GAD -- What do I do?

[tjs2112]

Hi all,

I'm 29, and was diagnosed with generalized anxiety disorder after having the generic "I'm having a heart attack" anxiety/panic attack May 2018. For 2 months after a clean bill of health I was convinced something was wrong -- I was a wreck, then optimistic, then awful, and so on. I tried Prozac for 5 days, and had awful side effects (waking up with panic attacks 1 hr after falling asleep, anxiety through the roof where I couldnt stop pacing, headaches, muscle twitch, etc). I got off the pill after 5 days, and after 2 weeks, for a full month I was anxiety free -- I felt amazing.

About 2 weeks ago, I had a trip to the west coast alone for business, and the insomnia came back, which brought the anxiety back. I don't have the anxiety attacks in the night, but I wake up about an hour after sleeping, sometimes I get back to bed, but I usually wake up a few times. I feel anxiety "tingles" running up my body throughout the day, as well as a burning sensation on my left cheek, forearm and hand.

I'm going back to my therapist tomorrow, but my question is, what's the best way to go about treating this kind of anxiety? I know all the symptoms are anxiety based, but not getting sleep is really annoying. What techniques work for you all to kick anxiety to the curb for a bit?

Thank you all, and I hope you're feeling well today.

[Agora1]

Hi tjs2112, I've kicked anxiety to the curb for good. No longer will it take over my life as much as it might try. Finding methods that work for you and practicing it every day so that when you are in the throws of anxiety or not being able to sleep, you will pull up your resources within moments (because you are prepared) and the symptoms will be under control.

I happen to use Meditation and DeepBreathing every day multiple times a day whether I feel anxious or not. In doing this, I feel calmer and more in control of my life. Situations will arise but I automatically breathe through them. I still use reaching out to my therapist at times to discuss different issues that come up. I use it as a way to vent and be assured I'm handling it okay.

Most of the time there is nothing she can tell me that I haven't already learned from her over the years. (Yes, years of therapy) It took time for me to accept my symptoms were not coming from some overlooked physical ailments. One day, I had an aha moment that

made me realize it was anxiety all this time and I knew then I was going to be okay.

The Anxiety Bully got kicked to curb as I shouted out, "Now I'm back in control of my life".

What we think is what we get tjs. Good Luck with your appointment tomorrow. Take in all that is said to you and then put it into practice. You will win in the long run. xx

[Hidden in reply to Agora1]

I need that aha moment. Happy that you got there, makes me hopeful.

[Agora1 in reply to Hidden]

Photo50, never lose sight of that goal. It is waiting for all of us.

In it's own time it will happen. My best to you. xx

[Hidden in reply to Agora1]

Thank you, Agora1. Agora is “now” in Portuguese, my native language. I need to live in the present more. all the best to you too xx

[Agora1 in reply to Hidden]

Definitely, Mindfulness meditation brings you into that present moment

After all that is all we have. The past is gone and the future isn't within sight yet.

You will find your own way forward trying some of the suggestions others use.

My "go to" everyday is YouTube. I type in what I need at that moment and listen

and watch calming meditation/deepbreathing videos the most. 5-10 minutes is

all we need as an escape from our daily fears and stress. Hope you give it a try.

Thank you for sharing that interesting note on what Agora means in Portuguese.

Maybe that's why the key to my going forward was living in the "Now". x

[Hidden in reply to Agora1]

I am giving meditation a second chance, thank you for the tips.

[tjs2112 in reply to Agora1]

Thanks Agora. You sound so much like my mom (very good thing) as she's battled her anxiety since the 70s.

I'm trying to stay away from medicine, as I don't feel the anxiety is so bad that I need chemical intervention. However, it's interfering with sleep, which is hard to cope with. Honestly, what I have now I in the "annoying" category, as I can identify that what is happening is just an uncomfortable feeling, and nothing more.

