How to calm down when overwhelmed

[askignquestions]

Two situations.  The first was an isolated incident yesterday-I was in a high stress situation (dealing with taking time off Uni for anxiety) but was doing ok.  But all of a sudden something came over me.  I started to cry, had a hard time breathing, I couldn't connect thoughts, and apparently went real white.  Could that have been an anxiety attack?

 The second is something thats been going on lately.  I feel very overwhelmed often.  I have so much negative energy that I have to run or punch things or something of that nature.  I try anything I can think of to calm down, but nothing works.  I'm actually in that right now.  I don't know what to do anymore, because I try everything on my list of things to calm me down.  But the energy just keeps coming.  The only thing I know works is hitting something or being so restless until I literally tire myself out and fall asleep.  But neither of those solutions are good solutions.  Especially the hitting.  Although it does work.  

 I need help, or suggestions.  I feel like a little kid who is overtired and is throwing a tantrum.  I know I am exhausted from the constant anxiety and from not sleeping, but I need practical things to help me actually calm down, rather than tire myself out.

Thanks

[White_Rose]

Dear Asking Questions

I think in your first situation you had a panic attack. Certainly the symptoms fit, but it is always possible it was a health concern. Certainly a good idea to get checked out if it happens again.

Your second situation is more difficult to manage. I have been in both places so I get how you feel. It requires practice to manage these feelings. Not just when they happen but in your everyday life. When I have a panic attack I tell myself it will pass, it has always passed and it cannot harm me. I visualize myself floating down the river in a little boat. Standing on the bank is my panic, jumping up and down, looking very prickly and fearsome. But I am safe in my boat floating past. Find an image that works for you and practice 'seeing' it. The more quickly you can engage with this image the quicker you will control the situation. I also try taking a few deep breaths followed by slow, even breathing. And again you need to practice this when you are calm so that it becomes an automatic response to stress.

Being overwhelmed is a more tricky job. Certainly start breathing as above as this helps any stress. No more than five deep breaths as you may become hyper-ventilated. Running, boxing etc only increases your adrenalin which is what you need to dissipate. I sit down and concentrate on what is on my mind. Not easy at first as your mind is racing. Again, practice when you are calm. Focus on what is happening in your brain and try to pick it to pieces. Where is the anxiety coming from? Why is it distressing? What can you do about? Can you think of a different solution?

Now all this may sound sound new age thinking or a pointless exercise. Try it when you are OK. Remember what you were thinking the last time you were overwhelmed and try to gently go through your thoughts. If it feels scary just have a brief glimpse and leave. Gradually venture further in until you can manage the anxiety and look at what is happening, why and how to change your thinking.

Look up neuroplasticity. You may find that helpful. Would like to know how this strikes you.

Mary

[Narniakid]

Hi askingquestions,

I'm confident that your first situation was a panic attack. I have experienced similar symptoms, and unfortunately, sometimes they strike at any given moment, and there's not much you can do except try and exit your situation and find somewhere you can close your eyes and breathe.

I'd avoid using punching/boxing as a method of calming down if you're feeling extremely anxious, as it will only get your heart rate up and keep those panicked thoughts going. However I do recommend you use it as exercise when you're feeling more positive and upbeat, as exercise is a good long-term treatment for depression and anxiety. 

Breathing techniques - breathe in for 10 seconds, breathe out for 10 seconds, and repeat - are the most effective tool regarding calming yourself down during an anxiety or panic attack. 

If you want some more information, I'd strongly suggest reading up on the resources here on the website.

Crystal

[askignquestions]

Thanks guys.

I've been over the top overwhelmed with the paperwork and red tape of going on leave.  I think it works out, but there were so many special considerations I had to think about.

I'm starting to agree that I had a panic attack.  It didn't occur to me mainly because I've always thought your heart had to pound, and mine seemed normal.  But maybe everyone is different.

I can try to use logic and question my anxiety when I'm overwhelmed, but I don't know how well that will work.  I guess thats why you said to practice when I'm not overwhelmed, Mary.  Breathing is hard even in a normal situation, probably because I'm in a constant state of anxiety.  But counting my breaths is probably a good way to refocus, Crystal.

Its going to take a lot of effort to not react physically when I'm overwhelmed. I already try to stop hitting, and I just find myself doing something else physical.  But I can try.  I guess thats all I can do.  

Valerie