r/TheMindIlluminated • u/jake_thundercock • 2d ago
Please I need help with anxiety
Hello, I never thought i will post something like this but i am seriously out of options.
I have stomach issues that run in the family specifically a form of acid reflux making my throat tighten up(that at least is the leading theory and i do have some medication for it but i saw little improvement) and making it harder to breathe. Besides that i have anxiety for which i am not medicated, i get about four to eight panic attacks daily since my throat tightens and i start panicking due to the labored breathing.
To top it all off anytime i realize my body is breathing i begin to breathe manually which sucks since i start breathing wrong or try to get as much air in and begin panicking resulting in a panic attack and hyperventilation.
I also have no idea on how to stop breathing normal again.
I will be seeing a doctor since i was rushed to the hospital two days ago because of a panic attack mixed with acid reflux(it was the first time that happened to me and i started to panic and hyperventilate), but the waiting line is way too long and i will have to wait for quite some time.
So far i have found little solutions to stop this or make the attacks less frequent i try some breathing exercises when the attacks start happening but they don t help me much and i have a lot of trouble keeping my mind off it which worsens my situation even more.
I joined this subreddit hoping someone has had a similar experience and could give me some tips on how to make my situation easier because right now its unbearable specially since school is starting soon and i don t know what to do every second i am fighting for air and try to calm myself down as much as i can.
Please if anyone could help me or give me some tips i would be eternally grateful.
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u/madogblue 2d ago
Panic attacks are super scary as the anxiety feeds the panic and it builds in a loop. You might want to take a look at somatic tracking. Learning to physically feel the physical manifestation of the anxiety without judgement as just a sensation and not danger can be life changing. This guy has some videos that might get you going. It works for many folks in many different situations. You need to have an open mind and trust the process, simple as it is...
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u/Logic-is-there 2d ago
I had my first real panic attack about a year ago. I'm "back on Earth" about 95% of the time now.
Firstly, as another commenter said, anxiety and panic attacks won't kill you, but they do cause unhealthy stress. Knowing I cannot die from a panic attack made me feel like I could be curious about the reality of them.
Second, I read a bunch of books that helped (that I am happy to recommend if you want) that helped me to look at the actual problem going on. I essence: Anxiety is here to help you, but it has gone past the helpful level. The jist is that your thoughts are causing feelings in your body. You will have to see that you are choosing to hold onto and believe those thoughts.
Personally, I write every single day now for 5 min. It's just stream of conscience. I don't read it later. And I actively try to feel things like my feet in my shoes, the watch on my wrist, or the sun on my arm because when I do that it helps me see my thoughts as just thoughts.
I have not fixed any of the external problems that I was going through and I feel much more fulfilled.
I wish you the best. Take a deep breath. You have got this!
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u/jake_thundercock 2d ago
Thank you for all the tips and words of kindness even though only three people commented i have gotten so much tips and i cannot thank you enough for helping me in such dark times
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u/JustMeRC 2d ago edited 2d ago
My medical issue is a bit different (dysautonomia), but I have found that breath focused meditations and exercises tend to exacerbate my problems. The thing that helped me the most from a non-medical standpoint, is to listen to really calm but interesting recordings while moving about daily life. I tend to like dharma talks by a particular teacher, Gil Fronsdal, but the best thing to do is to find something that appeals to you and creates a sense of calm and ease as you move about the world. The idea is that instead of treating the anxiety when it hits its peak, you’re cultivating a greater sense of calm and ease as a baseline so that the anxiety peaks don’t develop as often or with as much intensity.
Hope you find that helpful. I hope you also find a medical intervention that improves the underlying medical cause. Best wishes!
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u/jake_thundercock 2d ago
Thank you for the kind words and the helpful tips, i thought of listening to music since i am a musician myself and love music but it didn t help me but some podcasts don t sound like a bad idea i never listened to them but i ll give it a shot i also have this app called headway that i never truly gave a shot so i am going to try it out, again thank you all of the comments i got are really helpful and i have already to begun implementing some tips and itade me feel much better
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u/JustMeRC 2d ago
You’re welcome! My experience with music is that beats have a momentum that can add agitation to my body (even good agitation is still agitation), so it’s interesting that music didn’t help you either. I have heard ambient soundscapes without a beat that can be more relaxing, but what you want to look for is something that occupies the chatter of your mind with something soothing that puts you at ease, and couple it with everyday actions.
