wake every day with chest tightness, choking feeling, struggle to start my day.any advice on how to work past?

[delta50]

physical anxiety symptoms present every morning so getting out of bed is challenging every day. what can I do to get past this? Tapering off Ativan currently and it surely plays a part but been struggling with this for nearly two years

[Jeff1943]

Early morning is often a bad time for those experiencing anxiety disorder. That's when our cortisol level is at its highest (our body thinks we need a boost of energy/glucose to start the day's work). But sedentary lifestyles mean we don't need the energy boost that cortisol brings so it just hangs around making over-sensitive nerves even more sensitised.

So try to accept the feeling of tightness in your chest for the moment and get up and go for a jog or brisk walk round the block a few times to burn off the excess cortisol and adrenaline which can help to bring respite from your symptoms.

Don't forget that slow deep breathing (in through the nose slowly and out through the mouth: this releases mild natural tranquillisers that can be helpful.

As the day wears on spirits usually recover: remember you are one of many and that these symptoms are caused by sensitised nerves, not real organic illness.

It's also a good idea to mention the dawn phenomenum to your doctor or therapist for reassurance.

[Loughborough53 in reply to Jeff1943]

I like this ! Informative and it make sense

[Imanxious]

I have a bad time in the mornings as well. Jeff1943 makes an excellent point about the cortisol level. That was good for me to read as well. In the mornings, I have a racing pulse, worrying about a heart attack, etc. I've been trying just deep breathing exercises. That and knowing my symptoms are not unusual seems to help.

[delta50 in reply to Imanxious]

I agree that it's cortisol. How do I get myself out of bed to take that walk? I know I need to do it but I have this fear along with being alone. So far deep breathing helps some but only temporary. I don't know what started this bout of anxiety other than high stress levels - that's probably enough to do it with an increase of adrenaline and oversensitive nervous system

[Imanxious in reply to delta50]

I'm unable to take walks due to agoraphobia, so I don't leave the house much. I have started doing yoga, though. I first tried a really easy stretching one, but now I'm up to a little harder version of it. I still can only do about 15 minutes, but it really does help my confidence to know that I can do some exercise and not have a heart attack. If you check out YouTube, there are a ton of various yoga videos. As far as being alone, I'm not sure how to deal with that one, other than doing what you're doing now with the support group. Face-time calls with family or friends may help, just to see another person's face.

[delta50 in reply to Imanxious]

I don't want to walk by myself. Nervous to do so even in my neighborhood. Crime is on the rise.

[Jeff1943 in reply to delta50]

Exercise bike?

[Jeff1943 in reply to delta50]

The other view regarding the early morning peak in anxiety is that after a period of restful and relaxing sleep we are suddenly faced with the thought that we have another day filled with anxiety symptoms to cope with.

In reality, it's probably a bit of both these causes that makes waking so difficult.

High stress levels can indeed be the cause of anxiety: our nerves can take just so much stress before they reach the threshold where they can take no more. At that point our nervous system becomes over sensitised causing the symptoms we know only too well.

So, yes, if you can neutralise those factors that are causing you so much stress and anxiety then you should do this even though it may call for major changes on your part. Act ruthlessly if necessary, it's your mental wellbeing at stake here. Causes can include a job you don't like, toxic relationships, overwork, money worries, concern about loved ones, the list of possibilities is endless.

How do you get out of bed to take that walk and face the day, you ask? You are stronger than you think, you have untapped reserves of courage. Accept your symptoms for the moment, do not fight them, imagine you are being propelled forward by some unseen force: the journey of a thousand miles begins with one short step.

[Imanxious]

Yeah, I can understand that. Have you thought about a treadmill? They have some that are pretty small and are fairly inexpensive. Wouldn't help at all to get you outside, but it would get you moving. I've thought about getting one myself, but I'm not there yet. I'm hoping more yoga can get me to the point when I can start walking on a treadmill.

[Loughborough53]

I can relate to you totally. I have had to withdraw from oxazepam, a benzodiazepine drug that I was given for over twenty years. The doctors are trying every anti depressant on the market to replace it but none of them work in the same way and I m not depressed! I, like you, have gagging , chest tightness, neck and should pain, my whole body is tight …..nausea . I have been ‘off’ the oxazepam for three months and the doctor says I should be proud of myself …not really when we feel as Ill as this !

It is a living hell ….. I have one or two oxazeoam left and when I cut one in half in desperation, I feel ‘normal’ .

It’s a Bit late to tell me they’re addictive! Im 70 years old and take no other drugs , don’t drink loads or smoke. For god sake why not let me take something that DOES suit me .

Very tired and generally poorly. Let us know your progress. I hope you get some help …please report back

[car103]

Same here with morning anxiety. I let my heart pound a little. And then, I tell myself that this is not real. This is my anxiety. A lot of positive self talk. And, I have created a morning routine. I do this (sometimes forcing myself). I do it and have a sense of accomplishment which starts the day.

That anxiety is extremely uncomfortable. Exercise is my best medicine. You aren't alone. We are all here to support you and you us.

[delta50 in reply to car103]

How do you force yourself? I have such fear in getting out of bed! I take a shower with my heart beating so fast and afterward am freezing cold so I get back into bed for warmth and comfort. It's a trick though because then I have to force myself to get up once again and get dressed and get myself out of the bedroom and out of the house. 4 weeks no Cymbalta and I feel so worn out, fighting to be free of this anxiety. My therapist tells me one day at a time. It's more like one minute!

[car103 in reply to delta50]

2 things. I got a dog. I needed it for me. I really wanted a Service Dog to go everywhere (I also have PTSD). Too expensive. Just a regular rescue to needs to be fed and walked. I sort of gave myself no choice. Then I signed up for Pilates classes. It is a membership o by going every day the class cost is very cheap. Money motivates. They also have a cancel policy before 24hrs penalty of $15.

For a while I had nothing to do and that was awful. There wasn't a reason to get out of bed.

Does your psychiatrist have something for you? Was there a taper down? You should not have to walk around so uncomfortable. There are some drugs that can be taken, "as needed."

I googled that phrase, "Take it one day at a time." I liked this:

medium.com/complex-parentin...

I would much rather hear, "Let's find you some relief."

[Jeff1943 in reply to delta50]

You overcome fear through understanding and reassurance: these bad feelings are caused by withdrawal and anxiety. No danger awaits you, there are no threats to your wellbeing.Your nerves have become too sensitive but with time they will surely return to normal.

Accept the strange feelings and physical symptoms, accept them totally and without fighting them. Fighting only causes more strain. You win not by the punches that you give but by the punches that you take.

Resisting your symptoms only causes more fear on which anxiety disorder feeds. Accept them totally and you deny them that which sustains them and they fade and die. Not within the next hour, the same day or the same week, you must let time pass. You took many months to get your nervous system over sensitive, allow them plenty of time to recover with your self help.

[Agora1 in reply to Jeff1943]

Great reminder Jeff1943 for all of us looking for that quick and easy fix.Time is a great healer xx

[delta50 in reply to Jeff1943]

Thanks Jeff1943. Validation!

[Agora1]

Tapering off Ativan is certainly contributing to your symptoms. I agree with Jeff1943 in that mornings for most of us are the hardest

to get over but once you have acceptance and control, it takes a back

seat xx

[Starrlight]

Exercise helps me … just did 150 leg lifts really felt it in my hips relieved anxiety some and I’m in a better mood.