How to cope with anxiety?

sunnyside

Hi guys, not bothering to go unreg to ask this as it's not that personal or embarassing.

I used to suffer from depression mostly caused by circumstances in life I wasn't happy with. In the last year circumstances improved and the depression ended. Life is good now but recently I've been suffering from anxiety and in the last month have had 2 panic attacks.

I told my GP who prescribed Xanax tablets and told me to take them as required. He didn't think it was too serious. That was over a week ago and I seem to be feeling worse every day since. I lie awake at night worrying about things which I know aren't really important at all.

Any advice on how to deal with anxiety would be appreciated. I don't know what's causing it, the things I keep worrying about are just everyday ups and downs, not major issues at all. I really don't want to be feeling like this.

bennyblanco

I hear cognitive behavioural therapy can be really helpful in helping people overcoming anxiety,I havent tried it myself though (yet).
I have a number for the Irish Association for Councilling and Psychotherapy,they have a list of all the qualified practioners in whatever area you are in.PM if you'd like it.
I've suffered from it myself so don't worry,it can be beaten

sunnyside

I've heard of CBT, do you have any idea how much it costs or how many sessions would be needed?

LegacyUser

I used to suffer terribly from anxiety and had many panic attacks for seemingly (to me anyway) ridiculous reasons, boyfriend break up/exams stress. They came out of the blue and frightened the blight out of me, I thought I was having a heart attack.

I really sympathise, and it can be a struggle to know what to do when you have doctors throwing the mind-numbing drugs at you which only dull the panic but don't really treat the root cause. First and foremost I recommend that you find a really good GP that you feel comfortable with. Secondly, if you are in education there are free resources like councelling that you can avail of. I am a big advocate of CBT as it really cracked it for me at a time I thought nothing would. My anxiety turned into mild depression (always hated the term mild, it felt anything but!) and I availed of both anti-depressants and CBT therapy. It was not cheap, approx. 80-90 euros a go, but the key is to find a therapist that will make the most of each session. A good GP will recommend someone for you, and may offer low-cost options depending on your situation.

Third and finally, I can also really recommend "Kalms", I used to take them 3 times a day during the day time to just mildly dull any anxiety. (This was not at the same time as anti-depressants, but a year before)You can get them in any pharmacy, they are herbal and very gentle but are not worthless or quackery by any means. My GP recommended them as a gentler alternative to xanax which was very strong. They do not make you drowsy, but if you are going to bed they also help relax you in a pre-sleep state.

None of this is medical advice. I am sharing this to let you know an approach my GP took as an alternative to the one you describe. I hope that you find a more suitable GP and get the CBT councelling, as it has changed my life for the better, longterm.

LegacyUser

The Feeling Good handbook by Dr. David Burns gives practical tips on dealing with anxiety and gives methods for dealing with your thoughts.

littlefriend

There is a book called 'When Panic Attacks' by Dr Aine Tuburdy that comes with a cd to listen to - its good.
CBT is excellent for this type of thing. I am starting to see a lady next Monday and it is €100 for the first session & €70 after that. She and her partner are based in Ranelagh, Dublin - I'm not sure where you are living but if that would suit you pm me & I will give you their details. They have been highly recommended to me a few times by different people. I've had big problems with depression and panic on and off many times. I'm quite a bit better now but I still have some issues that I want to get rid of, finally, for good.

In relation to when you start to panic try this - at some stage somebody told me that if I am panicking to stand near a busy road if possible. I don't know what it is about it but it works - I think your brain is forced to focus on the traffic and so the panic subsides. Just a suggestion but it helped me lots of times when I started getting panicky in work.
I wouldn't worry about taking the odd Zanex. Sometimes I panic about having a panic attack - I find if I have a zanex or similar on me it is a bit of a safety net - long term its not ideal but it does work..
PM me anytime - this has been a long term issue for me so I understand.

wexford1

Recovery CBT meetings will do the trick. Guaranteed.

"the things I keep worrying about are just everyday ups and downs, not major issues at all" Just go to Recovery and you'll see what I mean


http://www.recovery-inc.org/

http://www.recovery-inc-ireland.ie/meetings4print.htm

Much cheaper than councelors etc. too

dalkener

heya,

I used to suffer from panic attacks and depression about 5/6 years ago. Would like to think I've seen the back of it as I wouldn't wish it on my worst enemy.

Anyway, nobody seemed to mention exercise here. I know its difficult when your in a bad way(and think your having a heart attack!) but I havn't suffered in years now. I try and get out running for half an hour to an hour 2 or 3 times a week and it does me wonders.

Mostly its a thing of the past for me now except if I have big weekend on the gargle, I can feel the menace in the back of my head then, but find a good run or swim can sort that out!!

Hope it helps!

sunnyside

Thanks for the replies.

wexford1 wrote: »

Recovery CBT meetings will do the trick. Guaranteed.

"the things I keep worrying about are just everyday ups and downs, not major issues at all" Just go to Recovery and you'll see what I mean


http://www.recovery-inc.org/

http://www.recovery-inc-ireland.ie/meetings4print.htm

Much cheaper than councelors etc. too

Has anybody been to these meetings?

