topic Experiencing increased anxiety & unable to calm myself down in Anxiety

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Tue, 08 Mar 2016 22:55:25 GMT

Over the last couple of years depression has been my main problem. I typically become anxious when very stressed & trying to do too much. I stopped work last October because the stress from competing demands (work, my carer role & depression) became too much. I have been trying a number of strategies to manage my depression with mixed results. At times I felt like I was getting better but then things fell in a heap with no logical reason. I saw my psychiatrist last week & he talked me into trialling a different AD on a very low dose to avoid side effects & enable me to stop more easily if required. My previous experience of ADs has been very negative. Since the appointment I have felt very anxious. To make things worse I have had an extremely busy/stressful week which hasn't helped. I'm really struggling to calm down even though life has settled down. I would welcome any advice. I would also like advice how others monitered the effectiveness of ADs. Because of my condition I go up & down anyway and in the past increased anxiety has been a side effect of ADs but this time the anxiety increased before I started so this makes it hard to tell what is affecting what

Experiencing increased anxiety & unable to calm myself down

TuneOfLove_ — Wed, 09 Mar 2016 09:24:27 GMT

Hi Elizabeth 🙂

This is one of the quotes I look at when I'm struggling as well...

“The pain that you create now is always some form of nonacceptance, some form of
unconscious resistance to what is. On the level of thought, the resistance is
some form of judgement. On the emotional level, it is some form of negativity.
The intensity of the pain depends on the degree of resistance to the present
moment, and this in turn depends on how strongly you are identified with your
mind. The mind always seeks to deny the Now and to escape from it. In other
words, the more you are identified with your mind, the more you suffer. Or you
may put it like this: the more you are able to honor and accept the Now, the
more you are free of pain, of suffering - and free of the egoic mind.” ~Eckhart
Tolle~

Experiencing increased anxiety & unable to calm myself down

Pixiedustaway — Wed, 09 Mar 2016 09:43:41 GMT

Hi Elizabeth,

I have had positive results from AD for both depression and anxiety, however finding the right drug/dose for you is trial and error. Try to be open to medication and the potential positive results and just take it day by day keeping an eye on the effects. Look for any increased symptoms as this can be common. Stay in contact with your Dr who can advise what effects are expected. I find that having a few activities planned, even just spending some time with a friend can be a good distraction during the initial stabilisation phase of beginning new medication.

With regards to your current anxiety, do you think some exercise might help you let out some of the anxious energy? (I find that if I exhaust myself I can have some relief). If you feel that you need to calm yourself perhaps try a meditation or some mindfulness, there are some great apps to help with both. Do you know any grounding techniques (eg think about 5 things you can see, 4 things you can hear, 3 things you can touch (and touch them), 2 things you can smell or like the smell of, and 1 slow, deep breath) sometimes it can be enough to calm yourself a little in the moment.

Good luck ☺

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Wed, 09 Mar 2016 10:19:24 GMT

I am currently very tired due to lack of sleep & extremely busy week. Today is the first break I've had in a week so doing extra exercise will make me worse based on previous experience. Exhaustion sends me into a very bad place. I am walking each day. I haven't been successful with meditation. I will try the grounding techniques.

Experiencing increased anxiety & unable to calm myself down

Pixiedustaway — Wed, 09 Mar 2016 10:31:48 GMT

Knowing what doesn't work gets you one step closer to finding what does work. Since you're feeling super tired and you know that to be something that makes you feel worse I'd try to find a way to get yourself some rest. Easier said than done with an anxious mind I know. I find it helpful to listen to podcasts in bed when I can't get out of my own head. I use headphones which helps block out other sound and also prevents me from keeping others awake. I love listening to 'professor blastoff' and 'no such thing as a fish'. I find that being able to listen to something helps quiet my mind a little and laying in the dark in bed tells my body to sleep. I now fall asleep pretty quickly when I listen because after doing it so many times my mind/body just knows that this leads to sleep. I've found it helpful because when nothing wise works it's now my go to.

After a rough week and not enough sleep anyone would feel a little worse for wear, try not to be too hard on yourself and if you can, set and side some time for some self care. Even just a long shower or whatever makes you feel good. It's easy to get into a routine and forget show yourself some love.

Experiencing increased anxiety & unable to calm myself down

Bluey_moon — Wed, 09 Mar 2016 10:53:53 GMT

Hi Elizabeth,

In my experience AD's have caused an increase in my anxiety big time, either when starting a new AD or increasing the dose. I take AD's primarily for anxiety and some OCD tendencies. My anxiety increases to the point that my Dr now prescribes a low dose calmative to get me through the initial period!

These are things that sometimes are able to calm me when I get into an anxious state (or sad state for that matter).

-deep breaths, I do 10. Counting on the breath in and saying relax in the way out (I don't do this out loud).

- getting plenty of sleep, tiredness for me is also a trigger.

- cutting down on caffiene, I am yet to be able to cut it out. I try not to have any after 2 or 3.

- distraction, I play with the kids, do a puzzle in my phone, go for a walk, read a magazine!

- positive self talk.

- spending time with my hubby or friends, even if it's a quick coffee!

Elizabeth, these don't always work, sometimes I just have to try to ignore the anxiety and let it fade away in time!

Im really sorry you are struggling at the moment!

