Hi.....does anyone have anxiety so bad that when their up doing things it kinda feels like your shaking on the inside...a nervous kinda feeling? I have been diagnosed with Panic Disorder.
Yes every minute of the day how long have you had it ?
What other symptoms do you have
Your symptoms could very well be those of hyperventilation:
I do it all the time - really have to watch myself.
Pressure in my chest.....panic attacks, and sleepless nights. What about you?
Hello, yes I have had this before. Are you on any medication for it?
It may be worth putting together a Crisis Box. It is a box of distraction techniques to help divert your mind from that sense of dread. You basically have to put in a few things to distract each of your 5 senses, so that when you feel particularly bad you have something to help. I'll give you a few examples of what's in mine?
Sight:
Pictures of loved ones, favourite memories, favourite film/ programme/ book
Hearing:
Phone numbers of people/ organisations you can ring for support, favourite CD/ playlist, DVD (comes under sight too)
Touch
Rubix cube, Boo It! Game, any stress relieving toys to fidget with
Smell:
Calming candles or oil burners with calming essential oils in, nice smelling bubble bath
Taste:
Favourite sweets or chocolate, baking recepies
I've also got some colouring in books, paint by numbers, foil scraping pictures, and I use online games etc as other distractions when needed.
Plus there are breathing techniques and meditation techniques like mindfulness that are well worth researching and practicing.
I feel like that now. I have had insomnia since 4 years ago and now I get severely anxious close to bedtime. I feel like my nerves are vibrating inside.
Are you taking a sleeping aid? How many hours of sleep are you averaging a night?
Thats a really good idea!!! I've never thought of that! I have heard to do those things while in a panic.... Like look for things around you, that can pull you into reality... But I love that. Ive had alot of sleepless nights but recently tryed melatonin and it works great!
Yes i do it drives crazy when im cooking in the kitchen or shopping a store or i go anywere excatly i get like that i get panic feeling shakingness.
His there do you experience a drop feeling in your chest with panic it's a awfull feeling it's stops me doing things recently
I've noticed some people on this thread have difficulty with feelings of panic whilst shopping. I was taught breathing exercises to help (breathe in for 3 seconds, out for 6) which can be very helpful, particularly when on the verge of hyperventilating, but it can cause people to stare which can make things worse so there is something else you can try.
Find something with 4 corners, such as your phone or the label on a food item etc. Carry on doing your controlled breathing by counting the four corners. Each second count one corner. Slowly breathe in for 3 seconds (3 corners) and out for 6. Repeat as many times as you need. Because it is discreet, you can call yourself down and nobody will notice.
You can also practice mindfulness by grounding yourself in a moment when panic sets in. You take a minute to do a "portable" version of the crisis box. You basically focus on each one of your 5 senses in turn and find out what they are sensing at that moment in time. What can you see? Hear? Touch? Be specific. For example if you are touching a bottle of mayonnaise in the shop is the bottle hard like glass or softer like plastic? How cold is it? Are there any ridges or curves? Edges? Etc etc. And if you are still struggling you can simply repeat as many times as you need to.
One last thing for those with insomnia. Medication, even over the counter stuff can be great. But if used to often it can cause dependence surprisingly quickly. And when that happens doctors are very unlikely to prescribe anything stronger. And if they do it will only be for a few days. So please look up sleep hygiene. If you suffer from anything other than very occasional insomnia then this is your best bet. It can help you fall and stay asleep. It's called Sleep Hygiene. It might be worth doing a bit of research on it.
How has sleep hygiene worked for you?