(((((R2G)))))
I’m so sorry you are feeling so awful. calling your T might be a good idea. Maybe your T can walk you through something to relax or just even provide a moment of comfort. It’s ok to not call too. I just wanted to say this sounds like a totally ok time to call and there could be ways your T can help in the moment to ride through this pain.

You have made it here and reached out for help – that is a good task you have accomplished. You are on the right track!

Below are a couple of things that have helped me – none of them may apply to you – just passing on just in case:

Deep breathing – just as shallow breathing actually puts our bodies into a fight or flight state (and vice versa), and deep breathing helps put our bodies in a relaxed state. If you can’t slow down your breathing (which is something I have run into) try to just pay attention to it. One kind of breathing my T has done with me when I was in a panic just this week, is to imagine like my breath is like a waterfall down the back of my nose into my belly. I just breathe in and picture my breath like that and it makes it a little easier to just slow down automatically.

Progressive Muscle Relaxation - I haven’t had much luck with this myself, but it’s something my T has recommended.

Distraction – crosswords or TV or games online

Mindfulness – focusing on the present moment, in whatever way you can. One example: noticing everything around you that is blue (or another color). Try to focus on one thing at a time about your present moment. Notice five things you can see. notice five things you can hear; notice five things you can feel (shoes, pants, hair against forehead etc.) I’ve even written them down. Sometimes it really helps me (and sometimes not so much).

Journaling - writing out thoughts, worries – even posting them here if would help.


Things you try may not make the anxiety go away, but just riding through it is a success in and of itself.

Anxiety is nightmarishly hard. I hope it lets up for you soon! Hang in there!

lots of hugs,
~ jd

I’m sorry to hear you’ve had to deal with this anxiety, I can definitely empathize. I had a pretty intense anxiety the past couple of days with horrible debilitating stomach aches… I’ve been trying to do some grounding exercises and meditations… such as sitting on the floor and imagining roots growing out of my body and into the ground… literally grounding me. Also yesterday even though I had an awful stomach ache and felt like I was going to throw up I actually made myself go and buy some makeup and supplies for my job and I was shocked that on my way home I realized my stomach ache actually went away. I’ll also add that calling your T to check in could still help- even if you see her in 24 hours.

Monte - thanks for the reminder to take it one minute, one step at a time. I finally showered and I think knowing that my towel was ready "ICE" (in case of emergency) made me feel ok with getting into the shower in the first place.

quote:

It's this fine line between allowing yourself to be weak, but motivating yourself to be strong...and recognizing moment by moment victories in the current battle.

Eloquently stated, and makes a ton of sense, yet is so challenging!!

Jane - thanks for validating reaching out. I really struggle with that, especially in the heat of the moment. My first reaction is to do something dumb that I will later regret. I have been really good at making my first reaction stay only in thought, and not come to action. It's a tough go this retrain-the-brain stuff.

Thanks too, for the list of relief reminders. I have been distracting myself all day, as I got triggered mid-morning I think my journal is going to cower in fear next time I approach, as I really gave it a work-out today!

Thanks for the empathy Mac. I did end up calling my T, and while she doesn't call back unless I ask specifically for her to do so, I strangely, felt such a sense of relief once I called. I see her tomorrow evening, and at least now she knows what is coming in.

Hugs and thanks to all of you...

((((((R2G)))))))

I am sorry you are in an anxious place today. I agree with Monte that taking things simple, step-by-step, can be enough to get through it.

Also, as Jane said, it's so great you reached out here. I'm so glad you are doing that.

T changed my appointment from Tuesday to tomorrow (well, he asked first) and I'm having quite an attack myself. I am just not ready to confront the things I sent him in my email yesterday. Ugh.

I am so glad you're checking in here. Please keep us up to date on how you're feeling. Stay with us here!

Just sending safe and gentle hugs, to you R2G. (((((R2G))))

BB

Thanks Yaku, DF, and Beebs - ((((you))))

I am at my appointment right now- I arrived way earlier than usual so I have 20 minutes to spare. I made it throughout last night and today, but today was rough- I felt really disconnected all day, and am thankful my students were so focused today- they did much of the work!

I am not used to this debilitating anxiety and am hopeful we can uncover the root soon, or I'm going to need some xanax or something cause I can't go on like this much longer. Between anxiety attacks and crying fits, well, I almost miss the numbness...

I'm sorry it is so rough. I really hope T was able to ground you. Thinking of you! (((((((R2G))))))))

Thanks for the hugs Yaku, sending some to you for your session tonight as well! (((((Yaku)))))

I admit it, I'm quite attached to my T. It doesn't make this work any easier, though. 7:45 on a Monday night and I'm already heading to bed. It's exhausting living inside my head these days.