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Regina Quirion
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Default Jul 10, 2019 at 07:30 AM
  #1
I have been suffering from anxiety for a long time. Been taking medications for years and rather than improving my condition has worsened. Don't know what to do. It is really affecting my life. I get panic attacks and sometimes I don't even remember what I had for breakfast.

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Default Jul 12, 2019 at 10:29 AM
  #2
This is a really good question, and I'm interested in any answers others might have. I have recently (within the last couple of months) developed a lot of anxiety, and would like to know how to handle it naturally without medication as well.

I'm sorry you're struggling Regina Quirion. I noticed that this is your first post here. Welcome to Psych Central.
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Default Jul 12, 2019 at 10:34 AM
  #3
Oh, and I forgot to say what I know about helping my own self while experiencing anxiety. I'm still learning, and it may take a little while to experiment with what may help. But I am finding that exercise helps. Distractions help - like getting out of my house to grocery shop, socializing (depending on who and what though), sometimes engaging my mind with a book - because if I'm focused on that, I can't focus on what deeply worries me and makes me anxious. And mindfulness helps - which is basically bringing my mind back to whatever I'm doing at a given moment. Edit: I'd also like to add humor to the list. I'm not sad or freaking out with anxiety when I'm laughing at funny dogs (Saturday Night Live skits, the Office bloopers, etc) on youtube.
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Default Jul 12, 2019 at 11:56 AM
  #4
I have heard people use mediation and deep breathing to help anxiety. I myself have never used this before, but I have heard it can be quite effective. I actually lover my anxiety by simply coloring. It just works for me. Can't really tell you why though.
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Smile Jul 12, 2019 at 01:26 PM
  #5
Hello Regina Quirion: I see this is your first post here on PC. So... welcome to Psych Central. I'm sorry you are struggling with so much anxiety & panic. Here are links to 7 articles, from Psych Central's archives, that offer tips for coping with anxiety as well as with panic attacks:

9 Ways to Reduce Anxiety Right Here, Right Now

15 Small Steps You Can Take Today to Improve Anxiety Symptoms

Top 10 Lesser-Known Self-Help Strategies for Anxiety

3 Practices to Calm An Anxious Mind

Tips to Cope with a Panic Attack

https://psychcentral.com/lib/how-to-...panic-attacks/

https://psychcentral.com/blog/5-more...dium=popular17

I hope you find PC to be of benefit.

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Default Oct 20, 2019 at 12:31 AM
  #6
The thing that has helped me the most is the book “DARE” by Barry McDonaugh. You can find it on Amazon. I see a psychiatrist and therapist and take Buspar and all of that helps some, but DARE has helped me the most.

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Default Oct 20, 2019 at 03:51 PM
  #7
After my panic attack lat year I started going to a therapist she has helped me a lot by giving me some tools to utilize so I don't have another episode. its worked so far. Also helping explore and stretch my boundaries
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Default Nov 05, 2019 at 12:20 AM
  #8
Writing helps me.
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Default Nov 06, 2019 at 12:17 PM
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I experienced some pretty bad panic attacks several years ago but was prescribed Xanax for it. The side effects were dizziness so I went off of it. My doctor advised that the best way to get through a panic attack is to keep moving and it will work itself out. If you sit and wait for it to pass it seems to make it worse. I know how scary it is when you get the feeling like you can't breathe and something terrible is going to happen. Would you be open to ask your doctor for just a small dose of BuSpar (non-habit forming anxiety medication)? It works pretty well and you won't get addicted to it. I also found out that exercise - even if it is a short walk - works wonders too. Best of luck to you.
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Default Nov 09, 2019 at 01:32 PM
  #10
Working out everyday helps me tremendously. I was on medication for a year but tbh it felt like it wasnt helping so I stopped.
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Default Nov 21, 2019 at 07:13 AM
  #11
What helps me the most is meditation. I have several guided meditations on my phone. I do at least one a day. It really helps me relax. Some times I'll do meditations I found on YouTube. I just started doing a heart-brain coherence one which helps as soon as I get an anxiety attack. The heart-brain coherence technique is simple and easy to do. It takes about 3 minutes and balance is once again restored.

