Out of control anxiety and spiralling thoughts

[Worrywort98]

Hi,
Just need a wee ramble sorry in advance. Been through an awful lot this last couple of years, tbh I think I should be in therapy but can't afford it and also the NHS waiting list is so long (already spoke to doctor and didn't get anywhere.)
Long story short I lost my sister a year ago, I'm also estranged from my parents as my mum is a narcissistic nutter and has made life hell. Childhood crap combined with the last couple of years means my anxiety is pretty bad. Some days better and some days worse than others, generally I just try to get on with it.

For example, my lovely husband described such-and-such symptom he was having , now I'm sat crying and totally convinced myself he has bowel cancer. Whenever he goes to work as well I also get so worried incase he has a car accident and never comes home. Things like that. So on and so forth, different scenarios playing on my mind in a paralysing loop.

Not posting this to get sympathy but just wondering if anyone else out there has any tips for not letting anxious thoughts spiral completely out of control like this.

I should also add I'm 31 weeks pregnant and it could be the hormones making it worse, anxiety has definitely worsened since getting pregnant, everything is catastrophic in my mind.

OP please contact Cruse. Their waiting lists are not as long as NHS. I had bereavement counseling after my gran died with them, one year after like you. What you are describing ia common in grief.
I also attended a group course called The Bereavement Journey. It was wonderful and really helped me make sense of a lot of what I was feeling.

It can be really tough when anxiety takes over like that. One thing that might help is grounding techniques things like focusing on your breath, or naming five things you can see, hear, and feel around you. When those spiraling thoughts start, try to challenge them by asking yourself if they’re based on facts or just worst-case scenarios. Journaling can also help you get the thoughts out of your head. Sometimes, even talking about it with someone who understands, like your husband, can make a big difference. Keep taking small steps to manage it, and don't be too hard on yourself.

Hi there, I would definitely speak to your midwife who can put you in touch with perinatal mental health. They can offer support etc during your pregnancy and up to a year after birth. Be kind to yourself xx