I have suffered with health anxiety and GAD for many many years . I am on medication, I see a therapist, I try all types of suggested therapies but one issue will not ease off or go away. I wonder if anyone else can relate. As soon as I wake in the morning, I have a feeling of pressure and FEAR just below my rib cage. Sometimes I feel short of breath. It terrifies me and it really affects the quality of my days. Yes, most of the time it eases off by itself as I try to keep occupied doing something. It is there even if I am away visiting family....I just wonder if anyone else experiences such a feeling and if so is there anything they do to ease it? When I go to bed at night it is not there, just when I open my eyes in the morning. I dread thinking this is how I am going to continue to live...thank you for any words of wisdom
I don't know where to turn...: I have... - Anxiety Support
I don't know where to turn...
Hi kama24, morning anxiety is one of the hardest and last anxiety sensations to get
rid of. However it can be done. You see dear, as long as we fear that feeling will be
there when we wake up, it sure will. After all, we are what we think.
I use to say that it was like waking up to someone holding a gun in my face. Terror
would just come over me within moments.
And then.....I learned about Meditation and Breathing.. I had tried many methods
over time which helped so why not try one more thing. I had nothing to lose at this
point.
The "key" to resolving this issue, is working on the problem all day by getting prepared
to stop the sensation the minute you wake up. The more you practice deep breathing
and slow exhaling, the easier it will be for the adrenaline to calm down within your body.
The high levels of Cortisol and Adrenaline start before we even wake up. Most people
accept it as an invigorating feeling of a new day, new promises sensation. Those of us
with a more sensitive nervous system are scared out of their minds when that feeling
comes about. And so a cycle of fear is born each and every day.
I can attest to the fact that not being afraid of the feelings and start doing the breathing
exercises can and will work. The more you practice, the better you will feel in stopping
this insanity before it takes hold. There are many videos on YouTube regarding proper
breathing exercises. I wish you better days dear. This has been going on long enough.
Time to take control of your life back. My best to you kama 
xx
Thank you for taking the time to reply. I will look on youtube to see if I can try to find some breathing videos. In the past whenever I try breathing exercises I tend to hyper ventilate and get myself into more of a state. I will however look in to this. I have been told by many that I "expect" to wake up this way thus it happens. I really need to try to over come it. Thank you.
It's true kama, in that what we think is what we get. I found my answer in Meditation
and Breathing before bed, upon awakening and midafternoon. I've been doing this for
years. My subconscious mind is so well trained now that I'm able to stop an adrenaline
rush before it has time to rise. Just as an athlete prepares for his game performance, we
must prepare ourselves for the times that our mind and body react negatively.
As for the Breathing exercises causing you to go into hyperventilation, sounds like you
need to practice until your body responds correctly. Belly Breathing is a way of
controlling your breathing by placing your hand on the lower abdomen. You will be
able to feel it rise when you breathe in. As you slowly exhale, you should feel the
shoulders and upper chest relax. This is probably the most important key to use
in lowering adrenaline, your heart beat as well as your blood pressure. xx
I know I have tried it before with no success but I WILL give it another try. I am in my senior years and I would like to wake ea morning thrilled to see a new day. Fear at time just consumes me. I can say that no prescription has ever really helped. I promise I will look on Youtube and try to follow the instructions. It can get very lonely living with fear and no one who believes it exists, to just "stop it". Thank you again for your encouragement.
kama, I've known you for many years and it hurts me that you still live in
this fear and emotional pain. I am far from being a therapist but I have seen
how far I've gotten by never giving up.
Medication and Therapy are but a band aid effect. It is changing or accepting
the situation we live in. Something is causing the fear to continue. Meditation
is just a method to relief you from those thoughts in never escaping.
Write me any time , We must all find the tools we need to help ourselves.
Once we do, we can stop that fear once and for all. xx
Yes I have had this issue for too many years. Anxiety started about age 12. Here I am an old senior and consumed by it. Meds don't help. I try to keep busy, I don't really know how to go about meditation but will google. My wonderful therapist has given me a lot of exercises to try ie name as many different types of birds, flowers, trees as you possible can, keep busy, get fresh air, do the 333 exercise....still I am not able to stop the fear. It often lets up by early evening but away I go in the morning. I feel so down and cry a lot....a faiiure.....no I won't give up. Thank you for your kindness.
