Anxiety... How to Reduce?

[Julryan]

Hi everyone - so 2 weeks in and my anxiety is through the roof. I have always had some anxiety in general and went through CBT to fix both general anxiety and panic attacks. The therapy was successful and I have been through a lot of trauma but my panic anxiety did not return... until now.


I am having a very very strong anxiety reaction to tinnitus. I know the key is to keep busy but I don't feel well (headaches, lightheaded) and my car is very loud so going for a drive to get out of the house causes a spike. I've had to take a leave from work as I am shaking like a leaf.

I spoke with my former CBT therapist via phone today and he advised me to get busy but I feel so weak, I'm not eating much (I'm trying) and getting very little sleep.

I am taking 1mg klonopin for sleep but I wake up with panic all night anyway.

So... I know that habituation is a ways off but if I could be less panicked it would be better obviously.

Anyone know how long it takes to not be in panic mode? I know everyone is different but i have to ask... thanks.

P.S. I just went to ENT and he saw nothing causal, I think my tinnitus is because of tobramycin eye drops but who knows. Sorry this is so long...

 

[fishbone]

In all honesty, what you are feeling and going through is normal. 2 weeks is a very short time. Your anxiety & fears are acceptable, all of us went through this. You do need to distract yourself as much possible, when it comes to dealing with tinnitus. Exercise has been a lifesaver for me. Even a possible light walk in a tranquil place can work for this.

I naturally have an anxious life, but I manage to beat that and the depression by always being active, whether it is walking or being on a treadmill or being in the martial art school and grinding it out.

Another thing that I suggest that you possibly do is to talk to someone about your tinnitus issue. The counselor does not have to have tinnitus. Explain what your fears/anxiety are all about. Talk to a loved one or a spouse, basically someone that loves you and cares for you.

Some folks use a sound machine or use a fan as a background noise to ease their issues and help them to listen to something else.

These are all possible suggestions but ultimately it's your call on what you want to do. Just know that Time is a healer and it's a day by day ordeal. Do your best each day and take it slow...

You got this site and it's caring members to help you move ahead, so do not give up!

PS-I am a natural athlete and I do martial arts and i'm basically a gym addict. I am sharing my life and what I do, I do not suggest and am not suggesting that you do what I do .
Do whatever that makes you feel comfortable and is safe for you and your ears.

 

[Julryan]

@fishbone you are a real inspiration on here and i appreciate your words yet again you gave me something to hang on to. I am grateful for your reassurance. Time. I have to remember time. Its a big adjustment. And it just came on so suddenly. I guess thats how life is. No one sees adversity coming. It just shows up. Thanks again. Truly. Thank you.

 

[fishbone]

@fishbone you are a real inspiration on here and i appreciate your words yet again you gave me something to hang on to. I am grateful for your reassurance. Time. I have to remember time. Its a big adjustment. And it just came on so suddenly. I guess thats how life is. No one sees adversity coming. It just shows up. Thanks again. Truly. Thank you.

Not a problem at all. I come here to help people and lift their spirits. I was in the shoes of many of the members here and I never had help like this. So, I like to give back and ease the pains of those that are afflicted with this horrible ordeal.

Time is so important when it comes to the tinnitus. Having a new/odd noise in our heads can rattle us for sure. When I got tinnitus as a teen, my folks urged me to get every possible testing done to just make sure that I had no underlying issues.

After that, I just relied on conversations with my mother about my tinnitus and how I felt about it. I vented, even sobbed at times. it can be quite draining, but eventually it gets better. When my tinnitus started it was the classic/beginner low hiss tone and it wasn't a loud sound. It rattled me and i would try to see if the fridge was making that noise or maybe it was the lamp. Then eventually I figured out that it was the tinnitus.

Over the years I have developed this air conditioner/lawn mower noise and I still at times think there is a gardner mowing my lawn. Tinnitus can be tricky at times, but keeping it calm, cool and distracting is the name of the game. Time is crucial for us to manage/cope/adapt/adjust and possibly habituate to the tinnitus.

I will tell you this much, try not to listen for the tinnitus. My tinnitus is beyond intrusive. I can stand on the side of the freeway and my tinnitus is louder. There is no chance to mask my tinnitus and not hear it.

For YOU: try to not focus on it. Listen to it. Dwell on it. One thing that i have learned.

Whatever we make our enemies in life, will bother us more. I do not make my intrusive tinnitus my enemy, instead i welcome it with open arms. I make it my friend. By doing this: you DO NOT give power to the sound/tinnitus and do not get STRESSED over it.

You will be ok.....

 

[Julryan]

@fishbone I will try my best! This is really a tough one. Great advice. Great. I read and re read your posts. Not just the ones in response to me. You help so many people. My husband does not understand and thinks im overreacting. Im a really strong person but this one has me thrown. I will try to stop resisting. Its really the same as when i had cbt for panic attacks. Part of that was no longer being afraid of them. I was actually supposed to welcome them. At first I thought the guy was nuts. But it worked. Tonight the T is on the louder side. Louder than my white noise machine and the tv. I guess that will be how it goes. I will try not to think of it as "the enemy" as you said. That will be my focus for tonight. Thanks again.

