Deep Breathing exercises. Exercising in general go for a walk. Talk yourself out of it. Be positive. Also I highly recommend
"The Anxiety&Phobia Workbook, by Edmund J Bourne" Here is the info about it. A revision of the best-selling classic, this book provides step-by-step help for sufferers of anxiety and phobic disorders. It offers the latest treatment strategies for the whole range of these problems-panic disorder, agoraphobia, generalized anxiety disorder, and obsessive-compulsive disorder-with revisions that include updated information on medications, mindfulness training, and health-related conditions that aggravate anxiety.

When you reach the point you have, keeping a daily journal with specific tricks/tips to switch the pattern will help you maintain normal range of current level of anxiety.

The more you keep the physical symptoms down, by staying hydrated, keeping your fingers and toes moving, and helping your thoughts move to more positive words, the easier it will be to do the breathing exercises and you'll feel the strength coming through everywhere.

Best wishes.

such great advice. i wrote down the workbook, i have used other workbooks before on different issues and they seemed to help. i have to pratice deep breathing, when i try, i end up dizzy.yes, exercise helps me a lot. the only time i really feel the relief is when i walk my dog or work outside. so far this morning i am ok, last night was bad. thank you again.

I used to work with the public, too, and what helped me a great deal was to get to work about a half-hour early, before other employees got in, and enjoy the silence - maybe read something from a book which would calm me down - pray or meditate during that time - so by the time the chaotic morning began, I would be somewhat centered and less prone to feel panicky -

I realize this silent time can't be arranged with all jobs - I hope it gets better for you soon -

Walking helps me alot.. i was prescribed klonopin 0.5mg twice a day it helps. Hope you feel bette

it is possible for me to do the time to be silent and settle myself. sometimes though, i feel ok until i get there and off it goes. i am on the max. amt. of klonopin and also have haldol to take.

Hi Ann,

Sorry to hear about your anxiety (i also suffer from anxiety).

The problem with western medicine, is that doctors go to medications, almost always from the get-go.

Question: Is your anxiety worse now with the medication, than when you weren't on it? ;)

If so, you probably want to go to your doctor and have them wean you off of them over time. Also, go see a naturopath (dr. of natural medicine) in your area. Ask around for a good one.

Another question: what is your caffeine intake like (coffee, teas with caffeine, chocolate, sports drinks (red bull), etc.)? If you are taking any whatsoever, 100% start avoiding caffeine!!!!! Or anything with a caffeine like stimulant!

How do you eat? Another area is sweets, so pop, "junk food", anything with artificial sweetener, etc. Avoid, avoid, avoid! Lean only towards "whole", unprocessed foods.......

Water/hydration is also important. If you don't have any health problems that would keep you away from drinking lots of water, you should try drinking 2 to 4 liters a day, of filtered water (water without fluoride and chlorine).

Do you exercise and get outside in the sun? Exercise is also key, but not hugely exerting (unless you can handle it). Basic daily exercise (swimming, walking, biking, jogging, yoga, etc.), will certainly help with lowering anxiety. As for my comment on not going too crazy, this is because during high exertion, it will raise your cortisol and adrenalin levels, and this might temporarily (just when you're working out), raise anxiety. But if you keep telling yourself, the anxiety is just because of the exercise, and you'll feel amazing after, and not to worry, you'll feel much better after!....

As for getting outside, you could be low on vitamin D (which is a vitamin you absorb from the sun). During the summer, you need around 30 minutes per day, and during the winter, the sun is at a different angle, and you need much more.....Do you ever get the afternoon or night "gloom and doom" feeling? If so, this could be the vitamin D deficiency. You can supplement vitamin D (i do everyday). Go to the naturopath, or a nutritionist, and get them to recommend the right type, (D3 i think) and a good brand, the right strenght (it comes in IU's), and also in a gel form (the usual daily dose is 400iu to 2000iu plus).

