This post is to everyone who wakes up in the morning feeling low, feeling sad, feeling anxious, feeling depressed, waiting for that feeling of panic, waiting for your first palpitation, checking your pulse to see if it is fast, wanting to cry, feeling shaky, feeling your heart pounding, feeling scared, feeling nervous, thinking you are dying, having a heart attack, stroke or any other symptom of stress.
Please know that these are just symptoms, just your mind playing tricks on you because you have had negative thoughts and images going round in your head for so long you have started to believe them.
I just want to share with you how I have managed to relieve my anxiety, palpitations and panic attacks without the need for medication.
I have suffered with anxiety, palpitations and panic attacks since I was about 22 years old (I am now 33), I am not quite sure what brought them on. Stress as I ran my own business, partying, drinking too much, smoking too much... who knows, probably a combination of everything put together. Also, it is genetic in my family, my gran suffered from anxiety and panic for years, but back in those days they used to refer to you as having 'bad nerves'. Other people in my family have also suffered from panic attacks etc.
I have suffered really bad in the past, at one point getting agoraphobia and social phobia, this was the lowest point in my life. I have tried seroxat twice, which worked while I was on it, but the anxiety soon came back once I stopped taking them, as well as the electric shocks and dizzy spells, but these subsided after a few weeks.
I have had ECG's, Blood tests, Urine Tests, Been hooked up to a heart monitor, chest xrays, had my heart listened to, blood pressure taken, blood sugar levels checked, and many many more tests at the doctors.
I have tried st johns wart, rescue remedy, 5 Htp (which made me worse), Valerian root all had no affect or made my anxiety symptoms worse. In face, when I was feeling anxious I didn't like taking tablets as they just made me worry more!
I have read a lot of techniques on how to stop anxiety and panic attacks but in my opinion none of them really work. I have been to therapists (and spent hundreds of pounds) I have been put in touch with people through my GP (someone who sounded 10 years younger than me and really hadn't got a clue about anxiety). I have tried the linden method at over £100 but it did nothing for me.
I will list a few of the symptoms that I have had over the years below
Panic Attacks - Sweating, thumping heart, fear of dying
Anxiety - Constant tight chest, made worse by worry etc
Dizzy Spells - especially at super market checkouts or when cueing with other people
Adrenaline rushes - that do not turn into panic attacks but have made me stop and go straight home
Sitting near an entrance when eating a meal or the nearest toilet.
Palpitations - thump in my chest, skipped heart beats, a feeling like my heart is jumping around in my chest (especially when panicking) - these can occur at any time but mostly when I feel anxious of have drank too much alcohol
trembling feeling over my body
stabbing, twitching pains all over my body, especially in my chest and arms
fear and disassociation from reality
agoraphobia - unable to leave the house without a friend or family member
social phobia - unable to go to social events without having a panic attack
hypochondria - fear of getting a disease or having a heart attack
IBS and other stomach pains
Heartburn and indigestion
The list goes on........
Over the years even though I have had relapses at very stressful times in my life the one thing that has got me back on track is changing my routine.
Change!
Try to work out what is causing your anxiety, most people know deep down, with me it has always been my health, I have been dying of something for the last 10 years. I have had cancer, heart disease, heart attacks, aids, been going blind, testicular cancer, liver failure, kidney failure, brain tumor.... the list goes on. But the main worry has been my heart, I have convinced myself that there is something wrong with my heart and I could have a heart attack at any time!
I needed to change, change the way I was thinking, stop channeling my thoughts inward towards my heart, stop listening for beats, for palpitations, checking my pulse etc...
Here is how to make changes, have a read, although they might seem simple and stupid but once you have set the wheels into motion your anxiety will subside, your palpitations will calm and your panic attacks will stop.
After all, how long have you been suffering, give it a go and see how you feel in a few weeks.
What have you got to lose.
Change 1 - Week 1
Start convincing yourself that you are going to make some changes in your life, starting with small changes and progressing to bigger changes as you become more confident. Think of all the things you used to like doing before anxiety put a hold on your life - eg reading, drawing, painting, socialising, going for walks, shopping, having fun with family, your children. If you can't think of anything start researching something you have always wanted to do - Just research read an article about your chosen topic then think about it for a day, then repeat. DO THIS FOR A WEEK think about nothing else, your mind will slip, to feelings of anxiety, them horrible images and thoughts - in your mind or out loud say NO! (don't shout NO! while your out in the supermarket though or you might be seen as the crazy person) When them thoughts come say NO! I AM NOT THINKING THAT RIGHT NOW and think of something else, something that interests you. Get a crossword book, or a word search book, or just a book. In the night, do the crossword, the word search, or read the book. If you read a page but you don't know what you read because your mind went elsewhere say NO! and read the page again, with more concentration. Put a radio by your bed and listen to music in headphones, not loud dance or heavy metal music, a local radio station with talking and phone ins.
