How to finally beat anxiety?

[mazeroth]

About 5 years ago I was going through an extremely stressful time in my life and started to notice missed heartbeats followed by a very strong "recovery" beat. This went on for a few months and then the day came. I had a panic attack. I wanted to die. For the next few months I probably had 5 more along with tons of anxiety. I lost my appetite and dropped about 15 pounds. I went to a counselor and explained everything going on with my life etc. and she said I knew what I needed to change, what to change and that I would be just fine.

Fast forward 5 years and I'm feeling much better but I still suffer from anxiety throughout every day. Before I was the most laid-back and confident person you could meet. Today, my self esteem is very low and I'm always on edge. The day the panic attack happened everything changed, literally. If I'm at work and get called to a meeting with a bunch of people and have to talk I want to run away. My heart pounds, I sweat, I can barely speak and I get so weak I feel like I'm going to collapse. I'm also kind of depressed, which usually coexists with anxiety. I know I am because I don't get as excited about things as I used to and (please don't laugh!) I find myself crying A LOT easier than ever. I can be watching a very touching commercial and can feel the urge to let a tear slip. Or, if I watch something very sad on YouTube I will cry. Five years ago, not a chance!

A few months ago a buddy of mine asked me if I would sub for him in an indoor soccer league. I did, and it kicked my ass. I haven't done hard excercise in probably 8 years (I'm 28). It was a night game and I crashed when I got home. I woke up the next morning and I felt totally normal. I had TONS of energy, I felt zero anxiety throughout the day, my self esteem was through the roof; I just felt like a new man. The high did wear off the next day so I figured I'd have to start doing this regularly to fight my anxiety and hopefully beat it once and for all. It sucks how long it takes your body to desensitize itself from situations that bring on anxiety. But that's ok, because exercise was my answer! I went out and ran twice that week, later in the day, and the next day I still felt like crap. Nothing, nada. Nothing even remotely close to how I felt after that soccer game. So, I gave up. It was dumb luck.

Now that I'm sitting here I'm thinking maybe I need some seriously good exercise, because that soccer game was much more strenuous than just jogging. I just bought a Timex heart rate monitor with chest accessory off Amazon ($38, a steal: check Fatwallet) to help get me motivated to really start exercising. With it I can find my target heart rate and keep at it throughout my workout. I can also track my progress which is something I love doing.

I just felt like writing this to see if anyone else has been in my shoes and what they did to help overcome it. Or, if there's any other input I'd like to hear it (please, only positive). Oh, and I do get a free gym membership from work that I really need to start using. Any suggestions on anxiety-killing workouts?

 

[kamper]

Perhaps it wasn't just the exercise you got at the soccer game? Maybe it was the teamwork, or the competition, or practicing some physical skills (running takes some skill, but it's more about pure endurance). Have you tried playing soccer or any other sports again?

By all means, keep up with the running though. It can only help your health and should make other sports easier, or maybe it will be the answer once you progress with it a little bit. Try a 5k race or something when you feel ready.

 

[SociallyChallenged]

Exercise is one of the most clinically important treatments for problems like anxiety and depression. If you feel the anxiety or panic attacks coming back though, make sure to talk to a doctor. There are anti-anxiety drugs out there with relatively few side effects that can really improve your quality of life.

 

[Kipper]

Exercise is one of the most clinically important treatments for problems like anxiety and depression. If you feel the anxiety or panic attacks coming back though, make sure to talk to a doctor. There are anti-anxiety drugs out there with relatively few side effects that can really improve your quality of life.

I have dealt with intense anxiety issues for years and I would caution anybody who is thinking about psych meds - it is a LIFELONG relationship. Think of it as akin to insulin or any other chronic medication. Once you're on it, you're on it for good. Personally I really think it should be a last resort, but that is just an opinion. I am skeptical because there is significant scientific question of if psych meds (e.g. antidepressants) actually work better for most people in comparison to placebo or talk therapy. We know precious little of how brain chemistry, let alone the brain itself, works. See:

http://www.newsweek.com/2010/01/28/the-depressing-news-about-antidepressants.html

Also keep in mind that most psychiatrists will push meds; that's ingrained in their training. Like most of our medical establishment they are dedicated to treating symptoms rather than getting to the original cause of the problem. I recall hearing a long interview with a psychiatrist who bemoaned the decline of talk therapy amongst people in his profession:

http://www.npr.org/templates/story/story.php?storyId=128107547

Consider consulting a psychotherapist specializing in CBT (Cognitive Behavioral Therapy); it's an excellent way of coping and tackling the problem.

https://secure.wikimedia.org/wikipedia/en/wiki/Cognitive_behavioral_therapy

Best wishes.

