I want some opinions regarding anxiety and health related job anxiety

[Jmerrick22]

I work at a hospital and I see everything in the ER I've seen codes , I've seen dead people , I've seen people dying. I've always had heart related anxieties, and to this day i picture myself ending up falling over and needing cpr or something like that , I really never thought this way until working there , I'm so stressed out always at work my boss is very intimidating and always gives me anxiety or palpitations. I bloat so bad and even in my chest I get tightness and I feel like I have a bubble of gas always . I look nine months pregnant and I'm a boy ! I'm always afraid of dying I'm terrified I can't get it out of my head , I have Ativan for when it gets bad but it's not working as good as it used to . My diet sucks I drink I soda and ice tea and barely any water , I work so much I end up eating fast food , my bowel movements aren't on a regular basis . I hate this , I wanna cry . People don't understand how much anxiety effects a person . Anyone else get bloating or that feeling in your chest ? What do you do for it ?? Anyone know of any breathing exercises ? I feel like I'm a mouth breather , and I snore a lot apparently . Hopefully someone understands me

[blackcat64013]

Hi Jmerrick22,

Take advantage of the hospital's employee assistance program (EAP) which provides free professional confidential counseling sessions to address your anxiety.

EAP is designed to offer an effective means of assisting all employees with problems that may eventually affect job performance and personal emotional, mental and general psychological well-being.

You could do not worse than visiting your primary care provider to request a referral for an appointment with a dietician and a sleep expert to address these issues as soon as possible.

Exercises to Improve Breathing and Calm the Body

Co2 Rebreathing

What is it Good For: When you hyperventilate, it often feels as though you aren't getting enough oxygen. But the reality is that you are actually getting too much oxygen, and your carbon dioxide levels are too low. Try the following:

How it Works: Cup your hands over your mouth and breathe slowly. You can also try using a small paper bag. The idea is to prevent the expulsion of carbon dioxide and get it back into your lungs so that you regain the balance of Co2 in your system. Hold it over your face when you breathe, and keep breathing as you would normally to regain your carbon dioxide levels.

Additional Thoughts: **Research is mixed on the effectiveness of rebreathing in regaining your Co2 levels. It's hard to stop an anxiety attack, and rebreathing doesn't appear to stop one completely. But it may help reduce the severity of the symptoms, which should decrease the likelihood that the anxiety attack drains you of your energy or causes any emotional swings.

Deep Breathing for Relaxation

What is it Good For: Deep breathing isn't always the best tool for an anxiety attack, but it is a good tool for high stress/high anxiety. Taking calm, deep breaths has a soothing effect on your body. It's not clear exactly why, but it's likely that controlled breathing combined with a few minutes away from your stressful situation gives you an opportunity to relax in a way that few people can do in the moment.

How it Works: There are different types of deep breathing strategies, but the simplest involves sitting in a chair with your back straight and your arms on the armrests. You take a deep, slow breath in through your nose lasting close to 5 or 6 seconds. You then hold for a few seconds, and breathe out slowly through your mouth, taking close to 7 seconds (breathe out like you're whistling). Repeat 10 times.

Additional Thoughts: **Deep breathing can be difficult at first and not very relaxing. It takes some practice. But once you've gotten used to it, it becomes much easier. You'll find that the deep breaths calm you the most by your 10th breath and should lower your blood pressure as well. As you improve, you can lengthen the number of breaths to 20.

Advanced Inhale-Hold-Exhale Deep Breathing.

What is it Good For: Advanced deep breathing combines both of the benefits of the above two breathing exercises, making it great for those suffering from severe anxiety and panic attacks. However, it can be hard to master in a time of panic, so many people struggle to perform this type of exercise at first. If you're confident you can get the strength to use this exercise, you may find yourself able to calm down much faster.

How it Works: You'll need to find a much more comfortable place for this to work, and expect it to take a considerable amount of time. Find a quiet place you can stay for at least 15 to 20 minutes. Sit like you would for deep breathing with your back straight, but try to be comfortable.

For this exercise, you will be monitoring your heartbeat to keep a good rhythm. You will do at least 10 breath cycles, and each cycle will be comprised of three stages:

1. Inhale, count 5 heartbeats

2. Hold breath, count 7 heartbeats

3. Exhale, count 9 heartbeats

When you breathe in, make sure that you're breathing in through your stomach first and your chest second. Don't perform this exercise if you have a heart condition.

The slow, managed breaths are very calming. Holding your breath also helps regain your Co2 levels, to reduce some of the effects of hyperventilation.

Additional Thoughts: It can be very hard to perform this type of exercise, especially if it's your first time with breathing exercises. During an anxiety attack, it's hard to gather your thoughts enough to count heartbeats and calm your body. But if you can master this technique, you'll find that you should be able to calm yourself during a panic attack, and possibly experience some relief from your panic symptoms.

Hope this helps

[Connortyu7]

I sympathise it must be hard working around people that are ill must constantly put the thought of being un well in your head I know I hate hearing about new illnesses because every time I do I think Iv got it

[Usagold]

You and I are a lot alike. I also work in a hospital, but I diagnose cancers, diseases... and in the past I helped with autopsies. My biggest health anxiety is also my heart. I feel it racing or skipping beats a lot and I am convinced something is wrong with it and that one of these times it's not going to right itself. Sometimes it gets so bad, I walk into the ER, thinking that if I fall out, they'll know what to do. I am working on not fearing my heart symptoms. Here's what I think we need to do: 1) we need to line our thinking up with the TRUTH that our health is fine, and just because our patients have Ca or a MI does not mean we do! 2) accept the troubling sensations as a heart responding to adrenaline 3) eliminate stress, and rest as much as possible so our frazzled nerves can recover. We can do this!

[Usagold in reply to Usagold]

How do we line our thinking up with truth? How do we accept? I think by telling ourselves the truth, based on our rational observation, over and over until we believe it. Be intentional and keep thinking truth. Same for acceptance. When we feel symptoms, think only the truth about what it is. Think it again. Don't allow the what-if thoughts. Crowd them out. With God's help, we can use our minds to program our brains to be more rational and optimistic! And less anxious!

[Indigojoe]

TRIGGER WARNING: DESCRIPTIVE JMERRIC22, OMG you are me when I was younger. I worked in an inner city ER, "knife and gun club" Saturday and Sundays. for years. while I was there, it was ALL very cool. nothing bothered me. However when I left the hospital and someone in a store or on the street fainted, puked, got short of breath I would FREAK the hell OUT. while in the Hospital i was completely FINE. No rhyme or reason. Based on my past experience may I suggest that you DO NOT CUT AND RUN right now. Find a way, any way to dial yourself down and change positions when you can get a bit more in neutral. The boss is freakin you out because you are already over sensitized. **CUE JEFF1942............insert Claire Weeks info here!** I did find an OVER THE COUNTER, product ( from Amazon ) called Calm Spirit Tea pills that have worked wonders for taking the edge off when I have to/ want to/ don't feel that I can, events. . You sound pretty normal for your beliefs and your situation. Yes , slam back a few bottles of water, just chug em, and make a PJ&J or 3 and take them to work, grab some vit B and get back in the game. You will calm down, when you ACCEPT that right now, you are freaked out, and that soon you WILL BE FINE.

[Renesia]

Relax jus take deep breaths an rekax