Posted , 6 users are following.
I suffer from anxiey and want to know others manage their day. I have some ok days but still dont sleep well and get fuzzy geads. I still worry about my memory. Im going bk to wk in a few weeks and worry I wont manage. Any advice would be helpful
0 likes, 12 replies
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Jim777 Pinksocks1234
Posted
Pinksocks1234 Jim777
Posted
Thanks Jim ill try this ive got a gym membership I should use more often. . Ive been off work since April. I should be going back in a few weeks. Im dreading it in case I cant rember things like I should. I still havea fuzzy bad head with ringing head aches days. It seems to effect my hearing my husband says im going deaf . I've tried to explain that is part of anxiety but he doesn't seem to listen. I just want to feel ok but some days are better than others. At least my body isnt aching as much.
mac58 Jim777
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10,000 steps a day??? Aaaagh. Well done, Jim. I coulnd't begin to think of doing this.
Jim777 Pinksocks1234
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For me it was a slow road. Even right now my head is swimming. But for me the "energy" of anxiety needs a release. Hence walking. Also it helps with weight control and stress. Most people dont understand this illness I did'nt, and judged people falsely. I repent of that now I know first hand. I explain it over and over to my wife and I think she is starting to understand after about 2 years.
Jim777 mac58
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mac58 Jim777
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I think you're a little hard on yourself, Jim!
caz19600 Pinksocks1234
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This may sound strange, but i have a little mcdonnalds style toy, you push a button and it spins around. I keep this on my desk to help serve as a reminder when my anxiety starts peaking. Most of the time i don't use it, sometimes i forget to use it and thats ok too, it happens, but this followed from a technique my therapist has been teaching me where in my brain, upon entering a heightened state of anxiety and getting 'brain' fog, needs to dial that anxiety down before i can respond with my rational brain and not my emotional brain.
The original technique was to find 5 objects in a room, describe them. Then find 4 noises, 3 sensory (touch etc.), 2 tastes and 1 deep breath. To allow yourself to come down to a level thats more managable. But i found this hard to do at work. So i started spinning this toy when i suffered an anxiety attack or high feelings of anxiety, and it reminded me of the 5,4,3,2,1 tool. And then when that thought came into play, it reminded me to address the thought more calmly, i can ask myself what is causing my anxiety right now. Is it a thought or feeling. Is this something i can address now, or can i park this 'worry' for later. Is this based on fact or opinion etc.
It can be any object really, but it just is an aid to remind me 'brain, this is your inner advisor speaking to address your anxiety...lets talk it through, see what we need to do'
Hopefully your employee will phase your return to work as well, which will help. And don't take on more than you feel you can handle. Best wishes.
Pinksocks1234 caz19600
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caz19600 Pinksocks1234
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Hi Jan,
I too am trying to feel out if another job may be better, but before i do i want to try and get to a place where i feel better in control of my anxiety.
I'm reading a book called The Happiness Trap, which you may find useful. I'm also taking 15 mins when i get home on an evening to think about what worries i've had and i'm trying to write them down, using a 'worry tree' approach i've touched on before, to try and train my brain to think of other perspectives. There's loads of examples on google if you search for 'worry tree'.
I would sit down with your employer when you do go back, so you can both be clear about what they expect from you, what you feel you may need more support on and what you can do if you are feeling overwhelmed etc.
I've suffered anxiety for years, and it can be sooo hard to try and explain to someone who hasn't suffered it how it feels and what it does to you. But the most important advice i can give you is please, try not to be too hard on yourself by expecting to be able to jump straight back in. If you're anything like me, you are going to worry each day, until little by little, you'll gain exposure (on that note, graded exposure is something you may want to discuss with your manager. Its essentially about exposing you in small amounts to something that feeds your anxiety, for example it could be having a conference call, and you would start off just listening to a call, then participating in the call and so on until over time you become more comfortable with it and you're hosting the call) and you will build up your confidence slowly.
I froze completely at work today, complete mind fog. Didn't know what to do at all, had to go away for 10 mins to give myself time to think. But i'm not going to beat myself up, its happened - i've not been as productive as i'd like to have been as i overthought stuff but i'm working on something new and i've got to be kind and tell myself thats ok. Tomorrow is a new day, i'll try again.
It'll be hard, but it will get easier to manage the anxiety. Xx
Pinksocks1234 caz19600
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I feel e exact same. I've worked in education for 20 yr aas a teaching assistant with behaviour and special needs. I think its time for a change. I was thinking secretarial or elderly care in a home. Its just retraining again at 57, i might not even get a job. Ill look at the book you said and see if i can get it, i tend to write things down when i go to bed and try to think things through. I still get brain fog , aches in my chest andback and headaches. Its annoying but i never tell the family. When i first went on sick work said i wasnt as efficient as i was it really upset me. I felt as if they wanted rid of me. I felt Im trying to go bkinto wk in Oct on a phased returninto wk. Please keep in touch as your advice is good xxx
caz19600 Pinksocks1234
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I'm sorry work said that to you, thats really not very understanding of them.
I feel your pain too, i'm constantly being told i should not let things get to me, stop taking things too personally or let it go...it's hard trying to explain to someone how its not just that easy to do when your brain is firing off a million worse case scenarios by the minute. My rational brain knows this, my emotional brain not so much.
Hollie's technique below is also a really good one, although i do confess its one i often forget to do myself. When i panic i find myself holding my breath and forgetting to breath...ha not the best.
Feel free to keep in touch, i'm not always online but when i am, i'll always try to reply.
Best wishes. x
hollie16 Pinksocks1234
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I too had a lot of time off work due to anxiety and had a phased return to get back into it. What I try to do on a daily basis is think ahead only to the next step and break down every task into tiny tasks and focus only on the task in hand and not beyond. Easier said than done I know. I also use a breathing technique (my therapist referred to it as square breathing) which involves breathing in slowly for four counts, holding for four, breathing out for four, holding for four and then all again. Out of the techniques suggested I find this most successful when my anxiety is peaking. It aims to redirect your body from fight or flight mode because it regulates the oxygen intake.
Good luck.