Having trouble managing anxiety/rational risk assessment can anyone offer any tips for managing?

[Sorryfornamechanging]

I’ve had to name change because I have several friends in real life on here who know my username and they don’t know I feel like this.

I’ve had anxiety my whole life. It has been better and worse at times, I’ve been on and off medication. Currently back on.

It manifests mainly in health anxiety but also latches on to any big event or crisis, so Covid, Afghanistan, currently Ukraine situation, you get the idea.

It’s horribly self indulgent when it hits as I put myself and my loved ones into situations people are actually suffering, then I worry about it happening. Ridiculous I know.

I’ve got a weekend away booked for next weekend. I’ve been really looking forward to it but I had a dream this week that I went (DS will be at home with his dad) and there was a nuclear strike on the UK and I obviously couldn’t get back to him in time. I woke up feeling physically ill and haven’t been able to get rid of that feeling of panic since. I’m in the verge of cancelling the weekend which I know is completely irrational, but my usual coping mechanisms don’t seem to be working.

I had actually got on top of it recently, not scrolling endlessly etc so the dream was unexpected as I’d been feeling quite good, making an effort to get out and about.

I’m back on mediation and it helps the physical symptoms a lot but doesn’t do anything for this panic spiral I get into.

I know I’m being selfish - I know the war is not about me personally and it’s really affecting others who are genuinely suffering but when I’m in an anxiety loop none of that rational thinking matters :(

Sorry have reported this and asked for it to be moved I thought it was in the mental health section.

We've moved this for you, OP. Hopefully someone will be along soon with some support

Thank you

Hi @Sorryfornamechanging I am sorry you feel this way, anxiety is an absolute bastard isn't it.

Sorry can't help much, but wondered if you had any older relatives you can talk to? I suggest this because I find my Mum really reassuring in these situations as she has lived through so much history and I find she has a different take on things which can help.

I have this from time to time. Used to have it so frequently that as I’m typing this ot brings me a sense of satisfaction to acknowledge it now happens only occasionally.

This type of faulty thinking creates a vicious circle - a self-perpetuating anxiety cycle.

I would absolutely recommend training yourself to learn Mindfulness. Try the Mindfulness Association for free resources.

What you are doing in the inking this way os ‘catastrophisong’. The key to neutralising it is to recognise it as you are actively doing it (in the moment) and then actively contradict it by also acknowledging in the same moment that no one can truly or accurately predict the future. Acknowledge that while the outcome may even be possible it is very highly unlikely. I have myself a little mantra to repeat either silently or out loud ‘I am okay, I am safe and I am loved’ or something to that effect.

Mindfulness is really worth a look 💐

Thank you for your posts I really really appreciate them

@WeThreeKingsofOrientAre that’s all so true - the worst thing is even though I can identify that what I’m thinking isn’t rational, it doesn’t stop the panic and the urge to just cancel everything and hide away at home. Are there particular mindfulness exercises you do as well as what you’ve mentioned in this post?

I just keep replaying over and over in my head but what if something terrible does happen. I’d never get back to DS. And the problem is the fear however irrational is grounded in a rational fear due to the current circumstances of that makes sense so it makes it harder to manage

In Mindfulness practice there’s a couple of practices I favour. One is called R.A.I.N. Another one is called Loving Kindness for Self. A third is Compassionate Being.

I was diagnosed with GAD (Generalised Anxiety Disorder) several years ago and on reflection I have experienced anxiety since my early teens and possibly even before that.

I also find simple breathing exercises really help too.

Thank you! I’m really hoping I can push through and go away at the weekend but also that I can actually enjoy it. I feel like everything that should be fun is a hurdle to overcome at the moment. I didn’t want to go to a wedding recently without DS either but talked myself down, was only half an hour from home etc, and while I was there I wasn’t worried at all. I’m hoping the same thing will happen if I go away. I just wish each little “triumph” where I actually do something, helped to change my perspective next time it happens again