I'm so sorry to hear you continue to be in their never ending cycle of fear
and anxiety. And yes, it usually does get better as the day goes on. That's because
the dreaded hormones of Adrenaline & Cortisol go down. And truly because our
body gets worn out from struggling with this everyday.
Meditation is about achieving a new behavior and breaking the old habits in
how we react and how we accept the morning anxiety.
If we fear it, we are beaten down by it. However, if we feel the sensation and
immediately go into an "I don't care attitude" it will and does pass.
This isn't a one time shot but must develop into a daily continued habit whether
you are feeling edgy or not.
It then becomes a retraining of your mind. This didn't happen overnight and so
it will not disappear overnight.
Meditation & Proper Breathing can eliminate those dreaded sensations within
your stomach or at least bring them down to an acceptable feeling. Once you
get to that point, the rest is just a matter of practice, practice, practice.
You're going to get there kama. xx
Thank you so much for the encouragement. I have to learn how to meditate. I don't really know much about how it is done but will find out. It is truly an awful feeling to know you are waking up and any minute fear will grab you, thoughts of death and being short of breath. No one would believe a person could be like this. My husband says I have to battle through it....easy to say, but not to do. I will look into the breathing exercises and meditation. Thanks so very much ((((((hugs))))))
Hello Kama, my anxiety disorder would sometimes morph into health anxiety. To add to the good advice of Agora, what helped me was practicing simple mindfulness meditation to be able to detach from my anxious thoughts and let them pass and just observe them. It's our attaching to our anxious thoughts that trips us up and causes the anxiety so learning to never believe your anxious thinking and know that it is lying to you is the key. It is also common to have anxiety up on awakening because it's the first thing on your mind and you are wondering if it is still present.
You may be also suffering with some degree of OCD which is common with health anxiety, I have it also. My suggestion is that you check out the youtube/websites of Paige Pradko and also Mathew Codde at Inquiring Minds, they both are therapists who had OCD and health anxiety who healed themselves and now help others. they both have really good practical advice and even have affordable programs to help if you are interested.
Thank you for taking the time to reply. Yes, I will check out the websites you mentioned as well as the breathing Youtube videos mentioned by Agora. Each morning is such a challenge for me. I have read numerous articles on HSP Highly Sensitive People and I truly am one. My advancing age causes much fear. I have a wonderful therapist but I just cannot seem to over ride the fear. I try to keep busy as much as possible. I am restricted to home at the moment and have a pinched nerve in my glut causing pain down my leg to my toes. I'm taking physio and hope to get in to a Pain Clinic but they say the wait is 2 years!! My mind is my biggest enemy. I would just like to enjoy life again. I appreciate you taking the time to reply.
You're welcome. I can relate to your mind being your enemy, I use to think that about myself but I learned about The Work by Byron Katie which is a simple process for learning to question your thinking, you can find her on youtube. Another thing was practicing loving kindness to myself and self acceptance and being forgiving of myself and doing what I could to make friends with my mind, it took time but it sure helps. I use to be a major perfectionist and my own worst critic but no more. The other biggie for me was recognizing that a lot of my fear and anxiety was about control and realizing that none of us has any real control and instead of fighting it the solution is to surrender and accept the good, bad and the ugly and be ok with it. Obviously some days are easier than others. I've found youtube to be a great free resource for learning and self-growth.
I guess I am not alone with my anxiety....I am going to look at youtube. I do try to keep busy with little things and my dogs....I just find that the mornings are horrible to deal with then the panic consumes me I have to keep trying....thank you for sharing.
