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Anxiety and swallowing problems
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First time posting,
I've just been diagnosed with anxiety and am seeing a mental health worker next week. For the last week I've been paying heaps of attention to my swallowing and it feels like I think so much about it I forget how to do it and then it feels like I can't swallow and I might choke. That triggers my anxiety even more and then it starts to feel like something is trying to come up almost like I might be sick but without actually feeling sick. Then it all flows from there and I get an even worse choking/something coming up feeling and the trembling hands and light headed ness kicks in. Does anyone else experience this and have any tips on combating it?
Thanks 🙂
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Hey KMTE
I think seeing the mental health worker will help so much, it's always helped me to see someone who can explain to me what I'm going through and why, so good luck!
Meanwhile, I think your symptoms sound a bit like you're panicking about the choking feeling. I've had a similar experience where I focused on my swallowing and breathing way too much to the point I thought I couldn't get a grasp of them, however, both are automatic and even though this feels scary, panicking isn't life threatening. So it's important next time you feel this to stop the flow. The panic and light-headedness is usually a result of over-oxygenating your brain as a result of your breathing quickening without you realising. To combat this you should try controlled breathing; breathe in for 6 seconds and out for 8. Take your mind off your swallowing and other anxiety symptoms by using grounding techniques; think of 3 things you can see, hear, touch, etc. These have helped me so I hope they do the same for you.
All the best 🙂
JellicoeGirl
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Hi there KMTE and welcome to the BB Forums.
Sorry to hear that you have recently been diagnosed with anxiety. But the good thing is that you are now doing something proactive to combat it. Good on you. I'm sure that seeing a mental health expert will benefit you greatly and will be able to teach you many self help methods to help you through your anxiety and to manage it well in future.
I also have an anxiety disorder (PTSD) and although I dont have a specific problem with swallowing, it is a common symptom of anxiety, especially during panic attacks. It should be noted however, that there are a number of illnesses and diseases which also have the symptom of difficulty in swallowing. So it may be a good idea to see your GP to rule out any other possibility.
For people with anxiety, the difficulty in swallowing occurs because of an over-sensitivity to our body. As you know, most bodily functions are automatic. You breathe without having to think about it. Your hand grips things without thinking about each individual finger. And when you swallow, you do so without consciously moving the muscles in your throat. However if you struggle with anxiety, especially during a panic attack, your mind becomes too focused on things that should be automatic, and you become overly aware of this. You can still swallow, but when you do so, it no longer feels like a natural reflex. The good news is that you're unlikely to choke, but your body is so overwhelmed with anxiety that what used to be an automatic response becomes less so.
How to help the situation? You can try taking a slow and very deliberate breath, and try to sip some water. This should reassure you that you are not choking and that you can indeed still swallow, and you are just overthinking the situation. Try to distract yourself by redirecting your attention to things other than your swallowing difficulties. If you are having an anxiety attack, try to ground yourself by counting backwards from 100, naming all the items on the table next to you, naming out loud the letters of the alphabet. Whatever you chose, the aim of the exercise is to distract you from whatever caused the anxiety in the first place.
I hope some of this advice helps to explain what is likely going on, as well as to offer possible ways to help you in the short term. In the longer term, I'm sure that your MH worker will provide you with tips and tools to help you develop your own methods in overcoming your anxiety.
Taurus
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Hi KMTE
Re the swallowing. Speak with your doc. I had (still have) similar type issue, and it is catarrh. Sometimes it feels like the swallow mechanism 'jams' or 'locks'.
The specialist I was referred to said it's management, and most people find avoiding dairy, wheat and citrus, or any one or two of those, lessens it. I think potato also affects me.
Try to relax your throat muscles anyway, that might help. I find it frustrating and sometimes a tad frightening, so one would think I'd be more careful avoiding ice cream (which I had for sweets and am now suffering ).
hugs
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Hi KMTE
Interesting re the jaw clenching. My jaw and upper neck used to ache, so I've tried to train myself to always have my teeth apart, not touching as is natural.
It's relieved the pain, ans as soon as I get ache, I realise I am clenching again.
So pleased you are getting things under control. The mind is an incredibly powerful thing.
hugs
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Hi KMTE
Just wanted to check in and see how you've been? I have the same symptom, swallowing is so hard, I have trouble eating, mainly have liquids. I know I've developed anxiety, have seen psychiatrist and psychologist, have had my throat scan and diagnosed with Hashimotos, my thyroid is currently swollen 19ml. I've been told this shouldn't affect my swallowing. I get throat burn, like lots of bubbles of air pushing up through my throat right after I've eaten. I go nowhere without my water, it helps to ground me when I worry, and I drink to prove myself there's no problem. I spit put my own saliva. I am booked for an endoscopy to check down my throat. I'm just not sure what symptom to attribute to what anymore. I hope you've found peace
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Hey sureJersey,
Sorry you find yourself in the same situation. Im travelling prettt well at the moment. We discovered i have acid reflux and heartburn which was contributing to the swallowing problem. Also i became too conscious of the swallowing so was doing it too much and always checking if i could swallow whicg
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