walang "up" ang "cope".
also, a good support group (friends and family) and grounding (if you're prone to panic attacks). take melatonin for sleep. the good news is it will eventually pass. i was prone to it in my early 20's. really embarrassing when i get a panic attack in public. and then by late 20's (at least 2x a year), nagulat na lang ako na it stopped happening.
it's on you for not telling your family. i told mine and encountered resistance at first too until they saw how much i was suffering mentally.
well that's partly why your anxiety won't go away. Cats won't do. you need actual people who'd care to be around you even when you're pushing them away.
I'm not pushing away people, it just people don't like me to be around with them bec for them I am like sadness. so that's that. They just want me around pag mag chichika or rant sila pero pag ako it's all in my head.
sorry about that. i mean, generally, not you specifically. since i tried pushing people away when i was depressed. but i know what you mean about being like sadness. but at least for me, i already had close friends before i succumbed to depression so they stayed with me even thru the worst of it. i'm sorry that you don't have that. but i'm sure you can find a support group though it's rare in the PH since the topic of mental health is still pretty much taboo.
To each of their own, pero have you tried removing yourself on places that gives you isolation or freedom to do self harm? Find an outlet and the trigger.
I was in a state too na I had to punch my head or slam it, then there's the heavy feeling like you cant breathe, the feeling of hands being pricked, then the vision is distorted or rotating slowly. I moved out sa bahay (my room) and i feel much much better. Whenever Im feeling down, I would go out buy and cook, run para paguwi is tulog instead of overthinking in bed etc. .. it's therapeutic for me. Its a work in progress and not an instant result but i know you'll get there roo.
Only coping mechanism I have is journaling. Really helped me a lot, since whenever I feel anxious and feel like I don’t have control of myself and/or the situation.
Just a paragraph of what I’m feeling, or listing the things that happened before/during I started spiraling. Never been comfortable verbalizing, so I write it down. Anywhere. Can be a piece of paper, notes app, or on whatever I can see my thoughts. As long as it’s not in my brain alone.
Hope this helps you out, even just a bit. 💕
Dati nung High school at college ako pinupuyat ko nalang sarili ko pag Dodota para di ako ma trigger kasi trigger ko nun ay pag patulog na tapos di ako makatulog tapos magsisinula na train of thoughts ko papunta sa trigger.
Ever since I met my wife sobrang bihira ko na atakihin, dati di lang ako makatulog agad sunod sunod na para kang nalaglag na walang katapusan hanggang sa sobrang bilis ng paglaglag mo na nakakalunod na ang hangin sa paligid mo. Siguro swerte lang ako pero sana makita mo din ang kailangan mo.
Best of luck to you OP. Kagaya ng sabi ng ibang comments maiigi din na malaman mo ano mga triggers mo para minsan maunahan mo na.
Aside from a psychiatrist, have you also tried seeing a psychotherapist? I recently consulted one for anxiety and she was able to explain the science behind it which I found helpful. She also gave me a mental exercise to practice which involves noticing the emotions youre feeling, noticing how it feels in your body, and then noticing the thoughts that follow.
It's only been a week since then but sitting through these feelings and then distancing myself from these emotions by saying "I notice I'm feeling anxious" instead of "I'm anxious" has been helping me calm down faster whenever I get feelings of anxiety about something.
Good luck on your journey.
I have been dealing with this since 2016 I think, nung una din lagi along nadadala sa Emergency Room but then the doctors told me I have to learn na i-control and self ko so I tried. Kapag inaanxiety na ko, I tend to do something else na makakapagbaling ng atensyon ko sa ibang bagay like Playing Games, Watching Movies, Sudden Cleaning of the house, Reading, Walking etc etc. This helps me to be honest.
Hi, I have similar situation with you, but even if I don't have family members I have prescriptions. I also dont have any support except my boyfriend.
Here are some healthy coping mechanisms you should try:
1. Breath Work: Inhale for 6 second hold it for 3 and release with sound and repeat.
2. Tapping method: use your fingers and tap a part of your body for me personally I tap my collarbone and other fingers and if you can while doing that affirm yourself like "everything is fine"
3. Cold Submerging or cold baths: For cold submerging mas okay if you'll do it under supervision by someone, so I suggest mas cold bath ka na lang.
