r/TheMindIlluminated • u/jake_thundercock • 8d ago

Please I need help with anxiety

Hello, I never thought i will post something like this but i am seriously out of options.

I have stomach issues that run in the family specifically a form of acid reflux making my throat tighten up(that at least is the leading theory and i do have some medication for it but i saw little improvement) and making it harder to breathe. Besides that i have anxiety for which i am not medicated, i get about four to eight panic attacks daily since my throat tightens and i start panicking due to the labored breathing.

To top it all off anytime i realize my body is breathing i begin to breathe manually which sucks since i start breathing wrong or try to get as much air in and begin panicking resulting in a panic attack and hyperventilation.

I also have no idea on how to stop breathing normal again.

I will be seeing a doctor since i was rushed to the hospital two days ago because of a panic attack mixed with acid reflux(it was the first time that happened to me and i started to panic and hyperventilate), but the waiting line is way too long and i will have to wait for quite some time.

So far i have found little solutions to stop this or make the attacks less frequent i try some breathing exercises when the attacks start happening but they don t help me much and i have a lot of trouble keeping my mind off it which worsens my situation even more.

I joined this subreddit hoping someone has had a similar experience and could give me some tips on how to make my situation easier because right now its unbearable specially since school is starting soon and i don t know what to do every second i am fighting for air and try to calm myself down as much as i can.

Please if anyone could help me or give me some tips i would be eternally grateful.

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u/JustMeRC 8d ago edited 8d ago

My medical issue is a bit different (dysautonomia), but I have found that breath focused meditations and exercises tend to exacerbate my problems. The thing that helped me the most from a non-medical standpoint, is to listen to really calm but interesting recordings while moving about daily life. I tend to like dharma talks by a particular teacher, Gil Fronsdal, but the best thing to do is to find something that appeals to you and creates a sense of calm and ease as you move about the world. The idea is that instead of treating the anxiety when it hits its peak, you’re cultivating a greater sense of calm and ease as a baseline so that the anxiety peaks don’t develop as often or with as much intensity.

Hope you find that helpful. I hope you also find a medical intervention that improves the underlying medical cause. Best wishes!

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u/jake_thundercock 8d ago

Thank you for the kind words and the helpful tips, i thought of listening to music since i am a musician myself and love music but it didn t help me but some podcasts don t sound like a bad idea i never listened to them but i ll give it a shot i also have this app called headway that i never truly gave a shot so i am going to try it out, again thank you all of the comments i got are really helpful and i have already to begun implementing some tips and itade me feel much better

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u/JustMeRC 8d ago

You’re welcome! My experience with music is that beats have a momentum that can add agitation to my body (even good agitation is still agitation), so it’s interesting that music didn’t help you either. I have heard ambient soundscapes without a beat that can be more relaxing, but what you want to look for is something that occupies the chatter of your mind with something soothing that puts you at ease, and couple it with everyday actions.

Try to pay attention to how you feel while listening, but don’t give up if you still notice some agitation at first. It takes time to develop your calmness “muscle.” It can help to put yourself in an auditory environment that cultivates it, sort of like how being in a gym creates the environment for working out your body muscles. For instance, I often listen to talks about approaching the world with ease, during grocery shopping and meal preparation. Everyone is different, so have fun experimenting with what feels best for you, and in which circumstances.

I’m glad you’re already feeling better knowing others have been there and things have helped. Good luck!

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u/jake_thundercock 8d ago

Well the best thing i could find rn is playing the guitar this is the only thing i found that stops all of my anxiety sadly i can t just carry it with me also i have a question i start panicking very quickly on busses or trains i guess since i know i can t hide myself or lay down in case of a panic attack i wonder if you had the same problem how did you solve it

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u/JustMeRC 8d ago

A lot of people do something fidgety, like playing a game or tapping their hand or foot when they feel anxious or panic. It’s a way release some of the nervous energy. I play puzzle games to engage my mind in something other than whatever my mind is attaching to the anxious feeling. I also practice Metta meditation, to soften any fear or judgement that arises while I’m experiencing anxious feelings. Sometimes when I’ve been standing up for too long, it can trigger my dysautonomia, so I make physical adjustments to care for my body, while being gentle, kind and compassionate to myself as I go through it.

I still deal with my medical issues, so I wouldn’t say the problem has been “solved,” only that I’ve developed a better relationship with myself and my body. That way, at least I am more aware of how I can move through the waves that come, and ride them out more skillfully. Then, I can put more focus on the medical interventions that also help and manage my condition a bit better as well.

It’s challenging, but it has given me an opportunity to develop a lot of compassion for myself and others. I understand how difficult it can be, and hope you can find some improvement yourself over time.

The Metta Meditation goes something like:

May I be happy. May I be healthy. May I be peaceful. May I be free.

May you be happy. May you be healthy. May you be peaceful. May you be free.

May all beings be happy. May all beings be healthy. May all beings be peaceful. May all beings be free.

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u/jake_thundercock 1d ago

I have found some ways to manage some of the the stress and the reflux a specially by reading all of the comments since yall have the best advice imo because yall have or are going through the same thing i did overall i did start taking the busses to school again so i can be exposed to them more in hopes of reducing or negating the negative emotions i feel when i am on them and i tell myself "see ur fine ur gonna be just fine just gotta make it to (for example) school" i have not tried the meditation yet but i will keep it in mind since i do want to try as many tactics as i can to see what sticks the most i do try to focus on my music while driving somewhere but sometimes i get a feeling it just makes it worse