FabSwingers.com forum: Dealing with anxiety

By *ools and the brain OP Couple
over a year ago

couple, us we him her.

How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

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By *rtyIanMan
over a year ago

Gateway to the Beacons

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Long but from my site, I write about mental health

Start with conscious breathing. Breathe in for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds. Continue this pattern until you find your thoughts slowing down.

5. Acknowledge 5 THINGS around you that you can SEE. Maybe it is a clock on the wall, carpet on the floor, a table or chair, clouds moving past, or a nearby tree. However big or small, recognize 5 items you can see with your eyes.

4. Acknowledge 4 THINGS around you that you can TOUCH. Maybe it is your computer at work, the chair you are sitting on, your legs or hair, or your wallet or purse. Recognize 4 items you can feel with your hands or body.

3. Acknowledge 3 THINGS around you that you can HEAR. Maybe it is the sound of people talking or walking, the laughter of children, birds chirping. Use your fine-tuning and see if you can hear ambient sounds you may not normally tune into – clocks ticking, cars going by. Name 3 things that are audible to you.

2. Acknowledge 2 THINGS around you that you can SMELL. This one may be tricky if you are not in a stimulating environment, so if you cannot automatically sniff something out, walk nearby to find a scent. You might walk to a bathroom to smell soap, outside to smell something in nature, lean over and smell a pillow on the couch, a pencil on the desk, or check to see how your deodorant is working today. Whatever it may be, take in the smells around you.

1. Acknowledge 1 THING that you can TASTE. It might be the aftertaste of coffee, gum or your last meal. Or take a sip of water or grab a snack if it is handy. I also recommend taking an additional deep breath when done.

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By *GermanInLondonMan
over a year ago

London

I think it depends on severity.

Never suffered from anything severe.

But in uni days with milder issues breathing exercises to calm down and autogenic training helped me (lived in Germany back then so not sure how common this is in the UK).

Good luck, hope you find something to help you!

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By *icassolifelikeMan
over a year ago

Luton

Got to get your head around the fact that shit happens whatever it may be.

Easier said than done but you can change your mindset.

When I struggled a mate once said that “anxiety is your brain telling you conspiracy theories that haven’t happened”.

Live life to the full and play the cards you’re dealt as and when things arise.

Sorry if that’s not the understanding answer you might have been after.

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By *hroatQueen_CATV/TS
over a year ago

Carlisle

Bless you OP i know what it's like too! It's not always easy but you can manage it, If you have bad days don't be so hard on yourself. Hugs XO

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By (user no longer on site)
over a year ago

Bookmarking.

I’ll come back to this in the morning when I could probably give the advice I give to myself. That advice and confidence hits rock bottom as the darkness falls with the night and my emotional breakdowns take hold.

Chin up op. Chest out, and dig in hard until the feeling passes. Take a deep breath , and know that you’ve got this!!! *this is what I do.

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Op, I would suggest you look into seeking CBT therapy great for anxiety. Lots of interventions that seal with the thinking.

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Op, I would suggest you look into seeking CBT therapy great for anxiety. Lots of interventions that seal with the thinking. "

Deal*

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By *hroatQueen_CATV/TS
over a year ago

Carlisle

"Bless you OP i know what it's like too! It's not always easy but you can manage it, If you have bad days don't be so hard on yourself. Hugs XO

"
PS exercise and walks outdoors somewhere quiet can help clear your mind. Ever tried Yoga?

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By (user no longer on site)
over a year ago

I am the same I can no longer go shopping centre or food shopping or any where there are large numbers I even work nights as there are less people to see and deal with I've become very isolated

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By *nliveneTV/TS
over a year ago

Selby

I can relate in some way to this . I never been a anxious persons but after having a major surgery and days after having a very bad moment , i become so anxious. I remember that 5 seconds feeling just before i lost all my senses and when i wake up almost hour later , surrounded by doctors nurses , with mask ventilation and cables aed cpr. They done memory test , Was taken straight away to the scanner and after to x ray . Fortunately everything went well but i remember and i believe since that episode for the first time in my life i was diagnosed with anxiety

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By *hroatQueen_CATV/TS
over a year ago

Carlisle

"I am the same I can no longer go shopping centre or food shopping or any where there are large numbers I even work nights as there are less people to see and deal with I've become very isolated "
Can relate to isolating at times! It's easier getting shopping delivered if you struggle getting out. Are you okay? Big hugs XO

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By *hroatQueen_CATV/TS
over a year ago

Carlisle

"I can relate in some way to this . I never been a anxious persons but after having a major surgery and days after having a very bad moment , i become so anxious. I remember that 5 seconds feeling just before i lost all my senses and when i wake up almost hour later , surrounded by doctors nurses , with mask ventilation and cables aed cpr. They done memory test , Was taken straight away to the scanner and after to x ray . Fortunately everything went well but i remember and i believe since that episode for the first time in my life i was diagnosed with anxiety

"
XO

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By *ools and the brain OP Couple
over a year ago

couple, us we him her.

