What do I need to do for "situational anxiety"?

[Hope_for_the_best]

This is my 1st post here. I am a nervous person. When I am stressed out, I get very distressing symptoms, but after the stressful events, I am completely back to normal. This happened to me twice in the past 6 years. The first time was in my undergrad. I was very stressed out with exams for two semesters and I struggled to swallow food some evenings. I also got panic-attack like symptoms, e.g. racing heartbeats and shortness of breaths. That continued for a while after the exams. I went to a clinical psychologist and she reassured me that I was simply stressed out. I took her advice to enjoy my semester break and I recovered without any further support. Now, I am approaching the end of my postgraduate and writing up for my thesis. 8 months ago I was stressed out again because of data collection. The whole process seemed endless and the frustration set off another episode of intense anxiety. I felt awful on and off for several months. My muscles tensed up some mornings and I struggled to walk back to my office. I also had strong aversion to some daily bad smells, e.g. poops, as if these smells would harm me. When I finished data collection and made good progression of writing, I started to get better on my own, again without any support. I now feel completely normal. My psychologist reassured me that I was again stressed out and not having a disorder. She says I made very good progress in coping with stress and it is unlikely that I will develop mental disorders. However, I am still worried. I have family history of mental problems and I think I am predisposed to one. The two episodes were so bad that people around me thought I had an anxiety disorder. I don't wish to have stress like this anymore. What should I do for such "situational anxiety"? Do I go to a GP now or when I get stressed out again? It is strange to see a doctor if I don't actually feel unwell. Thanks for any advice.

[CMF]

Hi HFTB and welcome,

Thanks for sharing you story, i was really interested in reading it a i think i am the same. I get anxiety over a particular thing but when the situation is resolved or has passed i often feel better.

I don't have a solution for you unfortunately, however an curious to see what others say. Are you already seeing a psychologist?

Wishing you well.

cmf

[Hope_for_the_best]

Hi CMF,

I am so glad that I am not alone! My situational anxiety symptoms are very unusual. My friends all struggle with sleeping when they are stressed, but I can always go to sleep. I just struggle to push through other anxiety symptoms when I am awake, at times of intense stress. Yes, I see a psychologist regularly, but when I am overseas. I only moved back to Australia 8 years ago, but I still go overseas every year so I get to see my psychologist. I haven't quite found the support I need in Australia yet (still trying). There is a lot of support for mental illnesses here, but not so much for anxiety over a stressful situation. I am not sure whether a GP can refer me to a psychologist here if I am not diagnosed with any mental disorders. Let's see what others say.

Wish you well too!

[CMF]

Hi,

When i was pregnant my GP was concerned i may get most natal depression as i did not have a support network. She referred to a psychologist whom i saw while pregnant, even though i was ok at the time. It was more so i would have someone to go to if i needed it later on, so you probably can get a referral if you explain what is happening.

cmf

[Hope_for_the_best]

I started to feel bad again as I need to present in a conference next week. Most students present in two conferences and I just need to make up the number before I submit my thesis (I did one last year). Strangely though, public speaking is not something that I fear a lot; I could manage talking in front of 1000 people. My anxiety comes from going to the conference venue itself. That conference usually happens in the CBD and I need ~30 min by bus. But then this year they have it in another suburb, which I need to travel for another 30 min by train. This stresses me out given that there is extensive construction work these days and the travel time is going to be longer. I requested the organizer to put me in the afternoon session, but they haven't responded. I am scared of the return of the anxiety symptoms I got back then (like lumpy throat, gagging, muscle tension, cannot control my breathing etc.). Yesterday while I was discussing the conference with my supervisors, I was restless the whole time. I made myself think of something relaxing and tried to breath slowly. I felt as if a big gas bubble was trapped in my tummy (like the feeling when you drink coke very quickly); I could not get rid of it by farting or burping and the pressure made me very uncomfortable. I could not get myself under control. My supervisors were wondering whether I was okay. I said yes but not quite actually. Thankfully, I made through the whole meeting and afterwards, I had a big burp and got instant relief. I did not eat/drink anything that gave me gas though, probably I was too nervous and swallowed too much gas. I have tried very hard on breathing techniques, but I simply can't do them myself in a stressed state, unless someone instructs next to me. I am worried about something like this happening on the day of conference. How can I make myself more confident of myself in coping with stress? Thanks for your advice.

