[Help] Anxiety

[Biscuit Barrel]

Good Morning all,

I just wanted to come on here and ask if anyone on here suffers from Anxiety and how you get your way through it?

I’ve been finding myself lately making up scenarios in my head and playing them over so much it almost seems real. I’ve not left the house since Tuesday because of it. Usually it doesn’t last this long but now I’m wondering if it’s going to stop.

Sometimes after a heavy night/weekends drinking can cause it to be worse as well.

All the best!

I have suffered with anxiety for many years. One of the most frightening thoughts is that your current state of mind will last forever. I can assure you that these thoughts will pass, they always do.

PM me if you need to talk. I would be more than willing to pass on any helpful tips on keeping anxiety at bay. Good luck and you are certainly not alone.

 

[OSRGull]

I have suffered with anxiety for many years. One of the most frightening thoughts is that your current state of mind will last forever. I can assure you that these thoughts will pass, they always do.

PM me if you need to talk. I would be more than willing to pass on any helpful tips on keeping anxiety at bay. Good luck and you are certainly not alone.

Thank you I appreciate it!

 

[Bold Seagull]

Good Morning all,

I just wanted to come on here and ask if anyone on here suffers from Anxiety and how you get your way through it?

I’ve been finding myself lately making up scenarios in my head and playing them over so much it almost seems real. I’ve not left the house since Tuesday because of it. Usually it doesn’t last this long but now I’m wondering if it’s going to stop.

Sometimes after a heavy night/weekends drinking can cause it to be worse as well.

All the best!

I'm in the same boat really, and as at [MENTION=263]zefarelly[/MENTION] said, I run my own business which is sometimes massively impacted by the underperformance / corner cutting of others. I'm an architect and Grenfell has had a huge impact on my mental state. I've not worked on a project of that size, or anywhere near that, but the scenarios my mind has generated from that continues to spiral whenever it comes up which I find difficult to deal with. Covid has also removed my yoga classes I used to attend, and I've found it really difficult to just find space to meditate and do yoga which helped.

Talking helps and is a big first step. I never really wanted to bother my wife with it, but talking it through with her, with a few friends, and friends in the same industry has helped. When you break through it is like a fog lifts and you think 'what on earth was I worried about'.

A few years ago I did have a bit of Cognitive Behavioural Therapy [CBT] which was done over the phone with https://www.anxietyuk.org.uk/about-us/ I was well on the way to helping myself already starting the yoga and meditation. Calming the breathing sounds ridiculously simply, but very effective.

Headspace apps, guided meditation on youtube can all help. Knowing anxiety is a primal reaction to danger, your instinct for fight or flight; racing heart rate, appetite goes, dry mouth, tense - this is all your body imagining a bear is about to attack you in your cave, however now it's more you're at a computer with a bit of a strange email or thought, and we just can't compute the physical reaction of our bodies. This is why exercise helps, because sometimes it is just your body needing to run, escape as it were.

 

[Giraffe]

Exercise for me is key - particularly running and cycling and generally getting outdoors.

Reducing booze and caffeine intake is also likely to assist.

One thing that's always cited as vital is getting plenty of sleep

In a nutshell this is what works for me. I have suffered some depression and anxiety over the years and for a long time probably without realising it but I have learned to recognise when I am suffering this better and my coping mechanisms are much better, which generally include walking the dog, or more recently gardening which is a massive release for me. Counselling helped me to get to that point of recognition though.

I also virtually cut out drinking, stopped eating too close to bedtime and stopped going on my phone so close to bedtime. All of which led to better sleep which has helped as well. Slightly challenged at the moment as I have a new baby which is killing exercise, gardening time and my sleep all in one go so currently realising that I need to find ways to find time for these things and make Mrs Giraffe aware that they are not nice to haves but necessities.

Also like others on here football was a massive release, a thing to look forward to and get away from other stresses, and I was very much reminded of that as my mood lifted on attending the Chelsea friendly. The sooner we can all be back the better I am sure for many of us.

Find what helps and make sure you have the time for it whatever the circumstances. Just breathing fresh air and exercising really can do it.

