Anxiety

[Belieber95]

Hi was wondering if there are any techniques to help with anxiety I have used the 54321 and breathing exercises and the alphabet but my anxiety/panic attacks come back after a goodnight sleep

[Bob_22]

Hi Belieber95,

Welcome to the forum and thanks for your question. Love the username. There are some helpful relaxation techniques for anxiety listed on the beyond blue website here: https://www.beyondblue.org.au/get-support/staying-well/relaxation-exercises 

I have personally benefited from the breathing techniques in the past and have used the calm app. However the calm app is paid and the exercise is pretty much the same as the one I provided a link to. I hope this helps and keep us updated on how you go! 💙

Bob

[Belieber95]

Thanks I have tried a few of those the other day it sort of helped but I'm now trying to see a dr and get professional help 

[jaz28]

Hi there,

Mindfulness usually helps me, but anxiety can make it hard to stay present. You need to learn strategies to challenge the anxious thoughts - have you seen a psychologist about your anxiety? They will recommend the best way to treat your anxiety.

I find apps like "calm" and "smiling mind" are good too if you need some guided meditation or exercises.

I hope your anxiety improves soon,

Jaz xx

[Bob_22]

Hi Belieber95,

Thanks for the update! Great to hear that you will be seeing a doctor shortly. Hopefully they can refer to you a mental health worker for cognitive behavioural therapy. Please keep us updated on how you're going.

Bob

[JED1980]

Hey! 

I have named my anxiety. His name is Pedro.

He can be quite the annoyance, and pop up when i really do not want him too.

My technique (and i do realise its not for everyone) is to put him in a box, shut the lid and push it into a corner.

You can always visualise other things, such as telling your anxiety to be quiet.

Seeing your doctor as you mentioned is great. They can refer you to someone to get some stratgies in place and explore methods that work for you.

Let us know how you go.

Jx 

[Belieber95]

I'm doing better there is this site called This way up it helps with anxiety too and I can't see a counsellor until January 

[Bob_22]

Hi Belieber95,

Thanks for the update and I'm glad to hear you're doing a bit better. I used that website too! I did the course on mixed depression and anxiety and found it very useful. It takes a few months but is well worth it so I can recommend it. I pretty out each lesson so that I can flick back to it when I need it. Sorry to hear you can't see a counsellor till Jan. It is a tough time of year. Both my psychologist and psychiatrist are on leave till Feb. Hopefully  you can fill that time with using some of the techniques you learn in lesson one of the this way up program. 🙂

Bob

[therising]

Hi Belieber95

Wondering whether the sleep factor is a trigger, based on what you write. Do you know exactly how you're sleeping? For example, if you're facing sleep with sleep apnea, sleep apnea can be a trigger for anxiety. On the other hand, if sleep is highly recharging, do you feel the recharge as hyper activity when waking? Is there some need to relax that kind of activity or perhaps channel it into some form of morning routine that'll discharge some of the energy? Do you tend to dream a lot (nightmares included), which impacts your nervous system while you're sleeping? Can you perhaps feel the impact on your nervous system when you wake up? Maybe you're going to sleep with stressful thoughts, the same thoughts you're waking up with. So, it's as though there's been no conscious break between thoughts. I know I ask a lot of questions but I can't help but wonder where it is that a constructive difference could begin for you.

I feel for you so very much as you begin each day under great stress.

[therising]

Hi JED1980

I like that, naming your anxiety. Highly constructive. I think I shall name mine 'Dawn'. She typically surfaces when I'm on the dawn of much needed change (out of intensely stressful life factors) or on the dawn of some revelation that leads me to waking up to exactly what it is that's leading me to anxiety. Hope that makes sense. Dawn is a serious stresser and she can sense anything stressful/anxiety inducing. While helpful in pointing things out, leading me to become more conscious, the need to put that part of me in a box and perhaps say 'Let's address this together later' is definitely a need that's felt at times. Compartmentalising is a tough one to master, that's for sure. Your tips and wisdom are much appreciated. Your perspective is deeply valued 🙂