Hi All, I've suffered with anxiety on a off for 25 years but it's probably got to its worst level recently, sparked by the loss of my Dad it's slowly gotten worse over the last 2 years and I have to say I've been lazy, I've ignored all the signs and let it get to the point where my usual self help techniques aren't enough. I decided a few months back to go to the Dr but have put it off because I'm anxious (!), over Christmas I've realised that I'm struggling to leave the house without physical symptoms and end up just making excuses to stay in, which again just makes it worse. I want to feel prepared when I go to the Dr and feel informed about what I think will be best for me, as I have a pretty busy work and home life I need to be able to fit things in and dash around last minute quite a lot so taking time of work or asking others to help with certain things isn't an option. So what I'd love to know is beyond self-help what worked for you and in what order? Was it medication and if so which type? Or both, just CBT or medication then CBT? I need to get this sorted, I'm getting married in 8 months and am already starting to feel anxious about the day (not in my usual environment for a long day isn't good) and I've started to get physical symptoms just thinking about going away for our honeymoon.
no processed sugar or processed carbs, no coffee, lots of fruit and veg. organic if possible. lots of water. lots of sleep. ditch the smart phone. dont look at tv or phone for two hours before bed. it will inhibit meletonin production and ruin your quality of sleep. exercise regular. get outside everyday.
Do you have any experience with CBT or SSRI’s? As above I’m already coving those bases.
Also I’m struggling to leave the house without physical symptoms that make it nearly impossible. So getting outside everyday just tires my body and often takes days to recover from.
Also the above are really good for stress but in terms of anxiety not that helpful, none of these make a difference to the way your body balances serotonin.
Both CBT and SSRI’s made me worse. I can see CBT working for negative thinkers or people that really don’t breath correctly. But all CBT did was give me more to worry about. Am I breathing correctly during a panic attack? lol. I had rather bad reactions to SSRI’s and had my first panic attack after starting them. Everybody is different and both can be a God send. However I am already a positive thinker so CBT does not help, I don’t take life too seriously despite having severe anxiety. Therapy in general just dug up a bunch of my past that I mostly try not to think about and normally don’t. But if you know something that is a trigger perhaps it would help. I am odd that I am high anxiety for no apparent reason, made worse by getting help.
Seriously if you know that you are having trouble getting over something that you think constantly about, see a therapist get some CBT training, Change your diet, do hobbies, exercise and things you like or things you liked in the past. If all else fails natural remedies/ supplements then lastly something like an SSRI. I consider an SSRI only after everything else failed.
I hate to say it but I think for some people like myself, that’s just my personality. I will be always high anxiety. I should just accept it rather than beat myself trying to change it.
Thanks for your reply.
I do worry that it might make things worse 
but feel like I have tried everything that I can do myself, eating a good diet, meditation, exercising at home, making time to catch up on sleep.
I am too usually a positive thinker and can’t seem to understand why travel and new environments have become such an issue.
I also thought that CBT would be more than dealing with panic attacks which I don’t really have a problem with, if I do have one I am very good at stopping them.
I suppose I was thing that SSRI’s might help me get on top of things to give my usual methods a chance to work as before.
I developed agoraphobia. There is a big difference to somewhat normal “i don’t want to go out” to what I have that is “i would like to get out but can’t.” because of a long list of symptoms. It’s a very slow process and you do not sound as bad as what I am, but I fear that you may get worse. I went from walking three miles everyday (did not like it) and traveling (loved it) to not being able to leave my house. But what did help me was group therapy (it taught CBT). I don’t think it was the CBT that helped. It was “exposure therapy” that helped. I hate group settings and became fearful of them but group therapy was a way to desensitize myself somewhat. (called “day hospital” here, you voluntarily go in a few times a week for 6 hours) Being inside a group setting also opened my eyes from what I considered problems to what others are going through. I gave me perspective that a one on one therapist setting could not. It allowed access to therapy everyday with professional oversight. It also provided one hour of private counseling with your therapist and a doctor once a week to consider meds or not. Not all counselors are the same, some are useful and some are not. But it exposed me to many different styles. You definitely don’t feel alone in a group setting. I made many friends just as crazy as myself. I am not one to make anybody my friend, I have very few of them, so that says a lot.
Yeah I’m glad I’ve decided to push myself to do something about it before it gets worse, it’s taken time off over Christmas to realise its as problematic as it is. I could deal with feeling sick everyday before work because I was used to pushing through it, but everytime I needed to go out to meet friends that I haven’t seen for ages or take the dog out for a walk I just had an upset stomach and kept feeling as though I could quite catch my breath.
I thought I was making progress after I went on holiday earlier in the year but spent the whole time with symptoms, the return journey was manageble so I kept pushing myself because I thought that exposure would work. But it was never a consistent management.
I think I’m definetly open to CBT but know that I need to keep pushing myself (exposure) and hope that the physical side affects start to fade. I would also be happy to group meetings it’s just difficult fitting it in as I am a part time care provider for 3 people and work super long hours in a busy job.
Thanks for taking the time to tell me your experience!
Honestly, neither worked for me (but everyone’s different). I found cutting out caffeine, eating less sugar, and CBD oil helped me, though I still struggle with anxiety.
