Anxiety Coping Methods

I used to have extreme anxiety about not being able to sleep, which of course made it impossible to actually fall asleep. My GP prescribed the anti-depressant Mirtazapine because it has a mild sedative in it and it actually really helped me. I sleep so much better now, I don't know if it's the placebo effect or what but my situation has definitely improved since taking it. In the beginning I had the annoying side effect of being very sleepy during the day but my body seems to have adjusted and now I don't have any noticeable side effects. I've read accounts of other people having bad experiences on Mirtazapine though, so like with everything it's very individualised. 

In any case, I really hope you find something that helps very soon

Oh, are there any other stims you could try to avoid hurting yourself?

‘That would be good.

Yes please. I am lost currently, no idea how to understand myself and my parents don't understand either.’

It must be really difficult for you if you can’t understand yourself and don’t feel understood by people around you. Hopefully you feel understood and validated in this autistic community.

To start your autistic discovery journey, the website and YouTube channel Aucademy is so helpful and positive.

Aucademy is an autistic led education platform about autistic experience- videos about a variety of topics relating to autistic experience are streamed live every week: Aucademy is brilliant and so positive!

https://aucademy.co.uk/

https://aucademy.co.uk/starting-your-autistic-discovery-journey/

https://youtube.com/@aucademy6195

I know there is a lot of information about autistic experience on these pages and the channel, so take time to process it all.

Good luck on your autistic discovery journey!

Another member said mushroom as well. 

I have a lot to try. Thanks. 

Thanks. 

Most appreciated.

I'm calling my GP on Monday. 

Exercise is hard for me but I can try a few minutes worth a day. 

Here's one I'd recommend or something like it: https://timehealth.co.uk/product/mushroom-complex-6-chaga-cordyceps-shiitake-reishi-lions-mane-maitake-maximum-strength-12000mg-per-capsule-3-months-supply/?attribute_pa_size=120-capsule-bottle&utm_source=Google%20Shopping&utm_campaign=AP%20Google%20Shopping%20Feed&utm_medium=cpc&utm_term=5635&gclid=CjwKCAiArNOeBhAHEiwAze_nKM28xJrTVg8njQZhkQ9RgtezhE41nzXtYDZEdd632BE6jTqxi-z72hoCb3wQAvD_BwE

But you can find a tincture as well. However, it's best to chat with your GP and find something suitable. 

Regular exercise and yoga are said to help. Some foods include mushrooms, chestnuts, sweet potato, brown rice. If you can digest them, cruciferous and sprouted grains are supposed to be good but I can't digest those. 

I have done the test, scored highly, I'm going to mention this to my gp as well. 

JuniperFromGallifrey said:

And it might even be psychological. 

That is possible, I do have psychological problems  nothing serious but I do have difficulties. 

JuniperFromGallifrey said:

I've discovered that a mushroom "cocktail" I use isn't just good for memory and focus but also "levelling up" my GABA levels. Apparently certain foods can also help, but This could be something to have your GP check

Thanks. I'm hoping to see my gpthis week so I'll mention it when I do. 

Do you have any recommendations on foods I could try in the meantime? 

In the meantime I look up the mushrooms compound. 

Yes, I get too carried away.

Before I broke bones so I have to be careful or its a trip to minor injuries.

Ausomely Autistic said:

I am sorry it feels like you will never understand your own autistic profile, we can help you if you want us to though.

That would be good.

Yes please. I am lost currently, no idea how to understand myself and my parents don't understand either.

Queen said:

I would say all mine are unhealthy.

What do you mean, are your stims harmful?

Queen said:

Lot of the time it feels like I'll never understand.

I am sorry it feels like you will never understand your own autistic profile, we can help you if you want us to though. The autistic discovery journey is very complex and even I am still discovering more about what being autistic means for me (despite the fact that I have a very deep understanding of autistic experience). 

Thanks for reminding me about the L-theanine. I bought some when it was mentioned on here previously and put it away for future use, as I was trying something else at the time. It's still in the cupboard and isn't much help to me there!

Do you have a link with more information about the Vagal Nerve breathing techniques?

I've recently found more evidence to the possibility of Autistic/ADHD having less GABA resistance. This means that while Anxiety is often a natural response to unnatural and harmful external factors, Autistics (who also cannot dull their senses and filter unwanted signals out as often as Non-Autistics) will experience higher levels of Anxiety due to potentially lower GABA levels. And it might even be psychological. 

I've discovered that a mushroom "cocktail" I use isn't just good for memory and focus but also "levelling up" my GABA levels. Apparently certain foods can also help, but This could be something to have your GP check? 

You can do a search for a Mushroom Compound and see if it helps by following the suggested dosage. They're a source of Vitamin D as well, so make sure you're not overdosing by taking a large dose of D every day along with these. 

Queen said:

My GP suggested this assessment but at the time I said no, it's something I am thinking about asking about now.

It would be useful to know if you are thinking about trying medication. I've read that there are some medications which make ADHD worse. 

There is a test you can do yourself online, as an indicator. The Adult ADHD Self-Report Score ASRS-V1.1

https://psychology-tools.com/test/adult-adhd-self-report-scale

Queen said:

Right, yes, I cannot get my body out of this state.

It'slike it has forgotten what is was like to be anxiety free. Sometimes I find it hard to remember what it was like when I wasn't anxious.

