Hello Disneygirl
Welcome to Beyond Blue forums. It is good that you have found us. We're a supportive bunch of people who have varying different things in our lives that we manage. So lovely to have you onboard.
Your relationship with your father sounds very strained and difficult. It's good that you're on meds and being seen by a councillor. You mentioned going to the ER, but do you have a GP that you see regularly? It would be good if you do, so they can monitor your physical and mental health. Part of a good anxiety management plan. Good to keep up the counselling too.
About experience with medication. Because everyone's experience with medication can differ it's not a topic that's discussed in these forums. You can discuss your medication with your GP.
Following are some tips from https://www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies. Not all the content is the same,added a little here and there.
I've used techniques for years and are successful (most of the time). Depends what's happening in my life.
Slow my breathing. When I get anxious my breath is shortened. So I 'focus' on breathing in for 3 and then out for 3. If I'm particularly panicky after breathing in I hold for 3, then on breathing out i hold for 3.
Progressive muscle relaxation. Remove yourself to a quiet spot. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly.Helps reduce muscle tension that often comes with anxiety.
Stay in the present moment. Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help.
Get to know your anxiety. Keep a diary or a journal and record how you're feeling, when it’s at it’s best – and worst. Find the patterns and plan your week – or day – to proactively manage your anxiety.
Challenge your self-talk. How you think affects how you feel. Anxiety can make you overestimate the danger in a situation and underestimate your ability to handle it. Try to think of different interpretations to a situation that’s making you anxious, rather than jumping to the worst-case scenario. Look at the facts for and against your thought being true.
Above all - Be kind to yourself. Remember that you are not your anxiety. You are not weak. You are not inferior. You have a mental health condition. It’s called anxiety.
