Anxiety has come back after years

[Goingtogetbetter]

Hi all this is my first post as new to the board. I suffered anxiety late years at high school, then again after the death of some close people. After working on this for a few years it was manageable and not really existent for the last 4-5 years. It use to stop me from enjoying social activities, work I always hid it but got anxious in meetings/seminars etc.. My anxiety makes me feel like I have to go to the bathroom constantly which is frustrating to know what is real and what isn't. Now after an event a few weeks ago it has come back. I'm speaking again over the phone to previous psychologist but they no longer see patients but is helping out where they can which has been great. Im thinking I might need to go back on medication (temp) to help as it's been a few weeks. I talk to myself to advise not as bad as I was and I'm stronger than I was previously I know that but I panic about things coming up. I'm using the smiling mind app to try and relax. Does anyone else suffer from these symptoms and what do you do to help in those situations. Feeling very tired and frustrated... Thanks 

[Jacko777]

Welcome Goingtogetbetter,

I love your name, that is the attitude you want to foster, you will keep going, looking for solutions till you feel better. You have mentioned the app and medication, are there any other tools you have used successfully in the past? For me it is usually all the little things that help me to feel better.

Have you tried meditation and breathing exercises? Slowing the breath can help a lot with anxiety, I do 4 seconds in, 4 out, not deep, I say 'relax' in my head on the out breath and let the tension go from my body, I focus my mind on the breath and the counting and gently refuse other thoughts, let them float off on a balloon or pigeon hole them for later. Meditation has helped me a lot to train my brain to focus on the positive and off the negative, it can feel tedious at first.

If I am faced with a future event I ensure that I am prepared to the best of my ability, calmly face all the issues and think through the possibilities then, let it go! If I have done all I can then more thinking probably won't help, if I feel anxiety about it I tell myself I have done all I can to prepare and any extra thought is a waste of my energy. It takes practice but it works for me. I tell myself 'I am the boss of my own mind and I won't think about that any more.' I make sure I am not getting anxiety and excitement mixed up, there is nothing wrong with being excited. I try to keep my focus on the present moment, not on something that happened in the past or might happen in the future.

The thing that is 'coming up', know that you will handle it, even if it doesn't go to plan, you will survive and you will learn. Love to you.

Talk any time.

Jack

[Goingtogetbetter]

Thanks jack. Today was a tiring emotional day but hey I survived the day.

Last time it was a lot of talking to the psychologist, breathing and acknowledging the fears but also that it can't hurt me. What's the worst that can happen. Calming techniques when I panic and visualising them going.

i just feel like I've lost how to do all this again and where to start. I've started with the smiling mind apps and also the reach out app. I've also downloaded some meditation apps but I find it hard to sit still as not good at it. But I know I have to start somewhere and build up.

i like your idea of letting it all go. As a person who thinks way too much I know this is something I need to do. I worry about tomorrow and the weeks ahead. I need to try and live in the now and not the weeks ahead. I'm trying to focus on this but it's hard. I keep getting anxious But am trying.

spoke to my doc today as he's suggested getting back into my fitness, I'm going to take some meds just as a temp and focus again on techniques. I think meditation will help me to settle me in the very short term. I have good work colleagues who are supportive and also family which is helping. Just very draining time at the moment and emotional. Very tiring. I ll keep posting updates as I think it will help. The part for me is my symptoms of having to go all the time it's bloody tiring and frustratin but I know if I can manage my thoughts like u have I will then be ok. I have to be kind to myself I know that and it will just take time. I really appreciate your thoughts and tips. I know I will come out stronger just have to work at it and this time keep the techniques good even when I am feeling ok. Cheers