Late Night Anxiety

[Miaoqing]

Hey everybody,

I'm not sure what to do right now. I'm so anxious, I feel like I'm verging on a panic attack and I can't seem to calm down. I've tried grounding activities, writing it out, listening to music, and drawing so far, but my brain feels like it's about to burst. It's that strange kind of anxious paranoia that's so vague and undefined that it's basically just like "warning: something." I can't sleep, either; I've been having a lot of nightmares lately, and when I try to get some sleep, I tend to wake up within three hours. Any help would be greatly appreciated!

 

[rosey]

Really sorry to hear to you are experiencing this. What about some guided meditation there are loads of free app ones a body scan one might be good and there are ones to help with sleep too that help me when in the samw position

 

[Suzetig]

The thing that helps me when I feel immediately anxious like that is breathing exercises. So, breathing in for a count of four, holding the breath for 2 or 3 counts then breathing out as slowly as possible but at least for 4 counts, pausing for two and starting all over again with a deep breath for four. Do that sequence 4 times, see how you're doing and start it again - keep doing it in sets of 4.

The out breath starts to reset your "alarm system" and will physically calm you. Remember to make sure you're breathing into your tummy - it may take some effort to breath in past your chest because shallow breathing is part of anxiety. It can take a while but it does work - I think it's the combination of really focussing/counting your breathing and the slow breath calming your system.

Try to avoid doing it while repeating a mantra of "it's not working, nope not working, oh f*ck it's not working" :whistling: