topic Feeling anxious and panicky in Welcome and orientation

Feeling anxious and panicky

Ren88 — Tue, 04 Apr 2017 10:19:51 GMT

Hi first time on here. I have 2 yr old and 6 week old and feeling like I can't cope with them both. My 2 yr old is too much and I feel so nervous all the time especially at night knowing I won't sleep much due to waking up feeding baby and then having to deal with them both the next day having severe anxiety

Feeling anxious and panicky

MarkJT — Tue, 04 Apr 2017 10:32:34 GMT

Ren, welcome to the forums.

You are certainly not alone in your journey. I would think that most mothers who are in your position would be feeling pretty much the same and that is no way lessening what you are going through.

What I would like you to do is download the "Smiling Mind" app. It is guided mindfulness and listen to a track (only goes for 10-15 mins) every morning, or when ever you can given that you have two nearly under two.

Mindfulness helps you combat anxiety and calms you.

It also may be worthwhile for you to book yourself into the GP and discuss this with them. As I said previously, there are so many mothers that go through this, the GP might have some really good advice to help you through.

One thing that I have also heard that helps is to have a good mix of music playing in the background during the day. You can jump onto YouTube and get playlists that go for a long time and just press play.

Music plays a huge part of keeping us grounded and it works a treat for me when i am feeling highly anxious.

Again, i want to welcome you to the forums, a very judgement free and caring place.

Mark.

Feeling anxious and panicky

Nikkir — Tue, 04 Apr 2017 11:52:15 GMT

Hi Ren88,

Thank you for your post, very brave to reach out and share. Yes I think Mark had some good advice about seeing a GP and maybe getting some support and a check up. You are not alone and it is very common for you to feel overwhelmed. Do you have support ? Children, especially babies require so much time and energy, I am constantly amazed how much people have to do and give so much. The other thing is self care. I will post a link but do try to get some time for yourself each day even if its 5 minutes. What do you like to do? I like to walk in nature, yoga, meditation or colour in. There is a good app "Smiling Minds "with meditations and you can call our number 1300 224636 for more specific resources and support. I wish you the very best, take each day by day, moment by moment and maybe even start a journal and how the day went and what things went well and what didn't and what you are happy with and at least one thing you did well:) It is a difficult time but it does get easier. Can they go to day care or you get some respite ? Please feel free to chat online or call us, we would love to hear from you. Best Wishes Nikkir x

Feeling anxious and panicky

BballJ — Tue, 04 Apr 2017 13:18:17 GMT

Hi Ren88,

Firstly, welcome to the forums.

I have heard of this before with mothers and new mothers especially, I actually had a conversation with a friend today who said his wife is struggling big time with the no sleep with their new born and he feels it may be post natal depression - I am in no way saying this is what you have but I said to him that she may need to speak to someone like a GP or psychologist to start getting the proper help. That is something I would recommend for yourself as well, booking in to see a GP when you can and just speaking to them about it and how it is all making you feel?

Have you got other support at home?

My best for you,

Jay

Feeling anxious and panicky

Ren88 — Tue, 04 Apr 2017 23:06:11 GMT

Thankyou for the advice I will definitely try it out I am going for 6 week check up today so I will talk to doctor about this thankyou again means a lot 😊

Feeling anxious and panicky

Ren88 — Tue, 04 Apr 2017 23:07:17 GMT

Thankyou for the reply it was very helpful I will look into these ideas and see my gp today 😊

Feeling anxious and panicky

Ren88 — Tue, 04 Apr 2017 23:09:07 GMT

Thanks for that it's good to know I'm not alone will see my gp today. When I try telling my partner he just seems to shrug it off and say 'nah your ok' not very helpful I will talk to my doctor I think it's time

Feeling anxious and panicky

startingnew — Wed, 05 Apr 2017 05:59:47 GMT

hello there

just checking in how are you going? did you get to see your gp?

also have you got any other coping strategies for anxiety? just wondering as i have anxiety and have panic attacks also so im quite happy to share some strategies with you if youd like?