Thanks for all your replies and advice.

It's an odd old thing.

Suffered from depression for decades and can handle it.

Anxiety is a very different beast.

Age, health conditions and outside factors seems to have amplified things.

I know that I just need to get a grip but it kinda sneaks up on you and before you know it BLAMO you think you are going to die.

Obviously this doesn't happen but then it's again and again and again it's tiresome.

One of the worst symptoms I had during my covid episode was my nervous system and uncontrollable shaking almost like having Parkinson's.

Since then I have been at a state of heightened anxiousness constantly for almost two years now.

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By *ittlebirdWoman
over a year ago

The Big Smoke

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Op, I would suggest you look into seeking CBT therapy great for anxiety. Lots of interventions that seal with the thinking. "

I would second this OP. It helped me enormously to be able to cope with severe anxiety which I do now pretty well. It is a lifelong thing. A natural response that your body is now just going to do but is very manageable. Happy to help more on DM if you want any more help. And hope you feel a little better soon xx

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By *ackformore100Man
over a year ago

Tin town

Bookmarking op. Any magic wands please share.

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By (user no longer on site)
over a year ago

[Removed by poster at 15/02/23 19:18:59]

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By *nliveneTV/TS
over a year ago

Selby

I would say try be surrounded by the people who you more feel comfortable with and the ones you know they will not run away from your friendship. Try occupy your day with the things you most like to do . I found animals like dogs and cats been amazing to help combat anxiety. Food is very important also , good balanced diet. Thinking positively and having the right medical care team supporting you .

Lots of laughing videos, watching

movies , it helps also improving anxiety .

Relaxing baths and breathing control very important

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By (user no longer on site)
over a year ago

"Got to get your head around the fact that shit happens whatever it may be.

Easier said than done but you can change your mindset.

When I struggled a mate once said that “anxiety is your brain

telling you conspiracy theories that haven’t happened”.

Live life to the full and play the cards you’re dealt as and when things arise.

Sorry if that’s not the understanding answer you might have been after. "

Love this way of looking at it x

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By *rtyIanMan
over a year ago

Gateway to the Beacons

Box breathing

Activates the parasympathetic nervous system

Your parasympathetic nervous system is a network of nerves that relaxes your body after periods of stress or danger.

...

In for 4

Hold 4

Out 4

Hold 4

Repeat for 5 sets

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By *ools and the brain OP Couple
over a year ago

couple, us we him her.

"I would say try be surrounded by the people who you more feel comfortable with and the ones you know they will not run away from your friendship. Try occupy your day with the things you most like to do . I found animals like dogs and cats been amazing to help combat anxiety. Food is very important also , good balanced diet. Thinking positively and having the right medical care team supporting you .

Lots of laughing videos, watching

movies , it helps also improving anxiety .

Relaxing baths and breathing control very important

Thank you.

Bath's are my happy place I probably spend about ten hours a week in the bath

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By *nliveneTV/TS
over a year ago

Selby

Lots of laughing videos, watching

movies , it helps also improving anxiety .

Relaxing baths and breathing control very important

Thank you.

Bath's are my happy place I probably spend about ten hours a week in the bath

They are great and animals they really help . I didn't own animals but i had the neighbours cat every day at my house , literally living with me, it really helps.

Wishing you starting feeling better soon

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

So anxiety is caused through our thinking, try and track the thinking that leads up to the anxiety. Become an observer....

Look into the hot cross bun, 7 column thoughts recorder, there's an intervention called worry time, all very useless interventions. That work wonders if there maintained.

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By *hrista BellendWoman
over a year ago

surrounded by twinkly lights

Daily tai chi yoga for grounding techniques using breathing

Infinity cube for when I feel antsy

If I feel a wave coming over, I eat. The act of eating calms me like nothing else. 10 mins later and I'm fine

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By (user no longer on site)
over a year ago

Different things work for different people is the number one rule. Personally, CBT helped me and counselling

Mrs

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By *adMerWoman
over a year ago

Sandwich

I recommend searching for inner trauma healing.

There are plenty of different options.

I highly recommend Melanie Tonia Evans NARP.

There’s a free sample that you can try.

However you may find another alternative more helpful.

All the best OP x.

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By *eroLondonMan
over a year ago

Mayfair

Brilliant thread.

