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Anxiety issues, please help:((
Hi, basically, I was diagnosed with vertigo a few months ago however I was anxious because I thought it was something worse. However that went a way. About two months ago, I went on holiday and started bleeding while peeing and i got anxious about it though it turned out to be my period. Ever since then, I've had weird sensations but ONLY on the right side and it comes and goes but it occurs everyday. I had a panic attack about a week ago now and ever since then, the bottom of my right foot won't stop tingling and I can feel like a pulsating rhythm in it( Silly I know). I am so scared, I've been to the doctors three times this month and my doctor keeps telling me it's anxiety and stress. Trouble is, its all on the right side, and it won't go away at all, no matter what I do. The only time I don't tend to notice it is if I'm really distracted or having fun, it seems to ease but its always there. My right hand also feels a little colder than the other. I've had blood tests which have come back clear. I have no headaches, no nausea, no numbness (the doctor did a full examination thingy) I keep losing my appetite and I constantly feel anxious because I'm so worried about my health. I really need something/someone to put my mind at ease. Is this just anxiety problems, am I getting ALL these symptoms because of anxiety or is it something else. The doc has told me its stress and anxiety but I'm still not convinced, I've been referred for counselling soon, so I'm hoping that will help but please help me, its taking over my life :(((
Treatment:
There are many triggers and different types of anxiety. Social Anxiety Disorder, Post Traumatic Stress Disorder, Agoraphobia.... to list a few. So, there are many solutions too. I will go over the most important of them.
1. FOOD!
Diet is the single most important treatment for anxiety disorders. In particular, you have to cut out excess carbohydrates in your diet.
In people with anxiety disorder, empty carbohydrates are a slow poison that puts you at risk of developing major life ending diseases. Eating these foods releases a chemical in your brain that makes you feel very relaxed for a few minutes. But after it actually hits your blood stream, causes anxiety from a drop in another chemical that the brain needs to function.
It can lead to Type 2 diabetes as well, which is a reduction in effectiveness of the chemical that allows your body to move sugars from your blood to your cells for energy. Sugar not being removed from your blood fast enough causes damage to your arteries and can increase your blood pressure, which can trigger more anxiety symptoms. It also increases your risk of heart attack and stroke.
Eat lean meats, nuts, vegetables and some fruits. The South Beach Diet is probably the best diet for Anxiety Disorders. Buy the book! Read it! And, you should better understand why this is so important for Anxiety Disorder.
2. Cut back on or eliminate stimulants from your diet. Caffeine, energy drinks, cigarettes and DMAA (an additive in many performance enhancing supplements).
3. Exercise regularly in accordance with your age and ability.
Don't just run out and hit the treadmill. In fact, building muscle through resistance training is the best. Activities that are pure cardio should be avoided. Going out and trying to burn as many calories as you can is how many trainers have been told to train people. It is "not" the right thing to do for Anxiety Disorders. It can make your symptoms worse. And, even more catastrophic, can scare you away from exercise altogether.
Medium repetition; medium weight; just enough to get you to where you are starting to breathe deeper, is how you should start. Then stop and start again when you have relaxed. It should only take a few minutes. Switch the muscle groups and exercises each time you pause.
Be sure to work out your body evenly.
Crunches and other core muscle exercises are the most productive in reducing stress.
Do the exercises slow and smooth, no jerking movements.
Never strain or hold your breath. If you find yourself straining, lower the weight, wait until you relax, then start again.
This is not "The Biggest Looser" mentality. You shouldn't see yourself getting ripped and loosing a bunch of weight. But think of yourself as getting healthy enough to walk past your anxiety triggers and feel fine.
4. Sleep.
Sleeping regularly and at a specific time every night is vital to your mental and physical health. Many of the symptoms of Anxiety Disorder not only cause sleeplessness but actually get worse when you don't get regular sleep. It is a self feeding loop. Anxiety causes you not to sleep which causes your anxiety to get worse which causes you to not sleep which causes your anxiety to.....
Set up a time to be in bed by.
Do not take your phone or computer into your bedroom.
If you have trouble thinking in circles instead of sleeping, try white noise, such as a fan or air-conditioner.
Try to get the temperature of the room between 65 to 75 degrees Fahrenheit. Cooler temperatures are better for your comfort while sleeping. And, will allow you to control your temperature by simply changing the amount of sheets and covers over your body while asleep.
5. Prescription drugs.
Some drugs can reduce the acute symptoms of a Panic Attack. Such as nausea medication or anti-depressants. Speak "ONLY" with your Doctor or Psychologist to know which drugs to have and when to take them. Only take them when you should. Never abuse them or they will make your symptoms worse or stop working all together. (((Sometimes, just having them with you will allow you to control and stop a Panic Attack.)))
If you still have trouble getting your full 8 hours of sleep, there are some drugs that may be able to help. They will not help you reorganize your schedule, or make 4 hours of sleep as good as 8. Use them wisely. Try not to get dependent on them. In some people, they can have disturbing side effects. Report any side effects to your Doctor.
6. Psychotherapy.
Getting to the root of your issues can have a profound effect on your quality of life. Psychotherapists will have actual homework that will help you manage your stress and triggers. They can help you with bad habits and social activities. Sometimes just talking about the burden of your mind with someone, who you trust, will help.
