Hi I'm new to here am suffering with GAD & depression.

[wanttobebetter]

I have a feeling of dread daily, plus muscle tension in my shoulders & a lump in throat. Can anyone give me advice to help me cope....this is making me so sad & I'm desperate to return to my carefree self. People keep saying Accept the situation, don't fight it but how do you accept the situation?

[Hidden]

Hi,

I know its really difficult to accept whats going on, as our bodies are full of adrenaline, and that makes us want to fight or run, its a thing that evolved over thousands of years to keep us safe. But with us now in the 21st century, there's no fearfull/dangerous thing.

Its like we have a hair trigger to react to the slightest thing.

Here's where the CBT helps as we reintroduce ourselves to the things we imagine are dangerous, and realise that they are in fact not dangerous at all, we learn to actively work on being with the anxiety, at low levels at first as this must be done gradually, and we cant expect it to work directly. But sure enough when we see anxiety for what it really is, it does start to not be important anymore and thats why we dont keep triggering it as much.

A panic will rise in intensity and then if allowed slowly disipate to normal levels.

We accept the situation, by simply doing nothing, absolutely nothing, allow the adrenaline to do its thing, and disipate slowly away. Its like giving in to the anxiety, or going with the feelings with as much acceptance as possible.

With the lump in your throat for example, if we look into this area, we can feel it soften around the area relax those tense muscles, just let it all happen, thoughts may come up saying nothing is happening it wont work, let those thoughts come, and gently return to relaxing the area around the throat. here we can also focus on our breathing no need to alter it unless we are gulping our breath in, in this situation we can elongate the out breath.

This also is good to practice not just in anxious times but in good times as it gets us used to ourselves, its like making friends with ourselves.

I hope you are talking about this with your doctor, and maybe you could ask for a referral to CBT

Wish you well

B

xxx

[wanttobebetter in reply to Hidden]

thank you so much for this Baylien.....having counselling as well as medication (20mg cipralex and 15mg buspirone)....the counsellor uses some CBT so now have more hope for it xxx hope u are well

[Hidden]

Oh I found this link, it may be of help

getsomeheadspace.com/medita...

[wanttobebetter in reply to Hidden]

have u used this.....link said it was free and so I registered but then it asked for payment details???

[Hidden in reply to wanttobebetter]

I've not used it,

but did look at the video talks which had great explanations.

They always want paying

I didn't realise

I'd stick to the free advice on here and your CBT

I'm well thanks for asking

B

xxx

[wanttobebetter in reply to Hidden]

thanx Baylien.....just feel that sites that want paying are just out to prey on us vunerable people & so are sceptical of them...

take care xxx

[Hidden in reply to wanttobebetter]

There's a button to start the take 10 series, I've just started it and its free, it gives an idea on how to meditate,

I'm going to try it for the 10 days

[wanttobebetter in reply to Hidden]

good luck....let me know how it goes

[Hidden in reply to wanttobebetter]

lol, I just did the first 10 minute one, its was really good.

If I start levitating, i'll let you know

Hope your having a good day

Bxxxx

[formidible]

Hi wanttobebetter. Welcome to the site. Firstly try to accept that right now you are feeling low and anxious - its nothing to be ashamed about and trying to fight it is normal. However it will take some time for the feelings to moderate and hopefully go. It will not happen overnight I'm afraid. even though you might think it can.The first thing you should do is tell someone, and that someone should be your GP, but telling anyone close to you as well is also a good idea. Unfortunately anxiety and depression are invisible to others so bear that in mind. I have found that a mixture of treatments can really help. Taking some form of medication in the form of an antidepressant can help, but bear in mind that it will take several weeks for them to kick in. I'd recommend Mirtazapine if you are also feeling very anxious. This tablet has certainly helped me and it will help you sleep more easily for the first few weeks also if you are having problems sleeping. Secondly take a look at the various other treatments that are available. These include counselling and CBT. This site is excellent in providing all the information you might need, as well as dsicounted treatment if you become a member and live in the UK. You can also post how you are feeling as many times as you want, and I have found that very helpful just in knowing there are people out there who can relate to my feelings and that care. Its one step at a time, and if you take it slowly and do all the right things you will feel better in no time. It certainly isn't the end of the world, even if you think it is.

[wanttobebetter in reply to formidible]

Thanks formidable...I have seen my GP and I am taking cipralex (20mg/daily for 10 weeks) and have just started buspirone (15mg/daily for 1 week) for the anxiety...glad to have found this forum & thanks for your help x

[peteper]

I am using medication, tried this? Via GP of course!

[wanttobebetter in reply to peteper]

Thanks peteper...I have seen my GP and I am taking cipralex (20mg/daily for 10 weeks) and have just started buspirone (15mg/daily for 1 week) for the anxiety....what are u taking?

[Hidden]

Hi and welcome to the site

Thank you for your lovely comment on my blog and I'm glad reading it has given you hope that you can get through this. There's some great advice above so I haven't got much to add except to say that a first step would be to talk to your gp. There's lots of different therapies available to help. take care love eve x

[wanttobebetter]

Thanx Eve....u really are an inspiration & such a positive person xxx