Dealing With Anxiety

Cosgood

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Lately I've been dealing with some anxiety.
For the last couple weeks I've been getting short of breath and struggling to take a deep breath. Wasn't sure if I was panicking because I couldn't breath or if I was having trouble breathing because I was panicking. I went to the ER the other day any my heart seemed fine, and they've indicated I'm probably just dealing with some anxiety issues.

So, I've dealt with anxiety and depression before. I was on Celexa for a while and it worked fine. I'm not sure how long it'll be to speak to a doctor, but in the meantime I've been trying to find some natural ways of dealing with this stuff.

I drink one cup of coffee a day, and I'm thinking about kicking that habit. I've been taking a couple capsules of St. Johns Wort and just this morning it struck me that maybe green tea in place of coffee could be beneficial.

Lately I've just felt really on edge like I could have a big blow up at any minute. The breathing thing scares me and just makes things worse. Do you guys have any suggestions of things to try that could help calm my shit down?

EDIT:

The taste of green tea. Oof.
 
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cantaloupe

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I went all natural about a year or two before going on Paxil. I would say nothing was even remotely as effective as medication but working out and avoiding stress, maybe magnesium tablets helped some. I was constantly on edge, panicky, learned to fear everything during the lockdowns and was just depressed and anxious all the time.

I didn't benefit from herbs and supplements like ashwagandha, rhodiola, St Johns Wort, B vitamins, vitamin D, 5htp, theanine, taurine, glycine, phosphatidylserine. I guess I tried all of them, even stacks of them... Zero changes in symptoms. Going on Paxil has calmed down my body and mind and allowed me to face situations again that I have avoided (public places, crowds, arguments, talking to strangers...)... After 12 weeks I can honestly say it is life changig and I'm starting to forget about my anxiety.
 

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I experienced my first anxiety issue when I was in my 30's, and it was very troubling.

For me, I found that identifying and addressing the sources of stress in my life reduced and eventually eliminated my anxiety issues. I'm now in my 50's, and I haven't had any issues in years.

Regular, pulse-raising exercise was one of the best tools I found for managing my own stress. A recent university study (published last week, November 9, 2021) now backs this up with data: Anxiety effectively treated with exercise

One of the best analogies I read compared the body's ability to manage stress to a bathtub filling with water. If you never turn off the spigot or open the drain, it's going to overflow. When the metaphorical "stress bathtub" overflows, the result is anxiety or a panic attack. Physical exercise can help reduce stress and drain that tub.

I don't know if this info is helpful, but this approach helped me.
 

WilliamG

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Lately I've been dealing with some anxiety.
For the last couple weeks I've been getting short of breath and struggling to take a deep breath. Wasn't sure if I was panicking because I couldn't breath or if I was having trouble breathing because I was panicking. I went to the ER the other day any my heart seemed fine, and they've indicated I'm probably just dealing with some anxiety issues.

So, I've dealt with anxiety and depression before. I was on Celexa for a while and it worked fine. I'm not sure how long it'll be to speak to a doctor, but in the meantime I've been trying to find some natural ways of dealing with this stuff.

I drink one cup of coffee a day, and I'm thinking about kicking that habit. I've been taking a couple capsules of St. Johns Wort and just this morning it struck me that maybe green tea in place of coffee could be beneficial.

Lately I've just felt really on edge like I could have a big blow up at any minute. The breathing thing scares me and just makes things worse. Do you guys have any suggestions of things to try that could help calm my shit down?

EDIT:

The taste of green tea. Oof.

Do a search for some of the anxiety threads here. You're not alone. I've done the ER room (twice in the past). Had heart arrhythmia that lasted for days... Blood pressure and pulse would go high... Feeling like I'm going to die.

You have to start by removing the triggers you can. Switch to decaf coffee (no more than two cuts... It has some caffeine). Exercise. Go for walks. During those walks work on your breath (see below). No alcohol. I know it really helped me at first to have a glass of wind to "relax". But it always compounded my anxiety later. Work can be a tough one. See the breath work below again... Avoid confrontation if it has no purpose. I actually left Facebook for this reason. I found myself getting worked up about issues I could not change.

BREATHE. You must learn to breathe properly. This one is HUGE. There are many YouTube videos about breath work. You must learn to take full slow deep breaths thru your nose. Not hyperventilation type deep but smooth controlled breath. A simple one is 5x4: Inhale for 5 secs Hold for 5 secs. Release for 5 secs. Hold for for another 5. This really helps with the fight or flight panic that you may have. You must learn to take a few minutes at a time (even at work) to practice this. I do it while stopped in bad traffic. At night when the attack hits, get up sit in a chair and breathe. This will lead you ultimately to meditation like it did me. That too can be done in bite size chunks of time to fit into your work day.

