Hello Oz_twins
Welcome to Beyond Blue! Depression and anxiety can be the pits hey? I know what you mean about affecting work. I too have anxiety and depression. Over the years I've established a staying well plan that includes:
- seeing my gp and psychologist
- using tools my psychologist/s has/have given me. E.g. cognitive behavioural therapy and recently learning about changing belief and value of my stories I have that trigger my anxiety. This latest tool helps me big time. Can't believe the changes I've made. Have you been to your doctor and/or psychologist recently? Maybe you need to check in with them?
- grounding, meditation, mindfulness. (There are lots of posts here to help with this. Have a look under the Staying Well Forum)
- slowing my breathing. ( I'm sure you'd have learnt this awhile ago. It's just remembering to do it.)
- distracting and/or being active techniques. I go for a walk, look at nature, the birds etc, get out in the garden, go shopping, go to the movies, go out for dinner. Endless distractions.
- talking to my hubby about how I'm feeling.
I retired last year, up till then my anxiety would raise it's head regularly, especially when I was triggered. It took me ages to find out what the trigger was and by that time I'd gone into a slump (depression). I'd talk to my boss and close colleagues about how I was feeling (no details, just - I'm down at the moment. Working through it). They were all very understanding and supportive. I'm not suggesting you do that unless you really think they are going to be supportive of you.
Do you have ideas about what's triggered an increase in your anxiety? It's hard I know. I've only recently been able to identify it, by picking up physiological change in my body, e.g. increased heartbeat, head perspires. Real give aways for me. Then I look at what i was thinking about, just prior to the heart beat increase and look at the belief and value that goes with that thought. Generally, I challenge it now. These beliefs and values are usually around - I'm useless, good for nothing, always wrong, my work or anything I do is never good enough. I've changed these to:
- worked over 45 yrs, in reasonably paid positions across 4 states. I've been a valued employee in each org.
- graduated from uni as a mature age student, while working full time for most that time.
- been married 30 odd yrs to a wonderful man. Have 2 very spoilt cats.
Get back to us when you can and let us know how you get on. No pressure.
Kind regards
PamelaR
