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  • EADD Moderators: Shambles

Anyone know how to deal with anxiety, panic etc without drugs

Mindfulness/meditation, that's what I've been trying to use to deal with my anxiety since benzos and opiates stopped being an option...

Just keep an open mind, I thought 'being in the moment' stuff was all garbage for a while but it really is helpful.
 
Must admit I don't know whether I could do the mindfulness when I was going cold turkey from etiz tho. But once you've got those kind of drugs out of your system you can make a start.
 
I haven't bothered to read through the replies but, these things may help keep your anxiety at manageable levels or even resolve it completely if it's mild:

Vitamin D3 (not as necessary in the Summer, but it might help if you don't spend much time outside)
Magnesium - go for Chelated; 100-200mg should be enough alongside...
Good Diet (I choose to get all my Vitamins & Minerals from diet, I feel better for it)
Exercise (I found Running to be particularly good for this purpose... )

If you aren't sleeping well, following sleep hygiene & having a bedtime routine can help you sleep better & reduce your anxiety

If you have the option open for CBT, then I would suggest you try it. It's important to remember that medication will not cure anxiety alone.

I've heard good things about CBT but haven't tried it... I might be doing some though, just waiting for a call back from my psychiatrist.
 
Bob Funkhouse said:
Walking (especially in quiet countryside/natural areas)
Exercise
Relaxing breathing techniques
Mindfulness
Meditation
Healthy eating
Productive routines
Counselling
Sharing problems and asking for help
There are actually some great 'self help' books out there. I know there's loads of crap out there and its easy to dismiss self help books.
Try not to drink or drug. If you do don't overdo it.

Remembering that nothing is permanent and everything passes.
Read up on panic attacks. The more you understand about them the easier they should become to deal with.

Learn to trust yourself and try to catch any meandering anxious thoughts before they go off on a tangent.

There probably aren'tt any quick fixes for anxiety. Accepting this and becoming aware that you will have to keep working at it can help.
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Very good post from Bob Funkhouse., and yes, meditation and mindfulness, as suggested by several members before me, can be very helpful.
And on the subject of healthy eating, I know it may sound weird, but wheat and gluten seem to play havoc with my mood and confidence. Searching on the internet I've found that wheat may be disruptive for the brain's chemical balance and one of the side effects of gluten is to give irregular heartbeat.
Maybe you could try to go wheat and gluten free for a few days and see how you feel? It's damn hard thou.
 
Eating and taking vitamins takes too long tho - you need something that works instantly which I find mindfulness does. There's a difference between meditation and mindfulness - meditation is something you have to sit and formally do, mindfulness is something you can do as you go about your day.
 
All you people going on about 'mindfulness'. What exactly were you doing before you started paying attention?
 
I've been on about 30mgs of diazepam a week for about 6 months now, and now I want to stop. I had 20 last night as my last, and now I plan to go cold turkey. I think I will be OK, because I was on a relatively low dose, but I'm still not looking forward to it. Whatdo you guys think???
 
How much per day? Or have you just been taking 30mg once a week?

Either way you are safe to cold turkey (I wouldn't really call it ct if you have just been taking 30mg once a week as you will probably have little to zero noticeablle wd symptoms) from that IMO.
 
manliness at a level such as mine requires meat, and lots of it - nuked into charcoal - smothered and swimming in fatty sauces. this is what has made me into the paragon of health and virility you have before you today. vegetables are for hippies imo



and all op needs is a more pressing issue to worry about, thats all. i recommend setting your hair alight. fire > anxiety, everyone knows that
 
I'm no psychiatrist, but some people do get anxious about things that other people dont. Perhaps you could say that Pagey has a lot going for her and she doesnt really have anything to worry about, some people have said the same thing to me, but unfortunately the reality is just not that simple.
 
^mdb, I've always found it completely pointless to try and explain chronic anxiety or panic attacks to people who just don't get either. It's not really a matter of how your life may seem objectively really, it's simply a reflection of your mental state.
Good luck getting off the etiz btw mate, hope you're doing okay.

-----

Thanks a lot to everyone who gave helpful and thought-out answers, I seriously appreciate it and I'll try to bear all the advice in mind.
I think massively overusing stims and psychs until a couple months ago exacerbated the post-heroin anxiety by a lot and it'll probably take quite a while to go back to normal, I'm pretty much staying clear of all drugs at the minute except for occasional drinking so that should help.
I'm still in Australia for a couple months though so I should be able to take all your advice to get out into nature!

Again, thank you :)
 
whoremoaning said:
Ruminating?
Click to expand...

Bob Funkhouse said:
Maybe only half paying attention and working on 'auto-pilot'.
Being distracted by worries (money, job, family, running a house etc etc).
Thinking about past.
Worrying about future
Drinking + drugging.
Ruminating.

I'd imagine these sorts of things would fill an anxious mind. Too much worrying would mean paying less attention I'd say.
)
Click to expand...

Well I hope you don't drive then. To your £30 an hour 'mindfulness lessons'.
 
Cool your boots man, I'm having a laugh. At people from Stoke Newington who pay such sums. To be told how to pay attention. And they do.
 
I did that all the time at college I fucking hated it. Don't really drive any more unless parents come up in me Mum's car then take it out for a whopping 50mph spin on Hull's shite dual carriageways.

So yea subject topic:

CBT helped me with anxiety and OCD but it's fairly intense (well was for me, various reasons)
Deep breathing.
Guided meditation (got one of some bird on youtube that basically sends me right off in half an hour or so)
Mindfulness, which I am shit at as it requires focus.
Visualisation. I get anxious as shit, I picture myself somewhere I feel really safe. For example I just heard a huge bang from upstairs so I am going to picture attractive women and not murderers or the ceiling falling.

Trying not to think too much.

Eh, basically Bob Funkhouse's post. It's hard at first, but do-able. I've never found SSRIs particularly anxiolytic but they do calm my OCD which in turn calms me in general.
 
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