You can also try a vitamin B Complex supplement, and take this a couple times a week, to take the edge off during overly anxious days.....

Another biggy, is booze/alcohol. Wine, beer, etc. Don't touch it with a 10 foot pole. If you do drink a bit, and have recently, it can take about a week to get back to your normal self. As alcohol heightens anxiety.........

You should also go to a anxiety specialists, like a support group, counselor, or psychologist, as talking about the way you feel, and what makes you feel the way you do, always helps....also, something called CBT (cognitive behavioral therapy) is all the rage today.......

And last but not least, working or frequenting "toxic" environments, aka: people, places and things that get's your heart racing....you should try to get away from these situations, or learn to control them, and not let them bother you....Don't worry about they things you can control......this is a biggy too.......

As for the meds, if you wean off of them (or reduce them), and depending on what you're on, it will take a while for your body to take over again.......

Please let me know what you think, and how things go.

Night,

Symon

symon,such good questions and i am sorry your suffer also. i drink only 2 cups of coffee in the morning and do not drink anything elese but water. as for the meds, my anxiexty was worse before and it has been the last few months and recently the past couple of weeks esp, that my anxiety has been horrible. you hit on a good point, the reasons why my anxiexty has been so bad is about people, my adult children, and work is always a stessor, though when it gets busy, my mind doesnt have the time. i cant get away or ignore what is going on with my children, daughter severly broke her ankle, son moved back home, having trouble finding a job that pays enough to move and i dont make enough money to help, let alone get by. i love walking, it is the one time i really feel relief of late, and raking etc... i have been seeing a psych. for many years and he has literaaly saved my life, however in this area there are no support groups :( thank you so much for all your concern and ideas.

Hi Ann,

Sorry to be the barer of bad news, but even a drop of coffee in too much for one with anxiety. You shouldn't touch coffee with a 10 foot pole. I bet if you stopped coffee now, in a week or two, you'll feel much better. Even within a couple days, you should experience a notable difference, but for full effects, a week or two as mentioned (as you body has to weak itself off the caffeine). Please, please, please stop coffee. But if you think the boost of temporary energy is more important than your sanity, then continue on.....

You don't need coffee for "energy" - i haven't touch coffee in years, and have more energy now.....also do you have your coffee straight, or with sugar, or an artificial sweetener? Also, both are contributing to your anxiety.......have a big glass of water in the morning, or "fresh" juice, from a juicer (a mix of fruits and veg). Or go for a walk, this will wake you up......also, have sometime substantial for breakfast, like oatmeal with unsweetened almond milk, or a bit of milk, and a bit of honey, or stevia (a "natural sweetener)......

As for your daughter, it is what it is. No need to stress over split milk, what's done is done. Just help her get better, and stay positive. See the right people who will help her get back on her feet the quickest.....physiotherapy, make sure she's getting outside for some sun, and air, and keep her busy with books, etc.....you can also get her a supplement or two that will help with the healing......

As for your son, how hard has he looked for work? Does he spend at least 8 hours a day looking for work online, or pounding the pavement (door to door, business to business, employment agencies, etc.? Can he work for someone for free for a week or two, to show what he's worth? Can he walk door to door, and find odd jobs? Is he being too "selective" with finding initial work?

Maybe he should start a business, and employ himself.....lawncare, snow removal, painting, etc. What about restaurants? they have high turnover, and are always looking for people for dishwashing, line cooks, servers, etc. Anything to get him back on his feet....

He could find any job at the beginning, and then share a small place with some friends in a similar situation.........

if he's a lawyer (as an example), and looking for another lawyer job, but can't find any....It's time to think outside the box, and find sometime else, until a position comes up..........

Just saying. ;)

again, thank you. my son has no ambition and hasnt really applied for a "real" job. we have all talked and talked to him, but nothing changes. he is working, but not nearly enough or to his ability. i will try the coffee, this will be very hard. what about de-caf?