The CBT was more focused on forcing me to do things that just made my anxiety worse, rather than helping me with the actual anxiety itself. If anything, the CBT just made me more anxious.
The side effects of my medication were worse than the anxiety itself.
your body produces seretonin in the gut. if your gut isnt heslthy you wont produce seretonin. this is why the healthy diet is so important. i have used medication in the past and it is not the way to go. it puts burden on the liver and destroys the good bacteria in the gut and this will stop you absorbing nutrients and that will stop you producing seretonin. i know its not what you want to hear but there is no magic pill thst will cure you. and it will not happen over night. it is a lifestyle choice to change and be disciplined.
I was quite clear that I have a well balanced diet and lifestyle.
I asked for advice on very specific option that I feel may be right for me at this moment in time.
No lifestyle choice is going to get me out of this and quite frankly you seem to be assuming that I am lazy and asking for a quick fix. I have had this for 25 years and have managed it for as long without any prescriptions. I need help not someone assuming I haven’t thought about my lifestyle. Anxiety disorders are mental health issues not a lifestyle or dietary issue. I have also clearly stated in this thread that I’m just trying to get to a point where I can use my own methods that I know work.
Thanks for your input but it really doesn’t relate at all to the questions I have asked.
Plus the seretonin in my body is too high, hence the physical symptoms.
I have long standing IBS & anxiety which are a vicious circle.Don’t like taking tablets but over time have used both CBT & SSRI when events in my life occured (eg my mum’s death,2/2 storey houses being built next door : -{ , family health scares) limited tasks & stayed in when possible also diet.It usually takes months for symptoms to settle & seems that they won’t but eventually they do.In between reduce dose very gradually with doctor supervision .This has helped me to be more comfortable with medication as I feel am taking only what needed at time. I’ve also found mindfulness, especially ,pausing before commiting to tasks,events etc has lessened anxiety,not easy, slow steps, as work in a high stress job (working with people /problems like yourself can be draining) but it is helping.Marvinmartian’s group therapy suggestion is interesting,thank u. Also follow FODMAP diet loosly or rigidly depending on symptoms- both anxiety/gut,it has helped me,takes a while to kick in (not literally, thankfully,lol) Engagement & marriage are significant events,hope you can get to stage where you can enjoy to some extent,hope have been of some help & btw congratulations!
Hi Kate,
I to have had problems for about 30 years. It came to a head in December 2015 when I was in a horrific car accident. I started reliving it and the panic attacks started and anxiety. I had every test possible and saw many Dr’s. Accupuncture was working well for a while and then it stopped. I found a neurologist that helped me. He prescribed Celexa 10 mg. It was a very hard adjustment but after 7 months i was better than ever. I did not want to go on the meds but i had no other option. Now i look back and I wish i found this drug 30 years ago. I’m so much more focused and back to working out. i did give up all sugar ate heathly and NO CAFFEINE! Today i do have some sugar foods and limited caffeine. I hope this helps you. Keep us posted of how you are. There is a forum for Citalopram “Celexa” which helped me tremendously.
Will
i think ypu meed to do some research into how the body works
I have a lot, which is why I have managed for so long without. If my adrenaline peaks as it does with anxiety it has physical symptoms. That feeling of fight or flight it which has physical affects is what I am unable to manage.
My point is that I asked a specific question about what people’s experiences were with either so I could make the right decision for me right now. I’m glad that works for you but not answering the question comes across as preaching to the converted and assumes I haven’t researched things, which I have done over years.
I’ve luckily managed to get a Dr’s appointment today.
The suggestion was that I take a low dose of Citalopram while I wait for a free counselling/CBT appointment.
I’m not keen on taking the medication but I’m going to give it a try as the wait could be 8-12 weeks for counselling, during the wait I’ll have to travel 3 times for work to have way across the country for a few days at a time.
Hope fully things improve but I’ll keep on with my usual methods anyway as they have served me well for a long time.
Thanks for sharing your experiences wishing a healthy new year to you all.
Thanks for your reply, I’ll take a look at the FODMAP diet. I’m vegetarian and apart from the odd treat or cup of coffee I have a good diet and take supplements as I was aware I was struggling to meet my magnesium and zinc values. I am happy to eat vegetables and salad but not so frat eating sweet fruit as the acidity can sometimes flare my IBS.
Thanks Will I’ll take a look at the forum, I’ve been prescribed citalopram which I didn’t realise I had taken 10 years ago for depression, and recall it helped me greatly.
I’ve cut down loads on caffeine after I started to get withdrawal headaches at 2pm every afternoon! I stick to decaf now but do treat myself to the flat white occasionally.
Hi Kate, Magnesium can be helpful for anxiety, I’ve found.I take at night in powder form as it’s a muscle relaxant as well , such a subtle balance for nutrients & also their absorption with IBS.I also don’t eat red meat so watch my iron levels too, they are on low side ,lower levels can produce symptoms of anxiety or can be anxious about symptoms!
Hi charlotte, Just wondering. What did CBD help with? You say that you still have anxiety so what did it do for you? Did it at least reduce it? I don’t respond well to meds and was thinking about giving it a try. I don’t expect to be anxiety free, it’s a part of life. However a reduction to more manageable levels would be nice.