Looking for self help tips

[Coco96]

This is my first time here looking for some advise on how to cope with anxiety.

Ive had anxiety since I was young ive been able to manage it but in the past few months it has been at its hardest point to handle. Everything in my life it going good I have a great job good partner and family close by but I still feel alone. I have opened up to them about my anxiety and how I feel but they cant understand how I am feeling or know what to say and I understand that. I have constant heart palpitations, cant concentrate, struggle to catch a breath I feel numb all the time and feel as if I am loosing who I am and struggle to think of a good thought I tell myself its ok and im thinking silly things but the thoughts get stronger and I question why am I here but I could never do anything to harm myself or to hurt anyone around me. It is affecting my daily life mentally and physically and I dont know what I can do Im scared to seek professional help or to take medication to help because I fear I could loose my job and everything else around me. I alway feel like I havnt got enough time I work full time and the rest of my time my anexty stops me from doing the things I need to do.

[Mia001]

Hi Coco96,

Welcome to the forums! I'm here to listen, and I'll try to help if I can.

I can't imagine how hard it must be for you, especially if you don't have anyone who understands what you're going through. You sound very stressed and overwhelmed with your life.

I understand that you're scared to seek professional help, but would you please consider seeing a counsellor/psychologist? Maybe you could talk to your partner or family member, and they could book the appointment, and maybe go with you if that would make it easier.

Obviously, I don't know your situation fully, but would it be possible to talk to your manager/supervisor at work? You might be surprised at how understanding they are.

Maybe you could get your partner or family to help you out with some practical things. Just like cleaning the house, cooking a few meals each week, helping with the chores etc,.

If you need someone to talk to, I'm happy to listen.

I really hope this helps 🙂

Mia

[startingnew]

hi there

you have been given some great advice here i hope those suggestions help 🙂

i too think it would be a good idea to speak to a psychologist as well to help get your anxieties under control

im wondering do you have any coping strategies that work for you already?

ive got quite a few but dont want to give you the ones you already have 🙂

[Coco96]

Hi

Thank you both for responding to my post.

I have attempted to see someone to try help but each time I do I freak out and at times my partner isnt supportive of me seeing someone I will bring it up during my worst and try to explain why I feel the need to see someone but he has his opinion on the situation and it makes me more nervous to go not having support when I need it at my most because I am a very shy person and feel the need of encouragement to push through what im scared of.

I use to draw and read to cope and really enjoyed it but each time I put pen to paper I go blank and cant draw and reading was going well but I was getting into my books to much that when I would finish reading I would be lost and felt a part missing from my day because of the connection I have with my books. I have tried things here and there like going on longer walks during the day and making things but the stratagies dont help for long.

[startingnew]

Hi CoCo

while i dont have an unsupportive partner, i have an entire unsupportive family which took a whole week in hospital for them to realise i need help.

i suggest even though your partner isnt supportive, still go to see a psychologist. if he doesnt want to hear about your sessions then jsut dont tell him. tell your seeing a psychologist now because you need one.

that way your psychologist can also help you with your shyness, give you encourgament and also give you coping strategies to help you as well.

ok so reading is a big one for you- id reccommend getting into the library and getting a few books to read.

ill give you a few other strategies as well that i can think of

hopefully some of these will help...

[startingnew]

DEEP BREATHING AND MEDITATION

use the 3-3-3 method. so you breathe in for 3
seconds hold for 3 seconds and breathe our for 3 seconds. continuedoing that for a few time until you feel yourself relax and calm down
there are heaps of you tube videos and phone apps that can help you throught this, i found 1 GIANT MIND particuarly helpful for MEDITATION do you could try that
this one is pretty much MEDITATION/DEEP BREATHING put together- which is breathe in notice how it fills your belly, hold for 3 breathe out and release that tension that you feel and keep continuing on until you feel calmer

[startingnew]

MINDFULLNESS

there are so many ways to do mindfulness such as these examplesA) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the
beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D)Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels

[startingnew]

TIME OUT

This simply means removing yourself from the
situation for a period of time, to give yourself a chance to cool down and think things through before you act.
For example, when you notice yourself becoming
angry during an argument with your partner, say “I need to take time out, let’s talk about this calmly when I get back” and then go for a walk

[startingnew]

SELF TALK AND GOOD THINKING


How you are thinking affects how you are feeling,
so focussing on negative thoughts such as ‘this is so unfair’ will maintain the angry feeling.

Make a list of more balanced statements you can
say to yourself before, during and after difficult situations. Forexample:Before: I know I can handle this;
I have strategies to keep my anger under control and can take time out if I need to.

During: Remember to keep
breathing and stay relaxed. There is no need to take this personally.
I can manage this.After: I handled that well. Even
though I felt angry I didn’t raise my voice too much and I think I got a better result.

[startingnew]

PROGRESSIVE MUSCULAR RELAXATION (PMR).

A person can practice this
technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck,
shoulders, etc or can start with the feet and legs and proceedaccordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax


Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.

Begin
at the top of your body, and go down. Start with your head, tensing
your facial muscles, squeezing your eyes shut, puckering your mought
and clenching your jaw. Hold, then release and breathe.

Tense
as you lift your shoulders to your ears, hold, then release and
breathe.

Make
a fist with your right hand, tighten the muscles in your lower and
upper arm, hold, then release. Breathe in and out. Repeat with left
hand.

Concentrate
on your back, squeezing shoulder blades together. Hold, then
release. Breathe in and out.

Suck
in your stomach, hold, then release. Breath in and out.

Clench
your buttocks, hold, then release. Breathe in and out.

Tighten
your right haamstring, hold then release. Breathe in and out. Repeat
with left hamstring.

Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.