DO NOT LIE IN BED IN THE MORNINGS - If you wake up, get up, don't lie there thinking negative thoughts, say NO! I am not thinking that I am going to get up, walk to the shop, walk to the park etc...
STOP WATCHING THE NEWS!!! This is very important, the news it tailored towards negativity, everything about the media is wrong and will only send you further down. Instead watch something funny in the morning, or after tea eg, There is something about Raymond, Fraser, Friends etc... Stop all negative programs for the time being.
DO NOT SIT WATCHING DAYTIME TV, if you are unemployed do not sit vegetating on the sofa all day, get up and change your routine, unless you do this your anxiety will not improve.
Last thing for week 1 - DRESS NICE, get up, wash, brush your teeth, get some nice clothes, iron them and put them on. Dress like this every day, dress smart. If you dress smart you will automatically feel better. Don't get up and put on the same dirty track suit trousers and top you have been wearing for the last week then flop on the settee and feel sorry for yourself all day!
Get up, get washes, get dressed. If you can go out then go out, to the shop to the park to a family member or friend etc... If you can't get out just get dresses anyway and stand out in your garden for 10 minutes and breathe the air. Make the effort right a the beginning of the day no matter how hard it might be, it will get easier the more you do it.
For the 1st week do this constantly, do not slip of even a day.
Change 2 - Week 2 - Habits
Continue to do Change 1, every moment you are thinking make sure it is something you are interested in.
STOP Drinking anything with caffeine in - Coffee, Tea, Coca cola, Pepsi etc... replace them drinks with water and decaffeinated (organic if possible) tea, coffee or green tea, replace sugar with a small squirt of honey of just add half a spoon of sugar. Just drink one coffee or tea in the morning and one at night, not 10 cups a day (this is way too much sugar even at half a teaspoon), if you don't like water add some sugar free juice to it.
Cut down on sugar, chocolate, fizzy drinks, sweets, fruit juice (one small glass in the morning is fine, not a pint
If your out and you can't get decaffeinated coffee etc... just order water or juice.
ALCOHOL - For me this is the most challenging, and if you are a big drinker might be more difficult. My problem with alcohol is once I start I can't seem to stop, there will be people reading this who will know exactly what I mean. I can go a week without a drink then I will buy 4 cans from the shop, sit down that night, drink the 4 cans then find myself going back to the shop for another 4 maybe 6 or 8 depending on how early it is. Always annoyed with myself the next day when I am having palpitations and feeling like crap, checking my elevated pulse and worrying that I am going to die of a heart attack.
If you drink more than you should (and we all know how much we should be drinking even though we lie to ourselves, the doctors and family members) you have got to start cutting down! If like me you can go weeks without a drink but binge when you do, it is best just to STOP! I am now tea total, I still go to the pub but I am the boring one with an orange juice, I have the piss take out of me but at least I don't wake up with a hangover and anxiety, it just is not worth it! However it took me years before this sunk in!!!
If you are a big drinker then it would be worth getting some advise from your doctor, do not just stop as this can worsen your anxiety or have other side affects.
You may also find that stopping alcohol makes your anxiety worse for a few weeks, if this does happen just convince yourself that this is a normal sensation to coming off alcohol, you are getting healthier and continue with the changes.
If you feel you can't give up, replace pints with shanty's and do your best to limit yourself to 4 shandys per session... Try NOT to drink in the house on your own!
SMOKING - Do not try to give up smoking, by all means cut down, but if you feel like you want a cigarette then have one, you can give up later, your body can only deal with so much, giving up smoking puts an enormous strain on your mind so it is best to just keep doing it for the time being.
Change 3 - Week 3 - Food
Go to your cupboard and fridge and write down everything you have in.
If there is things like Pizza, Chips, Pies, Microwave meals. If most of your food is processed then you need to change your eating habits.
I have always found that feeling hungry makes me more anxious so you really need to eat little and often.
Follow this eating plan, it will also save you money on your shopping bill.
Write down the days of the week and Breakfast - Dinner -Tea etc like below
MONDAY
Breakfast
Dinner
Tea
Supper
Snacks
TUESDAY
Breakfast
etc...
Write down on the list what you would like to eat, include healthy food except for 1 day. Here is an example of my eating list
MONDAY
Breakfast - 1x Large Banana - Drink of Pukka Clean Green Drink (I will get to this later)
Dinner - 2 rounds of Chicken Salad Sandwiches (made myself not bought ones)
Tea - Cod in butter/parsley sauce, boiled potatoes, peas, 1 round of bread
Supper - cup of green tea 2x crisp breads or a packet of crisps (not a family bag)
Snacks - mixed fruit and nut in-between meals (small hand full)
Now for some people who live off takeaway's and junk food that might not seem like a lot of food. I am male, 6ft and 12 and half stone, if your eating more that this, you are eating too much.
