Need help with anxiety

Sorry that you feel so bad Legylo, but I’m glad your comfort bear helps and it would be sadder if you didn’t carry it.

I struggle with anxiety too, and it seems to increase and decrease in waves, with no rhyme or reason. The worst thing is that I think it is causing the constant, debilitating exhaustion. I have a bear too, although I don’t always bring it with me, and a natural stone (tiger’s eye, agate, labradorite and others) bracelet that I like to carry in a pocket or bag at all times. It feels beautifully smooth and helps calm things down a bit when I fiddle with it.

I use meditation to help relieve anxiety, and keep to the same technique of using my mind’s eye to observe my breathing, without changing it - just watching the rise and fall of my abdomen - if distracting thoughts interrupt - I bring my focus back to my breathing.

I have had CBT several times over the years before diagnosis and it was helpful. I still return to some of the techniques, and ignore the techniques that don’t help. Nowadays, there are therapists who have had training in CBT for autistic people and it works for many people. 

There used to be NHS apps with mindfulness techniques, but they seem to have disappeared. If it is something that you might like to try, there are quite a few apps and some are free. The one that worked best for me was Headspace. It is expensive, but there is usually a free trial period.

I hope that some of the advice from the NAS link, and other’s tips may help. 

Thank you ArchaeC xx my comfort bear brings me a lot of comfort and I take it with me every time I go out, just carrying it makes a huge difference so I try to never forget it when I go out.

I’m so sorry you struggle with anxiety as well. I know what you mean about the waves, sometimes it hits with huge waves and it feels like you’re pulled under but no reason at the time seems apparent. I’m glad you have your bear and your stone bracelet, both must be a lovely comfort to have on and near you.
I used to have a bracelet that I played with. I played with it too much though and it broke lol I haven’t bought one since then.

I’m glad your medication helps relieve anxiety for you. Sadly for me it never worked, but I’m glad it has for you. How do you find observing your breathing? I’ve tried this in the past but I suck at it lol I can’t breathe properly when I focus on it and hyperventilate. Glad that’s worked for you as well….maybe I need to give it another go. So glad your experiences with CBT have been good ones. I’m so hopeful that mine will be as well, everything I read on it sounds positive, and my doctor is almost certain I will respond to it so keeping my fingers crossed for that. I love that there are more autistic trained professionals now, the doctor I see at my GP surgery is autistic and talking to her I know she really gets it. It’s really comforting.

I’ve been looking at mindfulness apps, I haven’t chosen one but I have seen there’s lots to choose from so it might be worth getting one, giving it a try and seeing what happens. It might make a huge positive difference so I might do that today. Will beat sitting there feeling anxious all day.

Thank you….Yes the tips were very helpful. Everyone’s advice here has been such a big help to me too. I feel a lot more positive this morning, way more positive than I’ve been for a long time…So thank you all so much for that. X

There are different methods of breathing exercises, but so far, the method that is simplest and works best for me is my version of what I remember from the ‘Headspace’ App. I am currently not a subscriber.

• I find a time when I won’t be interrupted and I sit on an upright chair, alert but relaxed.
• I notice the space around me and take a deep breath in and let it out slowly, repeating three or four times.
• On the third or fourth breath out, I gently shut my eyes and begin to breath normally, without trying to change the breath in any way.
• I slowly scan my body from the top of my head to my toes, noticing any areas that may feel tense, sore or uncomfortable. I notice these areas, and let them go as I work down my body.
• I name my intention for the exercise, eg, I want to be calm or I want to feel less anxious.
• I bring my attention to observing my breath with my mind’s eye. That means I keep my eyes gently closed, but as I feel my abdomen rising and falling with each breath, I notice it, and it feels as if I am watching it even though my eyes are closed.
• I keep my mind’s eye focused on my abdomen, I don’t change the timing of each breath or deliberately take deeper or shallower breaths, the key is just to notice it. Some people find it helpful to count each breath up to 10, and then start over at 1.
• My mind usually wanders onto other things like tasks that need done or a conversations with the plumber. When I notice that I’m not observing my breath, I don’t need to be concerned, I gently bring my attention back to the breath.
• After 10 minutes or 15 minutes or longer, I bring my attention back to my body and my awareness of the space around me.
• When I feel ready, I open my eyes. 

It is definitely something that gets easier with practice but it took me several weeks before I noticed a real difference. If this is of interest, you might like the ‘Headspace’ App, which I mentioned in my previous post.

Good luck!

This is a really good explanation of how to do mindful breathing :)  I just want agree with what you say about the fact that these sorts of things take time to work - so for anyone trying Mindfulness techniques I’d say don’t get disheartened if they don’t help you quickly - try to be patient and give it time to slowly slowly make a difference. The change comes very gradually but it does last - so it’s worth persevering :) 

This is a really good explanation of how to do mindful breathing :)  I just want agree with what you say about the fact that these sorts of things take time to work - so for anyone trying Mindfulness techniques I’d say don’t get disheartened if they don’t help you quickly - try to be patient and give it time to slowly slowly make a difference. The change comes very gradually but it does last - so it’s worth persevering :)