Feel so low

[Xxbexx]

Hi, I’m feeling so low, I am on my 3rd day of increase in sertraline and I feel like I’m losing control. As soon as I relax the anxiety comes back and is over whelming me, it’s really really getting me down, I’m so in tune with my body I am noticing any slight ache or pain and I’m not sleeping because my mind feels like it’s about to explode, I’m really losing it 😞

[Worrywort55]

Hi Xxbexx, ok, lie somewhere comfortable like your bed, with a warm blanket & start with breathing in for 7 seconds out for 12. Just for a few minutes. Your brain needs to know there's nothing immediate to run from. Now, start listening to individual sounds, do this for a few minutes then put all the sounds together like an orchestra. If you're still feeling out of control, try again. If you have gained some control, download selfcompassion.org.

There are some good meditation s on there.

Make sure you're drinking more water or water based drinks. You'll need up to 2 litres per day.

Your body has natural shifts, pressures and your brain is misinterpreting these as warning signs because it goes into fight, flight freeze. That's the primitive part of your brain that protects us from harm. Except it can't tell what it is so it's going to give you adrenalin to prepare you to run. In t he is case, nothing but your imagination is on overdrive. Once you can get your reasoning response in check you'll be able to start relaxing & sleeping. If there was anything wrong with your body, it would escalate, & not stop escalating. But the body is busy doing complex things such as digestion. So try to have faith. You can do this. Everything will be fine. Xx

[Worrywort55 in reply to Worrywort55]

Please let me know how you get on. We're all here to help & you're not alone Xx

[Xxbexx in reply to Worrywort55]

Aw Thankyou, it’s just really hard atm, I’ve had anxiety for 15 years or so but it’s never been that bad that I don’t want to get out of bed in the morning, I feel like I’ve got no control , intrusive thoughts are the worst 😞

[Worrywort55 in reply to Xxbexx]

You're most welcome. I've been there myself so completely empathise. I know you don't feel like you have control atm but try not to make such big demands. Actually you'd be amazed how much control you actually have, just a case of lowering your expectations. If you don't want to get out of bed, try to simplify, turn down the volume of those intrusive thoughts. They are just thoughts not reality. You can do this I promise. I've been bad but can manage to turn it around. If you need some ideas just let me know Xx

[Xxbexx in reply to Worrywort55]

Thankyou, id find some tips really helpful please

[Worrywort55 in reply to Xxbexx]

Hi Xxbexx

You'll need to still yourself, one way I do this is, & I know this might seem a bit simple, I downloaded sudoko & wordscapes. Wordscapes seems to keep my focus & allows me to organise my thoughts. I was surprised these games worked but they really do. I start to feel better about myself & begin to have a better dialogue if I do get intrusive thoughts. I can work things out & trust that there are solutions.

I remember getting used to sertraline, all I could do was sit still while I watched my husband in the garden build a shed. This lasted for a couple of days, came and went. Normally I can join in but all I could do was be supported, still, meditate, breathing techniques while the adrenalin levels subside. And they did. It helps me to talk about my feelings with my husband, he gets me to reconnect with my logic.

So, still yourself, breathe, meditate, listen to the sounds around you, one by one then gradually altogether. When your brain is ready, gently focus away to the distance. If you feel strong enough to play and focus on a game to give yourself a mental health break.

Gently try, you'll get through this. It will pass Xx

[Worrywort55 in reply to Worrywort55]

Also, book I bought in Avebury, Rewire your Anxious Brain by Pittman & Karle helped me figure out how & why CBT works Xx

[Xxbexx in reply to Worrywort55]

Thankyou so so much again, I will try these suggestions , your so helpful, it’s hard to imagine it passing soon when you feel so low, I don’t have depression but can feel the anxiety starting to depress me so much , I Carnt wait to be normal again x

[Worrywort55 in reply to Xxbexx]

Hold on there, it will pass. Try not to fight it. Keep restful. Have you got someone with you? Gentle massage can help.

[Xxbexx in reply to Worrywort55]

I do, I have my partner and 3 kids, but the only one that don’t stress me out is my dog lol, she makes me feel chilled , thanks for today I really appreciate it I have downloaded them games x

[Worrywort55 in reply to Xxbexx]

Ok, if you can, keep your dog nearby. Good evidence on dogs keeping you calm. Sleep well. Will be thinking of you. Remember you're not alone, you will make it to a calmer state. Glad to be of some help. Xx

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You will need to give the increase of dose time to work, allow a further two or three weeks to get used to them. Your Anxiety is causing your negative feelings, Relax try Mindfulness Relaxation Technique. Books Purchased on Amazon for £7;00 Breathing techniques can also help you relax

BOB

[48thday]

Make sure to get as much excersize as you possibly can ATM...

Excersise really helps.