The physical side of anxiety

[AnxiousAndy]

Hello,

I have suffered from anxiety for a good portion of my life with my anxiety being quite high the past few months due to life changes, such as a new job. I am taking medication. The medication has certainly helped me cope day to day, however I often wake up with several physical signs of anxiety. Not only do I have sleeping issues (every night = frequent waking, waking well before my alarm; most nights = trouble falling asleep), but I also feel nauseous, nervous/panic and lack appetite. This happens every morning leading up to work. I was wondering if there is anything people know of that could be helpful managing "in-the-moment" anxiety. I have tried mindfulness, breathing exercises, writing down thoughts, exercise, questioning thoughts, trying to change my focus... I feel like I have exhausted many of the common actions, so am wondering if anyone has had success with a certain OTC medication or herbal supplements/teas (I often enjoy a peppermint tea)?

[MarkJT]

AnxiousAndy, did you have all of these things going on before you started taking the meds? If not, i would suggest that you need to go back to the GP or the psych and discuss a change of meds. Sleep is so critically important that you need to get that right (obviously!).

With the mindfulness, have you tried the apps, "Smiling Mind" or "Buddify"? How long did you practice it for? I found that when i persisted with it, it worked a hell of a lot better but saying that, everyone reacts differently to coping mechanisms.

I drink 5-6 cups of green tea a day and found that once i started doing that, it helped me stay calm and think better during the day. Give that a try?

Prior to going to bed, do you drink any alcohol or caffeine drinks? If so, cut them out and would even go a step further and cut them out during the day if you can.

It is exhausting battling anxiety and you are not alone in your journey.

Mark.

[Starwolf]

Hi AnxiousAndy,

The symptoms you describe were once part of my everyday life so I feel your distress. Hopefully, they will gradually subside as you become more comfortable with the change brought on by your new job.

Have you tried camomile tea or valerian tablets ? Please keep in mind that otc natural remedies seldom have an immediate effect. Ongoing treatment is often required.

The same applies to mindfulness. Like many others, I have found it to be the best antidote to anxiety. But it demands time and persistent daily practice (preferably when all is well) to become effective when most needed.

The Smiling mind app has been helpful to many. You could also google Relaxed body scan.

Kindest thoughts.

[Grace888]

Hello AnxiousAndy

I am so sorry you are feeling this way. It can feel so much like unnecessarily hard work. That's why I would second the suggestion of going back to see your doctor.

Sleep

Sleep has always been a challenge for me, to the point in the past of not wanting to turn the light off at because that's when the sad and scary thoughts would start. When my sleep goes out of whack I now know that it's the first sign that things are beginning to go a bit off kilter. It may be different for you though. I started using the Calm app recently and it's been a big help. Play one of their deliberately soporific 'sleep stories' and I'm out for the count in 15-20mins. The Smiling Mind app is also good.

Exercise

When I'm super strung out I find that the best cure is brisk walk around the block while concentrating on the sky and trees and people's gardens. I find 'mindfulness' on the move is easier than sitting in one spot - especially when I am really keyed up. It also helps me to regain perspective- to remember that there are things like the sky that are bigger, more beautiful and more enduringly important than the comparatively insignificant world of work with all its artificial deadlines and petty office politics.

Eliminate

This is only from my own experience, but sometimes the key isn't in supplementing the things you are already doing, but rather in eliminating some of them. Get to know your 'triggers' just as you would if you had allergies. I don't drink coffee the way I used to because too much puts me too close to the edge of a panic attack. I also create boundaries between myself and 'triggering' people and situations as politely and respectfully as I can because if I have too long an exposure to them I will have an 'allergic' reaction - I will feel sick in the stomach, my psoriasis will flare, and I stop eating. I figure that if, for instance, eating too many grapes gives you hives then you'd stop eating so many grapes. So, what's the difference?

In the workplace creating boundaries is challenging, but you can limit your exposure to toxic people while still being professional. You don't have to get drawn into gossip and negativity. And you don't have to take your work or your thoughts about work home with you,

I wish you all the best AnxiousAndy. I've been in the place you're in and want you to know that it will get better.

[romantic_thi3f]

Hi AnxiousAndy,

Thanks for your post.

There are certainly lots of great suggestions here and what works for some won't always work for others as you probably know already. It concerns me a little that you've said "you've exhausted these options". Part of the panic response can often involve increased breathing, misguided thoughts and not being in the moment. Can you tell us more about what you've tried and how it's not-worked for you?

and onwards to some suggestions -

Sleep

- This is where these mindfulness and breathing techniques can come in handy. Sometimes people like to do it on their own where as others prefer an app. From an app you can choose ones that are guided (a voice telling you to breathe or focus on releasing the tension in muscles), timed, or just relaxing music such as the sound of rain. Often - but not always - people try apps like these hoping them to work straight away but it's important to remember that it's a practice.

- Wind-down routine. How do you wind down to get to sleep? Do you watch TV or play games and then go to bed, or do you read? This transition in itself can change the way to get to sleep.

- OTC - I use Swisse Sleep and have found it helps more so in the process of getting to sleep. It's OTC and with herbal ingredients.

Nausea

- Is this before or after you've eaten? Reducing the size of your meals can help and trying to switch to frequent eating rather than three large meals a day.

- When you do eat, take your time. Eating meals in a hurry can contribute to indigestion and nausea.

- When you do get nausea's, try to remind yourself that it is just stress and anxiety. Often people can associate physical symptoms like nausea with much larger issues and get health anxiety.

- OTC - Ginger. People like ginger tea however I use ginger tablets. You may want to start with a brand like 'Travacalm' which is only a small amount of ginger for nausea when travelling and see if that helps.

1/2

[romantic_thi3f]

Appetite

- As said before, try to eat often. Not sure what kind of job you have or how many breaks you get but the more you can take advantage of them the better it will be. You can prepare by bringing
along some food so that it's easier to just 'grab and go' - things like muesli
bars, crackers and cheese, yoghurt and fruit are great options.

- Set an alarm. It can be a vibrating one if you don't want your co-workers to know. This can remind you to
hydrate and eat. It can seem silly but ultimately if it helps you eat and stay healthy then it doesn't matter. The more that it can become a habit the easier that it will be.

- Hydrate hydrate. Water can be very helpful and juices can be a great way to get some nutrients in when you've lost your appetite.

- OTC - There's nothing significant here that I'd recommend. I wouldn't suggest taking a multivitamin unless you need it otherwise it's just money down the drain. If you were losing weight and not eating then I'd recommend to get some blood's done just to check you aren't low on any vitamins and minerals.

Also - the ginger is universally quite helpful where as the Swisse Sleep can be a bit of a hit and miss for some people, and it's also a bit more costly! So feel free to choose what works for you
but know that what works for some won't work for others.

2/2

[Blue_Jane]

Hi Andy

My only add to the great suggestions above is a turmeric tea about an hour after before bed. I find it calms my whole nervous system. I just get a cup of milk, a teaspoon of powdered turmeric (you can just get it in the herbs and spices part of the supermarket), a teaspoon of honey and slowly mix it together over a low heat on the stove. You don't want the milk to boil. Once its all mixed together and warm I pout it in a mug and add some cinnamon.

Hope this helps.