Help controlling my anxiety

[Hopelessly]

I feel like I'm continuously self destruct over the smallest things. My dapression at an all time high where I just want to disappear not be at work. But my freaking anxiety got me on edge. I missed an item at work but I caught before my manager and I'm so pissed at myself. I have been making small mistakes more often lately. So mind goes into how worthless I am, all the while I constantly doubting myself to the point I have to recheck my work. I feel sick to my stomach and can't stop fidgeting. Does anyone have any ideas how to help or calm oneself down.

[Sober2007]

I understand exactly what you are going through and...

Yes, I can give you some ideas from what others have shown me. Probably the most important thing I have to do when my anxiety spikes is to focus on breathing correctly. Usually my breathing at that point is way up in my chest, instead of taking deep breaths from my diaphragm. You can look up how to do this if you don't know, but one thing that works is put one hand on your chest and the other on your stomach just above your belly button. Breathe in deeply through your nose and breathe out through your mouth. Hold the inhale for a second or two before your exhale. The hand on your stomach should move up and down while the hand on your chest should stay still. Doing this for a minute or two (longer if I can) helps me calm down at work.

The next thing you can do is recognize that the anxiety is a feeling that will pass in time - quicker usually if you don't let yourself get too worked up about it. What happens to me is that I start to feel anxiety, then I make it worse by getting freaked out about it. It makes me scared so I go into fight or flight mode. I have to learn to accept it for what it is and not let it overcome me. Look up the work of Dr. Claire Weekes on how to recover.

Lastly, I'm starting to explore mindfulness for both anxiety and depression. Mindfulness involves using a variety of techniques or exercises to help us focus on the present and not get all wrapped up in past concerns or future worries. I don't have enough experience to recommend anything specifically, but it's easy to find information online.

I hope that helps

[Hopelessly in reply to Sober2007]

Thanks you I will try the breathing technique. And look and look up the work of doctor Claire Weekes on how to recover

[Sober2007 in reply to Hopelessly]

here's a link to an audio recording of her:

youtube.com/watch?v=MHr4a71...(Not working as expected?)

[Hopelessly in reply to Sober2007]

Thank you so much

[Sober2007 in reply to Hopelessly]

You're welcome!

[Hidden]

I felt that way for over 15 years and I finally decided to seek help. Anxiety can make you feel suicidal if you cannot control it yourself. I know because I have been at that point last week. Anxiety is in fact a very serious issue. The worst are the ones that develop into full blown acute attacks if not treated. I felt suicidal when I went to the ER. BUT the ativan worked and even though I still have those little twinges that signal that fight or flight mode has lessen. I'm on buspirone now. I really wish I had sought help sooner instead of suffering all these years

[Hidden]

universityearthnews.com.dai...

Title of the Article is Four GABA deficiency symptoms you can identify yourself.

This article is easy to read and explains the role of GABA an amino acid protein which is a neurotransmitter in the brain which helps to control depression and anxiety.

Gaba is made in the body but can be bought as supplements.

There are ways to increase GABA.

Title of Article is How to Increase Gaba Levels Naturally in the Brain

nootriroot.com/how-to-inrea...

healthline.com/nutryion/vit...

Deficiency of B6 can affect the levels of GABA in the brain and also serotonin levels.

It decreases homocysteine levels which are high with people suffering from depression.

It also regulates dopamine, which is created in the body. If you have not had a range of vitamin and mineral tests for deficiency then may be you can ask your health care provider

as certain vitamin deficiencies actually promote depression. The total B range including B6

and B12 should be tested as B12 with iron deficiency can cause pernicious anaemia which can make you utterly depressed and suicidal. B6 also helps people with iron deficiency as it helps the body to absorb iron.

Vitamin D deficiency can lead to severe depression and to joint and bone problems.

When you see your doctor please ask if you can have tests for vitamin and mineral levels and for thyroid, and diabetes to rule them out as factors associated with depression

Other tests that might be useful are for gluten intolerance, with other foods such as eggs, and dairy. Celiac disease can be associated with depression and brain fog. Be interested if you found these articles helpful as have other links which have helped me understand my own problems.

[IHadADog]

Others probably have better tips for calming yourself than I do (see the other responses), but I noticed a couple of things in your post: you "missed an item at work" but caught it before your manager. That suggests you're not "worthless." You're rechecking your work. Why not? Maybe you made a mistake and rechecking will help you fix it. That sounds smart.

I've been having cognitive issues over the last several months and have also felt worthless. But in part that's the depressive brain talking and it's not objectively true. Maybe knowing that about yourself can help.

[Hopelessly in reply to IHadADog]

Thank you I will keep that in mind