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How To Cope Up With Anxiety?

Discussion in 'Health & Wellness' started by shravs3, Dec 3, 2020.

  1. Laks09

    Laks09 Staff Member Finest Post Winner

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    @shravs3 - You are not alone. A lot of folks are on edge thanks to staying home for extended periods of time and the associated stress that COVID has brought along. It’s great you started this thread. Just knowing that there are others out there who are also working on anxiety really helps. Knowing you aren’t alone is a good first step.

    Generalized Anxiety Disorder is a spectrum. Some people cannot function at all because of crippling anxiety. Some are able continue their day to day life to but give themselves a lot of grief. And there are many in between. Anxiety can also be a co-morbid condition, which means people suffering from other mental health ailments often have an accompanying issue with anxiety. It also waxes and wanes depending on your stress levels and situations around you.
    Consulting a doctor is a good thing. It doesn’t mean you need to start on medication right away. It means you will get clarity on your condition. You may or may not have GAD. Only a qualified dr or therapist can tell you if you do.

    If you don’t have debilitating anxiety, you can consider seeing a therapist well versed with treating anxiety. Cognitive Behavioral Therapy is supposed to really help. You can easily learn it from a therapist. If you are able to apply it in your day to day life, things get better slowly. I have been taught CBT by a therapist to help my child. It has really helped. I have learned the things that I need to do to keep things running smoothly. The questions to ask, the steps to take, the things not to say or do when the child is anxious etc. From my experience, I have only benefitted from that therapy. I use some of the tools myself. It took a lot of time and effort and was hard along with home schooling and home based zoom therapies but it was really worth it. I wish I had learned it sooner.

    Give yourself a lot of leeway. I’ve seen that we expect ourselves to do it all. Finish it all. Be on top of everything. This in itself creates a lot of negative self talk and anxiety. Look at the things you are accomplishing despite the situations. Give yourself due credit. Don’t beat yourself up for things that didn’t get done. Tomorrow is another day.

    I do agree that exercise helps but I also know that having the pressure to exercise doesn’t help at all. Start slowly. Take it one step at a time. Start with a walk and drinking enough water daily. Slowly move onto other things.

    I also suggest keeping some time aside for doing nothing. Just lazing without looking at the phone or reading or doing anything in that never ending todo list. A long soak in the tub is an ideal do nothing activity for me. A friend says she walks by herself and ignores her phone. Just walks for a good 30 minutes around the park. She won’t answer the phone if we call during her walk. My mom took a daily nap from 1-3. We all knew not to call the home phone during that time. Even our friends and relatives knew. That was her do nothing time. I’ve realized the importance of do nothing time these past few months with doing too much.

    Regarding exercise - it’s recommended. Even therapists gently nudge to go that route. What works is something that you enjoy doing. It varies from person to person. Yoga and running are therapeutic for me. My friend swears by boxing and swimming. There are others who love lifting heavy. How do you find your activity? Try out a few and see what you look forward to doing. If doing something feels like a punishment, chances are your anxiety won’t let you put in the effort for that activity. It’s a vicious cycle. To beat anxiety, you need to workout but to workout you need your anxiety under control. The best workout will be one that doesn’t make you anxious but rather something that you look forward to doing. Start with something you like to do. Slowly you can add less desirable but beneficial activities to the mix.

    I hope you are able to find ways to deal with your anxiety. Hang in there. This too shall pass.
     
  2. englishtutorjul

    englishtutorjul Silver IL'ite

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    Useful thread, especially during these troubled times. Question on Ashwagandha : I am considering taking capsules. Since it is natural, haven’t felt the need to consult a doctor. Any pointers on dosage, side effects etc? Wanting to try for sleep and stress relief. Started a thread on this earlier, but dint get any response. :(
     
    shravs3 likes this.
  3. Metamorphic

    Metamorphic Gold IL'ite

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    Oh this thread is really getting cooler .... some awesome advices.

    Guess, after Mother-in-Law, anxiety is the next big thing that is bothering DILSs here.
     
    shravs3 likes this.
  4. Anisu

    Anisu Gold IL'ite

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    Thanks to the pandemic. Lots of people are facing thw anxiety issues these days. During May2020, a person known to me started having anxiety issues. It was so much that she started having sleepless nights, panik attacks. Sharing with the known people was having a small impact. She later consulted ayurvedic doctor who suggested to do surya namskara and pranayama. Doctor did do the couselling for couple of months. She has been doing the pranayama which has helped her. She is now back to her routine.
     
  5. lavani

    lavani Gold IL'ite

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    old is gold. our older ways have had the solution for all these issues. they are just not as appealing :) .
     
    shravs3 likes this.
  6. Nuzhath

    Nuzhath Silver IL'ite

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    Who knows? They may just assess that you are perfectly fine - and all you need to do is go for a walk or take some rest. No one can help, if a true breakdown happens. Believe me, it is very traumatizing for your family and loved ones. Get as many second opinions as you want. Just talking to them, will give you relief.
    Pls do not neglect mental health. I have seen too many breakdowns that are so shocking, so tragic. sad to know that just a one-rupee pill could have saved families..
    Take care and go to any consultant you want.
     
    shravs3 likes this.
  7. Nuzhath

    Nuzhath Silver IL'ite

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    You have it all down perfect. I always did step 8 for years - now it is a habit. I decided that I will check the view from my balcony all on my own for a few minutes every day. Initially - family was like -'what are you staring at", why are you standing alone.. then slowly I started having a cup of coffee while standing .. my family would descend on me.. and it was an overall nice time. Now, I am too busy to stand and 'stare' in the evening. but I do make it a point to relax before bed. sometimes I dont do it at all.. But it helped.

    Step 5 - is an award-winner. during my menopause phase - I used to tell my kids to give me a signal and say 'stop'.. Now, I dont allow my family to talk to me about past issues, or people who hurt me. They are well meaning people, but why talk about people who irk you and stress u out.

    I really need to exercise!
     
    shravs3, SCA and lavani like this.
  8. Hosanna

    Hosanna Bronze IL'ite

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    Anxiety is not just worry and when you say severe anxiety you will have lots of other symptoms that is affecting both your mental and physical health. I think you are at the very early stage. 5 years back my anxiety started with just simple worry and constantly thinking mind. But now i have all the symptoms you read under anxiety. I did a mistake of not taking it seriously never followed yoga or meditation and ended up having zoloft for a year and i weaned off. My simple advice would be

    1. Let go of things you cannot control
    2. Have a journal for positive affirmations and visualize it while writing
    3. Maintain a simple lifestyle
    4. Do not compare yourself with others.
    5. Practice meditation and pranayama when you are in happy or relaxed state(I would say start your day with 5 min meditation 5 min breathing don't try it when you are anxious it wont work out)
    6. Have a slow relaxed walk for 15 min rather than running or brisk walk.(be aware of your steps and nature around you)
    7. Cut down coffee and take herbal tea/light tea and take vitamin supplements
    8. Talk to a friend who is easy cheerful or with whom you get good vibes
    9. Watch soft calming movies, listen to instrumental music, read books
    10. Most importantly practice mindfulness while you cook, bath, walk, etc(Start your day with calm mood and try doing all of your chores without rushing) If you are working it might not be possible.
     
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  9. shravs3

    shravs3 IL Hall of Fame

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    Thanks I really did not know about this :blush:
     
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  10. shravs3

    shravs3 IL Hall of Fame

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    Thanks @anika987 will try to follow them regularly and see how it goes.
     
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