Just T
Drama Llama
Posts: 5,544 
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Post by Just T on Sept 8, 2022 16:00:22 GMT
UGH Anxiety sucks, can I just say that?? I was diagnosed with it a little over three years ago after a few really BAD months of not knowing what was happening with me. I had no idea how debilitating anxiety can be. I truly just thought it was worrying too much. I have mostly had it under control since the spring of 2019. Even through the worst months of the pandemic, I was okay. I have learned a lot of things over the years to deal with it when it rears it's ugly head, sometimes completely out of the blue with no real reason. But man, the past 3 or 4 days have been rough. I know I have a lot going on in life, and I have still managed to be okay most of the time, so I don't know what has triggered it the past few days. But I have had a rough few days. I do have tricks I have learned over the past few years that have helped, and I thought that we can all share tips if anxiety is something you deal with. Here is what I do. Or try to do anyway! This one sounds dumb, but I grab a notebook and colored pens and start drawing circles. Usually, they are shaky at first, and I keep drawing them until they are smooth and uniform. For some weird reason, this does help. I sit outside, close my eyes, and just slowly count my breaths. Sometimes this is harder to do than others! I go for a walk and listen to music. The other night, I literally walked around my yard because it was dark, and I don't walk by myself after dark. I hope none of my neighbors were watching, because they probably would be wondering what the hell I was doing out walking around my yard at 10:30 PM Those are the things I can think of quickly. Yes, I take meds. I also have a prescription for when it gets really bad and I feel a panic attack might be coming on, but I have not needed it in a long time, and the other night when I went to take one, it was expired.  Is there anything you do when you have an anxiety attack that helps calm your heart and mind? |
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Post by tentoes on Sept 8, 2022 16:13:16 GMT
I listen to Christian music on Pandora, and sit down in my recliner and take some slow deep breaths, counting to 100 in my head.
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Post by Merge on Sept 8, 2022 16:22:05 GMT
Yoga - even just a restorative practice really focusing on the breath - is helpful for me.
I was very anxious last night as DH started listing off his upcoming work travel and other arrangements where I will be home by myself. In my head it seemed like a lot, but writing it all out on paper somehow made it more manageable. Writing things down generally, making lists, generally helps me a lot. I get anxious if I feel I'm forgetting something.
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garcia5050
Pearl Clutcher
Posts: 2,729
Location: So. Calif.
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Post by garcia5050 on Sept 8, 2022 16:25:23 GMT
I do not, but DD(17) does. I appreciate people being more open what they’re feeling and what helps them. Especially on this board.
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Post by gar on Sept 8, 2022 16:31:45 GMT
Yes. Apart from box breathing or distraction I don't have any good immediate tips. I'll be watching for more tips.
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Post by christine58 on Sept 8, 2022 17:01:17 GMT
When mine gets really bad like a couple days ago--I take .25 klonopin Works like a charm
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Post by papersilly on Sept 8, 2022 17:02:34 GMT
i think i do. undiagnosed. my mom had (undiagnosed) generalized anxiety and so did my grandmother. my niece says she does too. but i think that being in a general state of anxiety most of the days somehow makes me really calm when shit hits the fan in some way.
what do i do to calm my mind? ok, this might sound weird but i run through logistics or damage control scenarios in my mind. that perceived sense of control over something that may or may not happen can be soothing. also, surrounding myself with familiar things or a routine is calming.
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luckyjune
Pearl Clutcher
Posts: 2,685
Location: In the rainy, rainy WA
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Post by luckyjune on Sept 8, 2022 17:08:23 GMT
Yes. I do 4-7-8 breathing, which helps. I also make lists (having too many things going on makes me anxious) so I have tasks to cross off. If I can, I nap. Even a short nap puts many things back in perspective for me.
In the last few years, I realized I was a very anxious child, but I kept it hidden. It was not okay to share that kind of thing. I think my kid mind thought that since my parents had awful childhoods, I had nothing to complain about. No one ever said that to me...I just worked that out in my tiny mind. I've also realized that teaching was anxiety-inducing, even after 30+ years. Anyone who knows me or has watched me teach would laugh and say, "NO!" Again, really skilled at holding in all in. Major storms on the inside, smooth sailing on the outside. I'm paying for that right now.
