Tips for showering

[Alel]

Hello!

I struggle with taking showers.

I was wondering if anyone has any tips on:

• how to stop being afraid of showers?
• And how to stop procrastinating/how to stay consistent?

The feeling of being wet and naked just makes me panic. I don't know why. I ger dizzy and nauseous and start freaking out. 

I don't know how to just do what I need to even tho I don't want to or I'm scared to. I used to have alot of discipline in the past, but now it just dissappeared out of nowhere.

[sunnyl20]

Hi Alel,

I'm really sorry to hear that you are experiencing so much distress. I am glad that you have felt able to reach out here for support. From what you've described, it sounds like you're avoiding showering due to intense fear and physical symptoms. I understand this is likely very personal for you to speak openly about, but given how much it is interfering with your life, I think it may be helpful to talk to someone you trust about it. This could be your GP or a counsellor, or if you prefer to be anonymous you could contact one of the helplines like Beyond Blue's service. 

You do not have to answer these online but they may be something to think about - do you experience the same feelings when swimming or in a bath? Is it a particular part of your body that you find more distressing? Would it be an option to slowly grade up to full exposure of showering? For example, breaking the process of showering into separate body regions.

Different things work for different people, some of these may not be your thing and that is more than okay, but here are some suggestions you may like to try for when things feel really overwhelming or difficult: writing - writing down your worries and thoughts and what is going on can help organise your thoughts and get them out of your system and can help you see your thoughts from a different perspective, listening to your favourite music, hugging someone or a pillow, as mentioned before calling a helpline (Lifeline is 13 11 14), making a cup of tea or doing some physical exercise. You may also find grounding techniques helpful - they focus on shifting your focus away from your mind and back onto the present, they can involve controlled breathing techniques, meditation exercises and sensory exercises, it may be worth looking up grounding techniques to have a try.

Please do not hesitate to reach out when you feel up to it. Anxiety can be a very isolating and painful experience and you should not have to bear this alone. We are here to listen and support you. Take care Alel. 

[sallySurvivor]

I have issues with showering as well. I dont have any tips for getting over it unfortunately as i just force myself to shower every week or two.

i can suggest a ‘sponge bath’ if that is something that doesnt trigger you. I am able to use a wash cloth to wipe my face or arms/armpits more frequently without the awful feelings i get from a proper shower.

[sbella02]

Alel,

I'm sorry to hear that you've been having anxiety with regards to showering, this would understandably be causing you a lot of distress. Thank you for reaching out to us, we're happy to have you here.

I agree with Sunnyl20, perhaps some professional advice and assistance from a GP, therapist, or psychologist may be beneficial. They can also help you to track your progress and overcome your anxiety with showering such that it is not a stressful experience for you anymore.

I would also like to echo the previous suggestions surrounding ways to overcome these thoughts yourself, if you'd be open to trying these out. I'd start by recognising exactly what's causing you distress - is it the feeling of being in the shower? Is it the feeling of the water itself? Are you anticipating that something will happen when you get in? Is it a heightened feeling of awareness once you're having that experience that makes you feel uneasy? What feelings are associated with this experience for you, discomfort, fear? 

I have experienced similar feelings before in a few different areas, and I will generally talk to myself throughout the experience. I will remind myself of the benefits that will come after the activity, for instance. It helps a lot, talking yourself through how you're feeling and how you will be feeling after it's done. It gives you strength if you're feeling distressed or doubting yourself.

Are there other similar experiences that give you the same reaction, or is it just showering? Using wet wipes or a cloth as others have suggested may help, then working your way up to taking showers. If washing your hands doesn't give you the same reaction, you could even start there. Perhaps you could then move up to swimming in the ocean, or walking through a sprinkler, then once you can comfortably do these without feeling panicked, you can move up to something else until you're able to shower without feeling anxious.

I hope this advice helps! Please feel free to chat some more if you'd like, we're here for you.

All the best, SB