Relieving anxiety…

[IAmLadyWhistledown]

Hello,

For as long as I can remember I have had anxiety, I worry about literally all sorts, it doesn’t massively affect me but I just want the anxiety to stop. I feel like it gets worse as I’m getting older (31yo).. I have been prescribed sertraline as I suffer from low mood often but I just can’t build up the courage to take these, it makes me really nervous of the side effects though the dose is only small.
Anxiety wise I feel like I’m just crumbling, I’m a final nursing student in my final placement and I can’t stop the worrying that people think I’m not cut out for the job, worrying about if my tutor doesn’t email me back are they getting annoyed with me (this is just one of the really silly things) and I know it’s silly and I shouldn’t feel like that but if only it was that easy…

I just want some advice on how to manage the worries, and control the waves of anxiety. I can only gather its when something is not in my control, I worry about it so much and stress myself out worrying about it.

Any advice? I’m at a loss.
I also know that I need to start the AD prescribed, it’s just the side effects worry me so much. I have had them in the past and it was only the first night it gave me awful nausea and then stopped after that.

Have you looked into any therapy like CBT?

Hello,

No I haven’t looked into that. I wouldn’t quite know where to start.

Search for your local talking therapies service - every areas has one. book an appointment online or phone and you will be assessed for level of CBT input required

Otherwise - ask is this happening right now? What is the evidence this ‘worry’ is true. Was this worry accurate last time you had it?

Be v proactive in using calming techniques - breathing relaxation refocus attention

Try to step back and see your worries as passing occurrences

Sertraline is v common and helpful for anxiety also. Try it for four weeks. You may notice some mild effects at first anything severe so for review with GP - your dose should be reviewed after 4-6 weeks as it may be increased a little more - all very common

Oh and lots of HCP have doubts - lots and full on imposter syndrome. Usually because they care so highly about doing a good job, which isn’t a bad thing….so that annoying worry can almost be viewed as awful but functional

Anxiety UK has a good website and reasonably priced therapy. Magnesium glycinate is good for anxiety, take it before bed or have a bath with Magnesium flakes.

Get a check up as lots of physical problems can cause anxiety such as low B vitamins or iron. Try meditation, there are lots of apps, Headspace is good. Exercise can help, especially when you're feeling anxious. You can learn yoga online, try Adrianne.

Cut down on alcohol and caffeine and make sure you eat lots of fruit, vegetables, water and lean protein. Get outside, especially in sunlight, take vitamin D. Jounalling helps as well.

The side effects from ADs are temporary and should go away after a couple of weeks. Just be prepared that you might feel crappy initially and understand why it’s happening and that it temporary.

I get bad anxiety (to the point that in the past sometimes I couldn’t even face work or getting out of bed) exercise has absolutely changed my life. I exercise most days now for 30 minutes, usually running (I built up from a few minutes as I was so unfit). I thought my anxiety was too far gone for exercise to help me but it absolutely did. My first three minute run round the block made me feel like a different person. Please, please try it. Any exercise that gets your heart rate up. Jogging, skipping, swimming, cycling, anything!

Anxiety is caused by our body’s fight or flight response which evolved millions of years ago, when most humans still faced life threatening situations regularly and hence needed the fight or flight response to help them flee from danger or flight enemies. It causes release of the stress hormones adrenaline and cortisol into our system. Our fight or flight system still functions the same way as it did millions of years ago when our brain perceived “danger” (e.g. something that worries us or stresses us out) but because we are not actually in life threatening situations, we don’t use up these stress hormones so they linger in our body, causing anxiety symptoms. Usually in people with anxiety disorders their fight or flight system is more sensitive and activates more readily.

By exercising, you can use up these stress hormones, kind of burn them off. Hope that makes sense. There is loads on the internet about it. Understanding how anxiety is related to our physiology and our brain function really helped me, and made me realise that I’m not crazy, I’m just human. Good luck

For as long as I can remember I have had anxiety, I worry about literally all sorts, it doesn’t massively affect me but I just want the anxiety to stop.

I'd really recommend watching this Ted X to understand what anxiety is, why you (all of us) need it and how to control it rather than it controlling you.

Are you in the UK? You can self refer at the GP to get CBT on the NHS. There's a long wait of course but I would recommend giving it a go.

I am doing it at the moment. I have a lot of work to do to practice the methods but I can see how it can be useful.

It’s nursing. It stresses the crap out of all of us.

I took sessions online from a psychologist believe me she is so caring. Within five sessions i was 70% fine. Her YouTube Channel name she just started is Empathy Bliss you can write to her. She will help you. Or let me know i will share her details