No you are definitely not alone, I think anxiety disorder is now more common than depression from what i've read. Incase you don't know, what you are probably experiencing is called anticipatory anxiety which is quite common. Your thoughts can happen so quick you aren't even aware of them but they trigger the anxiety. One of the things that helped me was the DARE Anxiety book and their youtubes, their whole approach made sense to me after struggling and fighting with my anxiety, it's the struggling and fighting that causes the problems and the solution is surrender and acceptance and getting over the fear of the anxious feelings. Takes time and commitment but definitely works. It's helpful to write down your anxious thoughts when they happen so you become more aware of your thinking and the patterns and so you can challenge your thoughts. I got to the point where I would laugh at the absurdity of some of my thoughts and even challenge them to get worse or more extreme, it actually helps decrease the fear.
Yes I do write my fearful thoughts down. I even yell at myself to STOP dwelling on such and such. So many people who deal with this condition but really no 100% help for it. Doctors (MDs) don't always understand and now days it's impossible to get in with a physciatrist. If you do they just prescribe meds, they no longer talk to you like they used to 20 yrs ago. The entire health system has changed. I can't wait for warmer weather to be outside. My problem right now is a badly pinched nerve in my hip and unable to walk or stand for long. I will look up the Dare Anxiety book and youtube videos. Thank you.
It sounds like you are doing a lot of good things. I know when I have a physical issue i'm much more susceptible to my health anxiety kicking in. It sounds like you may have some OCD like I do which can make the anxious thoughts stickier and more difficult to let go, when you get a chance check out the youtubes of Pradko and Codde that I mentioned earlier. I know having anxiety can be frustrating and make you angry but try being kind to yourself and talking to yourself like you would a friend. At one time I realized that a lot of my anxiety came from my repressed anger and rage about the way I was brought up. Recognizing and allowing the anger allowed me to process and vent it and helped reduce the anxiety.
I will google the videos. I just feel so disappointed in myself that a person of my age cannot control their own thoughts and mind. So many others in this world are in far worse state than I am. I so feel for them. It breaks my heart to hear of children being very ill. I have an overwhelming fear of death, have had it since childhood so that doesn't help with health anxiety! Thank you for your suggestions.
You're welcome, I hope you find something that helps and works for you.
I do too and the sooner the better. I will try anything new I hear about and cross my fingers.
Incase you haven't had a chance to check out Paige Pradko yet, i'm on her email list and just got a notice about this approach. I've not tried one of her courses because i'm doing fine now but if I wasn't I would consider it. I've done ACT therapy which this is based on and found it very helpful. The reality about anxiety is that it is a paradox, the more you struggle and fight it or deny it the more it persists so the solution truly is surrendering to it. Once I learned that, I started my road to recovery and of course it didn't happen overnight, it took time and persistence. One thing you might try is tomorrow morning wake up and totally expect your anxiety to be there and even invite it to get stronger and then try to get on with your day and do it again the next morning, etc... and see what happens and how you feel in a week or two.
youtube.com/watch?v=r3L86Bn...
thank you I will listen to the attached video this am. I am so desperate. Waking up makes the fear explode. I will try your suggestion to "bring it on" and stand up to it. Thanks for caring.
I can can totally understand.. I am in my 70’s and have had health/death anxiety since I can remember.. when I was younger I was too busy to go down the rabbit hole. Now it’s a common everyday experience.. I’ve tried everything..I’m on meds, meditate everyday, see a therapist, read books and articles on anxiety, walk my dog, take her to the dog park everyday, ride my bike and occasionally go out with friends…and I live in fear everyday. Maybe as you get older and closer to death this fear is more real..But I’m well aware that EVERYONE dies, no matter what.. how do I accept that and go on with my very blessed life. I live in a very beautiful gated community in a beautiful house, I have a kind, caring daughter that helps me as much as she can with this abnormality, been married for over 50 years and he does more than his share around the house and with the dog..Walks her every morning for an hr and a half….Works out in our beautifully landscaped yard ..etc, etc.Have had numerous medical testing…labs, ct scans and nothing serious is found.
