How to deal with anxiety moments?

[ladygin]

Dear all

Does anyone have any good coping tips / strategies when the waves of anxiety hit.

For instance I woke up at 4am in floods of tears, feeling overwhelmed with fear, skin burning, rocking back and forward, agitated and so on. This lasted for about 2 hours and then it subsided.

What can I do right at the wave swells or even at the peak so that I don't have to endure the 2 hours of hell afterwards.

Any help gratefully received.

Hi OP

Sorry to hear you're having a difficult time. Have you tried any breathing techniques or mindfulness to help you control your feelings when you're beginning to feel overwhelmed? There's lots out there on that sort of thing which I've definitely found helpful in the past. This site for example:

www.verywellhealth.com/breathing-exercises-for-anxiety-5088091

Do you have anyone you can talk to? Allowing your feelings to build up without being shared can really contribute to those feelings of overwhelming anxiety.

Be kind to yourself ❤️

I had therapy for awhile and one of the most useful thing I learned was to surrender to the feeling. Lie down, really focus on every physical sensation. Imagine they have colours if that helps. It's not about thinking or adding words. It's about physically feeling the feelings. Once I'd done that for a little while and really surrendered, accepted them, they lifted. For me it makes sense because facing feelings rather than denying them just seems to make them build up. Good luck xxx

I highly recommend the DARE book about d along with anxiety. It really is nothing to be afraid of. Also, you may want to think about possible reasons, such as peri-menopause, that cause anxiety.

What's causing the anxiety? When you wake at 4am what are you thinking of?

Thank you I I'll investigate them. This latest episode has been triggered by job loss.

When I wake up and during the day when the wave starts, it starts with dread of the feelings, then fear that this is it for life. Then all the things that can go wrong or be horrid to experience. The physical symptoms are so unpleasant and difficult to tolerate. It's so many things all at once.

Sounds like your cortisol levels rising before you wake. I had this too OP but exercise, hypnotherapy and cutting out caffeine and alcohol helped. CBT too

Is happening now. I've been fighting for two hours and I can't hold it off any longer.

I'm rocking back and forwards, breathing. My skin is burning, and I am jittering. I have fear in the pit of my stomach. I feel so nauseous.

DBT has a good module about distress tolerance. You can teach the techniques to yourself.

There is a podcast where therapists talk trough the strategies:

Have you got Spotify? Try listening to something like Marconi Union

Or getting in the shower. I think you need to try and move away from the position you're in. Move your body, go outside, have a shower.

Sounds like you're fighting it because there's a fear of the fear, the anxious thoughts then come, which add to it.

"Ride the wave" with distractions and deep breaths.

Yes, it's very common to be anxious about being anxious, which - of course - induces more anxiety.

@ladygin - have a look at this video;

I have been working on my anxiety with a clinical psychologist along side meds. I have found this technique quite useful in those moments.
https://www.flourishmindfully.com.au/blog/dropping-anchor#:~:text=Rather%20than%20be%20tossed%20around,re%20less%20affected%20by%20it.

i hope you get through this rough patch, I completely understand how rubbish those terrible anxiety rushes are.

Thank you everyone. Ive spent the day just trying to accept the feeling and read all your tips / resources.

Does anyone know of any good places to explain cortisol and how it works etc etc

A cold shower or getting outside into fresh air can help massively. I think it’s a combination of the shock to your system and also distracting the mind.

Please go to your GP (if you haven’t already) who can prescribe sertraline and propranolol - both have changed my life completely.