Some helpful things I've noticed (that you've probably noticed too).

[o2G2o]

I'll try to come back and add one a day.

These are just some observations I've made with my own (primarily) health-related anxiety and cardiophobia. Feel free to chime in with your own!

1. When I'd be having chest pains, dizziness, arm pain, general over-sensitivity (even if it was quite bad) I've noticed that as soon as an unexpected distraction happens it goes away. Imagine something like walking along the street, feeling VERY anxious, concentrating on just getting through the next 5 minutes, and then a lady slips on the stairs and drops her bags on her way to the car. You totally snap out of your self-absorption and help. As you are walking away, you feel fine. If you were having actual chest pain instead of referred, imagined or embellished pain, it would likely not go away just because you thought of something else. This is also true of stubbing your toe, slamming your arm into the bureau as you walk past...or even having to pee really badly. I remember loving it when I had to pee and couldn't, because I knew my mind was so busy trying not to have me piss my pants that it couldn't dream shit up to freak me out.

[Calm_mama]

Fabulous. Love it. Hope you post more

[Missimplicity]

Yes. I've noticed that happening to me a lot. That's why I wait to go to the ER. Lol

[o2G2o in reply to Missimplicity]

#1 rule of anxiety! Wait it out! Fundamental building block of exposure therapy, and you're doing it without the therapy bill.

[Agora1]

So you found that distraction can stop anxiety on a dime

Interesting isn't it?? When it first happened to me, I was amazed

and knew I'd found the magic key to aborting anxiety. We learn

from this great forum as we share with each other.

Thank you for your post.

[o2G2o in reply to Agora1]

It is interesting! It shows simultaneously how powerful the mind is and how little control we have over it. I think anxiety is like a bad dream that way. When you're having the nightmare, it seems very real and is legitimately terrifying. Once someone shakes you awake though, your brain realizes the reality of the situation and dismisses the fear from the dream almost instantly.

[Agora1 in reply to o2G2o]

You need to write a book my friend.

I'm enjoying your responses.. I'm always ready to learn

[o2G2o in reply to Agora1]

Thank you, I would love to! If you'll kindly send me $80,000 to live off while I write it, I'll get started right away! I'll private message you my wiring details.

[Agora1 in reply to o2G2o]

lol

[o2G2o]

2. Aerophagia creates a vicious cycle.

Step 1: You eat too much (or too quickly) or simply swallow air as an unconscious habit.

Step 2: Air builds up in the gastrointestinal tract, pushing on your lungs.

Step 3: When you breathe, you feel you're not getting a full breath and this causes some panic. After many minutes in this state, you may even start to become lightheaded, due to the unnatural breathing.

Step 4: Panicking causes aerophagia.

Step 5: Repeat step 1.

I don't know about you guys, but when I have trapped air in my body I get pains in and around the heart area, tension in the back and chest, and feel like everything has a sense of urgency. It feels a lot like a panic attack, and since panic-attack-like symptoms are a huge trigger of panic attacks (due to fear of panic attacks, which most of us have) this is a problem. I've had this go on for hours sometimes, ruining my entire day. At some point I may move a certain way and the air moves to a place where it can escape as a burp. Sometimes, it's a burp that sounds like it's coming from an adult elephant in a deep cave...like...it shakes the foundation of the house. Then, all of a sudden, all the anxiety is gone. I'm lucky in that I've learned to manipulate my body to release this trapped air and I'm able to open my esophagus up, which works quite often. Other times though, it's trapped somewhere I can't get to it - and as we tend to do - I start convincing myself it's something else. "Oh THIS TIME it's a heart attack! Maybe!"

This won't apply to everyone, but the experts do say that the gut is closely tied to anxiety. If you reflect on it, it makes sense. The "butterflies in your stomach" feeling is a lot like mild anxiety. Well I'm here to say, it doesn't begin and end with the lower part of the digestive system. In my experience, the top end can cause its fair share of trouble too.

Learn to burp, people.

[Julie_z in reply to o2G2o]

Wow this is new to me and very helpful! Tks

[Agora1]

o2G2o, very good explanation with regards to trapped air

and the symptoms it can cause. Could be scary unless you

know the reason behind it. Thanks for sharing.

[Littlemissbedford]

Thank you for posting this, I can relate to so much of what you say, I to notice I temporarily 'forget' my anxiety when I'm concentrating on something elce, I enjoyed your explanations... Thank you x

[Hidden]

This is a brilliant post! I noticed that as well but my recent focus was on my breathing...I start breathing too fast and get out of breath which causes dizziness etc etc. But when something happens and distracts me...breathing normalises within seconds which kinda tells me it’s my anxiety. As my therapist tells me...I need to learn how to move my attention to something else...because as long as I’m focusing on my breathing I won’t be able to breathe normally and naturally

[o2G2o]

3. Get out of toxic situations.

It sounds painfully obvious, but I think a lot of people find themselves needing "someone" with them to feel safe, but that person often happens to be the only one available and also an asshole. Maybe it's a parent, a boyfriend, a sibling. Not all three at once, hopefully.

You're not going to get better if you're always looking over your shoulder or walking on eggshells, terrified of pissing someone off. I know it's scary as hell but you need your home to be safe and comfortable. It's the first building block. You need somewhere to practice kicking anxiety's ass. It's not going to work if your safe haven is full of triggers and dickheads.

My apologies to anyone who was waiting for more, work has been absolutely ridiculous lately so I haven't had the presence of mind to write in here, nor the time if I'm honest.