 

[SimpKingpin]

Good Morning all,

I just wanted to come on here and ask if anyone on here suffers from Anxiety and how you get your way through it?

I’ve been finding myself lately making up scenarios in my head and playing them over so much it almost seems real. I’ve not left the house since Tuesday because of it. Usually it doesn’t last this long but now I’m wondering if it’s going to stop.

Sometimes after a heavy night/weekends drinking can cause it to be worse as well.

All the best!

I've suffered depression, anxiety and ADD. To be honest they are all interlinked.

Long list coming up. Sorry about that. If I had to pick one it would be EXERCISE like crazy.
Use up that anxious energy that's in your body, feel zen.
And over the long-term it should make you emotionally and intellectually stronger because it has wonderful benefits on your hormones and brain chemistry.

Outside of prescription medication, which can be a lifesaver (literally), I found it's all about lifestyle - which honestly sucks because it is not easy to change your lifestyle. It's a big deal.

Also remember everyone is different and reacts differently physiologically.
Don't look at the behaviour friends and think "well if he can eat junk food, sleep 4 hours a night, drink 10 pints on the regular, then I can too".
People are different. So you have to find out what works for you, personally.

If I want to keep my anxiety in check I have to do the following:

1. EXERCISE 3-4 times a week. Daily if possible. For me a 30 min jog + 10 minutes of HIIT (sprint for 30 seconds, jog for 1 minute - repeat 7 times).
- if I can find time to add strength training it also helps (bizarrely, for me personally, strength training without cardio isn't helpful).

2. DIET. I cut out all added sugar...at least, what I know of. It's in everything.
- if possible I cut out dairy and gluten.
- I function best on high fat/protein diets, low carbs (but it can take a while for your body to stop relying on carbs for energy and switch to converting fat efficiently/productively).

3. SUNSHINE. I need it. In the winter I can suggest vitamin D as a supplement and light therapy.
- this is probably the biggest pain in the ass but can work wonders for some.

4. MEDITATION. Start with an app. It's hard work to do it properly and consistently.
- over time you start to feel the benefits and recognize thoughts that are just plain wacky.I actually laugh when I meditate because some of the thoughts that come into my mind are ridiculous.

5. SOCIAL. I need real social interaction, not DMs or social media. Big problem during this pandemic. I like deep and meaningful conversations 1 to 1 with a good friend.
- but at the very least maybe go for a walk and people watch, perhaps call someone, find a group activity that involves interacting (I used to do acting classes - I didn't want to be an actor. It just helped immensely with social interaction).

6. GOALS & PURPOSE. I would start with small goals. Having something to focus on that you care about. I'm not talking about work - unless you are passionate about it. Anything (literally anything) that stirs some sort of emotion or passion in you. Pursue it and set goals. Give yourself a

7. OTHER: fish oils, therapy, nature, sleep.

8. CUT OUT THE UNHEALTHY SH1T: recognise what isn't helping and cut it out (or cut-down). Drinking? Social media? Sugar? Toxic friendships? Recreational drugs?
- you will likely have to be very conscious about this. Have a plan, know what to do when you feel weak or tempted. Get help if you can!

Good luck. I wish you the best

 

[Mr Banana]

Promethazine hydrochloride is a lifesaver, if you can get a prescription. Godspeed and love

 

[Grizz]

I've no immediate stop/start/don't do's, as my anxiety has never stopped me from functioning and going out the house. The whole brain not switching off and future predicting going around and around your head I get though. I actually had it last week. We're getting some refurbs done, the costs are escalating and it's only my own predictions at what it would cost that have got me into this position. At the end of the day I can get a loan out to cover the short fall, it's no big deal, but doesn't stop the old brain going around and around.

A friend gave me one good bit of advice to stop that short term and help get to sleep. Just picture yourself being in a motorway service station and these thoughts are just the traffic flying by. Let them do that, don't try and watch specific cars or lorries, just let them fly by and eventually you'll not take any notice and you'll drift off. It works for me, sounds daft, but it does.