Start an anxiety log. Each day write down some short comments about your issues. Rate you anxiety on a scale of 1-10.
Ex: "Work up with at L8. My heart is racing. Can't focus. Have some brain fog"... "BP is 145/95.." "Did 20 mins of breath, BP now 130/80..." These are actual things I wrote in mine. Do this every day. As you work thru this, it will both validate your issues and what does and does not work. When you are receiving a doctors care, this will be crucial. Over time you can look back and say "Oh shit... I'm getting better". It also will remove things that didn't work. The simple act of writing these things is VERY therapeutic.

The final piece is the supplements and medications that may or may not work. I won't go into those has it's like politics and religion for some. I'm just now weaning off of several years of one dose of Lexapro per day. It helped me get to the point to focus on the above items I mentioned. But everyone is different. As a safe bet, try magnesium a couple hours before going to bed. Alone with a cup of chamomile tea. My eve routine is to do a short breathing meditation. A cup of tea. Then bed - with NO television. TV's can be real trigger.

So no easy answer. But as one who's suffered... I hope it's a start for you.
 

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Do a search for some of the anxiety threads here. You're not alone. I've done the ER room (twice in the past). Had heart arrhythmia that lasted for days... Blood pressure and pulse would go high... Feeling like I'm going to die.

You have to start by removing the triggers you can. Switch to decaf coffee (no more than two cuts... It has some caffeine). Exercise. Go for walks. During those walks work on your breath (see below). No alcohol. I know it really helped me at first to have a glass of wind to "relax". But it always compounded my anxiety later. Work can be a tough one. See the breath work below again... Avoid confrontation if it has no purpose. I actually left Facebook for this reason. I found myself getting worked up about issues I could not change.

BREATHE. You must learn to breathe properly. This one is HUGE. There are many YouTube videos about breath work. You must learn to take full slow deep breaths thru your nose. Not hyperventilation type deep but smooth controlled breath. A simple one is 5x4: Inhale for 5 secs Hold for 5 secs. Release for 5 secs. Hold for for another 5. This really helps with the fight or flight panic that you may have. You must learn to take a few minutes at a time (even at work) to practice this. I do it while stopped in bad traffic. At night when the attack hits, get up sit in a chair and breathe. This will lead you ultimately to meditation like it did me. That too can be done in bite size chunks of time to fit into your work day.

Start an anxiety log. Each day write down some short comments about your issues. Rate you anxiety on a scale of 1-10.
Ex: "Work up with at L8. My heart is racing. Can't focus. Have some brain fog"... "BP is 145/95.." "Did 20 mins of breath, BP now 130/80..." These are actual things I wrote in mine. Do this every day. As you work thru this, it will both validate your issues and what does and does not work. When you are receiving a doctors care, this will be crucial. Over time you can look back and say "Oh shit... I'm getting better". It also will remove things that didn't work. The simple act of writing these things is VERY therapeutic.

The final piece is the supplements and medications that may or may not work. I won't go into those has it's like politics and religion for some. I'm just now weaning off of several years of one dose of Lexapro per day. It helped me get to the point to focus on the above items I mentioned. But everyone is different. As a safe bet, try magnesium a couple hours before going to bed. Alone with a cup of chamomile tea. My eve routine is to do a short breathing meditation. A cup of tea. Then bed - with NO television. TV's can be real trigger.

So no easy answer. But as one who's suffered... I hope it's a start for you.


GREAT that you took the time to detail ............ EXCELLENT advice. Been there and done it successfully.

As an f.y.i. my "body clock" has a definite routine. When I was a caretaker for my mother, actually living with her 5 days a week, while she was fighting cancer, I found out that she too had anxiety, daily, until about noon hour. After then, basically all was good. She never did seek treatment although I have been on, and able to reduce both depression and anxiety medications.
 
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Cosgood

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Wow, guys, I really appreciate all the stories and suggestions. Thank you.

@cantaloupe I'm really glad to hear things are turning around!

