deep breath. As if it wasn't going 'all the way' to the bottom of my lungs. I had all sorts of tests done, ruled absolutely everything out including iron/b12 deficiency... once I accepted it was anxiety I learned how to improve it.

I googled a lot and discovered it's hyperventilation syndrome, you're basically stuck in a permanent state of hyperventilation, and the feeling of needing to take a deeper breath is 'air hunger'. You have to completely retrain yourself how to breathe, it is a pain in the arse to do, but I'm now mostly free of the struggle. I had to train myself to stop trying to take a deeper breath, I had to consciously make myself breathe more shallowly and more slowly. I suppose my brain got used to doing it that way once I worked at it long enough (took a week to improve, couple of months to go away completely) and now I'm back to normal (unless I'm really anxious, it briefly comes back just while the anxious moment lasts).

It definitely improves/totally goes away with some work. It's crazy what the mind can do to you physically!

Yes this exactly how I feel!!!! I feel as though I'm trying to breath in deeply more than I need to be doing if that makes sense??? It's a real panic when I'm doing it and not able to take that full breath I'm wanting to take, but eventually I'm able to. But yeah it's amazing what our minds can do! Thank you so much

The lump in the throat could be a sign of reflux/gastric issues which go hand in hand with anxiety for me.

@ArseInTheCoOpWindow

Why are you so against medication which can make a tremendous difference?

It's just my personal preference??? I don't think it's necessary, especially where I have very bad anxiety already... taking medication will only add to my anxiety I feel, as I'm a big over thinker! So as soon as I take the medication, I will more than likely start to panic and will be sat waiting for the side effects to kick in, even though I may not get any side effects... if that makes sense?? I would just prefer to try and settle my anxiety naturally if I'm able to.

Yeah sure. Just so you know though, all of us anxiety sufferers are terrified of taking medication. That’s one of the reasons it’s so difficult to treat!

Sorry you’re suffering. 💐 I recently was taught this to help with breathing- when you breath in imagine you’re smelling a bunch of fragrant flowers, and when you breath out, pretend to be blowing out candles. Your out breath should be longer than your in breath to reduce your heart rate. Exercise, fresh air and cutting down alcohol all good for anxiety .
DBT has really helped me, some materials and info are available online but a class or session would probably be best to make sense of it. I didn’t really want to go on medication and was so glad to find something that (for me) worked. I’ve also heard good things about EDMR.

Ps DBT is all partly understanding how your brain works and rewiring your neural pathways, it is quite amazing when you realise how many difficult situations have been caused by your brain taking short cuts in not always effective attempts at self defence. And the brain is malleable even in adults so you can teach yourself to respond more effectively to problems and events.

@ArseInTheCoOpWindow

Yeah sure. Just so you know though, all of us anxiety sufferers are terrified of taking medication. That’s one of the reasons it’s so difficult to treat!

Yeah I understand that as I am exactly the same :)

Try looking up the Buteyko technique.
It may help. I found it did when I got stuck in a shallow breathing/ gulping pattern a couple of times.

What's going on in your life to make you anxious? What's your caffeine intake like? Eating healthy and exercising? What do you do to relax? Start working on these things first.

I get spells of anxiety. I was prescribed medication, beta blockers I think, but didn't take them in the end. Usually when I get that bad, there is a reason behind it and if I deal with the reason, I can ride it out. Mine is always worse the week before my period. I do use Kalms or St John's Wart sometimes to take the edge off.

Try square breathing;

And when your breathing is under control and you have 15 minutes of quiet time;

Finally try to understand why it's happening;

I have this too :(

@Laurenxoxo yep, and it makes you even more anxious when you get stuck in the cycle! It made my lungs burn because I was trying so hard to suck more air in.
But yeah, you can absolutely overcome it without medication (I also don't take medication), ignore your brains urge to take a deeper breath - keep it shallow and slow for a while and your brain will 'remember'. I tried the Buteyko breathing as a PP mentioned and that really helps too, although it's quite scary as it feels your body isn't getting enough oxygen (it is!). It also helps to tell yourself that it IS just anxiety, you ARE getting enough oxygen, and it won't hurt you. I hope it improves for you soon as it was honestly one of the worst, most frustrating experiences of my life!

It sounds like hyperventilation syndrome to me too. There is a Facebook support group with lots of good advice. Buteyke breathing exercises are beneficial.

I would also suggest tapping therapy, the tapping solution app has done great exercises for tackling anxiety.

My anxiety levels are pretty high at the moment due to a build up of little things and lots to organise for dc dh house etc etc and a potty parent and a selfish one

I'm feeling it this end of the week.

A few weeks ago I started walking on my own early mornings when it's quiet.

I downloaded a podcast app bought some decent headphones and off I go.

It literally has made the difference between wanting to lose my shit and being able to calmly talk myself down from it.

I've got work stress ongoing which is going to be changing for the better for me but it will be a two year plan so getting on top of anxiety now is what I needed to do.

I've started saying no again to friends family and lately dh who seems to need my help with so much it's driving me mental

I just wanted to say your not alone