How do you control your anxiety ? I’m struggling

[Ttc125]

Hi , I’m hoping someone is about to talk to .
im 23 years old and suffer with anxiety disorder , ocd and hypochondria (health anxiety) and I have a 8 month old daughter , I don’t want her to see me like this but trying to hide how I feel is making me worse .
some days are better than others , but today has been a day where I’ve been in a state , panic attack all day with no obvious trigger .
I do believe that I was given a normal latte today instead of decaf and that maybe was a main trigger but it’s the only thing I can think of ..
i rang Samaritans for the first time today as I felt like I had no one else (my mum was at work) and I just needed to vent .
I then hung up and felt like I was going to pass out , I was hesitant but I rang 999 and told them how I felt and how I was worried of passing out with my 8 month old alone if something were to happen to me. The paramedic rang me back and assessed over the phone , by that point I felt a little calmer so I didn’t end up getting an ambulance as I told them I believe it was probably a panic attack but she reassured me I could ring if I felt like that again .
sorry for rambling , but right now my daughter is the only thing keeping me alive , like I feel like I need to fight to be here just for her . It’s so bad right now . If there’s anyone out there that can give me their coping mechanisms? I do plan on ringing my gp tomorrow if I can but I know they’re just going to try get me to take medicine which at this point I’m too anxious to do . Thank you for reading

It sounds like you do need medication. Maybe also some therapy.

The 4-7-8 breathing technique is quite effective.

What is the 4,7,8 technique sorry ?
i do agree with you

Have you tried medication? I have propanolol on my bad days and it is a lifesaver, it literally stops all the physical symptoms within 20 mins or so.
Other things that help me are exercise, getting outside for a walk every day and cutting out alcohol and caffeine.

I hope you read this, because you sound exactly like me when I had an 8 month old daughter.

I had OCD, health anxiety, and general anxiety too.

You have post-natal anxiety and it's common.

Please take my advice because I wish someone had told me this back then. When I finally figured out what to do, it transformed my life.

I tried to get help by the way through NHS, but I didn't fit the criteria for OCD as they only ask about physical compulsions. Mine was 'Real Event' OCD that mainly happened inside my head.

I also tried anxiety meds and they made me worse.

Please first start watching Ali Greymond on YouTube as a first step and see if it resonates with you re your OCD.

If it does you, please diligently follow the advice on how to overcome your OCD behaviours and compulsions. You might find, as I did, your health anxiety is also linked to OCD.

You have to lean into the anxiety, accept it, and then tell it to go away. Do not carry out compulsions, do not ruminate. It's SOO hard at first, but the more you do it, the more you train your brain to stop living constant fear that something bad is going to happen.

Post natal anxiety can continue for 4 years. I got better when my daughter turned 4, but only put these methods into place then, I wish I had started earlier.

There's light at the end of the tunnel I promise! But it takes work- I got better after 2-3 months, no meds. Although everyone is different so I'm not proposing you don't try that.

I really hope you read this cos it really feels like I wrote this all those years ago! I sometimes get bouts of worry but I know how to manage it now, and I can finally enjoy life and motherhood!

You can do it!

My friend told me about this , isn’t that a beta blocker ? I could be wrong
I’ve have beta blockers before and it made my anxiety worse but I was 15 and had it for fast heart rate
I cut out caffeine and alcohol years ago

I really appreciate this , I will give it a watch
I do believe my ocd is health anxiety related , I can never make plans for future or events incase I’m not alive to experience it , I always have to cross my fingers when saying to someone “see you tomorrow” it’s hell , but thank you for your comment x

@Ttc125 the more you do that the more you're telling your brain that you are right to be worried, and then the more your brain sends you signals to be scared! Try forcing yourself to stop the compulsion, it's hard but you will find they slowly go away!

Google 'the anxious truth' or 'dare'. Both use similar approaches but really helped me - it's basically all about learning to not fight the anxiety and to expose yourself to situations that make you anxious in a stepped way, so that your brain learns that you're safe.

Things that help immediately when your spiralling -

Running freezing cold water over wrists
Putting your finger in your ear lobe and pulling down. Relaxes your nervous system.
Bare feet walking outside in the garden.
Stroking/ brushing hair or fur
20 second hug - releases seratonin.

Those help you come back to the present moment.

If I’m having a day where I’m living in my head ( bad anxiety day) I set my alarm on my phone to go off on the hour so I can check in with myself. Eg - I’m at work, just finished this job, its 11am, it’s sunny outside, the rooms cool, I’m ok ect..

This grounds me as I can lose hours where I’ve been in auto pilot and can’t remember what I’ve done five mins ago.

You can do this walking down the street or driving a car.

Go and see your GP

I really recommend following the Hollistic Therapist on Facebook/Instagram. Her name is Dr Nicole LePera and she does loads with your nervous system and how to repair it. She’s got a couple of books out which was a turning point for me.

The anxiety you feel is a physical reaction to extreme high stress/trauma - but honestly you absolutely can work through it x

Thank you for your replies x
does any one find it spikes more during period ? I can only find online that it can get worse before your period but can’t find anything to suggest during period ?