I know the feeling and I wish I knew what the answer was. I tend to wake up extremely anxious and spend most of day battling that anxiety. Even if I'm successful in bringing down the anxiety levels slightly the never ending cycle starts all over again the next morning.

I think if it takes years to build the baseline anxiety to this state then it would also take years to bring it down again. We would have to avoid all triggers, to gradually get the body used to being in a less anxious state. Of course in this modern crazy world removing all triggers is impossible.

I am so sorry about your anxiety.

Do you find you cannot recognize what the trigger is sometimes? 

I get it where I am anxious all the time but I don't know why.

I hope yours get's better.

I find audiobooks really helpful too at night or if I wake up really early in the morning.
I’ve also recently discovered a couple of Vagal Nerve breathing techniques which really do seem to work surprisingly well. I also take L-theanine and lemon balm (made by Viridian and I think this has helped too.

I’ve had really severe anxiety for about 20 years - I feel so much solidarity with others who struggle with this too. It’s such a difficult thing to live with and to find solutions to. Good luck 

Autonomistic said:

Have you been assessed for ADHD? 

My GP suggested this assessment but at the time I said no, it's something I am thinking about asking about now.

Autonomistic said:

With regards to the finger chewing would it help if you were to wear thin gloves most of the time? 

I have gloves, rubbery ones gentle on skin but taste gross. I have instinctively bitten at my fingers and the taste is horrible, bitter.

Autonomistic said:

When this happens to me I find that it helps to listen to some spoken audio, maybe a podcast or an audiobook. There is something about the spoken word that can send me back to sleep, in a way that silence or music cannot.

A few times I have played some train sightings videos. I like trains and watching them relaxes me.

Autonomistic said:

The problem is that when a person has experienced repeated elevated anxiety for a long time the body gets used to that and it becomes the new 'normal' operating state

Right, yes, I cannot get my body out of this state.

It'slike it has forgotten what is was like to be anxiety free. Sometimes I find it hard to remember what it was like when I wasn't anxious.

No I don't, sorry.

It's something I've thought of doing but have not tried yet. I have to go careful when doing things because I get tired easily and quickly.

If I try any and find them helpful I will let you know.

Doing things with hands is a good idea. Do you have anything like a stress ball? Or squeeze beads?

Those are meant to be good for anxiety.

I hope you can find something that will work for you. 

I listen to music, fingers don't get too much pain from putting on a song. I sing as well, that's one of my hobbies.

I tried audiobook before but I found I could not focus on them in the end so stopped. It is at that stage where anxiety is like a tall mountain and I can't get past it.

Ausomely Autistic said:

Stimming is also a great way to release any emotion including anxiety, do you currently have any favourite stims?

I would say all mine are unhealthy.

Ausomely Autistic said:

The better you can understand your own autistic brain, the happier and calmer you will feel.

Lot of the time it feels like I'll never understand.

You are very welcome.

There are many great practical tips in Luke Beardon’s book about how to change your environment to suit your autistic needs and neurology, therefore reducing anxiety. The better you can understand your own autistic brain, the happier and calmer you will feel.

 I hope you enjoy the book.

Stimming is also a great way to release any emotion including anxiety, do you currently have any favourite stims?

I sympathise and it is horrible. I am like you, anxious all day and all night. 

I have also tried various medications in the past but they either had no effect or actually made my anxiety much worse. The SSRIs made me extremely agitated with constant suicidal thoughts. At the time I did not know I was autistic and that it is more common for autistic people to have such reactions. Benzodiazepines are not helpful for long term anxiety, as they are extremely addictive.

The problem is that when a person has experienced repeated elevated anxiety for a long time the body gets used to that and it becomes the new 'normal' operating state. That results in a constant hypervigilant state of high baseline anxiety. The window of tolerance whereby the elevated anxiety can spill over into full panic when triggered is small.

Queen said:

I wake up through the night, hardly ever get more than three hours of sleep each night.

When this happens to me I find that it helps to listen to some spoken audio, maybe a podcast or an audiobook. There is something about the spoken word that can send me back to sleep, in a way that silence or music cannot.

Queen said:

My brain can't stop working and thinking. Never gets any rest.

Have you been assessed for ADHD? 

If it isn't that then I find what can help is some sort of distraction. The distraction needs to be sufficiently absorbing to channel all of the thoughts into and achieve total focus. If I can achieve a state of hyperfocus on something that interests me it can provide some much needed relief from the constant anxiety for a few hours. Of course I also forget to eat, drink, sleep and everything else!

With regards to the finger chewing would it help if you were to wear thin gloves most of the time? 

Good luck. I hope you find something which helps.

Hi- I haven't tried meditation, partly as I am too on edge and always too busy to even contemplate the idea of sitting still and trying to unwind... but it would probably be a good idea to try- do you have any resources/tips for meditation? I know there are many different types/forms... 

Doing something with your hands does help me a little too- things like doing a puzzle or folding origami etc. whilst listening to an audiobook... but I don't enjoy these activities much, so I would only ever do them if I was off sick or had way too much time... so I just never end up ever relaxing... I'm sorry to hear that colouring is difficult for you now. Are there any alternative ways that you could be creative that require less use of your fingers? 

Have you tried listening to audiobooks? I do that a lot and it doesn't feel like it is helping anymore but it probably does or has done in the past.