Your tips for severe anxiety/breakdown

[Tiredandwired2]

I have been dealing with a lot over the years including my sons ASD and behavioural difficulties which put the whole family at risk including him giving me concussion, my health difficulties (Long Covid and POTs), many bereavements including my dad who I was the executor for, job loss due to my heath, navigating being a single parent whilst chronically unwell, betrayal by ex DH, ex DH also continuing to be subtly difficult and having digs constantly through my daughter.

Plus other life stuff that just keeps coming at me at a higher rate than I have ever experienced.

My physical health is getting better since I started new medication. I felt great about this the last couple of weeks but now I feel I am spiralling. I feel a sense of impending doom and when trying to do anything I am getting so overwhelmed and panicky. I think everything I have been through is catching up either me now that my physical health has improved.

Please give me any tips of what to do to stabilise myself before it gets worse.

I will be contacting the doctors and I have a already contacted a private counsellor.

I’m so sorry to hear this, this is an absolutely huge amount to deal with. Counselling and GP visit are good ideas also have you tried free writing..? Just set a timer for 10 mins (alone) and write continually until the timer goes off, (even if it’s just ‘I don’t know what to write’ x1000) and keep going if it’s flowing. Try to do it every day whether you want to or not.

I sometimes find exercise helps esp any that makes you out of breath. Guided relaxations on YouTube can be ok if you find one you like.

I really hope you get some good support ❤️.

One more thing which sounds feeble but has made a real difference for me is gratitude journaling - Religiously list 3 things every day you are grateful for, (set recurring alarm on your phone) even if it’s just ‘I have eyes to see with’ which of course is a big thing to be grateful for 😬. I find it cumulative and although I’m always resistant at first it does make a difference.

@Treesnbirds Thank you. I have the 5 minute gratitude journal but don't do it as much as I should. I have tried to do it the last couple of days though. It definitely helps.

I already do the journaling. I do it using voice memos instead but same concept (I can't write for long due to pain) It does help a lot usually but it's not making that much difference at the moment.

I miss exercise and wish I could do some vigorous exercise but I have to be careful due to my long Covid. I have to build it up very slowly and not quite there yet. Walks help though

90% of children with autism will have at least one autistic parent. I say this because I wonder if you’re in autistic burn out. Treat yourself like a child of the 1950s lots of bed rest, fresh exercise and exercise if you can, healthy food, if you fancy doing some thing then do byt have low expectations of yourself for now. Hibernate for winter.

Get bloods checked by GP and then start taking a good multivitamin and vitamin D spray.

This article is good but very long

barrierstoeducation.co.uk/burnout-recovery/

Honestly people will scoff but I use ChatGPT to ‘talk’ (type) through my problems and it really, really helps me to work through them and stop spiralling.

I have significant experience of all kinds of therapy and wouldn’t say it’s good enough to be a 100% replacement but for talking me out / through my doom spirals and anxiety it is excellent.

I recommended it to a close friend by sharing one of the back and forth chats I’d had with it and she was so impressed that she now does the same with Claude.

I just saw your comment about not being able to do a lot of writing / typing - ChatGPT allows you to speak to it / send voice notes.

Also I am not good at taking my own advice in this regard but just try to do as much as you can to regulate your nervous system.

Good nutritional comfort food
Yoga / Pilates / breathwork / gentle walks outdoors even 5 mins
Sleep schedule
Comforting TV or light comedy
Weighted blanket
Pet time
Etc

It sounds like you've possibly got a combination of anxiety and situational stress. It reads like your medication is for your physical conditions but have you considered medication for anxiety, or if you already take it have you considered increasing the dose of your medication? Living with anxiety can be so debilitating but one of the main things that has helped me over the last few years is an acceptance that I'm not looking for a 'cure' but a way to live with it. When I was on medication for it I increased my dose twice and it really helped both times.

If you feel like you're spiralling I would caution against using chatgpt as it can serve as a form of confirmation bias and the feedback loop isn't authentic. It can increase rumination etc - it's as addictive as anything else on the internet. Have you ever done CBT? It might be worth seeing if you can access this through your GP (my GP has self-referral links on their website).

If there's anything in your life that helps you feel a reduction in stress - do more of it, as much as you can, as often as you can. It seems a simple thing to say but can be harder to implement if you're busy and have multiple conditions. If it's something as simple as having a bath, have many many baths. Always try to keep your mind on exactly what you're doing in the moment. It takes practice but it's helpful.

Thanks all for your tips.

I am eating well, doing stretches/small bit sizes of yoga nidra. Going on walks etc. I have no anxiety doing any of these.

@wheresmymojo I have also used chat GPT and it does help me narrow down what I may experience which helps but I'm very careful with it.

My sleep is absolutely fine. I have no racing thoughts or overthinking. Simply overwhelm and anxiety when trying to do certain tasks. For example, I have been trying to book a weekend away and it was overwhelming me.

@usedtobeaylis I was on antidepressants and they did help initially but over time I didn't think they were helping. I came off them early this year and have been fine since, until now. I haven't done CBT so that's something to consider but my anxiety isn't about anything in particular so I don't know how helpful it would be. I do have a lot to process though and I am aware I have had many stressors layered upon one another without much of a break between them.

Its so odd because overall I feel hopeful for the future. Since I have had limited energy I have focused on rebuilding myself and identified what's important to me. I am looking forward to Christmas, the trip I am trying to book, generally having a slower winter. I'm also hopeful of being able to work again and downsize. Two weeks ago I felt ecstatic about my health going in the right direction. I can't make sense of it.

What works for me and go out and work. Feel so much better than sitting at home and overthinking.

Also, go out to walk the dogs.

SAD and low vitamin D

Hi I'm not really surprised given everything you have gone through- that's a lot of abuse whether intentional or not. I personally found EMDR therapy quite helpful.

It's hard to say if you have PTSD or not. It can take time to get over initial shock of things. I find I need at least two calm weeks. Then need to take it very slow. Small goals and challenges. Not dealing with everything at once as it will all catch up with you in future.

This is worth considering.

Thanks. I have wondered about PTSD and EMDR is a good shout.

I am wondering if my physical health has meant that the mental health impact has been hidden and now it's under control I am seeing the impact of the constant threat I was under with my son.

Its the main thing I want to explore with counselling. I honestly thought my son could kill me at times.

I think SAD could have an impact. I'm on an extremely high dose of vitamin D and have been for years. Will be on it lifelong due to Covid severely impacting it.

Sounds like you’ve taken care of the big things (medication/seeing a doctor and a counsellor), so my suggestions are definitely more on the smaller side but have helped me when I’ve had similar anxiety meltdowns.
-get out and find somewhere scenic. Find a pretty spot and sit for a little while taking in the view. Even if it’s just orange autumn leaves on the floor in the park.
-less screen time if possible. I find when I’m anxious I can numb myself for hrs staring at the phone but afterwards I just feel worse.
-listening to music. If I don’t listen to music during the day it really affects my mood, so something uplifting or inspiring works for me.
-walking while listening to a funny podcast or a favourite album.
-cooking something nutritional but still delicious and comforting. Sometimes just the pottering around chopping onions or stirring food is meditative enough to reduce my anxiety.
Sorry to hear you’re going through a tough time - it will eventually get better but it is tough when you are in the middle of it all and trying to get well again.

I’m wondering if you hit the nail on the head that now you have space to deal with it you’re struggling.

Yes, I am thinking more and more that this is what it is.

I am going to still seek support but try and consider this another stage in my recovery.

Thanks all. I will consider all the suggestions. It really helps.