Longer term. Exercise is a key thing for me. I go out for a 45 minute brisk walk everyday, listen to some music and just get the heart pumping. Find that really helps. I took yoga up a year ago and that has been amazing. I try to do it 3 times a week, but 2 still works and it just resets your body, all those kinks and aches disappear. Reading is another big relaxation for me, even if it's just 15 minutes a day, it chills me out no end, though funnily enough not before bed, that actually keeps me up.

I also lay off the sugar. I'm a big sugar fiend, so try and regulate that to just the weekends and find I don't get the highs and lows anymore.

I did try and do mindfulness, but my brain doesn't work like that, I didn't get it, didn't enjoy it, got really bored. I also tried 'worry time' where you sit and right all the issues that are making you anxious and beside them what you can realistically do about them, but again after a week it wasn't for me.

I genuinely hope you find something that works for you. Keep talking about it though, don't bottle it up, you'll be surprised at how many others are in the same boat.

 

[Russconha]

Start yoga

https://www.youtube.com/watch?v=bJJWArRfKa0&ab_channel=YogaWithAdriene

 

[jackanada]

My anxiety usually manifests as telephobia which as you can imagine leads to other parts of my life falling apart somewhat.
All good suggestions so far. If you can manage to get a bit more done each day/week/whatever then you are improving and it's important to remind yourself of this.
May I also suggest a decent audiobook. A pleasant voice in your ear and a bit of escapism and no effort involved. Can be combined nicely with a walk.

 

[clockend1983]

Well done for opening up
It’s the thinking that’s always been my problem.The scenario picturing and
there never normally positive and it always causes me to live in so much fear that it is
immobilising. I suffered for quite a few years but today I’m free of it. Your Dr will defo prescribe for you and it will probably help but it isn’t really the long term solution. I just live in the moment and that means no fear.
Exercise,diet etc folks have said lay off the booze but for me it really was the only solution to the anxiety and then the next day it was worse so it was repeat repeat and a terrible hole I was in
Eckhart Tolle helped and have a look at A course in miracles,40 day programme by Lisa Natoli it’s pretty good
For me I had to change how I thought and to do that I had to chage my actions
Good luck mate I know how you feel and there is hope and way out

 

[Paul Reids Sock]

My anxiety usually manifests as telephobia which as you can imagine leads to other parts of my life falling apart somewhat.
All good suggestions so far. If you can manage to get a bit more done each day/week/whatever then you are improving and it's important to remind yourself of this.
May I also suggest a decent audiobook. A pleasant voice in your ear and a bit of escapism and no effort involved. Can be combined nicely with a walk.

The £7.99 on my audible subscription is probably the best money that I spend. I have tried the mindfulness apps etc. but have food a book and escaping for a bit to be a god send. Also helps me to put it on when going to sleep (at times)

 

[turbotnator]

Good on you for speaking out. I had my first panic attack in September 2014. Was in the cinema, watching that shit film Lucy, and suddenly I thought I was having a heart attack. Took a long time for me to get to a bearable point, but the two things that work for me are SSRIs (sertraline) and lifting weights. Helps me sleep a lot better and just keeps me level, you know?

 

[Durlston]

I've just found this thread after a few weeks off here due to illness - not stress related but it's built up a few difficulties again with my physical health.

I first started getting panic attacks when I was at school, around 14-years-old. The main time it would happen was usually in assemblies. It got so bad I used to hide in the toilets. With my exams looming, it was no surprise that I struggled with all the pressure. I used to come over dizzy and feel like I was going to have a seizure. Very frightening and it terrified me. It took me a few years before I got help - by this time I was using cannabis and speed to cope with the stress. For what should have been my happiest, care-free years I turned into a panic, withdrawn and unhappy person. The full-blown depression began one winter on a cold December night. I headed for the train station and felt completely empty and terribly alone. While I was waiting for my train, a switch went off in my head and thought of taking the easy way out. As spooked as I was of having those thoughts I got through the next couple of days before I got help from a workmate who said she would come with me to the doctors. When I explained everything to a specialist I just broke down in tears. I was put on antidepressants and things eventually got better.