JuliusCaesar

There's a sticky over on Psychology about this, but for CBT therapists (or any other counsellor/therapist)

1. make sure they are properly qualified
2. see if they are accredited - the 2 organisations are BABCP & ICP:
www.babcp.com & psychotherapy-ireland.com
3 They are also available on the HSE for free, usually attached to Mental Health. Your GP or failing that your Psychiatrist should know. Or ring your local Mental Health Out Patients Dept.

GROW is also a good self-help organisation.

then there are internet based CBT self-help sites eg livinglifetothefull

CBT therapists will have a baseline professional qualification eg psychologist, psychiatric nurse, psychiatrist before specialising in CBT.

seanybiker

im on xanax myself for a few years now. I remember when i started on them i felt crap for the first 2-3 weeks. After that i picked up a bit.

sunnyside

JuliusCaesar wrote: »

There's a sticky over on Psychology about this, but for CBT therapists (or any other counsellor/therapist)

.

Will check that out, thanks.

seanybiker wrote: »

im on xanax myself for a few years now. I remember when i started on them i felt crap for the first 2-3 weeks. After that i picked up a bit.

I don't think it's good to be taking Xanax all the time. Aren't they best used as required? If you need medication all the time you'd probably be better taking one of the anti-depressants used to treat anxiety.

TheMelodyOfRain

seanybiker wrote: »

im on xanax myself for a few years now. I remember when i started on them i felt crap for the first 2-3 weeks. After that i picked up a bit.

A few years? You're going to end up with worse anxiety than when you started, not to mention severe depression and irreparable cognitive dysfunction...I'd heed sunnyside's advice.

seanybiker

sorry lads i replying from my phone. I do agree with ye about xanax. I take extra when i need them. Pm me for questions. I know to many people online. Using this name.

seanybiker

sorry i can see what i typing now(mobile web) i on xanax about 8 years. Taking seroxat also at the moment. You name it i took it. Not boasting. I think i just one me them people who cant be helped

shooter1978

Hi lads . i suffer also from anxiety . i have found 2 things quiet useful to me - dragged me out of a dark hole . my counsellor sent me on a kind of cbt - program called sresspak , introduced in scotland not long ago , program based on tab , thoughts actions and behaviour , basically just ways of controlling your toughts and slowing down your body and mind to deal with situations , very useful i found , various breathing exercises and counteracting statements .
the 2nd thing was a program called the buteyko method - basically all about retaining your breathing to increase your cp levels within the body and in turn reducing bodily symptoms .
would also recommend a book called the anxiety workbook - excellent book .
on a dietary note - vitamin c and b complex to compat stress .
i know what you are going through so really hope any of this info can help you out

shooter1978

[of course you can be helped - you have to stay positive , you will get over this and look back and think why the hell was i worrying so much .
read the comments regarding exercise , supplements , breathing and give it another go . if you keep telling yourself - that you never will get better then you wont . you need to be positive .
i would suggest buy the anxiety workbook - found very helpful
stay strong

wexford1

sunnyside wrote: »

Thanks for the replies.



Has anybody been to these meetings?

You probably won't find too many people who been to them. They're like a closly gaurded secret. Really though, it has little funding, so you don't see it advertised much. Most members are through word of mouth. When I went to my first meeting, I was on some tranquilisers (can't remember name), my whole body was full of tension and I had all the usual anxiety symptons. Now I have dropped the tranquilisers, and symptons/tension is at a minimium and still dropping. My confidence is higher and I do things easily that i abstained from before Recovery, simple things. I can't say it easy or fast but its worth every hard fought minute of it. My only regret is that I hadn't known about it sooner.

Crannog

Hi, I hope that the lecture tomorrow night is of interest to you. Best of luck.

Free Public Lecture Series
Theme: Managing Anxiety
Venue: Red Cow Hotel Time: 8-9 pm

Tuesday 7th Oct
Eoin Stephens MA, President, PCI College
Self-Help for Anxiety: Using the tools of Cognitive Behavioural Therapy to manage your worries and fears

Tuesday 11th Nov
Liam McCarthy, Co-founder, PCI College
Suicide Prevention: Dealing with Anxiety and Stress

Tuesday 2nd Dec
Dr Harry Barry, G.P. and author
Flagging the Problem: A new approach to dealing with Generalised Anxiety Disorder

LegacyUser

Hi im not a regular user of this site but someone who knows me saw it. Posting that is the first step. I'm an anxiety sufferer myself and I've found talking about it really helps, you'd be surprised how many people you know suffer from it. talk to someone you trust or talk to a counsellor. You may find there's more to it than you've realised or it may be jst all the little things adding up.A few things you must remember, the first if you're having a panic attack remember to breathe out, sounds simple I know but often you're concentrating so hard on getting air in that you forget it has to go out too.breathe out slowly.also remember that you are not the first to have this problem. its important also to take a step every so often and face a fear however small. it will help build your confidence and you'll realise that all the small things you're worrying about won't be as bad as you thought!!
I could talk all day bout this.
hope the bit I've said helps. You're not alone.
Breathe out