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Post by Lexica on Sept 8, 2022 17:27:53 GMT
I started getting panic attacks after being diagnosed with Fibromyalgia. I was put on an antidepressant/antianxiety medication and haven't had another panic attack since. The medication works amazingly well. Well, other than that particular one that made me suicidally depressed. The one I am on now is fine.
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Post by crimsoncat05 on Sept 8, 2022 17:52:36 GMT
In the last few years, I realized I was a very anxious child, but I kept it hidden. It was not okay to share that kind of thing. I think my kid mind thought that since my parents had awful childhoods, I had nothing to complain about. No one ever said that to me...I just worked that out in my tiny mind. me, too... I would throw up before school sometimes, but never thought 'anxiety' at all... nervous over a test, some teen-age boyfriend problem, etc. but I never thought it wasn't *normal* to be that worked up about things. <eye roll> (I think my mom also had undiagnosed anxiety, too.) I think my depression overtook it (?) when I got into my early 30s, but in the past few years I have had a few full-blown panic attack episodes, and since my mom passed away earlier this spring, I've had more 'close calls' with panic attacks. I don't really notice the feelings as what they are-- I finally notice when I realize I'm all tensed up and have the 'I can't cope' feelings, and want to just run away. Not exactly the best way to cope, but... man, wouldn't it be great to actually just do it, sometimes?  |
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Post by papersilly on Sept 8, 2022 18:01:26 GMT
Yes. I do 4-7-8 breathing, which helps. I do this when i have a hard time falling asleep. it's like when you are having surgery and the anesthesiologists tells you to start counting back from 99. you're out before you know it. |
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Post by quinlove on Sept 8, 2022 18:25:12 GMT
Yes. Mine is clearly situational. Normally, I am a happy, joking, positive person. But, the older that I am getting (71) a little crisis sends me over the top. ( re: my recent insurance inspection 😬 ). My doctor has me take half a Xanax as needed.
If you have a pill like that, they don’t expire for a long time.
Taking big, need breathes through my nose - hold for a few seconds - big exhale out of pursed mouth helps a lot too.
You are not alone in this love. ❤️
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Post by crimsoncat05 on Sept 8, 2022 18:27:11 GMT
My doctor has me take half a Xanax as needed. If you have a pill like that, they don’t expire for a long time. we have a Rx of these (generic) for our dog... not gonna lie, I have thought about them being up in the cabinet a time or two. lol. He's only 24 lbs, though, so I doubt they're 'big enough' to do anything for me. |
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Post by Delta Dawn on Sept 8, 2022 18:37:46 GMT
}<^*%#<>^#} I am in panic mode right now. I want cry right now. I cannot deal with this much stress. I have had so much anti-anxiety medication I am so stressed out.
I am trying to book puppy training classes for my dog and I need a flight to Oregon. I also cannot use technology well anymore.
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Post by myboysnme on Sept 8, 2022 22:16:16 GMT
My anxiety often presents as agitation so I take a low dose of citalopram with my antidepressant. I used to have panic attacks. My son has terrible anxiety and depression. I've been there. But my current meds have been keeping me functional for a few years.
