Not sure how to cope or how to fix this...

[Donkion]

So, I just started getting strong anxiety about a year or so ago. I started having panic attacks to the extent where I'd have to go to hospital because no one really knew what was going on (including me for that matter). Finally we started realising it was anxiety/panic attacks. I wish I could say why I get them or why it started, but it just kind of happens randomly. 

When it happens I get strong tremors, prolonged vision, I can't breath, chest pains and everything goes numb... That's when the depression pops in, when everything is so painful that I just can't feel anything physically because the mental pain is so strong.

At the moment I'm on medication for it. I can't say it's completely stopped everything, but it's definitely stopped the anxiety attacks from happening for no reason and I am very open to trying new ways to stop the anxiety as it is getting a lot worse.

I'm trying super hard to get this problem sorted, I guess I'm lucky in a way that I have such a stubborn personality... 😛 I have a headspace counselling appointment booked in for January (They were booked out until then!), I have a doctors appointment in two weeks and he will be organising counselling when I go to that appointment. I am also aware of the online support groups/chats and always turn to them for help when I need it (Which is why I'm here i guess).

My problem at the moment is, I don't know what to do in the mean time... I'm having more and more anxiety attacks and just feeling anxious about nothing i guess. But i seem to just get it all the time. I know I'm a strong person, but it's all getting too much... It's so hard to wait for help. 

I'm not getting any sleep, my eating habits are either too much or nothing (simply because I'm comfort eating or thinking too much to eat) and I', too exhausted to do anything. 

I'm lucky I have a stress-free job and I love my job at that, but I can't seem to do everyday life things and sleep is practically impossible... I don't know what to do in the meantime to help myself get over these small problems. Especially the sleep...

and I'm ranting again... i get like that sometimes 😛 

Any help would be appriciated as this is all new to me... I'm in a terribley good mood at the moment (which is always when i tend to seek help), but I know soon I probably won't be, but reading about your personal experiences and help will make me feel a bit better 🙂

[Chris_B]

Hi Donkion,

It is especially hard to sleep when your brain is wound right up from anxiety.  Despite resisting it for as long as I could, exercise actually does help - even if it's a brisk walk around the block for twenty minutes.  

If I wake up in the middle of the night and cannot get back to sleep, I will turn to reading as I find concentrating on that will tire my brain out.  Watching TV not such a good idea as the light from the screen will stimulate you too much.

When I lie down to sleep at night, I always listen to either podcasts or audiobooks because with silence my mind wanders and I can get wound up.  I find listening to the voice or the story is quite soothing and I'll get caught up in that too, sometimes even picturing the words appearing as the person speaks them if my concentration lapses.

All of the above are forms of staying in the moment and focusing on your body now - anxiety takes hold because of panic about something we believe is going to happen, or panic about something that has happened already.  Bringing yourself back to now can help.

Manual activities that require concentration, like folding washing, doing the dishes, gardening etc can also be good.

Anyone else have some tips?

[sos54]

I hope your appointments went well and even though this is older and you may not be in need of ideas I thought I would put mine out there for anyone in a similar siutaion. I think Christopher has great ideas there. I resisted exercise too but find even walking for 30 mins in the morning helps me sleep better - the hard part is staying awake that long lol as I get up earlier to walk.

In terms of sleep I have found a few things helped me. Your body needs to know the difference between night and day so I try and get sun a little in the afternoon or at least light and then have lights dim at night. I never have bright lights in the bedroom.

My mind races constantly particularly when i am stressed or worried about something so I try to get myself very tired so at least I sleep solidly when I do go to bed. I battle that as I like night better then day lol. I have found learning to do some relaxation/ meditation helps and at times I have done it when i went to bed. I never can completely stop my mind but t s amazing when you try to physically relax your body bit by bit how you see how tense you are.

 My next idea doesn't fit with the idea of no screens etc but my problem was my mind always racing and I found when I went to bed I had an nintendo ds and I started doing brain training on it every night. i switched after awhile to a mindless game and I think the screen made my eyes tired and the game took my mind off everything so I would just get tired enough to sleep. I have trouble when i wake early and it starts again so occasionally I would use that then as well.

During the day yes I find things that require you to get up and do something even if it is washing or cleaning which I hate take your mind at least partially away and also pass the time.

Not sure if you are interested but what you eat can also effect all of those things so as you mentioned you are not eating well maybe trying cooking more as it not only tastes great but gives you something else to concentrate on. Think of that too with your sleep patterns and avoid the caffeine and even sugary things in the evening.

Is there anything you are really interested in or a hobby interest you no longer do or have never done ? That could be something to take your mind off negative things and help fill your time.  started an online photography course and even though I procrastinate a lot about doing it I find it great to give me something else to think about. I also find google is my friend as I can get lost for hours looking at things I have an interest in.