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By *w1980Man
over a year ago

Sutton

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

I've suffered with anxiety in the past and it's all in the mind. Our thoughts control our feelings. Id recommend CBT therapy, helps you understand all this and makes you aware of how we think makes us feel. Better than meds imo

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By *ersuasion22Couple
over a year ago

Herts

Anxiety is awful. Yoga has really helped me. Journalling,or just writing down what is making me anxious can also help. Music can often have a calming effect.

Sorry you're suffering.

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By *rtyIanMan
over a year ago

Gateway to the Beacons

I trained with a charity that deals with PTSD and other stress related illnesses. I became a personal development coach after dealing with some of my issues.

I also hold diplomas in CBT, I am an NLP master practitioner( a talking therapy )

Have diplomas in mindfulness and meditation and the Hyp word I can't post

I am always here to listen 24/7

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By *rMonkeyMan
over a year ago

Somewhere

I've suffered for years.

I've tried pretty much every avenue to avoid meds but nothing has come close to helping.

Dont give up OP, keep plugging away , hopefully you'll find something that helps you.

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By *REEPALESTINEMan
over a year ago

derby

Bit of alcohol to take the edge off lol

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By *a LunaWoman
over a year ago

South Wales

I was thrown on medication for mine and to be honest the difference has been amazing and I’m more at peace now (if that makes sense?)

It might not work for everyone but they work for me.

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By *rtyIanMan
over a year ago

Gateway to the Beacons

"Bit of alcohol to take the edge off lol"

Yeah top answer go to top of fab

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By *rtyIanMan
over a year ago

Gateway to the Beacons

"I was thrown on medication for mine and to be honest the difference has been amazing and I’m more at peace now (if that makes sense?)

It might not work for everyone but they work for me."

I wrote about medication on my blog

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By *hroatQueen_CATV/TS
over a year ago

Carlisle

[Removed by poster at 15/02/23 20:02:16]

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By (user no longer on site)
over a year ago

I’ve found listening to h y p no videos on YouTube while I sleep, seems to have done a lot for me.

Plus beta blockers to chill me out on tough days when I have to do a presentation or something huge. I know you said no meds, but those aren’t meds you have to take regularly.

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By *imi_RougeWoman
over a year ago

Portsmouth

As Red says, beta blockers, absolute life saver! Many times they've allowed me to leave the house when I didn't think it was going to be possible.

I also did an "overcoming worry" course at the local counselling place, self referral after seeing the GP.

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By *den-Valley-coupleCouple
over a year ago

Cumbria

[Removed by poster at 15/02/23 20:55:20]

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By *den-Valley-coupleCouple
over a year ago

Cumbria

Had it all my life and thought it was normal I honestly believe everybody spent night's not sleeping worrying about things they could not affect.

So saying that I just bottle it up and get on work for me.

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By *edeWoman
over a year ago

the abyss

Seen so many good tips and not sure if it's been said already but one trick, if you have it handy, is to put an ice cube in your mouth when anxious (crunching optional)

It tricks the brain into creating saliva which it stops in anxiety mode and so helps calm the body's reaction and then the brain

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Try new things OP even if it’s just the small stuff, watching a movie you have never seen before or trying different foods. Sometimes it’s the little things that make a big difference.

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By *ittlemiss Hal O weenCouple
over a year ago

Southampton

[Removed by poster at 15/02/23 21:09:08]

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

So I'm currently seeing a therapist to help with my poor mental health due to some shit I've been through in the past. One of the tips she's given me to help with anxiety is this...I'm going to copy and paste from her email:

Mrs

Bi-Lateral Stimulation Exercise -

This technique involves stimulating both sides of the brain to stop anxiety/stress etc. It is simple yet very effective. Grab a ball, pen, bottle or anything.

When you can feel that stress/anxiety somewhere in your body, rate the level of it on a scale of one to ten.

Now pass the ball back and forth, from one hand to the other, crossing the mid line, so you are stimulating both hemispheres of the brain. It will have a more rapid effect if you keep one hand in front of you as the other swings out to the side each time you pass the ball. Do this for a minute. Stop. Take a deep breath, and check in.

You will likely note that the stress/anxious feeling has dissipated somewhat (if not completely).

This is because by activating both hemispheres, you are spreading blood and electrical impulses throughout the brain and this floods that area of association and diffuses it..

Now, think of the same situation again that created the feeling and see how much of it you can manage to conjure up, and rate it once again on the one - ten scale.

Pass the ball or other object for a minute, and check in. Repeat until the feeling has has completely diffused.