I think that the insomnia coming back after recently feeling like I just beat my anxiety put me in a bad mood. A few months ago, there's no way I would've been able to fly out by myself to go visit customers. So I know I'm making progress. But insomnia makes me feel like I'm not in control, as I can't control if/when I will sleep, and that makes me feel like I haven't really gotten over my anxiety.

[Agora1 in reply to tjs2112]

Hi tjs, thanks for the compliment, us mothers have to stick together

Does your doctor know you got off Prozac? I know you said it had only been for

5 days on it but just maybe you could be getting a delayed reaction causing your insomnia. Well worth a call or appointment with your prescribing doctor who may

be able to reassure you as to what is going on. Not getting quality sleep can present with more anxiety as well as muscle aches and pains. Going into REM sleep is needed in order for our bodies to regenerate as well as our minds.

Let us know what your next step forward might be. I wish you comfort xx

[tjs2112 in reply to Agora1]

Yes he does. He actually prescribed it to me after my asking, but this was done through e-mail, and there was no consultation about side effects, therapy, etc. I got a call from WalGreens before I heard from him, and they told me my prescription was ready. I have not seen him since, as I don't feel comfortable with that type of practice. I am due for a first-time meeting with my new GP on Oct 22nd. However, I think it's worth sending an e-mail to my original GP to ask for his opinion on the current sleep disruption.

As for a timeline, I took the Prozac early July for 5 days. I never had insomnia from my anxiety before taking this medicine -- it woke me up with panic attacks and sent my anxiety into overdrive. After 5 days, my doctor said I could stop, and my therapist encouraged me to stop as the symptoms seemed extreme. I had some residual insomnia for about a week after stopping the medication, but after that week, my sleep returned to normal for about a month. It came back, in my opinion, as a response to the anxiety from a big business trip for the first time since my panic attack. Also my opinion, the insomnia is a learned fear from the nocturnal panic attacks I had on Prozac. Do you think that 5 days of Prozac could have helped my anxiety/sleep?

My attitude was so positive after stopping Prozac, I really think that had a large influence on my sleep routine returning to normal. I expected things to get better, I was optimistic. This recent disruption has dampened my spirits, but it will be one of the two main focuses of my meeting with my therapist tomorrow.

I know sleep is incredibly important in replenishing the mental and physical reserves, and fortunately, I do get sleep the night after a difficult night. This is all new to me and I am trying to find out what's "normal" and how to approach it.

[Agora1 in reply to tjs2112]

tjs, you are quite experienced in anxiety. Maybe because of seeing your mother go through it. You thought out all the answers to your questions and concerns. It's important to know the ins and outs of what we are struggling with. It makes the journey a little easier in having the answers to things. (at least for me it does)

Positivity and optimism helps immensely in dealing with our symptoms. You're on the right path in getting better and reaching your goal. Good Luck with your therapist appointment tomorrow. I'd be interested in knowing how the insomnia will be addressed. I think you've got this tjs xx

[tjs2112 in reply to Agora1]

I’ve only been e experiencing it for three months now but one of my needs and anxiety is to have answers so I do a lot of research. Sometimes that’s a bad thing and I read too much about it.

Thank you so much for your words of encouragement. They really touch my heart and I appreciate everything that you have said. I am curious, what is your meditation like and what breathing exercises are you doing that helped you kick anxiety to the curb?

One of the problems I do have with all of my research is that I’m not a professional and I wonder if what I’m doing is the right thing to do. One of my main question is whether or not I actually need to be on medication or if I can beat this with just therapy.

[tjs2112 in reply to tjs2112]

Hey agora and all,

Wanted to give an update on what my therapist said. I've had several meetings with this therapist before, but I thought I wouldn't need to see her again once I started feeling much better in August. She doesn't think I need medication at all, thinks I'm mentally stable, but just need to work on getting over this bump in the road that I'm linking to my previous anxiety experience.

