Looking for advice

[jojo15210]

I would really appreciate for any suggestions to help me deal with my anxiety.. they are mostly during the night where I get woke out my sleep and afraid to go back to sleep. I get chills real bad can't sit still just need. Any advice

[Gimel]

Greetings jojo1520

I can empathise with your sleeping disorder given that I have chronic insomnia and rarely get more than 3 or 4 hours sleep at night. I can usually guarantee that the time I awake ( when I do actually get some sleep) will be the so-called 'witching hour' of 3.00 a.m. or just after.

There is a breathing technique that I gathered from a Dr Chattergee from Youtube ( no affiliation, but it is his intellectual property ) called the 3,4,5 breathing technique. You inhale for 3 seconds, hold your breath for 4 seconds, then breathe out for 5 seconds.

I have tried the technique and it can help to ease the anxiety as you begin to focus on your breathing more, and less on the intrusive thoughts and the restlessness.

Given that anxiety usually causes us to engage in shallow breathing, then perhaps this could help to ease your anxiety as your breathing becomes more settled. No doubt the longer you can engage in the technique, the less likely the fear you experience of getting back to sleep will persist.

There are also prescribed medications natural or otherwise that could help in allowing you to sleep for longer periods of time

Hope that this will help in some way and best wishes.

[davidthecoder in reply to Gimel]

Have generalize d anxiety disorder, I also engage in breathing techniques. They help. Have probably heard of 3-4-5, but I also do 4-4-4 (aka box breathing), 4-7-8, and 8-8. Pretty sure all of these go back to early Yogic practice, so...centuries old techniques.

When breathing, use the diaphragm, not the chest. This stimulates the Vagus nerve, inducing rest-and-digest rather than fight or flight. All connected to the sympathetic/parasympathetic nervous system. Also, inhale with the nose, exhale with the mouth.

Good luck.

[jojo15210 in reply to Gimel]

My doctor just prescribed melatonin what's ur opinion on that ... have u ever tried that ?? Suggestions

[davidthecoder in reply to jojo15210]

Melatonin doesn't need to be prescribed, it is sold over the counter (atleast in the United States). Perhaps you mean that your doctor recommended melatonin?

I take 2 milligrams of melatonin every night. Sometimes it works, sometimes I still have troubles sleeping. It also sometimes gives me very vivid dreams.

Many people take too much melatonin, like over 5mg. Low dosage is preferred from my research. I am not a doctor and this is not medical advice, however.

[jojo15210 in reply to davidthecoder]

But it will help me get more the 4 hours sleep. Also do you get where you shake going through and anxiety attack where your whole body trembles ...

[davidthecoder in reply to jojo15210]

Anxiety manifests differently for us all. In my case it is racing heart, which leads to racing thoughts. Also tension in my shoulders. It is a very uncomfortable feeling. Like something bad is about to happen, even though there is no actual threat in front of me. I am sure the shaking can certainly be an anxiety symptom, as someone may feel shaky if they feel threatened, which can occur even purely from our thoughts.

Can't really say if melatonin will let you sleep for more than 4 hours. I know some people find benefit from it. It naturally occurs in our bodies, but for some, they might have troubles producing enough naturally, and so they supplement.

[PuzzleArt in reply to jojo15210]

I use melatonin, but not every night. The dose I take is usually only 5 mg. , but I know people who take more than that and , like me, have no side effects. Melatonin can either help you go to sleep, or keep you from waking up too soon in the middle of the night, but can not always do both for the same person. I think it is safe, but everyone's system is different, of course. It does not require a prescription. I do not normally recommend anything else to people, even ibuprofen or tylenol for pain.

[jojo15210 in reply to PuzzleArt]

I am the same,,, but I can't keep from not sleeping every night ..... my Dr prescribed trazondone 50 MG to start taking tonight ... I'm a little worried but gotta try something ... also I have no appetite and food does not taste just a little .. no don't have covid I was tested ... but did test positive for flu a last Sunday so I have been living like this for a week with no sleep

[PuzzleArt in reply to jojo15210]

Sorry you caught the flu. It is an added weight to carry at this time, but fortunately, is not a reflection of how weak or strong you are, as it can be caught by anyone who is exposed to it. The new medicine is worth trying, and the dose can always be lowered some later, if you get side effects. I require a doctor who is able to receive feedback from me, and can tolerate my opinions. I finally found a doctor like that, and now have more confidence in his opinions being intelligent and helpful.

[jojo15210]

Is there an toll free # to talk to someone. For support such as a coach. .. that way support is always available for all. Or even video. Support

[davidthecoder in reply to jojo15210]

It sounds like you might be looking for a therapist. Always recommend professional guidance and help. Sometimes the first one you find may not be the right fit for you. It took me 3 therapists before I settled on one.

If you are in an emergency situation and you need to speak someone immediately, then 988 is the toll free crisis line in the United States. It is available 24/7.

[jojo15210 in reply to davidthecoder]

Right now all I want to do is get through the holiday season .... but I plan to go back to therapy after firstt of the year ... I think im having it rough because lack of sleep .... I'm thinking being overly tired has alot to do with it to

[davidthecoder in reply to jojo15210]

Yeah, I have sleep issues myself. It definitely has an effect on my anxiety, which also makes the sleep worse. But it kind of comes and goes.

If you drink caffeine such as coffee to give yourself energy due to the sleep issues, caffeine can also make anxiety worse...at least for me. I just reduced my consumption down to only one cup a day, and it has helped noticeably. My heart doesn't race as much.

[jojo15210 in reply to davidthecoder]

I also too cut down on coffee intake till 1 cup in am. But I drink Mt dew which is hell as well but working on cutting down won't drink mt dew a hour before bedtime

[Agora1 in reply to jojo15210]

jojo, Mt Dew has one of the highest caffeine amounts. I use to like it myself.

Good Luck on weaning off it. I think you will see a difference. xx

[LadyZen]

I use to wake up at 2am from nightmares and overwhelming sadness. I have lava lamp as a night light, and that seems to help me fall back asleep. It changes the colors of my walls, so it's kind of hypnotic.

[designguy]

I had anxiety/panic for a number of years and what helped me was learning that anxiety/panic is a paradox and the more you struggle, fight it or deny it the more it persists so the solution is to learn to be ok with the uncomfortable sensations and not believe your anxious thoughts. The more you educate yourself about it and how to best deal with it the more it lessens the fear about it. I found the DARE Anxiety book and youtube videos very helpful and you might also checkout the youtubes of Paige Pradko and Emma at Therapy in a nutshell. I also found that medication (in my case Klonopin) helped make the anxiety more manageable as I healed.

[PuzzleArt]

It is the day of Christmas Eve and I am glad that only two days are left to get through. I have read some posts here which are helpful. The extra pressure can come from within, and also from outside, both triggering expect- ations. As a child, these expectations were mostly very pleasant, and Christmas was spent with close relatives, who are no longer here.