Things that have helped me

Hi gang, I’m new to this platform but unfortunately not new to anxiety about health and panic disorder. I am about 10 years in and I thought I would share what has helped me, maybe it will help you. My symptoms manifest very physically then I get anxious about them being an actual medical problem. Spoiler Alert, its not. Lots of tests later and low-and-behold I am a healthy 30 y/o F with an anxiety disorder. But it feels so very real!

Things that have helped:

Meds: I was apprehensive at first but this has been positive to help me to cope and change my brain chemistry.

Therapy: Talk based therapy and the dreeded exposure based therapys have helped. Also side note it may get worse before it gets better and thats normal with therapy.

Having an anchor person to help me when I am starting to spiral 🌀 my husband helps to talk me off the metaphorical ledge

Calming books to distract my brain, I use audio books and do a puzzle game on my phone to help me calm down while it passes.

You are going to laugh.. but weeding my backyard or playing badminton 🏸. No one can have a medical emergency and play badminton at the same time lol.

Mantras : “I have done this before and have survived EVERY time” and “the shoe might never drop”.

Do something healthy instead, drink water, talk a walk, eat somthing good for you.

Cuddle a fur baby ( 2 doggos for me ) 🐶

The wait 15 minutes and re-evaluate rule. If I cant stand it, take out on a timer and wait 15 minutes before doing anything you might regret (like calling EMS).

Do the body checklist, when is the last time you ate, drank water?

Go to sleep or take a nap if you can💤

Exercise… it is a positive feedback loop of hey! I survived! and I am taking steps to stay healthier to prevent disease.

Remember that if it was a real emergency you would know! Big bad things do not go away! And if you go to ER they will clear you and send you to a cardiologist and blah blah blah down the rabbit hole it goes.

Tell it! Hey!! Im done with this! I deserve to rest and relax after a long day of work and that is exactly what I am going to do. I am not a victim to this feeling! I am still in control. So get out of here! You aren’t welcome here, be gone. You don’t pay rent to live inside my brain! I am in control of my feelings and actions. I dont need to let this bother me anymore!

Trust your loved ones, they would encourage you to seek help if it was a medical emergency.

DO NOT GOOGLE YOUR SYMPTOMS. We can “what if”our whole lifes away if we let ourselves. Let the doctor play doctor, not you.

Wherever you are in your journey, you got this. I am rooting for you. You are not crazy, your feelings are valid. You are going to get through this, you are going to be okay 💕 hugs 🫂