Embracing Change

[claudiat]

Hi all,

I've been studying overseas here in Australia for 3 years now. I'm not sure when it happened but I think I've been bottling up all the fear I have about major changes that have been happening in my life. This year has been especially difficult for me emotionally because I think everything is crashing down on me.

I sometimes overthink and get worried for no reason. I don't want to self-diagnose myself and say I have anxiety or anything, because being afraid is normal. But I've been experiencing physical symptoms of this stress i.e. abdomen pains, heart palpitations and panic attacks; also, the overthinking is becoming more frequent (even about small things). I'm trying my best to correct my perception/thinking but it's really difficult. Living like this is uncomfortable, and I want to stop it. Does anyone have tips or experience the same things?

Thanks!

[Croix]

Dear Claudiat~

While studying here being afraid all the time is not normal - unless you have left anything very significant out.Y ou did say this year everything is "crashing down" on you, do you mind if I asked you what sort of things you mean?

True it is not always easy, there is the pressure of the investment to come here, the pressure of perhaps using a language or living in a society that is different from what you are used to, plus all the other things a student has to deal with, from tests and exams to social situations and money.

Having said all that most have time for socializing, having fun, pursuing their own interests. If you look around you will most probably see that in those from your own country studying here like you.

I suspect your self-diagnosis is pretty close to the mark, mainly becuse I've felt those things too and do have an anxiety condition. Overthinking and worry for no apparent reason, fearing the worst outcomes, again with nothing to indicate they have to happen, panic attacks, stomach pains, probably poor sleep too, plus more. All of which I have had, and to some extent still do.

I was never able to stop myself from going down this course, and it was only when I had competent medical support, including in my case medication and therapy, that I started to improve. I am now a whole lot better.

I'm not saying you have any conditon, instead I am saying you do need the judgment of a professional to assist you right now. Can I suggest you see a GP and in a long consultation set out how you feel and what is happening to you?

It can be a real relief to find out the the problem is and be able to take steps to improve your life.

Apart from medical support is there anyone in life you can lean on at the moment, a family member or friend perhaps? It does make a difference, even if only on the phone or by Skype if there is no one local. Feeling alone and isolated is horrible.

Beyond Blue has some facts and tips here

https://www.beyondblue.org.au/the-facts/anxiety

and posters on the Forum themselves have a thread saying what has helped them

Forums / Anxiety / SELF HELP TIPS FOR MANAGING ANXIETY

There is even a self-test to give a very rough indication if you might have depression or anxiety. I stress this is only a means of helping you understand how you are feeling, not a diagnosis.

https://www.beyondblue.org.au/the-facts/anxiety-and-depression-checklist-k10

I'd like it if you said more about how you are going, you are not alone.

Croix

[Bluray]

Hi Claudiat

I love that you are trying and want to help yourself.

Have you ever tried CBT. Have a read up on it - it will really help with the over thinking. There are also therapist that specialise in it and groups who support it. It has helped me so much I can't stop telling people about it.

Our reaction to fears are all about our fight or flight reactions. (physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival) However the problem happens when we react and there is no threat. Our thinking usually is the master of this reaction and that is why if you change your thoughts you change your reaction eg the panic attacks . I used the CBT to do this. I also find doing meditation very good - i like the guided ones but there are also just music ones if you know what you are doing.

I hope this helps and your journey gets better for you. xx

[claudiat]

Hi Croix,

I've been enjoying studying here in Australia most of the time, but every time I separate with my family I can't help but feel scared and alone. I did feel some pressure from studies, the panic attack I had was because I was trying to cram many things in a week and went to a lot of employability events which built up the stress. After that, I think I've always had the fear of an attack happening again, although I've only had that one panic attack so far. I think that fear became a habit, so I kept overthinking that something bad would happen and started to develop more negative thoughts. Adding to that, my grandfather is very ill and that's making the whole family uneasy as well.

I've seen a GP, but she doesn't really treat me on my anxiety (I don't want to start medication anyways). I also went to a counseling session at uni once. But it was mostly me crying and in distress for one hour, she taught me breathing techniques. After that, I just got busy or was unable to book another appointment. I do have a boyfriend who is back home, he gives me a lot of support and is very patient with me. This LDR is also causing me a bit of stress though because when I think about how the future is so uncertain, it makes me a bit scared as well.

Thank you for the links you sent me, I've read up on this whole condition and started some exercises like writing down my feelings. I feel better today, although in the morning I was still a bit unwell. I hope i can keep this up and help myself, because I know I'm the only one that can.

Take care,

claudiat

[claudiat]

Hi Bluray,

Thanks for your suggestion. I have seen CBT on the internet, I personally can't afford a therapist, are there online materials I can access?

I'll try to meditate more often. ❤️

[Croix]

Dear Claudiat~

Continuing on from Bluray's suggestion, while I believe a good therapist face to face is always better than self help only, one of the best sets of on-line self help courses, based on CBT and assisted by qualified therapists is at:

https://mindspot.org.au/

Have a look and see what you think. It is Government backed, professional and free.

Croix

[Bluray]

there are lots of books you could read or media you can listen to through the library. which is free. also get yourself a note book and every day write something that you are grateful for. It can be as simple at "I am always grateful for the food I eat: or the shelter I have or my legs for getting me around. this helps you to focus on the positives in your life instead of negatives. On days when its too hard just read the book and see all the things you have to live for. xxx Keep up the meditation.