physical anxiety

iVillage Member
Registered: 01-08-2007
physical anxiety
7
Mon, 03-19-2007 - 9:40pm

Hi, all.

I've read some of the messages on this board, but this is my first time posting... I am a cl on the depression support board... One of my most recent problems, though, is anxiety. It is a very physical thing. It isn't so much that I worry or that I am afraid, but I feel anxiety in my chest and arms (and sometimes my feet). It feels like butterflies in my stomach (but obviously not in my stomach).. if that makes sense.

I've worked some with progressive muscle relaxation, actually I am working pretty hard with that, using it most nights. However, it is getting hard to do the relaxation because my anxiety goes through the roof when I start the relaxation. Usually, by the end I am settled down a bit, but it is so hard to withstand the anxiety in the meantime. I feel like sometimes I don't have the courage to withstand the anxiety and do the relaxation.

I know that if you avoid that which makes you anxious, the anxiety just gets worse in the future. I don't want that to happen.

Long story short... How do you find the courage to do that which you feel like you cannot do? How do you find the courage to face your anxiety and work through it???

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iVillage Member
Registered: 04-12-2006
In reply to: aimsterg
Mon, 03-19-2007 - 9:59pm

Hi,

I'm not sure that I have much to contribute, as I have an incredibly hard time dealing with my anxiety myself (especially when it is increased such as now), but I do hope that you are able to face your fears/what makes you nervous, and that your anxiety subsides so you no longer need to worry about it.

Take care,
El




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iVillage Member
Registered: 12-25-2004
In reply to: aimsterg
Mon, 03-19-2007 - 11:08pm

I know what you're talking about with the hightened anxiety when you're trying to relax. I have that almost every night when I settle down to go to bed. For me, it has a lot to do with having a low grade anxiety level most of the time. I'm always prepared for it to get out of hand, and relaxing feels like I'm letting down my guard. It's like I'm tensed for the worst, and I find it hard to settle into a vulnerable state.

I have found that relaxation works best for me after physical activity. Sometimes walking to work off the anxiety before I try relaxation exercises helps. Other times, if I just sit on the floor and go through a really good stretching routine, it will be enough to loosen up my muscles and dispell some of the anxiety I carry in places like my arms and shoulders.

To me, it's not so much about findng the courage to do what you're afraid of, but finding a way to do it that you're more comfortable with. With any or our fears, it's rarely helpful to force ourselves into situations that provoke them. It ends up being more traumatic than anything. But finding a way to be more comfortable with our fears, sometimes by utilizing other methods or tools, can help us to settle into those situations, and help eliminate the need for the crutch, so to speak.

Good luck and let us know how you're doing! You can do this! (((Hugs)))

iVillage Member
Registered: 03-17-2007
In reply to: aimsterg
Mon, 03-19-2007 - 11:30pm
Hi, and welcome to the group! I just joined a few days ago, and just being on here has helped my anxiety. However, as far as forcing yourself into situations that may give you anxiety, I find that once I have made one tiny step to face my anxiety I feel so proud of myself. For instance, a few months ago I had an interview following my graduation from college. I had to fly (which I was terrified of), and face talking with people who were essentially judging who I am (which also terrified me). I spent the whole week prior to the interview completely dreading it and making myself miserable, I was shaking all the time, couldnt eat, sleep, or concentrate. I can say its one of the worst weeks i've ever had (I also had 5 final exams that week too). I was absolutely adamant on not letting anxiety control me. I had not completed 4 years of college to let anxiety blow an interview for me, and with a lot of help from friends and family (paired with tons of crying and praying for a snowstorm to cancel the flight)...I got on the plane and faced the interview. Sometimes when I look back on it, I dont know how I got through the interview and flew back to Michigan. Months went by and I ended up with the job. But most importantly I faced my fears, and that alone made me so extremely proud of myself. Of course everybody is different...but for me this was such a big step. I wish you all the luck. Oh, I also wanted to mention I do a lot of yoga, which seems to help me with relaxation techniques as well as loosening up my muscles and get rid of physical tension. Keep smiling!
Magen
iVillage Member
Registered: 10-27-2006
In reply to: aimsterg
Tue, 03-20-2007 - 12:00pm
I totally know what you mean about not being able to settle down. When my anxiety was really bad, it seemed almost impossible for me to focus on anything let alone trying to breath and relax it away. Sometimes you just feel like you are jumping out of your skin! I started reading about positive affirmations and I bought a CD of soothing music to listen to and that started helping. At first, I think I barely heard the music, but as I kept doing it, pretty soon I noticed that I was able to focus more on the music than before. Sometimes its just baby steps, or making a routine. I know that isn't much help and that it is VERY frustrating because like most of us, we want instant results. I really hope you can find something that works for you. Maybe like one of the other posts said, try stretching really good before you lay down. Or like I do, take a hot bath to get those muscles relaxed. Good Luck hon, I hope it helps!! Erin
iVillage Member
Registered: 03-11-2004
In reply to: aimsterg
Tue, 03-20-2007 - 12:45pm

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Hi, Amy! Welcome to our caring & supportive community. I am sorry to hear about what you're experiencing. I have had panic attacks for 36+ years. Most of them very good years. I have found that facing anxiety/panic is the same as facing any fear in life. It's like that first swim of the season when you know the water is going to be cold, so you brace yourself for that feeling. The small step approach has worked the best for me. I *make* myself face the fear by just getting my toes wet. Then, the next day standing in the water up to my ankles. Then, up to my knees. Always trying to increase the time away from my safe place & making sure I'm uncomfortable but NOT panicking.


If the progressive relaxation is causing so much anxiety, perhaps you can find something else that will work better in our *coping tips & tricks* folder below. I use the belly breathing & meditate daily. Practice makes perfect. It's best to learn a new technique when you aren't anxious or stressed. Then, it will become second nature when you truly need that skill.


Please feel free to share your anxious thoughts when you feel comfortable. I have many health fears. When I panic, I always think I'm having a heart attack & death is near. Using positive affirmations has helped me to cope with these thoughts. It took me a very long time to get to

 

 


 



iVillage Member
Registered: 03-23-2007
In reply to: aimsterg
Fri, 03-23-2007 - 6:42pm
Remember that if you just wait... however long... the anxiety will go away. Although it feels very real, there is nothing physically wrong, you just need to remember that. When my anxiety goes through the roof it helps to stop and just remind myself that I am in control, not my anxiety. I often just reapeat the word calm until I feel it... believe me it sounds a little batty but it works. You can get over this I promise, don't let it overcome you.
iVillage Member
Registered: 03-22-2003
In reply to: aimsterg
Sun, 03-25-2007 - 7:29pm

Baby steps!

Sheri Ann