I’m having an anxiety attack

[Hardknocks]

DD has got hand foot and mouth at the moment and I know it’s not life threatening but ever since she was hospitalised for another illness I have terrible anxiety and it’s really triggered me today.

She’s so poorly and permanently attached to me. I was rude to my MIL today because my anxiety was so high and I just wanted to bolt, and I know I was rude. I texted and apologised, but now my brains convincing me that she hates me.

I hate this. Everyone’s now asleep, but I’m laid in bed and I feel like I can’t breathe. I’m on Sertraline but the anxiety is really winning at the moment. What do you do to ground yourself in these moments?

Try not to worry, the best of us have moments as such when our little ones aren't well. Hope they feel better soon and you can settle, you can do this and you're doing a great job of being there for a poorly child. I find sitting at the door getting some fresh air from outside helps sometimes

You poor thing. Are you prescribed diazepam or anything to help with the attacks?
If not, I would listen to some mindfulness. Concentrate on slowing your breathing.
If you can’t sleep, maybe a trip downstairs and a calming drink like chamomile tea?

Sertraline never helped my anxiety. I take clonazepam. I’d ask for a medication review. You need something that will calm you enough to sleep.

Right now?

Breath in for the count of 5. Hold your breath for the count of 5. Breath out for the count of 5. Hold for the count of 5.

Concentrate on just breathing and counting, nothing else, until you feel your heart rate dropping. Keep doing it, even as your body relaxes, for another 5 minutes. It's a quick and reliable technique you can use as much as you want and as often as you need it.

Thank you everyone, I did some breathing exercises and it has really helped.

I am due a medication review so I will definitely speak to the doctor. They are becoming far more frequent these days.

It’s just been a tough day after a tough week and I’m sure being sleep deprived really doesn’t help.

Putting headphones in and listening to Marconi Union Weightless on YouTube helps me with my attacks. Research suggests it reduces anxiety by 65% after listening to it for 3 minutes.

Don’t beat yourself up over how you feel. Your anxiety (although too much) is for a reason - keeping your DD safe. It keeps you alert to any changes in her condition. Yes, it’s a bit OTT for this particular situation, but giving yourself a hard time will actually make you feel worse. Just accept it, breathe and promise yourself that when things have returned to normal you will look into getting more help.

but stop trying to fight it right now, because if you can’t you end up spiraling further into self criticism.

If it’s an actual panic attack right now the best think I’ve found to do is, invite it, tell it to bring it on. Anxiety feeds off trying to stem it. If you surrender to it it loses its power