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Mystie
Pearl Clutcher
Posts: 4,299
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Post by Mystie on Sept 9, 2022 1:18:11 GMT
}<^*%#<>^#} I am in panic mode right now. I want cry right now. I cannot deal with this much stress. I have had so much anti-anxiety medication I am so stressed out. I am trying to book puppy training classes for my dog and I need a flight to Oregon. I also cannot use technology well anymore. Just want to offer a hug. When I get super anxious, it's like my brain freezes and I can't think my way through things. I hope you have someone who can help you or that the panic subsides. I believe I have generalized anxiety disorder. I've been anxious my whole life; it's gotten worse as I've moved into the middle-aged years of personal health problems and losing older loved ones, which has coincided with my country losing its collective mind and the fear for the future that goes along with all of that. I should probably be on anti-depressants and in therapy, but I've not ad much success with either and feel a bit tired of looking, although I do believe both work in the right moment. I have an Rx for Ativan to take as needed and I usually don't need to too often. And I have a husband and a few good friends I can talk to if need be. And I use a meditation app called Stop Breathe Think which has helped me learn a few coping skills. Yoga stretches can be helpful to me, sometimes, walking, sometimes needlework. Anything that can pull your brain out of the spiral and force it into each present moment as it comes and goes will be helpful. |
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Post by Delta Dawn on Sept 9, 2022 1:23:07 GMT
}<^*%#<>^#} I am in panic mode right now. I want cry right now. I cannot deal with this much stress. I have had so much anti-anxiety medication I am so stressed out. I am trying to book puppy training classes for my dog and I need a flight to Oregon. I also cannot use technology well anymore. Just want to offer a hug. When I get super anxious, it's like my brain freezes and I can't think my way through things. I hope you have someone who can help you or that the panic subsides. I believe I have generalized anxiety disorder. I've been anxious my whole life; it's gotten worse as I've moved into the middle-aged years of personal health problems and losing older loved ones, which has coincided with my country losing its collective mind and the fear for the future that goes along with all of that. I should probably be on anti-depressants and in therapy, but I've not ad much success with either and feel a bit tired of looking, although I do believe both work in the right moment. I have an Rx for Ativan to take as needed and I usually don't need to too often. And I have a husband and a few good friends I can talk to if need be. And I use a meditation app called Stop Breathe Think which has helped me learn a few coping skills. Yoga stretches can be helpful to me, sometimes, walking, sometimes needlework. Anything that can pull your brain out of the spiral and force it into each present moment as it comes and goes will be helpful. All yoga helps me. I just need to do it. I cannot keep up with technology and cannot concentrate when someone explains something. My comprehension is poor. Then I get anxious for not knowing. Thank you for the hug. I needed it. |
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Post by berty on Sept 9, 2022 2:09:52 GMT
When things are at their worst, try TIP skills. Temperature (splashing face with very cold water, holding ice, etc), Intense Exercise, Paced Breathing (breath in for four counts, hold for seven, and blow out for eight),and Progressive Relaxation (tensing, then relaxing your muscles one at a time). Anxiety really sucks.
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Post by mom on Sept 9, 2022 2:20:27 GMT
Yes, I was diagnosed with anxiety in the past. Mine seems to be more related to hormones....get my hormones in check and my anxiety goes away. If I do have a panic attack, putting my bare feet in the grass is a HUGE help to me. I just stand there, in the grass, and take deep breaths. Looking up to the clouds will also help.
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Elsabelle
Pearl Clutcher
Posts: 3,612
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Post by Elsabelle on Sept 9, 2022 2:47:04 GMT
I exercise until I'm worn out and try to stay busy and active. Podcasts help because I'm listening to someone else's words instead of my thoughts. Cutting back on caffeine and sugar helps, too. I think what helps the most is journaling if anxiety is caused by worry or fear of some possible situation. If you start writing and keep writing you can get all those anxious thoughts out and then reread them and then decide which thoughts are reasonable and which ones aren't. It's really hard but in the moment it will help if you can identify which thoughts are setting you off. Ask yourself if they're true or if you're catastrophizing. Even if the thoughts are true ask yourself if you benefit by dwelling on them if it's something you can't control.
If it's possible that it's due to a hormonal imbalance then hopefully your doctor can help you.
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froggyscraps
Full Member
Posts: 171
Jun 26, 2014 0:43:39 GMT
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Post by froggyscraps on Sept 9, 2022 8:22:08 GMT
I'm not remembering this correctly but there's a thing with 5 - 5 things you can see, 5 things you can hear etc. It's supposed to reset you or something like that.
One thing that has always helped me the most that my therapist once told me is that your body can't be hyped up during a panic attack for more than 20 minutes or so. Something with all the adrenaline etc. I know I'm not explaining it correctly but at the time when she explained it, it really helped me a lot.
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Post by jeremysgirl on Sept 9, 2022 11:48:11 GMT
I do bare feet on the floor and breath deep while I concentrate on feeling my feet against the cold floor. Sometimes I do this on hardwood, sometimes I do it on the ceramic tile in my kitchen.
