How to deal with ongoing severe anxiety

@Till23 hello. Anxiety can definitely make you feel disconnected from others, you aren't alone in that.

Managing severe anxiety is something that takes practice and support from professionals. There's so many things that you can try to help ease anxiety such as distractions, breathing exercises, meditation, grounding techniques. There's also medications that can help if that's something you are open to trying.

I guess first thought for me would be to speak to a gp and maybe get a referral to a psychologist or counsellor.

Always here if you want to chat. You aren't alone and we are here to help 🙂

@Till23 When my anxiety flares up, my flight fight kicks in and I find myself with two choices, feel uncomfortable with the world around me or retreat until it’s settled a little bit. Often retreating for a short time to recoup can be really helpful! Don’t feel bad if you think you’re just doing what you need and it’s not in excess or stopping you from enjoying your life.

fonding strategies that work for your specific triggers and needs is key, but you don’t have to do it alone. Look into a counsellor or psychologist or even a good YouTube series and try some of those strategies. Start an exploration diary, like trying new foods, you won’t like them all.

super low hanging fruit is

- back to basics self care; getting enough sleep? Eating well, getting out into nature (doesn’t have to be a walk can be sitting outside with a cup of tea)

- Breathwork (google the vagus nerve and breathing)

- time with people who make you feel good (if feeling particularly anxious suggest playing a board game, watching a movie or inserting an activity that means you don’t have to ‘give’ as much in the engagement or worry about ‘entertaining’ the other person). Anxiety drives a wedge between us and others often but don’t let it - we need in our bodies to know we have networks, safety nets, community. Doesn’t have to be perfect just don’t give up on it.

every time I feel better and then pretend like it’s not a factor in my life, it comes back with a vengeance!
I now take medication for PMDD and that helps a lot.

you’re not alone!

Thanks @Former-Member

I was just wondering if people had found a way to avoid or short circuit the vicious cycle.

@Till23 medication can take time to work but hopefully it does help you soon.

I'm glad you reached out to a gp and I understand the costs of psychologists is a barrier for alot of people.

I'm glad you have been trying things to help ease the anxiety and i understand the frustration of things only being a short term relief.

I really feel that it's just persistence that helps, I bounce from activity to activity just to keep myself distracted. Lately I've been in a constant state of panic so I just have to keep my mind occupied long enough to hope that I can ease the anxiety to get some rest.

Have you had a look on the lifeline website? They have some toolkits that have some really useful information that might help give you some ideas.

Thanks @ItsC0mpl1cated for your strategies.

I try to get good sleep I mostly do the right things before bed

I don’t feel hungry mostly but recently I have been really concentrating on eating well. Decreasing processed foods, making sure I get enough protein.

I use nature a lot in trying to help my mental health. I am lucky where I live their is a little creek behind me so I get dragonflies and butterflies and I like listening to the wind in the trees.

Thanks @Former-Member

I will check out the Lifeline site.

I previously used work as my major distraction.

@Till23 i hope you can find something helpful there.

Anxiety really is frustrating but I hope you can get on top of it so you can get some normality back.

Take care and know that you aren't alone in this 😊

@Till23 this sounds a lot like my ADHD symptoms were first found, slep issues, focus, motivation…

it took me two or three rounds of antidepressants to find the right one which was a game changer for the anxiety that was a biproduct symptom, and that’s when the source of the adhd popped out as the more obvious cause.

But give it time medication was the most effective tool for me it gave me enough space from my symptoms to actually do all the other things.

Give it a few weeks, you might be feeling unwell etc at first plus finding the right one can be a journey.

contentment rather than ‘cure’ is also a good mindset. We’ll never be free of our anxiety because it’s useful and essential system. We just don’t want it to control our choices or be the main feature in our life - and that ebbs and flows.

stay strong on your journey!

Hi @Till23 . I totally understand what you mean about feeling disconnected. I feel like a zombie a lot when my anxiety is high. I use all of the regular techniques such as breathing, grounding etc.

What i have found is that by going onto lots of mental health online sites looking at anxiety/ panic attack techniques, I have found a few extra things which have helped me personally sometimes. New tools for the tool box.

Something I found interesting was learning about my " window of tolerance ". While this is something new which my psych and I are just starting to look at, it made sense to me and I found it somewhat reassuring.

I am not suggesting that it will do the same for you, only that the more tools we have, the better off we are. So don't give up on seeking tools which work for you.

You are not alone.

Thanks @dehaha

I am aware of window of tolerance.

I also have been looking at various sites .

This forum and other sites have been helpful