crippling anxiety

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u/nano_peen 21h ago

Which country you in? There are free helplines to call and talk to someone

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u/playcrackthesky 1d ago

Go see a doctor.

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u/NordKnight01 1d ago edited 1d ago

On meditation:

Meditation with severe anxiety is really hard. It can seem impossible to focus or sit with thoughts, and when you do, the thoughts scream at you, spiral and demand attention. The lack of nuance around the subject is how you meditate. Mindfulness often doesn't work here, because the mind is currently a warzone - it's all about grounding. Here are 2 super simple techniques that are very powerful:

Nadi Shuddhi - Alternate Nostril Breathing:

Background: This technique is taught by Hindu Yogis. It's very effective because it takes you out of the mind and makes you feel more comfortable in the anxious body. It's also effective because it creates activation of each side of the brain with each nostril, strengthening the frontal lobes (which regulate anxious emotion) and literally, scientifically balancing yin and yang (I forget what the Hindu term for yin/yang is, but it's sun/moon essentially).

Technique: Sit up straight or lie down. A straight spine is essential. Close your eyes. Place the pointer and middle finger on the "third eye" spot, just above the nose. Your pinky and third finger are for one nostril, your thumb the other. Place the thumb over one nostril, breathe in through the other. When you finish this breath, switch which side is covered (lift the thumb and place down the 3rd and pinky fingers). Breathe out through the uncovered nostril. Then, breathe in through the same nostril you just breathed out of. Flip fingers, repeat. Try simply focusing on the breath and letting thoughts pass as they come, it's okay if they stick around for a while. This works best if done for about 20 minutes, but even 5 is something. As you breathe, breathe by extending the stomach, so you get nice full breaths and lower the amount of co2 in the lungs. (the body gets more anxious the more co2 there is)

Grounding with an ice cube

Background: I have BPD and we struggle with emotions that rip and tear through the whole body at once. How do a lot of us escape? Self harm. But self harm is an absolutely awful habit. People use it to dissociate from the mind using strong sensation, though. Using a grounding object can do something similar in a positive way. The ice cube technique is taught in DBT (dialectical behavioral therapy, the only clinically proven treatment for borderline) as a means for safely getting in touch with fucked emotions.

Technique. Sit up straight. Close your eyes (optional). Place one hand on the knee, gently resting. In your other hand, hold an ice cube (I like to have a little trash can underneath this hand so I don't make a mess). Go for a smaller one so you don't hurt your hand. Sit, breathe deeply, and grip that shit. Focus all your attention on the physical sensation of the ice cube, how your hand feels, the water dripping through your fingers. Bonus points if you imagine "channeling" all the negative energy of your emotions into the cube, and having them melt away. Just do this for one ice cube, it's more than enough.

The goal of grounding is to feel safe with your anxiety in a logical sense. You already know a lot of these feelings are temporary and unrealistic. By accepting them and sitting with them, you leverage the logical power of the frontal lobe, which will take control of the other parts of your noggin and tell em' "Hey, you're good, you're valid, but chilllll baby chill."

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u/Hegemonicc 1d ago

Walking 10k steps a day was the only thing productive thing I did the first week or so. Besides that, I was laying in bed but never falling asleep due to insomnia.

As for appetite, I lost a ton of weight due to not eating. I found that a good smoothie did wonders so I’d try that out.

What we’re feeling is our brain readjusting itself to life without weed and so just going through those withdrawals is huge for recovery.

I was a daily cart smoker for 4 years then I quit for 100 days before relapsing for 6 months. I’m now 13 days sober and I’ve been journaling everything so I can read it the next time I’m tempted to smoke again

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u/jjbearqueen 1d ago

the amount of weight i’ve lost is insane, i was already thin to begin with so now i just look sickly and none of my clothes fit. It’s honestly making it so much harder on my mental state :/ I just want to be able to eat normally! I will definitely try smoothies

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u/NordKnight01 1d ago

Smoothies are perfect for this, but one thing I've found is key is a lil wakeup snack. Find anything that you can get down when you get up in the morning - a clementine, a granola bar, a protein shake, an apple, whatever. Having a little snacky snack in the morning primes you to eat for the whole day.

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u/Marinbla 1d ago

You are in the worst moment! For me, the first three weeks were hell, I could only curl up watching series or playing with my phone. Now it's been 5 weeks and everything has improved a lot, I've started exercising and I manage my emotions better. I even function much better at my job. Step by step, listen to your body, and rest as much as you need, be kind to yourself, abstinence for some of us is too exhausting in itself and it is not always possible to start training at that point. I send you a lot of strength and support, it will get better, don't give up.

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u/bvhizso 1d ago

Yes it's super hard, it's a crazy rollercoaster. But try to hold on a little longer. I'm on day 32 and i remember that the 12th day was my tipping point towards an easier time. And after 3 weeks there really is more comfort. Just try it.

To ease the anxiety, nature (a garden, a park, a forest) is the best. Working in nature is very healing. You maybe need to ground yourself: breath consciously, walk barefoot for a few minutes, enjoy the sun on your face, put your hands in the soil. I know that's somme hippie-stuff, but why not give it a try?

Good luck!

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u/Inevitable-Pin-7231 1d ago

Sorry for any typos or mistakes, as English isn't my native language.

First off, E X E R C I S E. If you can do 5 push-ups a day, do it! Daily walks, as long as you can take, just keep walking, no matter how you are currently feeling, by the end of the walk you will feel much better.

Avoid coffee, tea, chocolate, sugar and drink lots of water!

Mindfulness!!! Breathing exercises can do wonders for your anxiety, any app that has guided breathing exercises will help. Be aware of where you are, what you are doing, what thoughts are going through your head, and how does that feel in your body.

Sit with your discomfort and describe it. Do you feel it in your chest? Does it feel cold, hot, does it sting? Feel it, don't avoid it. Sooner or later, you will be able to tolerate it.

Don't vilify your anxiety, it is trying its best to protect you from suffering, and it can be a lifesaver when really needed.

Por último: You will *have* to do this, even if it feels horrible to get out of bed. Once you see the benefits of these things and your anxiety gives room for other things, it will become easier!

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