How to handle constant low level anxiety

[Iyllsa]

This doesn't usually happen for me. Usually I'll get really anxious, at the most, a day and eventually have some panic attack lasting for some hours, I fall asleep, and it's either lesser or gone for a while.

But for the past few days it's like the level of anxiety is constant. Maybe a little increase, but not that noticeable. It almost feels like you're on the verge of starting to have a panic attack, but you don't and so you're stuck there..

Yesterday night and tonight it felt like I was really going to have a panic attack. My breathing was quickening a bit, I started to worry and get racing thoughts, wanting to check stuff, but then without going full blown, it just slowly tapered off. Not completely gone though. It's like any little worry will put me right back at that "i'm about to really freak out."

Earlier today, just randomly when I was about to drive it felt difficult to breathe. I tried doing a breathing exercise called 478, and although it did help with the breathing sensation about 10-15 minutes later, remnant of anxiety are still with me.

Anyways, what are some techniques you use to help with this? Breathing techniques typically don't help because usually I get panic attacks that are so overwhelming it's difficult to think, or a low level anxiety feeling where it's not that I can't breathe, but I'm uncomfortable and something is off and it's definitely some level of anxiety.

 

[Pjj]

Mindfulness does work with practice. My psych gets me to focus on 3 things I can see, 3 things I can hear and 3 things I can physically feel. It brings your mind back into the present. Other techniques like try and examine something like a tree as though you are seeing it for the first time but really concentrate.

Anti anxiety drugs do take the edge of it as well, I take the lowest dose but my psych is happy for me to double it if having a bad day. When it is really bad, I take a few showers and go for long walks

Hope this helps

 

[EveHarrington]

I don't think it's low level anxiety if you feel that you are constantly on the verge of having a panic attack. It sounds like a higher level of anxiety. I have constant low level anxiety and it's never to the point of feeling like a panic attack is coming on.

 

[Pjj]

I don't think it's low level anxiety

Agreed, I suffer a high level of anxiety and my suggestions are at that level. Meds on their own don't work and the mindfulness is hard when you are hyper vigilant. Me feeling frustrated and then sounds seem louder and hurt my ears and so I know panic attacks are around the corner. Constant nausea and then throwing up. Through all of this I still managed to work and supervise staff etc.

If someone knows how to deal with frustration, It may help me avoid the triggers.

 

[Iyllsa]

Mindfulness does work with practice. My psych gets me to focus on 3 things I can see, 3 things I can hear a...

I will try that observation technique. I try that with my dissociative episodes and, although it hasn't helped yet, I'm hoping it will help soon or eventually..

Agreed, I suffer a high level of anxiety and my suggestions are at that level. Meds on their own don't work and the mindfulness is hard when you are hyper vigilant.

I'm currently attempting to find a psychiatrist and get medication for my diagnoses and such, and I think it will help me a great deal because it feels like I'm at a standstill with therapy.. I'm hoping medication will help me get over that "hump," assuming it is, and help me further better my psyche.

 

[Pjj]

Thanks for the reply, go to the latest discussion in "do you recreate your trauma". Alice in wonderland's reply to me said what I could say more eloquently than I can. Suffice to say I hear ya but the anxiety will worsen without medical intervention, well that has been my experience if it is PTSD

Thanks again!

 

[Deleted member 37474]

The other day when I had this, I went on chat and @Simply Simon told me to go do intense exercise. I did. It helped me very much. My dog wasn't too happy when the walk was longer than she wanted.

 

[cupfish]

I've had this my whole life, every day. My poor sympathetic nervous system! You're on the right course, recognizing it. Then get surgical about asking, "Do the circumstances on the ground match my brain's reaction to what is happening?" I call it the lying brain. You have to label these thoughts and somehow the anxiety valve backs off a few notches. Another version of mindfulness.

The other day when I had this, I went on chat and @Simply Simon told me to go do inten...

Cardio helps. Dopamine floods our poor tired brains and it feels GREAT

 

[Iyllsa]

I've had this my whole life, every day. My poor sympathetic nervous system! You're on the right cours...

It rarely to never seems to connect to what's going on. My panic attacks always seem to be random and my feelings of anxiety will also seem "for no reason" for the most part. I can only take guesses, but even so it feels like I'm desperately fishing for a reason. I've been diagnosed with Panic Disorder so I at least know that part..

 

[cupfish]

After awhile I understand that the neural pathways signaling fight-or-flight become
permanently engaged or inappropriately/excessively engaged relative to what is really going on in
our lives. No talk therapy for this part, that is my personal experience. I talked everything through
yet here I am feeling like a bear is behind me all the time. The healthiest approach is cardio exercise
for the dopamine flood. That happy hormone will balance the danger signals from your brain. I am
not a physician, this is me, everyone is different but I do think our brains lie to us constantly so we make
shitty decisions until you realize your lens is very cloudy. You can get better once you see this pattern, I think/hope.

 

[Iyllsa]

After awhile I understand that the neural pathways signaling fight-or-flight become
permanently engaged...

I can only do so much exercise because of my other physical issues. Even so, I'll walk my dog and it does improve a little bit, but only so much and to an extent. So I'm really hoping I'll be able to find the right mix of meds and exercise and other stuff to help with this..