A few years ago I wasn't handling things too well and was finding myself short of breath and having cheat pains. It would feel like my heart would flutter for a second. I had finally decided to go to the hospital and got a clear bill of health and was told it was likely anxiety. I saw a doctor and he did some mental evaluations and he had me down for moderate depression and high anxiety. I tried Celexa and it didn't make me feel very good. I tried to get by with herbs and vitamins after that but they weren't working. I ended up having good success with Lexapro. I was on it for about a year and with some life and work changes felt I could get off of it. I was doing really good for a couple years now. Now all of a sudden this pops up. I have an appointment tomorrow to talk to a doctor. I'm not against taking meds again. Last time they were such low doses so I think I can do that again. I just get so frustrated not knowing what exactly gets me riled up.
 

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Wow, guys, I really appreciate all the stories and suggestions. Thank you.

@cantaloupe ... I ended up having good success with Lexapro. I was on it for about a year and with some life and work changes felt I could get off of it. I was doing really good for a couple years now. Now all of a sudden this pops up. I have an appointment tomorrow to talk to a doctor. I'm not against taking meds again. Last time they were such low doses so I think I can do that again. I just get so frustrated not knowing what exactly gets me riled up.

And that is the thing about meds. My brother was on it for several years. Then he felt good for a year off of it... Then boom, a trip to Europe and he had a panic attack. So he's back on it. It's frustrating!

I remember going on it, there was a several weeks of "adjusting". Sometimes tired. Other times weird tingling sensations. But within a couple months I could get a grip. It did allow me to work on my triggers. I've been episode free for a few months. Now it's the slow weening process. I was only taking a 10mg dose per day. So I'm on half now for the last couple weeks. I plan on going a full month at half. Then another month at a quarter. Then perhaps every other day for a bit. I know the brain has to readjust serotonin levels. my doctor is a big fan of a long weening process to reduce withdrawals for one. And the other to allow the brain to reprogram to producing the serotonin properly.

The down side to me for psych meds is the interaction with other things. Have to be careful with alcohol. I enjoy cannabis but have to watch it as it doubles down on the serotonin levels causing anxiety. Certain cold medications are off limits. Hibiscus tea is a no no for me as well with Lexapro.

But this is why I highly recommend to anyone dealing with this to start a daily journal. I look back at mine and think "Man! I'm way better now!". But we'll see how this tapering off works. Slow and steady.
 

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Hoowee, when I stepped off of it last time I took them at night for a week, then every other night for another week. I didn't learn til later that withdrawal symptoms will kick in AFTER that last dose, when all that time I thought the stepping down was just slowly getting through withdrawals. I was getting dizzy spells and really bad vertigo. Luckily they only lasted about a week and I started to feel better.
 

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Been there at its worse.

Many times I would switch brands of SSRI’s
(Celexa is one),because they wouldn’t work for me. Within days, I felt worse. Many told me I needed to give them time, I was like hell no! Why, because how I was feeling wasn’t normal.

It took a simple .1 mg high blood pressure medication(Catapres) to make the difference, use to take it three times a day, now at the point of it being as needed. However, I’ve learned also, that if the national pharmacy changed their genetic, I could have issues that now written for only name brand.

Hope this helps.
 

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Hoowee, when I stepped off of it last time I took them at night for a week, then every other night for another week. I didn't learn til later that withdrawal symptoms will kick in AFTER that last dose, when all that time I thought the stepping down was just slowly getting through withdrawals. I was getting dizzy spells and really bad vertigo. Luckily they only lasted about a week and I started to feel better.

Yep. Because of it's half life, intermittent dosing is a bad idea. The trick is to consistently reduce in steps. My doctor says I may still have some withdrawal even coming off the last 2.5mg dose period. I will have to do some fancy pill cutting to get to the 2.5mg level anyway. He said if it gets to it, I can crush half of the cut pill if necessary to get an even dose for the last few weeks. The 5mg can't be cut apparently. For those that think this a tiny amount, think again. I already have some vertigo. I was not sure though because I've had vestibular issues (usually when looking up for long periods or rolling right to left in bed...).

I'm following a 100% plant based diet now with very little sugars. I found even things like sourdough toast in the morning would trigger some anxiousness. Add a couple cups of full strength coffee and look out! So like I said before, my daily log would point these out to me. And by writing it down, I seem to learn from it. We'll see in a few weeks as I taper more...
 

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As mentioned above getting off Facebook brought my blood pressure down. I would get worked up over things that really didn't matter. My wife noticed I was acting like I was wound like an eight day clock. I started talking to her and we both realized a lot of this shit bothering me wad Facebook related. She deactivated her account and I can't tell you the last time I logged on. Also stopped watching national evening news from any channel.
 