If my anxiety is very bad or I feel a manic episode coming on, I do blind yoga. Basically, I put on my bluetooth eye mask and listen to reiki music while I stretch. It helps not being able to see anything and just concentrating on the sensations in my body.
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paigepea
Drama Llama
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Posts: 5,609
Location: BC, Canada
Jun 26, 2014 4:28:55 GMT
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Post by paigepea on Sept 9, 2022 12:33:18 GMT
I call a friend or dh (I feel that telling someone I’m feeling anxious helps a lot! I’m lucky my friends never ask why or accept the answer I have no idea)
I watch tv
Cook
Take the dog for a walk
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Post by mikklynn on Sept 9, 2022 13:03:08 GMT
My anxiety is situational. I will feel overwhelmed at the thought of what will probably be a simple task, but I think will be problematic. It's worse since DH passed, since he did a lot of things that involved calling or dealing with Comcast and AT&T, the PITA type tasks.
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Post by walkerdill on Sept 9, 2022 13:03:37 GMT
I have severe anxiety and I do take meds for it but honestly smoking pot is what helps the most. I smoke before bed and it calms the squirrels in my head so I don't stay up thinking all night.
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Post by Tearisci on Sept 9, 2022 13:05:53 GMT
My anxiety has taken a turn from being what we all think of as anxiety (worrying, stressing etc) to becoming very irritable and impatient. I struggle with those things anyway but my dr says they are indicators of anxiety. I just got an increase on one of my meds to see if that helps.
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Post by mandolyn9909 on Sept 9, 2022 13:09:16 GMT
I do, and have since I was a child but didn't realize I did until I started taking my son to counselling when he was 12 and he was diagnosed with anxiety.
I am going to be following this list for ideas for sure.
One thing that has helped me with worrying thoughts when something is wrong is a mantra that our councilor went over with my son. Asking yourself these questions...
Will this be a problem in an hour....will this still be a problem in a days time....will this still be a problem in a week....a year? It has really helped put things in perspective for me.
Exercise for sure helps me, walking before bed helps me fall asleep and not overthink. Wish I was regimented enough to do it every night.
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Post by crimsoncat05 on Sept 9, 2022 13:55:18 GMT
I do bare feet on the floor and breath deep while I concentrate on feeling my feet against the cold floor. Sometimes I do this on hardwood, sometimes I do it on the ceramic tile in my kitchen. If my anxiety is very bad or I feel a manic episode coming on, I do blind yoga. Basically, I put on my bluetooth eye mask and listen to reiki music while I stretch. It helps not being able to see anything and just concentrating on the sensations in my body. ^^^ interesting! I might have to get an eye mask and try something like that. One thing a past counselor suggested is something I do occasionally; not for anxiety, exactly, but to help relax- laying down on the FLOOR. She said that even if you lay on the bed, etc., that gravity is still 'pulling' on you so being directly on the floor is better because you're more 'connected' if that makes any sense. I don't know exactly how/why, but I do know that I can relax my entire body better on the floor (as long as the dogs aren't around, that is- lol). Will this be a problem in an hour....will this still be a problem in a days time....will this still be a problem in a week....a year? It has really helped put things in perspective for me. ^^^ this is DEF something I need to put into practice more often- and also the 'feelings aren't real' and 'feelings will pass' things. |
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Post by jeremysgirl on Sept 9, 2022 14:12:01 GMT
being directly on the floor is better because you're more 'connected' if that makes any sense. Yes, it's kind of a grounding practice. |
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Post by creativegirl on Sept 9, 2022 15:40:23 GMT
For general maintenance, I do long exhale breathing throughout my day. I use the mindfulness app on my watch to remind me every few hours to take a deep breath and focus on exhaling it all the way. I used to do box breathing (breathe in, hold, breathe out, hold) but it actually made me feel more anxious. I figured out that it's all about the exhale for me- it helps calm my overactive nervous system.
When I'm really feeling anxious or panicking, I use intense sensation (I wear a hair band on my wrist and give it a good snap- I was using a splash of ice water on my face but it was too difficult to access when I really needed it) followed by the breathing.
I've also done therapy to learn how to "talk to myself" and trust myself. I usually KNOW on some level that I'm not being rational but I had to learn to let that voice be louder than my anxiety.
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