We also agreed that I've kind of associated my apartment with insomnia, and need to get over that. It's true, I've had enough insomnia episodes in my apartment that just being there makes me uncomfortable. So Im going to change the temperature, move furniture around, and maybe bake some bread to create a nice smell. Just make home a sanctuary again.

I talked it over with my mom last night on her deck outside, she helped a lot. I also poured my frustrations out to my wife; ended up crying a lot out of frustration. But she was incredibly supportive and I know she's got my back. We went to a bonfire after that. I got anxious at the beginning, as I knew it was night time and I was monitoring my "sleepyness levels" constantly. I told myself not to feed it, and to just be in the moment and enjoy the night. I almost fell asleep 3 times at the fire, and slept continuously from 10-530.

While I'm happy about the sleep, of course now my mind thinks, "you recharged yourself. you won't sleep tonight". I'm trying to ignore that thought, just go through the day, and when I lay down, remind myself that falling asleep has ALWAYS taken me awhile (30-45minutes). Don't get scared when you aren't immediately tired, just enjoy the feeling of the bed, and think of other things.

Are there any things you all do when you're having a hard time falling asleep? Any success stories?

[samjon1]

Sorry to hear that. Am also 29 and was diagnosed with GAD in 2015 after having struggled for I think a year not knowing what the problem was. I had never had of such sickness in my entire life and up to now I am not yet used to it because of endless worries. But to know that am not alone has not left me in the same place

[tjs2112 in reply to samjon1]

I'm sorry you went so long in pain Samjon. I think identifying the issue, anxiety, and learning your personal symptoms, is the first real step of making progress.

How are you doing with it now?

[samjon1 in reply to tjs2112]

Sometimes I manage the situation but so times it goes wild that I prefer staying in the bed like today

[tjs2112 in reply to samjon1]

I'm so sorry to hear that Samjon. Do you take any medicine or talk to any counselors about how you feel?

[samjon1 in reply to tjs2112]

I had a clinical psychologist but she wasn't helping for CBT. I have been taking fluoxetine 20mg for relief whenever situation goes wild. Its what I have taken

[tjs2112 in reply to samjon1]

I know we don’t know each other samjon , but you are worth it. Everyone has value. Believe in yourself and your ability to stare this in the face and come through to the other side. I’m still figuring my anxiety out too, you are NOT alone

[samjon1 in reply to tjs2112]

Thank you so much tjs2112. Good to know am not alone and there people who understand

[gogogirl]

Well, not sleeping is not the best for anyone. Everyone is different. Perhaps this high tech world we live in contributes to it. I have anxiety, but it also depends on the situation. In women it is more common. As an old person, I was not raised with all of this high tech and gadgets which can be overwhelming to us. I have anxiety for other reasons , but please try to get off the phone or computor when you can, and get back to nature. It is a huge cause for anxiety- not being outside. Even kids at school are being over scheduled ( at home also) and are getting depressed and anxious in some instances. Be happy about your accomplishments, and know that a diagnosiiss

[gogogirl in reply to gogogirl]

Sorry , computor interruptus! The diagnosis does not define you. Anxiety and depression are common today- in this smile all the while world sometimes people are made to feel wierd for being unhappy at times- glad you came to the site.

[tjs2112 in reply to gogogirl]

Thank you Gogogirl. I try to go on a run a few hours before bed to get outside and to release some of the pent up energy.

Some days, I'm happy that this has happened to me, as I have a completely new view on life, and the value of people.

[gogogirl in reply to tjs2112]

Well, that is great! Do you work outside also?

[tjs2112 in reply to gogogirl]

Unfortunately not. I have an office job, and a long commute. I'm inside a car or office, sitting, for about 10 hours a day. I'm on a computer for at least 7 of those, and of course watch TV at home or use the computer.

I used to work in a lab close to home, so I had time to work out 5-6 days a week, and I was on my feet a lot at work. I was much happier then.

[gogogirl]

Wow, that is a lot of time - must be a lot of eye strain. Are in in the sciences? Good thing you do go out for a run- I hope this works out for you better, and maybe you can join an exercise class?