It's been a few years now that I've been taking diazepam and when I forget to use 10mg I get a bit panicky. Nowhere near as bad as things were when I was in my teenage years but I'm still a deeply shy person who takes a while to get to know someone.

Sorry, I know I'm waffling on a bit but I'd be happy to help anyone that sends a PM. I feel the answer is to be confident in yourself but what started off as stress turned into mental health problems as a teenager. I could go on and on. I turned to coke and ecstasy in my twenties and that solved things for a while. Now I'm glad to say that my life is much more stable and I'm almost teetotal with responsibilities which keep me on the straight and narrow.

I hope that if anyone feels anxious or extremely down, then you get support. I'll always be here to talk. Thanks, NSC.

 

[Cold Gettin Dumb]

I will also find it about nearly anything in life, I will over think and get to the worst possible scenario, this often happens when I am trying to go to sleep. I recently cut out any caffeine after 1pm. It has made a massive difference in getting to sleep quickly, that has then helps me to think straight the next day.

This is a rule I too, impose on myself.
I once listened to a Doctor speaking on a radio program talking about this very thing. Caffeine is totally unpredictable. It can kick in after 5 or more hours from originally drinking it. I used to have periodical nights where it would kick in to gear when I'd stayed up past my point of natural bed time. Then it would cost me a nights sleep where The anxiety rumination head f**k would get into full swing. So last tea or coffee at lunch, then lots of water for the rest of the day. Drink at least a litre a day will also help with your daily health too.

Avoid watching things like the news if current events anger or worry you. When you feel like this its pointless to listen to depressing things or other peoples bad fortune as this lingers on in your mind and will be part of your general state of wellbeing. Newspapers are a sod for this. Good news isn't as publishable as doom or gloom, so staying away from bad news/info is a great help.
Choose what you want to experience if you can and try and willfully keep yourself in a positive place will help your mindset over this period. Its a subtle thing but with the excercise/sport, cutting out negative people in your life, caffeine reduction and stopping drinking/drugs etc, will have a tremendous impact on your mental health. Theres tons of books on positivity and mental well being in any good book shop. It may sound a bit limp but the reality is that these things all help us. We live in a very toxic environment and sometimes we have to readdress the balance.
One last thing... cut out looking at the internet/phone last thing at night... Blue screen radiation over stimulates your brain instead of allowing it to begin the sleep process gently. Read a book instead. That'll help you drift off nicely.

Good luck and well done for feeling you could share this on here. Lots of helpful people always on here

 

[Clive Walker]

I have been prescribed Propranolol as of an hour ago.

Over the last few weeks I have existed in a world where I have the weight of the world on my shoulders, constantly over thinking every scenario and shaking in fear of the worst case scenario. This has also be exaggerated by attempts to sell and buy a new home, challenging at the best of times but incredibly hard when feeling so strange.

 

[Biscuit Barrel]

I have been prescribed Propranolol as of an hour ago.

Over the last few weeks I have existed in a world where I have the weight of the world on my shoulders, constantly over thinking every scenario and shaking in fear of the worst case scenario. This has also be exaggerated by attempts to sell and buy a new home, challenging at the best of times but incredibly hard when feeling so strange.

I have also used Propranolol and have found them to be very effective.

My advise is to take good care of yourself. Exercise, eat healthy food, try to avoid alcohol and get plenty of sleep if you can.

These feelings will not last forever. Everything passes.

Feel free to PM anytime.

Good luck.

 

[bhanutz]

I have been prescribed Propranolol as of an hour ago.

Over the last few weeks I have existed in a world where I have the weight of the world on my shoulders, constantly over thinking every scenario and shaking in fear of the worst case scenario. This has also be exaggerated by attempts to sell and buy a new home, challenging at the best of times but incredibly hard when feeling so strange.

I completely get it, I too have taken Propranolol and they work very well. I am now at a point where I only need them as and when (which thankfully, Isn't very often). I felt exactly the same as you, no rhyme or reason.

It will get better, let the medication do its thing, it will make you feel much better.

Always here to talk if you need.