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Default Nov 23, 2019 at 06:49 PM
  #12
How do I improve my anxiety without medication?
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Default Nov 27, 2019 at 05:08 PM
  #13
Hello!

I feel you on this, and I always ask myself the same question on days where I’m experiencing high levels of Anxiety. How am I supposed to manage this when I don’t want to be on medication?

The first step that helps me is acknowledging my Anxiety levels each day. I rate my Anxiety on a scale of 1-10 by using a chart, then I sit down.

The second step, I have a few options. I can sit or lay down for a few minutes to clear my mind and breathe, particularly doing a ‘mindfulness’ or progressive muscle relaxation exercise and notice my body sensations. Or, I can set a thirty minute timer for ‘worry time’ and jot my thoughts down. But I have to stop when that timer goes off and either take action on it, or I have to wait until the next day to add more to those thoughts. Lastly, I can call a non-crisis line or friend/ family member and talk with someone if I feel that’s what I need. Some people aren’t professionals so they may not have answers or may react differently than how you want them to, so make sure it’s someone who’s capable of helping you.

Another option, I google the thought/ feeling I’m struggling with, and I read about it. Reddit, Psych Central, etc. Sometimes the advice isn’t good, but it helps you identify what’s helpful advice, and what’s going to be detrimental to your mental health.

The bottom line is to realize what you’re feeling, and what method will you use to address it without avoiding the Anxiety/ allowing it to control you.

Sometimes, I start trying to change my thought process on my own after I mediate, write, etc.

“Yes, this situation is out of my control right now, and that’s okay. BUT I can choose how I feel, and I can choose to think of alternative thoughts.”

I also have the power to act in healthy and non healthy ways, and think about what actions ai can do to help improve my situation.

Ex. “I’m going to fail the semester at school because my college professor hates me and gave me an ‘F’. I hate this class, I’m not going anymore!”

In this situation, I can acknowledge I got an ‘F’, but I also can choose to perceive it in a different way. Maybe it wasn’t because the instructor hates me, but rather, I’m struggling to concentrate in class and I did not grasp the material.

I can choose to avoid class because it causes me Anxiety, or I can choose to talk with the instructor after the next class and ask for a retake quiz, or ask to make the grade up somehow. If I can’t do either of those things, I will find a third solution by advocating to my instructor that I want a better grade, and negotiate how to get there. Sometimes that means disability accommodations, other times that means tutoring. But don’t tell yourself your Anxiety is excuse of why you can’t do things, otherwise it will manifest itself in so many other ways. I did this, it’s hard to snap out of.

Anxiety isn’t easy, it’s frustrating. These things will take time and you will have slip ups but you’re in control🙂
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Default Nov 28, 2019 at 08:24 PM
  #14
Thanks for this question and the replies. I also don't like taking medication. Wishing all well

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Default Dec 02, 2019 at 08:18 PM
  #15
I take vitamins and minerals and avoid eating processed junk. When I am deficient in vitamins, iron levels, or mineral levels like magnesium, my anxiety levels spike. I also walk when the weather is nice outside and find that colors really help me relax (looking at colors online or going to the park in summer months) and light helps me feel better too. I avoid taking antidepressants as those only had terrible side effects for me that made me worse. So I'm med-free. Do I still have anxiety attacks? Yes, but now I frame them around my nutritional well-being as a sign that something' s off. I even dreamt that my vitamin B levels were low and when I asked my doctor to test my levels, at first she was like, "why?" and after I explained my symptoms of anxiety etc. to her, she tested them and I was low in 3 of my Bs which can cause anxiety. Low D and Low Iron also causes anxiety.
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Default Dec 12, 2019 at 10:17 PM
  #16
I usually try to do deep breathing, but when I’m surrounded by people it makes it worse and can lead to an anxiety attack. I have one friend that also has anxiety and she’s really good at calming me down. Another problem for me is I have minor OCD, so if someone starts moving my stuff it makes me really anxious. All I can recommend is finding a friend that can calm you down, making sure you don’t go into too crowded areas, and deep breathing.
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