Feeling anxious and panicky

Ren88 — Wed, 05 Apr 2017 08:43:41 GMT

Hello,

i took my 6 week old to family clinic for check up and they got me a referral to mental health so someone will call me next few days and book me in to see someone. I don't really have any strategies I would love to hear yours if you don't mind

Feeling anxious and panicky

startingnew — Wed, 05 Apr 2017 09:02:39 GMT

of course 🙂

Deep Breathing- i use the 3-3-3 method- so breathe in for 2- hold for 3- breathe out for 3 and keep doing that for about 3-5 minutes

Meditation- 1 giant mind is good for teaching you how to meditate

this one is meditation and deep breathing combined-
which is breathe in notice how it fills your
belly, hold for 3 breathe out and release that tension that you feel
and keep continuing on until you feel calmer

MINDFULNESS
there are so many different way to do mindfulness
A) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the
beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D) Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels

DISTRACTIONS
reading a book, colouring in, drawing, watching a
movie or your favourite tv show, hanging with friends, foing for a
bike ride, or playing some sports
count
backwards from 100
play a musical instrument
scribbleon a piece of paper
havea nice bubble bath or shower
printand colour a mandela
makea dream catcher
makea scrapbook
goon a cleaning ramage
dancearound to your favoutite music
gofor a drive
do some origami
cook your favourite recipes
go shopping even just window shopiing
play your playstation/xbox
usea boxing bag and get some frustrations out
make your own bracelets or necklaces from strings and beads
have a routine to follow
make your own garden or if you have a garden go and tend to it
go birdwatching
imagine your happy place and go through your 5 senses within that happy place
take some pictures of your pets and dress them up by drawing accessories or
using an app on your phone
playwith playdough or plastacine
dosome puzzles suh as cross words or findaword or suduko
if its night time, go out and watch the stars and the passing satelites
readyour favourite book
goto a museum or art gallery
getmessy with some paints- do some fingerpainting or use unusal objects
such as sponges or leaves or blades of grass to create pictures

Feeling anxious and panicky

MarkJT — Wed, 05 Apr 2017 12:48:19 GMT

Ren, when you are feeling overloaded and have a heap to do which is causing you to get anxious, stop. Look at what you have to do, maybe write a list. Look at this list and then see what needs to be done now and cannot wait.

Rate the things that need doing and you may find that although you think you need to do them, it is not that important to get them done now and can wait. You may find that you anxiety decreases after this.

Learn what your first sign of anxiety is. Mine is that my body starts to heat up which is great because it is an early warning. Once i feel this, i stop what i am doing and ground myself. I start deep breathing, I look around and find something to fixate on and control my thoughts. I tell myself that i am safe and everything is okay.

When i know that the attack is going to be a big one and one that i will not be able to control, i medicate. There is nothing wrong with this, it is just recognising that my coping strategies are not yet up to that level. It is all about knowing your triggers, getting to know them and safeguarding yourself from them.

Very happy that you have discussed this with the GP and will be seeing a psych soon. Great work!

Mark.

Feeling anxious and panicky

BballJ — Wed, 05 Apr 2017 13:14:33 GMT

Hi Ren88,

That's great that you will be going to see someone, just step towards recovery.

Everyone has different strategies for dealing with anxiety, mine are generally being around family and friends, using it as a distraction, music is great for me as well, listen to soothing music... another thing I have found peace in before is listening to inspirational video clips on youtube, many people put them together and there are heaps on there. Another, which I haven't done but could be beneficial may be meditation, something to just calm you and relax you.

My best,

Jay

Feeling anxious and panicky

startingnew — Thu, 06 Apr 2017 00:17:07 GMT

makesure you eat well balanced meals, stay hydrated, get enough sleep and do daily exercise.

Do the things you find most enjoyable

go out into nature

talk to a helpline or soemone you trust when your feeling overwhelmed or sad

set time aside for yourself even just half an hour to relax and take abreather

reduce your load of things your dealing with where you can

poisitve self talk
set yourself a in goal for the each day to look forward even something so simple

Feeling anxious and panicky

startingnew — Thu, 06 Apr 2017 00:19:11 GMT

count backwards from 100

Deep Breathing. i use the 3-3-3 method. so you
breathe in for 3 seconds hold for 3 seconds and breathe our for 3
seconds. continue doing that for a few time until you feel yourself
start to relax or calm down.

this one is pretty much medtation/deep breathing
put together- which is breathe in notice how it fills your belly,
hold for 3 breathe out and release that tension that you feel and
keep continuing on until you feel calmer

Meditation, there are heaps of you tube videos and
phone apps that can help you throught this, i found 1 GIANT MIND
particuarly helpful do you could try that

Feeling anxious and panicky

startingnew — Thu, 06 Apr 2017 00:20:19 GMT

mindfulness-

there are so many different way to do mindfulness
A) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D) Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels