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Extreme anxiety now

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Hi. 

My anxiety is currently right through the roof! I have an appointment soon to get some medication for it but does anybody have any ideas how I can lower it myself for a bit just to get me by?

thanks. 

Have a bath and relax, read a book,, re-focus

Good luck

Hi super-meg

Sorry you are so anxious - it's truly horrible. I can only tell you what worked for me - i had panic attacks all of my life and in between them was constantly stressed about everything and anything. At my worst I was too scared to go out but too scared to stay in if that makes any sense. Tried all sorts of medication and alternative stuff, some took the edge off it but only by supressing it. Last year I came off all of my medication and started learning to accept it rather than fear it. For example, when I felt a panic attack coming on instead of panicking about having a panic attack I stopped and said "come on then, bring it on if it makes you feel better". it's a bit like a bully - if you react it persists, take no notice and it gets bored and leaves you alone. This might sound odd but it worked almost instantly like magic - nearly 40 years of disabling fear all but vanished in a matter of weeks. Don't get me wrong, I still get wobbles and lose my confidence but that small shift in attitude worked for me. Hoping it'll work in other areas of my life now, I've plenty of issues to work on!!! Best wishes and please let me know what works for you

For what it's worth, I can second the "reading a book" suggestion. I've found good fiction massively helpful at times of stress. So long as I start it prior to the worst of the stress, I can slip back into the narrative and be distracted from any anxiety triggers. 

Got to love a good e-reader.

 

It isn't a long term solution, but it may be worth a go until you have a more long term plan in place. 

I have a similar comment to Susie 163's. When I get anxiety attacks, I try to put them in perspective, by telling mysef "It's bad right now, but it will pass". Then I find I can live more easily with the anxiety. Over time, the technique has become increasingly helpful in reducing the strength of the attack- it does take time though, but it is worth persisting. I still get horribly anxious, but knowing it will pass provides a safety valve and that reduces the likelihood of the anxiety turning into hopelessness.

Reading a book is good too, but only if you can concentrate on it. Otherwise I find a fast walk in the park or some other physical exercise can help. if you have an absorbing interest, it could provide a mental "time out", too. Look after yourself.

anxiety

"

Have a bath and relax, read a book,, re-focus

Good luck

"

good one!

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I'm in agreement with susie163 about using "break" words or phrases. I had terrible worry cycles going through every permutation of what might happen if, if and if, but you have to convince yourself that most of the imagined outcomes are very unlikely.

It was initially hard to get myself to use "breaks", but I've several that seem to engage automatically now, for example "I'm really tired of this" or "I want to move on now".It just seems to be enough to stop the thought spiral for a bit.

The other thing is to keep a notebook. I used to do this a lot but seem no longer to need it. But I'd write down things that worried me, and somehow having them written down enabled me to get them out of my head.

Go through what you've written down and see if there are things you can sort now, that are easy to resolve. That then reduces the number of things you have to worry about.

Its not a universal fix, but it helps most times.

Wow this is me!!! I have awful thoughts about what could go wrong all the time and frighten myself to death , i have been in cbt for 16 weeks now and Om putting what i have been told into practice my therapist said when i have these thoughts ask myself what is the evidence to back up what im thinking and if u really think about it there isn't any give it a try x

@donnzmail: have you thought about getting an ASC assessment?

Intense world i want to cry right now cos i have been made feel like im obsessed with trying to find answers to how i feel and that i should forget about it but its niggling away at me and having u say that makes me feel like someone understands me thank u xxx

Don't let them fob you off.  So many clinicians are not up-to-date on the female presentation.  Your son has ASC and he got it from somewhere.  I have AS and both my children have it.  It's genetically influenced.

Go back to your GP and ask for a referral for an ASC assessment and they cannot refuse you because the Autism Act and the Autism Strategy make it law that all adults are entitled to referral.

I created a thread which is stickied somewhere on the forum about adults getting assessed and it's full of information, have a look.

BTW, obsessional behaviour is part of it.  You could also have ADHD too as I have likely got it as my qEEG brain scan showed up ADHD areas.  ASC often comes along with other conditions, known as "co-morbid" conditions.