 

[SociallyChallenged]

I have dealt with intense anxiety issues for years and I would caution anybody who is thinking about psych meds - it is a LIFELONG relationship. Think of it as akin to insulin or any other chronic medication. Once you're on it, you're on it for good. Personally I really think it should be a last resort, but that is just an opinion. I am skeptical because there is significant scientific question of if psych meds (e.g. antidepressants) actually work better for most people in comparison to placebo or talk therapy. We know precious little of how brain chemistry, let alone the brain itself, works. See:

http://www.newsweek.com/2010/01/28/the-depressing-news-about-antidepressants.html

Also keep in mind that most psychiatrists will push meds; that's ingrained in their training. Like most of our medical establishment they are dedicated to treating symptoms rather than getting to the original cause of the problem. I recall hearing a long interview with a psychiatrist who bemoaned the decline of talk therapy amongst people in his profession:

http://www.npr.org/templates/story/story.php?storyId=128107547

Consider consulting a psychotherapist specializing in CBT (Cognitive Behavioral Therapy); it's an excellent way of coping and tackling the problem.

https://secure.wikimedia.org/wikipedia/en/wiki/Cognitive_behavioral_therapy

Best wishes.

I agree that meds should be a last resort, but if they're the difference between hating life and enjoying it, it's a lifelong relationship that needs to be established.

 

[mizzou]

In my exerience, you dont. You can only learn to manage your anxiety. It took four years for me to overcome severe anxiety and i did it naturally i never consdered meds, but almost did.


First step.was a change in lifestyle. I forced myself slowely to eat three meals a day as skipping breakfast and lunch moved me from 185 lb to 160 lb. This took the longest to get used to.

Next i started making time to relax, take your scheduled breaks at work.

Then i changed employers, this was a HUGE step.

The. I began reducing frther stress by getting into a great workout routine again

Lastly, and this was the hardest, i tried to ignore my body signs/feelings. Focusing on evey feelimg thi.king its wrong, like if you are going to throw up, is so debilitating and embarrasing.

My main issue was an anxiety based out of claustrophobia, and the only thi.g that helped was slowly putting myself in uncomfortable siuatilns and just reminding myself its no.big fucking deal.

When you step.back and look at the big.pictue, what are we really anxious about? For me itwas nothing but useless worrying

 

[mazeroth]

Thanks for all the replies. I never wanted to try meds and didn't for a long time. Then about two years in I gave in and tried Lexapro. That lasted about a week. I woke up in the middle of the night, while taking it, and was watching my digital alarm clock change minutes every two to three seconds. I was awake, but still sleeping. Scared the crap out of me. Never again.

There are two other things I think really helped start all this. While working at a company as a temp I was put on a project to validate excel spreadsheet calculations. I could get my work done in about 30 minutes and had the rest of the day to goof off on the internet. Though, I was supposed to be working. So, for about 4 months I would be on edge watching everyone around me for 7.5 hours/day making sure I didn't get caught not doing work. 7.5 hours of stress each work day. Stupid.

Then, after that gig I got a new job working second shift. My personal life diminished. I never got to see my friends or fiance. I hated waking up around 1pm and it getting dark at 6. Six months into this job is when I had my first panic attack (in December, will mark 5 years).

Lastly, after moving out of my parents' house and moving in with my fiance 4 hours away I started to see my lazy tendencies bigtime, as far as cleaning and clutter. Our house seems to always been in a state of clutter because I buy so much crap and I'm too lazy to clean it. I would rather just walk away from it. I sometimes lay in bed and envision walking into my house, completely done (still working on it) and clutter free. It makes me feel great. I know this is another thing I need to change in my life in order to reduce a lot of stress and anxiety.

Gotta run.

 

[polarmystery]

buspirone is what the doc prescribed me. It's somewhat mild and seems to do the trick.

http://en.wikipedia.org/wiki/Buspirone

 

[spamsk8r]

I've suffered with anxiety and panic disorder my whole life, although for me it tends to come and go in waves, along with depressive episodes. For a time I took antidepressants, which helped, but which I felt dimmed my other feelings in a negative way, so I weened myself off them. There are a few things that help a lot, and a few things to avoid as they aggravate the issue.

First thing to avoid is alcohol, for me, and caffeine for many people. If I avoid alcohol I can almost certainly avoid panic attacks, and if I drink too much I can almost guarantee one the next day. Caffeine I can handle in decent quantities, but I can definitely tell when I overdo it. Other stimulants should be treated with caution as well.

Some things which I believe help me are regular intense exercise and a healthy diet. I do Crossfit workouts 4-5 times a week, and eat a diet of whole foods with almost no sugar or grains. Stress reduction and quality of sleep are also important factors, IMO, and I try to get 8.5-9 hours of sleep a night.

And lastly, I have a prescription for a low dose of Xanax just in case. I take it very rarely, maybe once a month or less, but it helps to know that I have it in case I need it, which takes away the anxiety about the possibility of suffering a panic attack while at work or out of the house.

These are just some things that work for me, give them a try and see if they help.