Help sudden increase in anxiety

[willitpass]

these past couple of days everything has been so loud. every sound seems amplified, every time i am asked to do something small it seems insurmountable. i have been overthinking every interaction i have. don't get me wrong, i am no stranger to anxiety, but for some reason it's just gotten so so bad these past couple of days. it's like a never ending anxiety attack. i don't know what's wrong with me. i've never had anxiety last this long

 

[miserableforever]

these past couple of days everything has been so loud. every sound seems amplified, every time i am asked to do something small it seems insurmountable. i have been overthinking every interaction i have. don't get me wrong, i am no stranger to anxiety, but for some reason it's just gotten so so bad these past couple of days. it's like a never ending anxiety attack. i don't know what's wrong with me. i've never had anxiety last this long

It's been like this for me for a while too. Even in my sleep I feel anxious.
I'm so sorry, wish I could help you.

 

[Cherry Crumpet]

@willitpass and @miserableforever. Have you tried breathing exercises? I mean more than just giving it a shot once or twice and writing it off (like I did). I found that they really do help when the ball starts forming under my sternum and I get paralyzed. There are several different ones, but I found what works best for me is to deeply breathe in for six seconds, hold for four seconds, slowly exhale for 6 seconds, hold for four seconds. Do 3-5 rounds of that (if you get light headed stop). Another common one is box breathing. It's inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.


Another one I use is mindfulness or just grounding. The 5/4/3/2/1 technique helps me a lot.

For sleep trouble - I listen to thunderstorm sounds mixed with a fireplace, among other nature sounds.

Overthinking is a b*tch I'm sadly best friends with. :/

You could try CBT for it.. I have not yet but I want to.

I hope things get better for you. Anxiety is horrid.

 

[willitpass]

@willitpass and @miserableforever. Have you tried breathing exercises? I mean more than just giving it a shot once or twice and writing it off (like I did). I found that they really do help when the ball starts forming under my sternum and I get paralyzed. There are several different ones, but I found what works best for me is to deeply breathe in for six seconds, hold for four seconds, slowly exhale for 6 seconds, hold for four seconds. Do 3-5 rounds of that (if you get light headed stop). Another common one is box breathing. It's inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.
View attachment 84917

Another one I use is mindfulness or just grounding. The 5/4/3/2/1 technique helps me a lot.

For sleep trouble - I listen to thunderstorm sounds mixed with a fireplace, among other nature sounds.

Overthinking is a b*tch I'm sadly best friends with. :/

You could try CBT for it.. I have not yet but I want to.

I hope things get better for you. Anxiety is horrid.

breathing exercises do get blown off but they can be pretty helpful when i decide to use them. i have tried CBT… and DBT… and meds… and intensive outpatient, multiple forms of inpatient, shock therapy, residential treatment. you name it i've tried it lol