7. Alcohol is not a treatment.
It will make your symptoms worse. Limiting or stopping alcohol use will improve your symptoms. It is a stress to your mind and body. It is a central nervous system depressant that will further throw your brain chemistry out of balance. Anxiety is already doing a great job of messing up your mind, you don't need anything to make it worse. You may think you have fun while drunk, but you do not. It is altering your perception of what fun is, and all the while causing your brain to use up the chemicals it needs to help you deal with anxiety.
There are many triggers and different types of anxiety. Social Anxiety Disorder, Post Traumatic Stress Disorder, Agoraphobia.... to list a few. So, there are many solutions too. I will go over the most important of them.
1. FOOD!
Diet is the single most important treatment for anxiety disorders. In particular, you have to cut out excess carbohydrates in your diet.
In people with anxiety disorder, empty carbohydrates are a slow poison that puts you at risk of developing major life ending diseases. Eating these foods releases a chemical in your brain that makes you feel very relaxed for a few minutes. But after it actually hits your blood stream, causes anxiety from a drop in another chemical that the brain needs to function.
It can lead to Type 2 diabetes as well, which is a reduction in effectiveness of the chemical that allows your body to move sugars from your blood to your cells for energy. Sugar not being removed from your blood fast enough causes damage to your arteries and can increase your blood pressure, which can trigger more anxiety symptoms. It also increases your risk of heart attack and stroke.
Eat lean meats, nuts, vegetables and some fruits. The South Beach Diet is probably the best diet for Anxiety Disorders. Buy the book! Read it! And, you should better understand why this is so important for Anxiety Disorder.
2. Cut back on or eliminate stimulants from your diet. Caffeine, energy drinks, cigarettes and DMAA (an additive in many performance enhancing supplements).
3. Exercise regularly in accordance with your age and ability.
Don't just run out and hit the treadmill. In fact, building muscle through resistance training is the best. Activities that are pure cardio should be avoided. Going out and trying to burn as many calories as you can is how many trainers have been told to train people. It is "not" the right thing to do for Anxiety Disorders. It can make your symptoms worse. And, even more catastrophic, can scare you away from exercise altogether.
Medium repetition; medium weight; just enough to get you to where you are starting to breathe deeper, is how you should start. Then stop and start again when you have relaxed. It should only take a few minutes. Switch the muscle groups and exercises each time you pause.
Be sure to work out your body evenly.
Crunches and other core muscle exercises are the most productive in reducing stress.
Do the exercises slow and smooth, no jerking movements.
Never strain or hold your breath. If you find yourself straining, lower the weight, wait until you relax, then start again.
This is not "The Biggest Looser" mentality. You shouldn't see yourself getting ripped and loosing a bunch of weight. But think of yourself as getting healthy enough to walk past your anxiety triggers and feel fine.
4. Sleep.
Sleeping regularly and at a specific time every night is vital to your mental and physical health. Many of the symptoms of Anxiety Disorder not only cause sleeplessness but actually get worse when you don't get regular sleep. It is a self feeding loop. Anxiety causes you not to sleep which causes your anxiety to get worse which causes you to not sleep which causes your anxiety to.....
Set up a time to be in bed by.
Do not take your phone or computer into your bedroom.
If you have trouble thinking in circles instead of sleeping, try white noise, such as a fan or air-conditioner.
Try to get the temperature of the room between 65 to 75 degrees Fahrenheit. Cooler temperatures are better for your comfort while sleeping. And, will allow you to control your temperature by simply changing the amount of sheets and covers over your body while asleep.
5. Prescription drugs.
Some drugs can reduce the acute symptoms of a Panic Attack. Such as nausea medication or anti-depressants. Speak "ONLY" with your Doctor or Psychologist to know which drugs to have and when to take them. Only take them when you should. Never abuse them or they will make your symptoms worse or stop working all together. (((Sometimes, just having them with you will allow you to control and stop a Panic Attack.)))
If you still have trouble getting your full 8 hours of sleep, there are some drugs that may be able to help. They will not help you reorganize your schedule, or make 4 hours of sleep as good as 8. Use them wisely. Try not to get dependent on them. In some people, they can have disturbing side effects. Report any side effects to your Doctor.
6. Psychotherapy.
Getting to the root of your issues can have a profound effect on your quality of life. Psychotherapists will have actual homework that will help you manage your stress and triggers. They can help you with bad habits and social activities. Sometimes just talking about the burden of your mind with someone, who you trust, will help.
7. Alcohol is not a treatment.
It will make your symptoms worse. Limiting or stopping alcohol use will improve your symptoms. It is a stress to your mind and body. It is a central nervous system depressant that will further throw your brain chemistry out of balance. Anxiety is already doing a great job of messing up your mind, you don't need anything to make it worse. You may think you have fun while drunk, but you do not. It is altering your perception of what fun is, and all the while causing your brain to use up the chemicals it needs to help you deal with anxiety.
I'm not sure if you saw them, but you received a couple replies on your other thread. Here's the link:
http://www.medhelp.org/posts/Anxiety/Help-Young-and-scared/show/2395509
http://www.medhelp.org/posts/Anxiety/Help-Young-and-scared/show/2395509
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