What a sad way to live when I have so much to be grateful for!🤦🏻♀️. When you find your peace let me know…This is a living hell:(🤦🏻♀️
Oh Dixie we could be twins! I read your message and could relate to everything. I will bey 76 in Nov. We will be married 55 yrs in Nov. We just lost a sister in law, 3 brother in laws and another sister in law 3 yrs ago. It seems like yesterday. Sadly they were unexpected and found in their home. My husband tries so hard to talk sense tome but I can't absorb it. I have a loving daughter and 2 grandaugters but not near us. I am on meds, see a therapist bi weekly. try to keep busy volunteering with a local animal rescue. I go to bed and do not have the FEAR, I wake and it consumes me, like a shortness of breath. I am taking physio right now for a pinched nerve and cannot walk much. My name is in at a pain clinic but it is a TWO years wait!!! Our medical system in Canada is horrible, so many without family drs. 9 hr wait if you go to ER We have 2 small dogs I love them so much, both rescues (one was our sister in laws). I have read and printed out so many articles on ways to help yourself but here I am. Mindfulnes is much suggested. I find if I try deep breathing I hyper ventilate..I can't seem to get my mind on to meditation. I too live in FEAR every day. I do not like being alone in the house because "what if" yet my husband needs a life too. He golfs, plays darts, and is the president of our local ANAF. I just want to wake with no fear, happy and ready for a new day. I so relate to what you have said. Thank you so very much for writing.
I feel so badly about your very familiar days filled with fear and anxiety..It’s no way to live and I feel like I’ve tried everything…I just returned from the dog park with Miley and did a 5 mile bike ride.. We have good health care here in Myrtle Beach, SC, but afraid there is little relief available for me..I see a new therapist next week so I’ll keep an open mind and hope …I’m a retired 76 yr old Emergency Room RN , married for 55 years and live in a beach/golf town but rarely go there anymore. I have one knee replacement and going to need another soon if I want to keep moving..🤦🏻♀️ I even ride horses when we visit our daughter’s home but even then, I’m just pushing to try and feel better. It works for an hr and I go back to my anxious thoughts.. it makes me so sad that I can’t find a solution to this misery…
Hope we both can find a way out of this self made hell!!🤷🏻♀️😘
Oh Dixie I can so relate, only physically I'm in poor shape. Right now I can't even walk let alone ride a bike. I used to ride horses when I was a teen I love all animals. There is a donkey rescue near our cottage and I love to visit and get to hug them all. Like you, I just cannot understand why I can't find something that will help. My stomach is often nauseated upon waking so I bought some probiotics today to try. We had a lot of deaths in my family when I was very young. I still don't like to remember going to the wakes and people were laid out in their homes back then. Every time someone we know passes I feel panic rise. I just talked to my eldest granddaughter and she was on her way to a Celebration of Life for a good friend. The girl was only 23. So sad. I just want the feeling of FEAR to go away. My therapist is wonderful but even she cannot "cure" me just make suggestions and send me links (some of which are very simple to follow). I try!! Ontario is in a real mess with the shortage of medical drs. We were without one for 2 yrs then finally got assigned one. I'm afraid I really do not care for him. Your appointment is 10 min. The first one we had he noted anxiety on my chart and asked what I was scared of, when I said "death" he replied "don't you go to church?" Good grief I used to be a Sunday School teacher!! He has no empathy at all. I just want to be happy and enjoy what is left of life. Feel free to contact me any time.
No wonder you are stressed. Back pain is horrible. I am now in bad for the third day with a pulled interior oblique muscle in my back and my nerves are completely out of control. I am currently reading My Age of Anxiety by Scott Stossel. He is the editor of Atlantic magazine snd suffers from anxiety. It delves into the physical genetic makeup of an anxiety disorder. I highly recommend reading it. Good luck with your recovery.
I appreciate your reply. Mid Sept I will be at a pain clinic out of town. A special test to be done. Will try my best to be positive. Pain awful. Will look up My Ae of Anxiety, Take care
kama24, I'm happy you will be going to a pain clinic in September. You've suffered
for so long, it's now your time to get the help you need. My best to you xx
I appreciate your kindness. I really am ready for relief and if lucky pain free. I'd like to be able to walk and not let out moans and yelps from pain.
kama, I've never stopped thinking about you. I read all your posts and my
heart breaks for you in dealing with anxiety all these years. Now to have
horrific pain, magnifies everything. May you get the relief you deserve.