This eating plan will be difficult at first but it will get easier - use researching SIMPLE food as one of your week one change techniques try and use food that you purchase for more than 1 meal e.g. a pack of chickens (fresh or frozen) can be used for - Chicken kebabs and salad - Sunday Dinner and chicken soup, the salad can be used in Tuna Pasta Salad, a warm chicken salad, baked potato with beans and side salad.
Try to eat as much leafy green salad as possible, this will help calm down your palpitations. Try to up the protein and cut down on the carbs.
Now write down a shopping list from your daily plan and go shopping, purchase only what is on your list - do not impulse buy - but if you want a piece of cake after your Sunday dinner then buy one. I have a non healthy meal on a Friday night, sometimes a pizza (half each with my wife) with a garlic bread, then sometimes a piece of cake afterwards.
Take your shopping home and stick to the plan, enjoy trying new food, healthy food, if you are a couple prepare food together if you are single invite friends round or family, tell them of the changes you have made and how much better you are feeling.
Above I mentioned PUKKA Clean Greens Drink, this is quite expensive (best price amazon for £25, 1 months supply) I found this really helped with my palpitations. It does not taste great, you mix one spoon with a glass of water then drink it down. You can get capsules as well but they work out expensive.
Over the next month continue with Change 1 - by this time you will hopefully have a new outlook on life and found hobbies and other things to do with your time than dwell on negative thoughts. Continue with Change 2 - Drinking Water, no caffeine and stop or cut down on your alcohol. Continue with Change 3 - Eating healthy, planning out your weekly food and shopping. If you are overweight you will also see an improvement in your weight and energy levels.
Change 4 - Health Check
I have not put a week on this change as this will be up to you and how you are feeling at the time. This should be after about 1 month to 6 weeks singe starting.
If you have not already done this since getting your anxiety, palpitations or panic attacks -
Get a Health MOT
The reason I have not put this at the beginning is because for most people this will be the most difficult and scary part of all, especially if you worry about your health.
It will still be difficult at this stage but trust me it will be worth it.
Go to your GP - With a family member or friend if it helps. Explain to your doctor that you have been suffering with anxiety, don't hide anything, if you drink too much, smoke too much or take drugs tell the doctor. They will not judge you, they are there to help.
Tell the doctor that you would like a health check, if there is a certain part of you body that you worry about, with me as I said it was my heart, then make sure you get it checked out.
The chances are there will be nothing wrong, and once you have had the results, you can stop worrying about it. You will not stop straight away but the more you tell yourself that you have been checked out the less you will worry.
This for me was the most difficult thing and it took me years to build up the courage, don't do what I did, don't suffer for years, and If you already have been suffering for years just say to yourself, if there was something wrong I am sure it would have got worse by now. If you were dying of heart disease 5 years ago I am sure it would have got worse by now.
Build up the courage, fight through the fear, talk to a close friend or family and book an appointment. Take your friend in with you for support, even have them talk for you if you find that too difficult.
Change 5
Now you have your new hobbies, and interests. You are drinking more water and less alcohol and you have stopped caffeine. You are eating healthier and planning your meals and you have had an all clear from the GP you are well on your way of completely getting rid of your anxiety.
Change 5 really depends on you and what you think is causing your anxiety.
If it was your health and getting checked out has helped then just carry on doing what you are doing.
However, if for instance it is your job - too many hours, an idiot boss who won't cut you any slack, or you just hate working there then you need to address the issue. If your waking up every morning worrying about going in work then work towards changing career etc...
DON'T JUST QUIT, this might feel great at the time telling you boss to stick his job where the sun doesn't shine but will not help in the long run.
Instead work harder, look for another job, go for interviews, once you have secured your job you will be able to get a reference and leave amicably.
If you have too much pressure, think about taking a cut in wages and doing a different line of work something that won't pressure you as much.
Change 6 - Exercise
As you get older this becomes harder and harder, even someone in their early 30th who has drank and smoked for 10 years will feel as though they are going to have a heart attack when they start exercising.
START STEADY - A brisk walk for 20 minutes in the morning or evening, with a friend with you kids or partner - Maybe a XBOX 360 with connect, play XBOX sports etc...
I have found that exercise videos don't work but there are tonnes of videos on youtube that show really simple techniques for staying in shape in the home.
Take it slow, it will be hard at first, exercise id great for anxiety but can also bring on anxiety as the heart will beat faster and you might get palpitations. Try not to let them worry you, go slow, walk if exercise is too much, listen to music and train your mind to think outside your body and not worry about what your heart is doing and how you are breathing. Your body will take care of that by it's self you do not need to worry about it.
I hope this post has been helpful and you really try to change your way of thinking by using some of these thechniques, please reply if you have any questions or PM me if you like.
If you give it a go please let me know how you get on.
Remember I am not a health professional, these are only my opinions and things I have tried over the years to help me get over my anxiety.
Please make sure you seek medical advise if your symptoms persist.
Thank you for reading this post, I wish you all the success in defeating you anxiety
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And yes Alton Towers is out of the question 
Originally Posted by Anxious lu
