HI
I am in my 50s and I know exactly what you're going through! My anxiety started way back in elementary school.
I have had multiple tests all which came back normal yet I continue to have intense anxiety my whole life. Don't like to take medication because for me it's just a Band-Aid. Some of the things that have helped me to control the anxiety I'm going to share with you. This is what I send out to other people so take from it what you might think may help you. But if there's anyway you can get a hold of a book called mindfulness, it teaches you how to manage all of this and keep away negative thinking.
have you ever listened to meditative audios on YouTube for anxiety? They are excellent and have really helped me a lot. Not only do they calm you down, they teach you how to deal with negative thinking and anxious minds. I learned that my anxious mind is all based on fear my entire life. And I had to turn that around. Here is what has helped and what I share with other people:
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1. what I did was first of all speak with a counselor. They see this on a daily basis and have the tools to help you manage this. Anxiety and stress is difficult to manage on our own and it really helps to talk to someone else. I keep going even when I start to feel better because it's like a lifeline for me. Find a counselor you feel comfortable with. They help you see the anxiety for what it is and it help you manage it. If you ever really feel out of control and can't manage, seeing a counselor would be the first best step!
Remember....FEAR stands for false evidence appearing real. Which means sometimes when we have symptoms we think they are related to some terrifying disease, when in reality the odds are much higher that they are not. Our minds will go to the negative if we let it, so we must be in control.
Don't let fear take you over! Be a fighter for yourself!
2. Secondly, I go to Google or YouTube and look up audio meditations like one called I put in my earbuds and lie down and listen to them. They teach us to separate our thoughts that are negative from ourselves. This is something I think could really benefit you!! They completely calm down my brain and body to the point where I almost feel like I'm floating.
A couple I really like are called "Train your mind to relax and sleep " and "clearing subconscious negativity"
Also I really like some called guided mindfulness meditation.
This is such a great thing to do for your brain and overall health. I do this a couple times a day specially when I'm laying down to sleep.
it will just calm everything down when you are having an acute anxiety attack
For panic attack, search you tube for "panic attack emergency "
3. Stay active! The worst thing you can do is sit around and think too much about all this. It will bring on more anxiety. As well as the symptoms. When I exercise my body completely calms down and the symptoms often go completely away.
4. Stay social! This helps keep your mind off your worries. The less you are alone the better at least until you manage your anxiety. Just do things that you enjoy.
WHEN you have a negative thought, CALMLY ACKNOWLEDGE that it is there. Then imagine it floating off in the sky and dissolving.
When feeling anxious or anytime you'd like, do deep breathing. Breathing through your nose for about five seconds and make sure your stomach rises. Then exhale through your lips as though you're blowing out a candle slowly for another five seconds. Do this as many times a day as you need to. It helps if you're lying down but you can also do it sitting. Concentrate on how the air feels going in and coming out. This is explained in the book called Mindfulness .
Eat healthy! Stay away from processed foods especially sugar. Sugar has an inflammatory response including in the brain. This will just increase your anxiety and can possibly bring on depression.
Remember,The WORST thing you can do is react with fear and anxiety when you get symptoms. Then your brain shoots out a hormone to protect you but it can cause your heart to beat faster, which in turn creates more anxiety! A vicious circle.
I have had symptoms for many many years on and off and now I pretty much ignore them but I do try to stay as healthy as possible and do those things I listed above. The meditation audios really are excellent please try them and do them often !
It's important to know that when you have an anxious or negative thought, don't try to fight it off. Instead, calmly acknowledge that it is there, then visualize it floating off into the sky. If you react with anxiety, you will become more anxious and have more symptoms. This is also explained in the book.
You will be fine once you get this under a little control. You will have a long great life and you deserve peace and happiness. And NEVER give up!
don't forget to smile and laugh! I know it's difficult sometimes, but that is all part of calming down the brain and anxiety. It is truly healing. Our kids grow up so fast and before you know it they are all grown up and on their own. Don't miss out on their childhood! Once today is gone, you can never get it back. Enjoy every moment you can.
Hope you feel better soon!!