My thoughts will be with you that day. I will be watching for the results of
that appointment. Good Luck dear. xx
When you wake,if possible, go for a walk in nature. Soon you will feel calm🙏
It is true that fresh air does help. Unfortunately right now I cannot walk very far as I have a pinched nerve and taking physio therapy. Thank you for the suggestion though
Even if you drive go to a beautiful spot in nature, and sit in silence and observe👍....the earlier the better, will calm you and set you up for the day....works for me after many years of suffering.Depression and anxiety comes from overload, silence of nature lets it go!
God bless🙏
good idea, we will be opening our cottage mid May and the view is so soothing. I can lay in my hammock and simply enjoy! I do love the sounds of nature. Take care.
Promise🤔😊.....I'm not a new age hippie😂😂but found spending time in the silence of nature resets and calms the mind....still do it 2/3 times a week whether i need to or not.....amazing healing🙏
Hi I had this morning feelings for many years. Key is to accept. What helping me is walking with mine dog and breathing. In the morning cortyzol in the system is very high. Exercing helps to go down. I wish You the best!
Thank you for replying. I have 2 dogs but sadly cannot walk them due to a pinched nerve in my hip. I am taking therapy and waiting to get in to a pain clinic, however they say it is a 2 yr wait!!!! The physiotherapist has me doing light exercises. The fear upon waking is all consuming....and is very hard to overcome. I appreciate your reply
Hi kama24,I don't normally write on these things but I really wanted to respond to your post.
I live in the UK, where the healthcare system is not doing very well either and I've basically been on antidepressants for years (they didn't even give me a diagnosis - just gave me the pills and sent me on my way!
It looks like you've tried pretty much everything going to help with your anxiety, and I'm so sorry to hear that nothing has really helped, especially with your morning anxiety.
The only thing I will add is there's something I do, called EFT (Emotional Freedom Technique), which involves 'tapping' on acupressure points and saying various affirmations. I use this app called The Tapping Solution which has helped me SO much, and there are 100s of different Tapping meditations you can do for all sorts of different things. I pay a yearly subscription but you don't have to - there are free meditations to access if you need to. I'm very resistant to 'mindfulness', generic 'meditation' - especially if it's about sitting still and just breathing for a certain amount of time, etc - whereas this has music in the background, you can adjust things to your preference (your picture, background, music, etc) and the whole thing of using my whole body (I even say the affirmations, etc out loud) makes such a difference - even when at the time I refuse to believe it 😁
Might be worth exploring, if nothing else has really worked on that deep-seated anxiety. They even had a Tapping meditation for panic attacks... And it actually stopped me from having a panic attack!
Anyway, I really hope you find the peace and freedom from this anxiety that you are so desperately looking for ❤️
Hi, I have tried tapping but no help. I feel so hopeless and down. Nothing has ever helped. I talk to a therapist bi weekly and she is so calming and nice. I know my family get fed up with me and I want to cry. I am in more or a situation now, as I have a pinched nerve in my glute and the pain is out of this world. 3 different pain plls and nothing. Im going to physio and doing exercises but nothing. Waiting to go to a pain clinic....wait time 2 yeas!!!! Over 6,000,000 here in Canada are without family drs. it is terrible. We did get one after a 2 yr wait...he gives you 10 min and you can only talk about ONE issue. I've seen a neurosurgen (all of 7 min) and told to just do pysio and get in a pain clinc. i have no idea why I wake in fear ea morning and i feel short of breath and scared. What a way to live your golden years!! thank you again for caring.
Hello, I haven't been on this site for awhile, but you will be fine, you just have to believe you will
Thank you for the encouraging words. I now have a pinched nerve in my hip and am going for physio which is not helping nor are the pain pills. I am supposed to go to a pain clinic but the wait is TWO years!! Our medical system in Canada is in a poor state.
Hello karma24, what I have learned about anxiety is that when once issue leaves another takes it's place. What you do is welcome the issues. It's sounds strange but it works.
Thank you. I have heard that you are supposed to accept them ...so very hard to do. I realize that at my age I can expect ups and downs but I would like to enjoy what is left of it. All I can do is take it day by day,
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