This is something you can do anywhere. As soon as you start to feel that stress/anxiety, simply grab an object—keys, a bottle of water, anything will work as long as you are moving both your arms, and crossing the mid-line of your body.

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By (user no longer on site)
over a year ago

Cut out caffeine and alcohol

Take up yoga and meditation

Keep phone use to a minimum

Maybe look into plant medicine

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By *imi_RougeWoman
over a year ago

Portsmouth

"Seen so many good tips and not sure if it's been said already but one trick, if you have it handy, is to put an ice cube in your mouth when anxious (crunching optional)

It tricks the brain into creating saliva which it stops in anxiety mode and so helps calm the body's reaction and then the brain

This is a really good one! I do it with mints.

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

I do meditation, guided breath, tapping also. I can still have my dips but now have the tools to help. X

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By *ove2pleaseseukMan
over a year ago

Hastings

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Long but from my site, I write about mental health

Start with conscious breathing. Breathe in for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds. Continue this pattern until you find your thoughts slowing down.

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By *ove2pleaseseukMan
over a year ago

Hastings

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Mrs

Bi-Lateral Stimulation Exercise -

This technique involves stimulating both sides of the brain to stop anxiety/stress etc. It is simple yet very effective. Grab a ball, pen, bottle or anything.

When you can feel that stress/anxiety somewhere in your body, rate the level of it on a scale of one to ten.

You will likely note that the stress/anxious feeling has dissipated somewhat (if not completely).

This is because by activating both hemispheres, you are spreading blood and electrical impulses throughout the brain and this floods that area of association and diffuses it..

Now, think of the same situation again that created the feeling and see how much of it you can manage to conjure up, and rate it once again on the one - ten scale.

Pass the ball or other object for a minute, and check in. Repeat until the feeling has has completely diffused.

This is so helpful I taught my self to judge need to get back to it next week when on holiday going to pack my balls wife will think I'm mad but juggling is as above and belive me you have to be mind full. And I never put 2 and 2 together.

Thank you

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By *iamondsmiles.Woman
over a year ago

little house on the praire

What I would say is its OK having all this advice but when your having a full blown attack its hard to follow. My advice would be try and reckonize the very first symptoms then do your breathing. Lots of good advice on the thread but it's hard not to panic when your having a full blown attack

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By *ove2pleaseseukMan
over a year ago

Hastings

"I was thrown on medication for mine and to be honest the difference has been amazing and I’m more at peace now (if that makes sense?)

It might not work for everyone but they work for me."

I have a reaction to prity much every anticipation medication there is tried most of the BNF

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By *asterful_ManMan
over a year ago

In my twenties I suffered massively with panic attacks.

I used to keep a bottle of water with me at all times. Whenever I felt like I was having an attack and it affected my breathing I'd sip water as it would stop me unnecessarily gulping area and hyperventilating.

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By *ove2pleaseseukMan
over a year ago

Hastings

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Is it just anxiety or do you also like me get joint pain, fatigue, stomach pain.

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By (user no longer on site)
over a year ago

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

Mrs

Bi-Lateral Stimulation Exercise -

This technique involves stimulating both sides of the brain to stop anxiety/stress etc. It is simple yet very effective. Grab a ball, pen, bottle or anything.

When you can feel that stress/anxiety somewhere in your body, rate the level of it on a scale of one to ten.

You will likely note that the stress/anxious feeling has dissipated somewhat (if not completely).

This is because by activating both hemispheres, you are spreading blood and electrical impulses throughout the brain and this floods that area of association and diffuses it..

Now, think of the same situation again that created the feeling and see how much of it you can manage to conjure up, and rate it once again on the one - ten scale.

Pass the ball or other object for a minute, and check in. Repeat until the feeling has has completely diffused.

Thank you

You're welcome- I never thought of juggling but that something else to try. Enjoy your holiday!

Mrs

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By *ools and the brain OP Couple
over a year ago

couple, us we him her.

Thanks for everyone's input and the messages I have received.

Bloody lovely

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By *etcplCouple
over a year ago

Gapping Fanny

"How do others cope with anxiety?

Until I had covid which nearly did me,I had never had this.

Now I'm a bag of nerve's constantly on edge and suffering from various symptoms.

I don't really want to go down the medication route.

Any tips greatly appreciated

I shit post on here!

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By *iamondsmiles.Woman
over a year ago

little house on the praire

There are organisations online that you can refer to. They will either give you advice online or over the phone. They will council you or give you therapy. No medication involved I was referred to mental health matters from the crisis team but you can refer. Not sure if they are only available in certain areas of the country but there will be similar in your area

Personally I would get in touch with mind they will give you all the information you need. Good luck xx

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