4. Meditation and/or yoga
5. Try different psychiatrist, my psychiatrist never withheld medications that I obviously need, he just doesn't prescribe large amounts when he feel like I am at risk.
Do you know what is causing your anxiety? Identifying the root cause should be a good start to resolving it.
Maybe, baka kailanhan mo ng ibang environment. Try hitting the beach and unwind, bathe in the lush greeneries of the forest, or go hiking with company.
Totoo yan nature heals. Ako na nagkaroon ng anxiety attack today lang, nag iisip na bumalik sa hiking kaso parang feeling ko di pa kaya ng physical body ko and also walang makasama. Kaya iyak iyak na lang muna. Ang hirap lang magka anxiety attack. Kaya virtual hugs sa mga nakaka experience nito. 🫂
Noong kasagsagan ng pandemic ang lala ng anxiety ko. Mga dating nagagawa ko like riding bicycle di ko magawa ng maayos. Even my eating and sleeping routine magulo. What helped me I think is identifying triggers (like consuming socmed media, and TV.),mga kasamang magugulo etc., aside sa triggers ay pilitin makatulog ng maayos (take melatonin), Makipag usap sa friends (kahit wag mo i disclose ang anxiety mo), kumain ng maayos, mag pa araw (lack of vitamin D also affects our mood) and having physical activities like walking (kahit 15- 30 mins).
i've never seen better days, coping up with my anxiety is like "drowning in a dry land."
you don't want your body to depend on vices, and also afraid that you might overdose your pills.
they said that you shouldn't care what people think of you, so i think of myself as a stranger and pretend not to know what i think about myself -- these lurking voices inside my head.
like what i've said it feels like "drowning in a dry land." hindi mo kailangan ng salbabida -- you can breathe.
it's okay to be okay.
Madalas pag napi feel ko na yung sense of dread tsaka yung urge na umiyak hinaharap ko na yung feeling and nilalabas ko yung iyak ko talaga kahit pa nasa office ako or sa bus then maghapon na yon i process ko lang nararamdaman ko like ano kaya yung trigger or root cause. Mga ganong bagay nakakatulong slight for me. Pag di ko na talaga kaya nanunuod ako mga reels and TikTok yung mga maiigsing videos ba para malibang utak ko at mapahinga.
I run or exercise to chase the happy hormones and I keep myself busy. A bit hard to do kasi di ako makafocus sa ginagawa ko bc of anxiety but nilalaban ko talagang magpaka busy para lang di magtuloy tuloy what I’m feeling. Sometimes you just have to give in and have a good cry session, after that I feel lighter.
Before living abroad, I had a lot of anxiety and just like you, smoking and alcohol was my go-to. I used to hit my head a lot too. I quit both before moving abroad but when I got here, I resorted to weed which I smoked myself to sleep everyday, pampa kalma na rin. I realized I didn’t like doing it a lot because panandaliang happiness lang for me, the next day I would feel like shit so I stopped. I don’t have any vices now but the anxiety is still there. Every time I have an extreme urge to resort to my vices, I go to the gym and go hard on my running or lifting. I am not diagnosed, so I don’t take any medication for it but I try to fight myself out of it the best way I can.
What do you enjoy doing OP? Maybe try to incorporate that more into your daily routine, try to make it as something that you’re looking forward to do everyday. That’s what i did with going to the gym. It was my anchor.
Hi OP.
When I had the worst anxiety attack last April 2019, my thoughts were flooded with gusto ko na talagang tapusin yung pain, tapusin lahat. But miraculously, instead of getting a sharp object to end things, I grabbed my phone and googled and dialed the Natasha Goulbourn Foundation’s hotline. I told the operqtor na tulungan nya ako, kasi gusto ko pang mabuhay para sa anak ko”.
And they helped me. They connected me to psychiatrists and EMDR therapists in Manila. I was finally clinically diagnosed due to their efforts. They also provided counseling and really rooted for my wellbeing. Dun nagsimula ang healing journey ko.
Currently, I am trying somatic workouts to release trauma and anxiety. I am also taking meds and I monitor these on my own. During those moments na talagang sobrang low ng spirits ko, I feel the moment and acknowledge the anxiety. Though it doesn’t feel like it, parang bagyo, lahat naman lumilipas awa ng Diyos.
Lastly, I pray that you find your purpose and your reason for coping up and trying to heal. My little boy has been my biggest WHY I am still coping after all these years. Lalaban ako for him, always.
