how do you manage your anxiety?

[tobeserhappy]

For those who have anxiety, how do you manage/cope? Do you take medication? I'm 19 and suffer with horrendous anxiety. I didn't think my anxiety could get any worse but recently I can feel it spiralling out of control. I'm absolutely terrified of it getting so bad I won't be able to cope, the feeling is so scary. I can't live like this any longer I need relief from my anxiety. I was diagnosed with GAD, but my main anxiety is health anxiety. Why do I have it? I don't understand.

I completed 2 years of CBT and seen the GP, I was prescribed propranolol, I was offered other medication but due to my health anxiety I wanted something with the least side affects. It took me weeks to take it due to fear with the health anxiety. I found it okay. But then stopped taking it. This was over a year ago. I'm going to contact the GP about getting it again as I need relief ASAP I'm suffering so badly. But I would love to manage without medication.

How do you cope? Do you take medication if so what is it? Has it helped? I'm so scared about how I feel. When my anxiety gets so bad I also get dissociation which terrifies me.

I'm so scared of living. I hate anxiety

Tonight's worry is, I'm on my period but I'm also anemic. Having my period causes me unnecessary anxiety because im thinking my iron is going to low and im going to die 👍🏽

i take citralopram i tend to try distract myself to stop my brain spiraling.Like planning holidays,days out or things to do throughout the year,budgeting,hunting bargains, plans for decorating the house,video games.I find the more distracted i am the better it is.Whats worst is stress anxiety affects my periods if i dont relax they get out of control i had one recent that lasted weeks..I am also low iron i also try to find new recipes for iron in take but my fav is a nice rump steak sliced rolled in a touch of soy sauce a top nong shim noodles .

Did the CBT help at the time or did it do nothing? If it helped, can you remember any of strategies they taught you? You can get thought record sheets on Google and print them off if that was one that helped, where you write down the thought and list evidence for and against it and try to challenge them.
I find yoga nidra (YouTube) very helpful for calming down, it would need to be done on an almost daily basis. I also listen to the anxiety guy podcast as he used to suffer health anxiety himself.

Exercise is the thing that works best for me. I started exercising seriously to try and get my blood pressure down and was amazed at the beneficial effect on my anxiety. It's like my body gets "washed out" of those circulating stress hormones.

Other things that have helped - mindfulness meditation, keeping busy and trying everything that people recommend until you find the things that suit.

Take the meds sorry but I’ve been having debilitating panic attacks dizzy tunnel vision feeling like I’m going to pass out etc and I feel very normal again initially my body was desperately trying to make me go into a panic attack from taking the medication not knowing what side effects I would have and all that happened was a few hot flushes! No debilitating dizziness etc! Incredible I’m on day 3 and only thing that’s slightly annoying is a mild headache and mild nausea other than that all good! I feel amazing I’m shopping again and feel very much so normal I can hold a conversation with people without getting tunnel vision etc xxxxxxx

Managing anxiety can be tough, but you're not alone. Here are some coping strategies:

1. Breathing Techniques: Practice deep breathing (e.g., inhale for 4 seconds, hold for 4, exhale for 6) to calm your nervous system.
2. Grounding Exercises: Focus on your senses (e.g., name 5 things you see, 4 you can touch, etc.) to stay present during anxiety attacks.
3. Regular Exercise: Even a short daily walk can help release tension and reduce anxiety.
4. Journaling: Write down your thoughts to make sense of your fears and release pent-up emotions.
5. Mindfulness: Apps like Headspace or Calm can guide you in meditation, which helps with dissociation and health anxiety.
6. Healthy Routine: Limit caffeine, prioritize sleep, and eat balanced meals.
7. Professional Support: Medications like propranolol can help temporarily, but long-term therapy (e.g., exposure therapy for health anxiety) may offer lasting relief.

Reach out to your GP it’s brave to ask for help, and recovery is possible. 💛

Breathing, exercise and somatic therapy.

When and how/why did the anxiety begin. Finding the cause is the most effective way of dealing with it.

I take propranolol when required.
Exercise 4x a week.
Eat lots of fruit veg blah blah
Prioritise sleep
V limited alcohol
Avoid caffeine
Listen to classical music and watch comedy if I watch TV.
Use the strategies from my several rounds of CBT.
Plan stuff - including chill out time.