Love and hugs,

skye

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Thu, 10 Mar 2016 01:33:17 GMT

I have been working hard using different strategies to cope with my depression, anxiety & PTSD & thought some of them were working. I have been exhausted for a long time due to multiple stresses trying to care for my husband & left work last Oct to help me cope. I had tried many ADs early last year but gave up due to severe side effects I recently started a new one but I'm really scared of it.
I had had a very busy stressful week last week with insufficient rest. I planned to catch up on things this week but had to babysit my grandkids Monday pm & today I'm babysitting all day thus preventing me from getting rest I need. Hot weather meant poor sleep for a couple of nights & then my husband has become unwell so last night I was kept awake by him coughing. Due to his chronic condition even minor illnesses cause major problems. He has had a number of long hospital admissions over the last few years so I worry too much when he gets sick. We are supposed to go on holiday next week & I'm concerned about it being spoilt by my husband being sick. Every planned holiday for the last 2 years has been cancelled or badly affected due to my husband becoming sick at the wrong time. I need the break as I keep seeing all the work needing to be done while at home.
Sorry this sounds like I'm just grumbling. I have trouble saying no when I'm asked to babysit & I worry too much when my husband is sick. Telling myself I'm doing all thatI can do doesn't help. The doctor cant do anything until he is really bad and needs to be hospitalised.

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Thu, 10 Mar 2016 01:34:08 GMT

Experiencing increased anxiety & unable to calm myself down

Bluey_moon — Thu, 10 Mar 2016 01:47:41 GMT

Oh Elizabeth, you are not grumbling, sometimes we all need to vent!

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Sat, 16 Apr 2016 05:04:24 GMT

After 2 very stressful weeks I am currently feeling exhausted out of proportion to the amount of sleep I have had or the physical activity I've engaged in. I feel very lazy as there are things I need to do but I can't motivate myself. I suspect it is the anxiety from all the things which have been going wrong lately causing the tiredness. I am unsure how to help myself. I have tried walking but that just made me more tired making it worse.

Experiencing increased anxiety & unable to calm myself down

Snoopy33 — Sat, 16 Apr 2016 12:28:52 GMT

Hi Elizabeth

You have been so busy looking after and worrying about other people in your life - it's no wonder you are struggling so much! You need some 'me time'. Have you tried speaking to your Psychiatrist or Doctor about the current state you are in (extreme tiredness, stressed and unable to sleep) - they may be able to prescribe something to help you relax and get some sleep. I know it's not ideal to use sleep-aids etc. But it sounds like you have tried so many things that haven't been working so may be an option for you during this time. Have you started the new meds as yet? If so, I really hope they are not worsening your anxiety. One thing I was told by a Neurologist I saw a few years back was to practice focusing solely on what you are doing and block out all other thoughts. So if you were washing the dishes, you would only be thinking about things associated with that e.g. Temperature of the water, the smell of the detergent, where you need to scrub the items you are washing and how you are going to do it. It sounds simple but I found it extremely challenging as my mind tends to run on auto pilot. Half the time I don't even realize that I am thinking negatively until I start to feel bad and then I realise! How about you? I truly hope you got to go on your holiday but if not, is there some way that you can organise care for your husband and take a break yourself? I'm not sure on the extent of his illness sorry but just thought it might be something to consider. Maybe someone could visit and check in on him and you could prepare meals for him to have while you are gone... But all depends on his condition really.

You are certainly not lazy. You are responsible for looking after your sick husband, babysitting and goodness knows what else while you try and manage depression and anxiety. You deserve a medal! I think most people would say that they do the bare minimum around the house when they are feeling so terrible. Take your time and get to it when you feel up to it. Do you have any other family members - your children perhaps - that could help you with anything you need done? Are they aware of your diagnosis and how you are feeling at the moment?

Anxiety has always made me feel exhausted, especially during times when I was thinking/worrying all night. If you are feeling worse than usual for no particular reason, perhaps a visit to the doctor wouldn't hurt to check your bloods etc. I hope you start to make some progress soon. All the best.

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Sat, 16 Apr 2016 20:35:05 GMT

Thank you for your reply. When I originally started this post lack of sleep was a significant issue due to the weather & my husband being very unwell & worse overnight. Last time I saw my psychiatrist he increased the medication ( the previous month I was on 1/2 the lowest tablet a day) Now I'm on 1 tablet. I am unsure if the tablets are increasing the anxiety & tiredness. Over the last few weeks I have slept a normal amount each night so sleeping tablets won't help. Unfortunately I have my son & family staying as they have nowhere to live. This is really stressful so I hide in my bedroom a lot but I can still hear my DIL screaming at the kids (2yr old & 1 yr old) or my son. Plus last week other things went wrong eg my phone won't work, my computer played up & the lock on my back door jammed so we couldn't close the door for 1 1/2 days until my son was able to force the lock off the door so it could be replaced. If I was sure the extra anxiety & fatigue were the medication I would stop the medication but I don't know.

Experiencing increased anxiety & unable to calm myself down

Thejokesonme — Fri, 29 Apr 2016 08:07:17 GMT

Hi I am Will I know what you might be going through. My partner and my daughter have both moved out in the last few months and I had stopped taking meds for some time. I had a meltdown and have started taking meds again it's been for weeks now. I was having panic attacks they have lessened thank goodness, it's very scary.

Experiencing increased anxiety & unable to calm myself down

Elizabeth CP — Fri, 29 Apr 2016 21:53:32 GMT

Hi Will I hope you are feeling better. I'glad the panic attacks have lessened. I have stopped taking the meds & feel a bit better without them. My son & DIL have left so that is helping as well.