Welcome to the forums Yanish42,
Please know that you are in a safe space here and you will find lots of like-minded individuals who have either gone or are going through similar things.
Is your anxiety related to anything specifically, or everything in general?
I've found that when I am spiralling in my anxiety, I just need to stop everything. I put noise cancelling headphones on, lay on the floor and just try to block everything out and focus on my breathing. I have also found some apps very useful (I use Bloom CBT - they do a free 7 day trial, but there are other free ones out there) and focus on the breathwork (the breath minute is a really good one).
Have you spoken to your GP about your medication? Or have you got a psychologist you can talk to? My psychologist has been very good with doing work around challenging my thoughts. If you feel like you are able to at the moment, CCI has some amazing workbook resources to work through in order to try and combat the vicious cycle of anxiety (https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Anxiety)
In relation to anxiety and sleep.... I was seeing sleep specialists and using sleeping tablets for some time. I thought it was just me and how I was, but when I started cutting out the stressors in my life (I've recently resigned from an intense job), I found that the weight off my shoulders helped quieten the constant noise in my head and the pumping of adrenaline. This time last year, I would sleep 2-3 hours a night (with medication) and now I sleep 6-9 hours a night (with no meds). I've spent a lot of time doing breathwork this year, and I have to say, it pays off. But unfortunately, it is not something that is going to happen overnight. You have to make time for it and dedicate yourself to a routine - but trust me, it does work!!!
Some grounding/self-compassionate exercises are also helpful. My fave are:
- When I'm doing negative self-talk or I'm stressed, putting my hand on my heart and giving it a little rub (like telling yourself "it's ok" with some healing physical contact);
- Closing my eyes and doing an exercise where you listen for 5 different noises. Once you've done that, keep your eyes closed and try and smell five different things. I've found this one to be really effective when I need to shut my anxiety out as it allows me to focus on using my other senses which means I am focussed on the noises and/or smells and not the thoughts in my head.
I hope some of these help. Big hugs
