Anxiety disorder

[alishaxo]

Does anyone have any tips on how to control a anxiety disorder without taking the prescribed medication? I can't take tablets

[Hidden]

Counselling is a good option. Otherwise try the self help route and look up mindfullness, meditation, yoga etc. There is lots of good info online. Also staying on here and sharing where we all support and encourage each other could help you as well. x

[alishaxo in reply to Hidden]

Thank you so much yeah I feel as if talking does help , I'm so scared to take the medication incase it makes me worse I'm at my doctors constant with all these different symptoms the nurse said she's a bit worried of how concerned I am with my health I keep going through life everyday thinking I'm going to die x

[mrfuz in reply to alishaxo]

I have suffered for 12 years with Severe Panic Dissorder and missed out on so much of my 2 daughters lives. I have never taken medication of any sorts for the same reasons as you. I too believe that if I have anything that chills me but on inside I'm freaking out (imagine like locked in syndrome). I have tried every form of therapy of which most has helped in coping to some effect but I'm still unable to go inside large buildings, cant do public transport and basically struggle with anything where a door closes and god forbid the door locks.

[PeekabooFace]

I had a similar issue with really bad anxiety and wouldn't touch medication for similar reasons to what you have explained. I went through CBT (cognitive behavoural therapy) rather than counselling (as I'd had that before), and the CBT helped me organise my thoughts and control the anxiety better. Talk to your doctor about that maybe, and try and get a referral.

CBT kind of re-wires your brain and allows you to control your feelings more. But it takes time and it has to be worked on everyday.

I'm not fixed by a long shot but the CBT really helped me be more logical and understand where my anxiety was coming from.

Good luck and keep talking

[alishaxo in reply to PeekabooFace]

Thank you so much I will ask my doctor to make the referral, thank you

[mrfuz in reply to PeekabooFace]

Hiya. What things did your panic stop you from doing and what have you regained / been able to do more of since your CBT.

[PeekabooFace in reply to mrfuz]

I spent a lot of time over worrying and not actually dealing with issues in front of me. I'd put things off for fear of dealing with them, so important paperwork, court issues, bills, studying...I would constantly overthink. I also have a facial scar and would panic when I went out in case people saw it, crowded trains sent me crazy, talking to people face to face made me seem unsociable, I just avoided that if I could. Even windy days would drive me mad because I couldn't hide behind my hair. The CBT helped me rationalise my thoughts and deal with the present instead of always raking up thoughts about the past and then worrying about the future. I began to separate things that I knew I could deal with (practical problems i.e.: bills, phone calls, etc) and push aside the problems that I had little control over, like what someone might do in the future, or if an ex would contact me again, or will I pass my Uni course. I had unrealistic mountains I made myself climb everyday and the CBT helped me break them down to little pebbles that I could deal with.

Now I ruminate less, I don't worry as much about the future and I try to deal with the present and what is happening right now.

Don't get me wrong, I still have the anxiety and have the triggers to set me off, but the CBT is something that needs to be worked on everyday and sometimes I don't cope still, and have the awful days I had before, but they don't seem to last as long and I do feel my mind has been re wired to a degree. I suppose I gained more control over my thoughts and feelings, and that's what helps the panic and anxiety. It's the loss of control that causes the panic and the spiral of turmoil we feel.

Sorry it's a long post, I can tend to waffle once I start

Hope it helps.

[mrfuz in reply to PeekabooFace]

I agree PeekabooFace. My safe place is my offices. Never had a panic attack here. I have them at home and almost most places. I couldn't drive anywhere without freaking out, but with self help CBT ive managed to drive round UK again, not always alone as longer journeys I need someone with me but within 100 miles I'm generally ok and now ok on motorways. I can cope with traffic jams although have that initial thought of panic when I see the traffic but it goes quickly. I just tell myself "Look at all the other people around me, they are not panicking so why are you" and this does help.

Overall I really want to get on a plane again as ive not had a proper holiday for 12 years. I used to fly all over Europe for my work and flying is what I loved. But my first ever panic attack was on holiday with my family in Ibiza. Just woke up at 2am and started panicking and felt couldn't breath and disorientated. As you can imagine, the flight home was horrendous and never did it again.

We can work through this and are doing. We just need to teach ourselves that these are just sensations and not real.

[nedd]

Know thine enemy, read all you can and take what speaks to you. Find something that you like doing. Throwing good things into your life lifts the spirit and diverts the mind for a bit.

We are all a work in progress.

Happy creating,

[alishaxo]

Thank you , my mother has mental health problems too I'm her oldest child do you think maybe the mental health runs in the genes?

[11mands11]

Hi

I have tried everything. ..but the bottom line is, anxiety becomes a habit in our sub conscious mind..we forget nothing is happening to us, it's our own thoughts....

CBT gives you tools to face challenges. I gave myself a challenge a day...even going out the door was a challenge at first. ..when you feel the anxiety coming, stick with the feeling and tell yourself your OK and you can handle it..write down everything you do and give yourself a positive for each thing...like, I went to the shop and got flowers for my mum....I am a good daughter. ..praise yourself!..also everyday write down 3 things your grateful for...

Mindfulness and meditation is good. Use headspace mediation, it's 10 mins a time and guides you...there is a app.

Lastly the thing that has been working for me is hypnotherapy...this is what is changing my negative sub conscious thoughts into positive and talking about things...I would suggest a hypnotherapist that is also a counsellor.

I have also been using hypnosis sessions on you tube. Search free hypnosis sessions, the hypnotherapist is called Gary. This has topped up my weekly session. They are brilliant. I feel so much more positive and relaxed.

I hope this helps you. X