Anxious about hot weather

[Ah_mei]

Hi, I am new here. I am 46 yo living in Melbourne with my husband and 2 kids. On Christmas Day, I started overthinking about the impending 3 days hot spell and started getting anxious. It hasn't stopped since. I took steps to ensure that the family stayed cool putting on the aircon or by going to places with a/c. We survived but I found myself worrying about the next heatwave in few days time.

We we are also planning a trip to Singapore in 2 weeks time for about 4 weeks to visit families. I dread the flying. Had a couple of panic attacks before on the plane. But the worst part is the sleeping arrangement, with all 4 of us cramping into a room. Here I go again, overthinking it and causing my anxiety level to shoot up.

i started to plan and manage my trip by downloading movies to watch for distraction, yoga and meditation programs and music, trips to swimming pools and indoor places, etc. I am trying to take control of the future, but my anxiety level would not come down. I am not eating, always feeling bloated and thirsty, and having bowel problems. My head spins a hundred miles an hour and I am having problems sleep. I tried the smiling mind this morning at 4am and managed to get 3.5h sleep.

i am seeing my GP tomorrow, and am hoping for some medications to control my racing mind. She may recommend other forms of treatment like counseling. But from what others say about waiting time and my overseas trip, it may b a while before it starts.

can anyone suggest some things they have done to rein in their anxiety? I will really appreciate it.

thanks.

We

[Nurse_Jenn]

Hi Ah mei,

It is great to see you posting on the forum. This is one of the many steps you have already started to get your mental health back on track. Having anxiety is quite common and taking steps early to get it under control is a one of the best strategies to undertake before it gets out of control. You have made an appointment with your GP and engaged with the great app Smiling Mind. Optimistically you will be able to get an appointment with a psychologist or counsellor before you get on the plane and visit your family in Singapore. A good treatment for worry/anxiety is Cognitive Behaviour Therapy (CBT). It is performed in collaboration with a counsellor and helps you to understand how your thinking and behaviour contribute towards your feelings and what you might do to break the cycle of worry.

If you are unable to get into the psychologist right away, there is a program online called Mindspot that many people have had success with. It is online CBT and you engage with a counsellor by the phone as well as do work on the computer. If this is something you might be interested in, the site is www.mindspot.org.au

Other things that can help include exercise as well as talking to others about your level of anxiety. I wonder if you have a family member or friend you can talk with on a regular basis about your feelings? If you do not, then might I suggest you call the beyondblue support line on 1300 22 4636. Having a conversation about your anxiety can often help and this could help get you through until you see your psychologist.

There is a book on the beyondblue website that goes through many different ways to manage anxiety. It can be found here http://resources.beyondblue.org.au/prism/file?token=BL/0762

I personally have had the experience of developing a fear of flying and I was able to get past it by engaging with a therapist that specialised in CBT. It only took a few sessions and I had some take home strategies including only allowing myself a set amount of time to worry about the flight. I then had to visually put the worry in a box and close it and put it on a shelf. Putting structure around worry can be really helpful and is one of the strategies that can be learned in sessions with a therapist on via an e-program like Mindspot.

You are well on your way to getting support.

Wishing you the best possible outcome,

Nurse Jenn

[Ah_mei]

Thanks nurse Jenn,

Been to the GP, she gave me some low dose, longer acting benzo as a temp patch, and we will be doing a mental health plan for the next visit. The idea is that the meds should give me some respite from the anxiety, so i will only need to take them as needs arise. The meds did work but only for a short period, after which the anxiety sets in again. I find myself taking them all the time (4-6 hourly). I am still constantly thirsty, and tired from interrupted sleep and fidgety in between taking my meds. I am still not eating much as well, even though i am hungry. A mild weather (25C) is enough to agitate me. I can't do the meditation anymore. All i want is to keep busy, surround myself with people and activities (like in the middle of a vibrant business) just so that i can be distracted. Without the meds, i feel that i am spiralling out of control. I am exhausted, and i only started feeling anxious for 1 week. I don't know how to go on. Every hour is a battle. My kids are great, but i think they are worried for me, which i hate. Am i rumbling?

Does anyone have any suggestions? I am still waiting for mindspot to get back to me.