Bad Anxiety can anyone recommend any helpful techniques?

[Kaywolf909]

I’ve been having trouble with anxiety since 2016 but now it only seems to be getting more harder to cope I’ve been put on medication which only seem to make it worse as I now get nausea and sweating so I got switched on to another medication but my doctor told me I should work on techniques to control my anxiety a lot more since I seem to go more into a panic attack the longer he was seeing me I would be so grateful for anyone’s help to stop making me feel so nauseous when I go out in public and I suffer both from anxiety and social anxiety if that helps

[Psychologistry]

Firstly, what has happened? When do you get panic attacks? Why? How serious is the problem?

I would definitely like you to share the answers, so I can understand you better, but if you don't feel comfortable, by all means, you don't have to.

Now, think about all the times you had panic attacks. Reflect on yourself. Was it really that bad? It may have been something stressful and all that, but you need to look back on those moments. Did I make an effort to calm myself down? Or did I simply let fear take control of me?

After that, you need to develop an individual plan of action to prevent such panic attacks. When you do experience them, try taking deep breaths and saying to yourself: I can do this. Or reminding your brain that "It doesn't matter if you mess up". Sometimes, admitting that you will fail from time to time can really help too. And try to be rational. Challenge your thoughts. Think it through. Is this really going to decide if I survive or not? Visualize yourself as a calm person, with no anxiety at all. Focus and concentrate on a random object.

These strategies can help when you are facing something that seems stressful. I would suggest you put some effort into writing a diary. Then look back at it. Listen to some music, from time to time.

Those strategies can help you cope with your anxiety. Hope this helped you.

[baet123]

Hi Kaywolf,

Welcome to the forums and it is great to have you here. There are many people on these forums who have been through similar situations as the one you are in at present and I hope that you find these forums beneficial 🙂

You mention that your doctor advised you to work on techniques to control your anxiety. I believe this is good advise but at the same time controlling your own anxiety and engage in 'self help' techniques/methods is far easier said then done and often requires professional assistance through the form of therapy (psychologist and the like). Have you ever considered seeing a psychologist or someone who is able to provide you with techniques that you are able to work on? In my opinion the most successful treatment method is a combination of medication and therapy for prolonged and sustained periods of time. If this is something you wish to consider, please discuss with your GP the possibility of setting up a mental health care plan which will provide you with subsidised psychologist/therapist visits.

A psychologist will also work with you to improve your levels of social anxiety and will explore intervention methods including CBT and DBT. Cognitive behaviour therapy helps a person to change unhelpful or unhealthy habits of thinking, feeling and behaving. CBT involves the use of practical self-help strategies, which are designed to affect positive and immediate changes in the person's quality of life. This may be extremely beneficial to your situation. You may also wish to work on exposure therapy with your health professionals. Exposure therapy is intended to help the patient face and gain control of the fear and distress that was overwhelming.

It is also a good idea to ensure that you are getting enough sleep, eating a well balanced diet, engaging in enough exercise daily and receiving enough vitamin D.

I look forward to hearing back from you shortly.

Regards,

Nicholas.