Anxiety Support Group
Anxiety is a physical condition marked by intense and persistent feelings of distress, fear, angst or dread. General anxiety caused by routine day-to-day stresses usually passes quickly and is experienced by almost everyone at one time or another. However, such feelings that linger over time and are very difficult to cope with, and which lack a clear cause, may indicate...
So ive been doing fairly well lately, all things considered. But this past Sunday I started focusing on my breathing way too much out of nowhere. Every inhale and exhale to the point where my throat and chest were hurting. My breaths will feel shallow and my thoughts are that I'm not getting enough air....which creates hyperventilating...which creates panic attack....so on so forth (I know how this works.)
This has been continuously going on since Sunday. I've been waking up every morning with a panic attack bc my first thought is about my breathing. This isn't normal for me. I had a major panic attack at my job yesterday and almost had to leave...
I contacted my therapist today and she actually called me because she said she's never heard me say "I can't do something before." So it concerned her. I'm so very appreciative that she reached out to me.
Anyways, I've been doing square breathing techniques etc and trying to stay distracted to not have this issue...but here it still is.
Just looking for those who've experienced the same, and any advice is greatly appreciated.
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I haven't written in my diary on my computer since May because I thought that my computer was dying. I got away from writing but my computer is hanging in there. I think that I will start writing in it again. It's so therapeutic.
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Years ago, I won a mirrored armoire from my job. It's in my bedroom but I rarely stand in front of it. Yesterday, I had to have a dexascan done so I had to change into a gown. There was a full length mirror in the changing room. I'm aware that I gained 5 to 7 pounds over the last year from cheating on Keto but I didn't know what it looked like. It was a reality check.
Before you get up in the morning, practice with your nose to wiggle and get everything moving.
Try different things to switch your pattern of thought.
And thanks Mid, the nose wiggle is actually a really simple thing I could try.
Alittle joke. Lol. Glad your therapist called you and put your worries at ease. I even like to meditate. It will help your breathing and calm you down and you will be more focused. Good luck. Italianmomma4ever
So I bought an oximeter at a drug store. They sell them on Amazon, too. You just put one finger in it and it instantly tells you your oxygen level and your pulse. I think it's kind of fun to use, almost like a toy, lol. It reassures me that my oxygen is just fine. Maybe using one of those will help reassure you that your breathing is just fine.
Percolating beyond my knee jerk reaction, I find myself wondering if your dilemma is a blessing in disguise. Could gently (emphasis on gently) leaning into the phenom help you build a repertoire of therapy breathing exercises? Just wondering. . . It remains yours to sort. Gentle support while you sort.
Yea, that is quite impressive that your therapist called you. A good therapist can make all the diff. I tend to think of therapists as reference books which never leave the library. Good info, but I am on my own for transposing that info into daily life.
The breathing thing is still happening. It wasn't as bad this morning (just woke up). I did the nose wiggle and automatically started square breathing and it helped a bit.
The biggest thing now is trying to convince myself that I can get through work without a bad episode.
And arfie - maybe I should try to look at it in a positive light as you say bc it will force me to work on my breathing.
My thoughts are that I was starting to heal certain aspects of my anxiety...so my anxiety said checkmate, remember how you use to focus on your breathing?
You will be fine at work today! Use your distractions. And write it down if you feel anxious today... get it out of your mind and on to paper.
Concentrate on work, get your mind off the anxiety. Think about what you're going to be doing this weekend, what you're going to have for dinner tonight, what movies or shows you want to watch tonight.... etc. Distract your mind. Think of other, pleasant things.
And like I was saying above, you can pick up an oximeter at any drug store or Amazon. I was just using mine about an hour ago. It's actually kind of fun, lol. Reassured me my breathing was just fine and that my pulse was good.
Have a great day!! :)
I've never heard of the nose wiggle, but if it helped you a little, it stands a good chance of working better every time you work it. Developing skill takes time. Practice, practice, practice. Most breathing exercises are simple. Remembering them in a moment of need is the hard part for me, but they work if I work 'em.
Easy does it, Ash. Be gentle with yourself and patient with the process.