 

[Elfin]

In all honesty, what you are feeling and going through is normal. 2 weeks is a very short time. Your anxiety & fears are acceptable, all of us went through this. You do need to distract yourself as much possible, when it comes to dealing with tinnitus. Exercise has been a lifesaver for me. Even a possible light walk in a tranquil place can work for this.

I naturally have an anxious life, but I manage to beat that and the depression by always being active, whether it is walking or being on a treadmill or being in the martial art school and grinding it out.

Another thing that I suggest that you possibly do is to talk to someone about your tinnitus issue. The counselor does not have to have tinnitus. Explain what your fears/anxiety are all about. Talk to a loved one or a spouse, basically someone that loves you and cares for you.

Some folks use a sound machine or use a fan as a background noise to ease their issues and help them to listen to something else.

These are all possible suggestions but ultimately it's your call on what you want to do. Just know that Time is a healer and it's a day by day ordeal. Do your best each day and take it slow...

You got this site and it's caring members to help you move ahead, so do not give up!

PS-I am a natural athlete and I do martial arts and i'm basically a gym addict. I am sharing my life and what I do, I do not suggest and am not suggesting that you do what I do .
Do whatever that makes you feel comfortable and is safe for you and your ears.

In the midst of a brutal anxiety bender at the moment. Symptoms mental and physical. Some very hard to deal with: the nausea, sickness, blurry vision, light sensitivity, numbness and general dread.

This post really helped me, @fishbone !

 

[Davey126]

Hi @Julryan hang in there my friend. It does get better. @fishbone gave great advice. Exercise and keeping busy helps a lot. Keep yourself hydrated and eat even small portions. If you need a sleep aid try lemon balm or valerian root. These worked for me and I still use them today. Also, if I'm not busy and find myself listening to my T I'll pick up an interesting book or do a puzzle. Anything to focus on something else. Your brain will eventually get bored of the noise and your anxiety should settle. As @fishbone mentioned don't be afraid to talk to someone about it. Having a support system is very important. Do not isolate yourself from everyone. Don't read horror stories. Keep positive and stay strong

 

[fishbone]

In the midst of a brutal anxiety bender at the moment. Symptoms mental and physical. Some very hard to deal with: the nausea, sickness, blurry vision, light sensitivity, numbness and general dread.

This post really helped me, @fishbone !

Hang in there brother! I will be thinking of you and all those that suffer....

 

[fishbone]

Hi @Julryan hang in there my friend. It does get better. @fishbone gave great advice. Exercise and keeping busy helps a lot. Keep yourself hydrated and eat even small portions. If you need a sleep aid try lemon balm or valerian root. These worked for me and I still use them today. Also, if I'm not busy and find myself listening to my T I'll pick up an interesting book or do a puzzle. Anything to focus on something else. Your brain will eventually get bored of the noise and your anxiety should settle. As @fishbone mentioned don't be afraid to talk to someone about it. Having a support system is very important. Do not isolate yourself from everyone. Don't read horror stories. Keep positive and stay strong

Having a support system is CRUCIAL. I cannot stress this enough. Build up that support system, seek it and for sure do it. Fighting any negative situation alone is very difficult and support is needed....

 

[Julien87]

Exercise is generally a good solution to reduce anxiety :

https://www.webmd.com/depression/guide/exercise-depression#1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/

 

[Smartone202]

Hi everyone - so 2 weeks in and my anxiety is through the roof. I have always had some anxiety in general and went through CBT to fix both general anxiety and panic attacks. The therapy was successful and I have been through a lot of trauma but my panic anxiety did not return... until now.


I am having a very very strong anxiety reaction to tinnitus. I know the key is to keep busy but I don't feel well (headaches, lightheaded) and my car is very loud so going for a drive to get out of the house causes a spike. I've had to take a leave from work as I am shaking like a leaf.

I spoke with my former CBT therapist via phone today and he advised me to get busy but I feel so weak, I'm not eating much (I'm trying) and getting very little sleep.

I am taking 1mg klonopin for sleep but I wake up with panic all night anyway.

So... I know that habituation is a ways off but if I could be less panicked it would be better obviously.

Anyone know how long it takes to not be in panic mode? I know everyone is different but i have to ask... thanks.

P.S. I just went to ENT and he saw nothing causal, I think my tinnitus is because of tobramycin eye drops but who knows. Sorry this is so long...

Hey how are you doing?

 

[coffee_girl]

Good support group, surround yourself with positive happy people, avoid negative people and negative things, don't let gloomy thoughts root itself in to every day habits. Eat a good balanced diet, tons of water, tons of sunshine if possible, brush your hair, wear your favorite outfits, feed a few birds or fish. Bake lots of pies, get obsessed with a new hobby, spike a friend's tea with laxatives then make them go for a really long drive to fetch something.

 

[Redocooking]

Some simple things I do is to use the calendar and/or alarm on my phone and schedule me to do things at that time.

Out of food? Schedule going to the store tomorrow at 6pm

Need to take care of bills? Schedule it tomorrow at 9pm, get it done before going to sleep.

That way you allocate uninterruptible time to yourself and since you know your phone is going to tell you what you need to do next, you worry about it less.