[ro63]

Hi H,f.t.b, Firstly give yourself a huge rap for the confidence you do have in public speaking ,I would curl up and porobably throw up, if I had to get up in front of people.Can I suggest maybe doing a dry run to the venue and just walking around outside ,inside all around listen to music on the way there a fav song that gives you a boost ,then day of, play the same song again and use it as an NLP (you tube has some tips on this) to set the mood up positively ,also Tapping is something that has helped me from time to time too ,All the best ,Ross.

[Hope_for_the_best]

Thank you Ross. Everything went well in the end. The organizer put me in the afternoon session as I requested. I did not do a dry run to the venue though, as it was literally down the corner of a train station. Music helped, but the most helpful part was arriving at the venue just in time. The stress of getting there on time was quite intense! Anyway, all done now 🙂

P.S. One thing I find helpful with public speaking is to speak aloud and slowly. I was born with a loud voice and I speak up with ease. That is a huge advantage. I was quite nervous when I needed to present in front of the class back then, but guess what? The teacher praised me for being very calm and confident, which was obviously not the case! Since then, I stopped getting very nervous with public speaking. I just speak aloud and slowly and that always turn out well.

[ro63]

Hey, so glad it went well for you ,and thanks for the tip ,all the best for the future,Ross.

[Hope_for_the_best]

It has been a few months and I am glad that I got better on my own again this time. The biggest trigger sounds like the tension between me and one of my supervisors. Thankfully it is well-resolved and I feel "normal" again in a year. I feel as comfortable as before in the mornings. I still feel uncomfortable on windy days but walking back to the office is less agonising. I am more comfortable with smells even though some still get to me. I think my problem is a sensitivity to stress rather than an actual illness.

However, I still feel frustrated when I get into an episode of "situational anxiety". I have been talking to a counsellor over a helpline. She is not as helpful as my regular psychologist overseas but at least she is there to listen. She is aware of my situation but she has no idea what to suggest. I asked her whether a GP would refer me to a psychologist if I am not diagnosed with any mental illnesses (which is the case for me as I completed a professional assessment from MindSpot saying that I am okay). She says a GP will likely refuse to write me a referral because a diagnosis is required. I am yet to graduate from my postgraduate studies and I feel that I want someone handy. I don't wish to waste my time and money to go to a GP and not get anything. I tried the school counselling centre but unfortunately there are so many students and I still cannot connect with a counsellor after months. Since I still haven't got a job, I don't have the money for psychologist visits if I don't get a referral. What are your suggestions? Thanks.

[Natcamillo]

Hello, and firstly hope you're doing ok at the moment. I hope by sharing a little of my story and my experience with doctors might help in some way.

Last week I was diagnosed with situational anxiety by my psychologist of 3 years. It's taken a long time to get to this point of diagnoses with several sessions eluding to how my anxiety would occur. I'd still experience high levels of anxiety even after learning good coping mechanisms.

In my second last session with him, I revealed some horrific details that I've been unable to get out of my mind for several years and I think this was a massive help for my psych to understand my anxiety better and the triggers.

He gave me more helpful tools for calming down and for mentally understanding why my anxiety would occur, what the underlying issues might be and how to logically think about how I can try to control these intense feelings when they occur to me.

I also have some ptsd because of these life events dealing with domestic violence. Some anxiety triggers can involve wind in trees and things like that in nature are out if my control. Using my coping tools may not get rid of my anxiety during moments like this but they do help me process thoughts better.

Keep searching for a psychologist you trust and can talk to easily. They do exist.

Now, onto the referral to psychologist from your gp. You can request a mental health plan which can get you free or heavily subsidised psychology sessions. Ten a year I think. Conditions apply so this may not be an option for you but there's no harm asking.

Before seeing your go for any referral, find a psychologist first. your gp will need their details.

Find one you like (you may have to pay for the first session using this method) but ask then how best to get a referral from your gp which may include a short letter explaining how they might be able to help you.

Hopefully this makes the referral experience much faster and easier and then you'll have more consistent access to the psychologist of your choice. It'll be worth it in the end if they can assist with your anxiety.

Good luck with the puzzle of life body and mind, but with dedication and an open mind you may find what works for you to improve your life. Don't be hard on yourself, everyone has something to deal with, they just may not know it yet, you're on your way by seeking help.

Peace!