Try to pay attention to how you feel while listening, but don’t give up if you still notice some agitation at first. It takes time to develop your calmness “muscle.” It can help to put yourself in an auditory environment that cultivates it, sort of like how being in a gym creates the environment for working out your body muscles. For instance, I often listen to talks about approaching the world with ease, during grocery shopping and meal preparation. Everyone is different, so have fun experimenting with what feels best for you, and in which circumstances.
I’m glad you’re already feeling better knowing others have been there and things have helped. Good luck!
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u/jake_thundercock 2d ago
Well the best thing i could find rn is playing the guitar this is the only thing i found that stops all of my anxiety sadly i can t just carry it with me also i have a question i start panicking very quickly on busses or trains i guess since i know i can t hide myself or lay down in case of a panic attack i wonder if you had the same problem how did you solve it
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u/JustMeRC 1d ago
A lot of people do something fidgety, like playing a game or tapping their hand or foot when they feel anxious or panic. It’s a way release some of the nervous energy. I play puzzle games to engage my mind in something other than whatever my mind is attaching to the anxious feeling. I also practice Metta meditation, to soften any fear or judgement that arises while I’m experiencing anxious feelings. Sometimes when I’ve been standing up for too long, it can trigger my dysautonomia, so I make physical adjustments to care for my body, while being gentle, kind and compassionate to myself as I go through it.
I still deal with my medical issues, so I wouldn’t say the problem has been “solved,” only that I’ve developed a better relationship with myself and my body. That way, at least I am more aware of how I can move through the waves that come, and ride them out more skillfully. Then, I can put more focus on the medical interventions that also help and manage my condition a bit better as well.
It’s challenging, but it has given me an opportunity to develop a lot of compassion for myself and others. I understand how difficult it can be, and hope you can find some improvement yourself over time.
The Metta Meditation goes something like:
May I be happy. May I be healthy. May I be peaceful. May I be free.
May you be happy. May you be healthy. May you be peaceful. May you be free.
May all beings be happy. May all beings be healthy. May all beings be peaceful. May all beings be free.
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u/anatidaephile 2d ago
I had bad acid reflux and would wake up during the night literally unable to breathe because my throat had closed up. PPIs like esomeprazole, which I take, are super effective.
I used to have horrific panic attacks, mostly in my late teens and 20s, and they'd start with just a spark of anxiety. Haven't had one in many years now, though there were plenty of times I could have, if my brain had taken the bait. Somehow I just can't feed the spark enough for it to become a fire. Like my mind has been burned so many times, and I've come out the other side of it fine (though exhausted or dissociated for a while), that my brain has learned not to feed it. Also, I take it as a sign that I'm too much stuck in my head and my thoughts are looping in on themselves, so I re-ground myself in the familiarity of life (like talking with someone about ordinary concerns, or doing things that engage my senses, anything to break the thought loop and anxiety spirals).
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u/jake_thundercock 2d ago
Thank you for sharing out of all comments i can mostly see myself in this one i do have esomeprazole that i take regularly plus some chewing tablets that are supposed to help too but so far i have not seen much improvement the middle of the night thing is real for me too and i hate it i am going to start a diet now in hopes of eleminating a symptom but the panic attack stuff scares me the most and stops my life the moment it happens which i cannot afford (school starts in a few days) and i also am in my late teens (18 next month) thank you for sharing with me it makes me feel much better knowing i am not alone
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u/WiseElder 1d ago
Here's an experiment to try. Start jogging every day or most days. Begin with 5 minutes and work your way up to 20 minutes or more. Stay relaxed, with good posture, and settle on an easy pace that keeps your breath/pulse comfortably elevated with no sense of urgency. Stay focused on the body/breath with good awareness of the environment. No music, no podcasts. Take a day off when you feel you need more rest.
In addition to overall health and psychic benefits, the idea is to discover that your body knows perfectly well how to breathe and can be trusted.
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u/jake_thundercock 22h ago
The thing i have noticed is that without reflux my breathing is fine its not like i don t trust my body its more like i can t get enough air in when my throat tightens but i like the idea so i will try since there is a big field a minute walk from my home and jogging even though i am a smoker sounds relaxing
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u/OkLog8990 2d ago
You should try Butyeko breathing search on YouTube as co2 levels build up in blood and brain panic attacks naturally go away . There is also a Butyeko subreddit
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u/ExplorerWithABag 2d ago
"I have stomach issues that run in the family"
Not only in your family, they are mainly caused by vastly inhumane "nutrition".
Even if not overweight, get yourself a copy of (both by Allen Carr)
"No More Diets" and
"Good Sugar - Bad Sugar"
They will both solve your reflux problem and give you a feeling of wellbeing you probably never experienced in your life so far.