How to get out of the biscuits circle of anxiety

[AnxietyIsKillingMe]

EDIT The title should read vicious not biscuits 🙈

Hi everyone

I’ve been a long time lurker on MN but name changed to post.

i struggle with really bad anxiety, mostly socially.

ive had anxiety for as long as I can remember and used to have regular full blown panic attacks,
I still occasionally get these, but mostly the anxiety has morphed in to something constant.

However, the way it affects me is by setting off my stomach
I would get diarrhoea and be very bloated. From talking to others I don’t think it’s all that unusual but it seems to be something people don’t talk about, for obvious reasons.

the trouble is, it sends me in to a cycle of anxiety

i feel anxious, so I get the urge to go to the bathroom, and will usually have diarrhoea if I have to go out

which makes me more anxious about going out, because what if the feeling comes on and I need to go, and there is nowhere to go.

and of course, that thought makes me more anxious so it sets my stomach off worse.

it used to be that if I could make it out of the front door, I would settle and my stomach would feel fine.

But that’s not the case anymore
The entire time I’m out I feel absolutely desperate for the bathroom. Occasionally it will be diarrhoea
but 9 times out of 19 it’s either just gas, or nothing
but it doesn’t feel like a chance I can take.

often I’ll go to the bathroom, nothing will come, I’ll go back to my activity and I’ll feel the need again and although nothing comes it’s not a feeling I can ignore

it’s gotten to the point that I barely go out
but of course, the less I go out the more terrifying it is when I do go out.

So, really I was wondering if anyone else experiences this and if they have either overcome it or have any advice on coping with it.

Thanks

Imodium is your friend here OP.

@gamerchick Thanks so much for you’re reply
I have considered Imodium
But got a little worried that I might get reliant on it and end up causing myself worse issues

I’ve been where you are and somehow made it out on the other side. For me it was a combination of always carrying Imodium with me, but only taking it if I felt I had absolutely no other choice. Sometimes that’d be the second I’d leave the house, but as far as possible I’d try to delay using relaxation exercises instead. Imodium is quite gentle so don’t worry about taking it for a couple of weeks to give yourself a break from this viscous cycle.

I learnt this technique where you imagine yourself standing in front of a mirror and tell yourself over and over - this is where the problem starts and it is where it ends (i.e. I have the power to control what’s going on here, even if it doesn’t feel like it). Many other exercises are available but it’s a case of finding one that works for YOU. Breathing exercises are popular, but I didn’t find focussing on one bodily functions that helpful when the source of the stress is another bodily function! It actually made me a lot more anxious.

Investing in your gut flora is not a bad idea either. I take bio-kult and it’s made a significant difference to how my gut affects me.

If you’re able to exercise, try and do something most days as it really helps with anxiety. Walking is good, but also difficult of course as it’s outside and where is the nearest loo!? Start by just walking for five minutes (or less) and build up the time as fast or as slow as you feel comfortable with,

I used to also take a low dose of CBD everyday to take the edge of the anxiety. CBD works really well for some people, is non-addictive and can either be taken every day or as and when you need it.

Sorry this is so long, but I just wanted to share what worked for me. You can absolutely overcome this, but it takes time and an active decision to fight what your mind is telling you to do. Whatever you do, don’t try to fight the fear by avoiding things. Accept anxiety for what it is - a mechanism to keep you safe that’s just a bit out of kilter at the moment. If you want to reprogram it, you need to face it head on 🙂

Ah, the eternal bourbon or custard cream dilemma ...

But seriously, I've had IBS for 30 years and it really is something that takes active management, as PP said. But it can be managed!

If I have a big outing planned, I plan my food ahead of time. That includes the couple of meals before I go out plus anything I eat while out. I make especially certain to eat things that do not trigger diarrhea or other intestinal problems for me. I know the general advice for IBS is low fodmap foods, but I think we all figure out what works for us.