[tjs2112 in reply to gogogirl]

I am in the sciences. I used to do cancer research.

A class might be good for me as it would keep me regular on all of my physical activity. Good idea!

[gogogirl in reply to tjs2112]

I think that is awesome- contributing to ways of wiping out that dreadful disease. Let's hope that one day that will be the case.

[tjs2112]

Unfortunately, it’s nearly 3am here and I’m awake. Tonight’s actually been one of the worst nights since the panic attack, and I really don’t know why. The unpredictability of my insomnia, moreso, how badly my anxiety kicks up when approaching sleep, is my main source of anxiety right now.

I excercised, showered, wound down with some drawing with my wife, and I even took a 5mg pill of melatonin before doing 30 minutes of yoga right before heading to bed.

And yet, the anxiety hit me hard when I started to drift off. I’ve been lying on the couch with a blanket trying to read and nod off but it isn’t working.

Maybe it’s he pressure of how badly I expected to sleep tonight that kept me up, I don’t know. I’m trying not to let it get to me. Hopefully my therapist will help plan a course of action. Some anxiety there too, as she expects to be out of the office in 5ish weeks to have her baby.

Any advice or encouragement is really appreciated here.

[quitter333 in reply to tjs2112]

Oh my god. Are you me?

I also have badically exsct thing as you. I dont use any meds though (melatonin or valerizn are not meds).

Also office job + healthy athleticism.

Also have relapses if sympthoms ( i can tell they are getting better but i am scared of how long this anxidty thing has stood with me)

[Rilo7268]

worrying about sleep will definitely make it harder to rest. i usually listen to a meditation in bed. at times ive listened to nature sounds. sometimes telling myself sleep is natural so if im tired ill naturally fall asleep helps.

[tjs2112 in reply to Rilo7268]

It’s a nasty cycle, I’m learning Rilo. I haven’t gone two nights without decent sleep since I came down from my panic attack, so this is extremely disheartening for me. I feel like I’m losing progress.

Of course, the longer I go without sleep, the more anxiety I have, and the more pressure I put on sleep. I tried some guided meditations tonight, probably 2 hours worth, and no real sleep.

I tell myself that everything I’m feeling is simply anxiety, it can’t hurt me, but the one thing I’m having a hard time truly believing is that eventually sleep will come. I get performance anxiety every time I lie down.

I have a therapist appointment at 2pm tomorrow. Any ideas on how to make the best use of the hour?

[Rilo7268]

honestly it will be hard because its your first session. i know there's so much you'll want to discuss but it will probably be a basic background information session. what about trying another med? once your level of anxiety goes down you'll be able to sleep. its just a matter of time. ive gone through not being able to fall asleep or falling asleep and waking up into a panic attack and not being able to go back to sleep. hope everything goes well today. try taking a benedryl as a last resort.

[tjs2112 in reply to Rilo7268]

It’s actually not the first meeting. She helped me when I was going through my first bout of anxiety, and she backed me up on quitting Prozac.

I’ve noticed that my anxiety amplifies when I get into my apartment, which i guess means all the sleepless nights have me associating textures of the couch and bed with anxiety.

[gogogirl]

Have you tried Yoga or Reiki?

[tjs2112 in reply to gogogirl]

Yoga is part of my wind-down routine for the night. I like "Yoga with Adrienne" on YouTube. Very calming and peaceful.

[gogogirl]

I will have to check that out. Thanks.

[aevondamn]

Hello! I can definitely relate to your experiences regarding anxiety. For the longest time I too was convinced that there had to have been some medical issue going on with me to explain such intense awful feelings. Eventually I was able to pull out of that dark time, but it did come back in my late 20’s. I highly suggest trying CBD oil. It’s natural, as opposed to Prozac and the help it has given me is tremendous.

[Anxiousdude]

I’ve been using cbd oil and chamomile tea lately. My symptoms are out of control right now but I’m sleeping