Hi IM's,
I have been experiencing really bad anxiety lately. Some days I'm fine. Usually when I am around others and keeping busy. Other days I have moments where I panic and struggle to take a deep breath which then leaves me more panicked and anxious. I work myself up and then spend ages thinking about my breathing. Triggers seem to be when I am in traffic, alone or alone with my kids (when my partner is out or at work). I get anxious about something happening to me and no one being around to help. It's awful. Please tell me I'm not alone!
Those who have experienced this or something similar, can you offer any suggestions?! Everything going on in the world at the moment does not help! 😔
3 Replies
I suffer from an anxiety disorder and I hear you loud and clear! It is awful when this happens but it definitely sounds like you need some grounding techniques to bring yourself back down from letting the anxiety run. There are a few that I find helpful! - do some research on mindfulness, I do it twice a day for 10 minutes and the improvements I noticed within myself in 1 week were amazing. Also focus on your breathing as you hear it speeding up/getting out of hand. Take back control, breath in for 3 hold for 3 out for 4. (Or whatever counts work for you) you want your exhale to be longer than younger inhale - thus slowing your breathing. Also try and challenge the reality of your thoughts, I am someone who cataraphises every single thing and when I work myself up I have to remember to be realistic. I get anxious about being in a car accident or suddenly dying while alone with my kids but I know the likelihood of that happening is slim. So when I do feel like that, I reach out to my family and friends and just talk to them, take my mind off it and remind my anxiety even though I'm physically alone, I'm not actually alone. There are a lot of people that care for me and my children and if something were to happen it would be okay. Good luck mumma! It may also be worth seeing a psychologist to help with some of the reasons why you are having this anxiety x
I get this from time to time it isn’t pleasant at all and can exasperate the anxiety. The only thing that helps me when I get it is knowing that if I was having actual Physiological breathing problems my lips would be going blue, I would experience dizziness and other symptoms caused by lack of oxygen. It doesn’t stop it but it is grounding. and can help with the fear it causes. Hope that helps a little xx
This might seem a bit simple but you could try some chewing gum.. this has worked for me recently and seems to distract me enough (or my breathing pattern) to not go into full breathless anxiety mode. I try to have a bottle of Extra peppermint on hand all the time! Also recommend seeing a psychologist if possible.