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As mentioned above getting off Facebook brought my blood pressure down. I would get worked up over things that really didn't matter. My wife noticed I was acting like I was wound like an eight day clock. I started talking to her and we both realized a lot of this shit bothering me wad Facebook related. She deactivated her account and I can't tell you the last time I logged on. Also stopped watching national evening news from any channel.

My wife brought it to my attention as well... She on the other hand has never used social media of any kind. Funny story, about 5 years ago she wanted to join FB just so she could redeem points from a slot machine game she mindlessly played on her iPad. Apparently she earned enough for free hotel rooms in Vegas for allowing popup ads on her free games... I showed her how to create an account. Within a few minutes of being logged in... it was offering connections to all these folks she knew over the years... It linked to her own business... If offered names and places she'd forgotten about... She immediately told me to "kill this app... Now!" (her words). She never went back! <ggg> Smart move.
 

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I will add this about the news. I will still watch some local news mainly for the weather. The thing with the national news and I really didn't realize it until my wife brought it to my attention was I would talk and mumble to myself when it was on. I was so angry at hearing the same things droned on about night after night that I guess I thought I could solve it all by talking to the TV...lol. It was a great move to not watch any of it now and at least be a little calmer.
 

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Today has been rough. I went to the doctor yesterday and after the medical and mental health questions sound like it's just some general anxiety and depression. I'm back on Lexapro and he gave me some Xanax to take for up to a month (as needed) while the Lexapro works up in my system.

Today my breathing has still been a challenge. I had errands to run and at times could still feel like I was thinking too much about my breathing. And I think my chest hurts just from trying to take such deep breaths. I kinda just feel wore out just from focusing on it so much. I was able to ward off a couple "attacks" I could feel creeping up. I don't so much feel depressed, just kind of worried and anxious for this to ease up. It's only 6:30 and I kinda already want to lay down (it is cold here, too :emoji_sweat_smile:). Just tired I guess, and thinking out loud.
 

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Today has been rough. I went to the doctor yesterday and after the medical and mental health questions sound like it's just some general anxiety and depression. I'm back on Lexapro and he gave me some Xanax to take for up to a month (as needed) while the Lexapro works up in my system.

Today my breathing has still been a challenge. I had errands to run and at times could still feel like I was thinking too much about my breathing. And I think my chest hurts just from trying to take such deep breaths. I kinda just feel wore out just from focusing on it so much. I was able to ward off a couple "attacks" I could feel creeping up. I don't so much feel depressed, just kind of worried and anxious for this to ease up. It's only 6:30 and I kinda already want to lay down (it is cold here, too :emoji_sweat_smile:). Just tired I guess, and thinking out loud.

Well you are on the standard protocol... So that means you are not alone. I started with a bit of Zanax for episodes then started Lexapro. Then I didn't need the Zanax. As you know your system will now need to readjust to the Lexapro hence the Zanax to handle the rough days. In the mean time, work on you breathing.

Try this YouTube vid for relaxation
Sit upright in a comfortable chair. Practice breathing: 5 secs in... 5 secs hold... 5 secs out... 5 secs hold...
This trains you to stop shallow breathing during stress. And do not panic if you can't get it right. My wife and I used to go once a week to house for a group meditation. At first I thought it was weird and fought it. But the lead guy always said, "if you have problem, just go back to the simple breath.... I can do it without thinking now. But it took a while.

Perhaps a guided meditation will help you out if you've never done this before. Try this one:
Sometimes you need a little help clearing the "monkey on the mind". This is the term used when you can't stop random thoughts during your breathing. It's like a monkey bouncing around inside your head (at inopportune moments).

As you can see, I'm inviting you to try meditation. ;)
 

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Prompt your rest and digest system and turn off fight or flight by breathing 5 seconds in, 7 seconds out. It's a bot diff to 4 in and 4 out as it tricks the brain into thinking everything is okay.

Don't avoid. If you avoid the anxiety may get worse
 
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I just stumbled upon this thread and noticed it's a couple of years old now. I really hope things have improved for you since then, but if not, I thought I'd share some thoughts.
Anxiety can be a real burden, and it's good to hear you're proactive about addressing it. Switching from coffee to green tea is an excellent natural step, as it's much lower in caffeine and rich in calming L-theanine.
However, it's important to consult healthcare providers for a tailored treatment plan, especially given the complexity of what you're going through. In moments where you're feeling extremely down, a depression hotline could provide immediate assistance and guide you to further resources.