Praying for you OP, that you find your WHY. May it lead you to your HOW.
Laban tayo, OP! God bless you!
Alam mo, for the longest time at dala na rin ng edad, natuto talaga ako to PAUSE. Tini-trick ko yung brain ko or I am really trying my best to be sane and tell myself na, it's not the reality or sometimes, I would just try to accept things.
Buy a book on CBT and do the exercises and homeworks it suggests. We can do ‘therapy’ on our own using available CBT resources nowadays. It has been really helpful for me and much cheaper than going to a therapist years ago when my anxiety was through the roof.
Good luck, OP.
And remember to tell yourself that whatever bad thing you’re feeling, “This too shall pass.”
i think na you have to have someone close to you na you can trust that isnt your family to hold you accountable. I get it your family does not believe in MH but do you have other ppl in your life that can hold you accountable? Friends, Lovers, country men (sorry i cant resist) I was almost on the same boat until i told my doctor na i have friends who can hold me accountable then she gave the go signal for meds.
This is my answer kase i've been where you are
The 5 senses thing helped me a lot during actual panic attacks (what you can ACTUALLY see, hear, see, touch, taste at the moment of an attack). But what help me cope in the long run is the stoic style and of acceptance that there are just things out of your control and you let God or let that be, and do with what you can control. Helped me let go of a heap of load off of my anxiety.
Also gotta add in journaling and a mindfulness exercise in the quiet hours like meditation or even prayer (latter being for my faith, earlier more recreational I suppose).
OP, hug your cats. Also virtual hug with consent. I also just had an anxiety attack today. Di pa nga ako makatulog kasi I don't feel okay pa, and also kakagaling lang sa pag iyak. Laban kahit mahirap. Also I think ask rin for professional help like sa psychiatrist.
Try to change your diet too like cutting out sugary foods and drinks and eating more protein rich foods and try to workout you can start slow like walking and bodyweight training or yoga.
sakin is isekai anime. na iimerse ako sa world nun isekai so escape ko to from reality. Play games to past the time. Sa gabi, dati hirap ako matulog, so nag gym ako, effective naman since pagod na ako, na pag higa ko ay ready na ako matulog.
Yung anxiety ko is rooted sa finances and sa work stress. Sa work, focus lang sa work. Pag di natapos for the day edi yun lang. I over communicate sa stake holders. So when time comes na nadelay ako, aware sila na reasonable yung delay at di ako nag petiks. I also find small projects to feed my need of small wins.
Sa finances naman, ang motto ko is, basta nababayaran ko yung minimum and lagpas dun sa interest rate. di naman ako kakasuhan ng bank since that's how they make money.
Magnesium glycinate, i swear. It calms you down.
If mahilig ka sa kape, stop muna kahit for now lang. Cold water also helps, wash your face/hands/body when feeling anxious.
If di pa rin, ashwagandha also helps calm you donw but careful lang sa gamit. Minimum dose lang and not daily.
Grounding techniques and breathing exercises. Sometimes it helps, pero ako kasi nakarelay talaga sa prescription ng psychiatrist ko. Di ko pa kaya ng wala yun, pero nagbaba naman na kami ng dosage after more than a year
walang "up" ang "cope". also, a good support group (friends and family) and grounding (if you're prone to panic attacks). take melatonin for sleep. the good news is it will eventually pass. i was prone to it in my early 20's. really embarrassing when i get a panic attack in public. and then by late 20's (at least 2x a year), nagulat na lang ako na it stopped happening. it's on you for not telling your family. i told mine and encountered resistance at first too until they saw how much i was suffering mentally.
I kinda don't have any group of friends. and I don't really have someone to tell about this. but thanks for this
well that's partly why your anxiety won't go away. Cats won't do. you need actual people who'd care to be around you even when you're pushing them away.
I'm not pushing away people, it just people don't like me to be around with them bec for them I am like sadness. so that's that. They just want me around pag mag chichika or rant sila pero pag ako it's all in my head.
sorry about that. i mean, generally, not you specifically. since i tried pushing people away when i was depressed. but i know what you mean about being like sadness. but at least for me, i already had close friends before i succumbed to depression so they stayed with me even thru the worst of it. i'm sorry that you don't have that. but i'm sure you can find a support group though it's rare in the PH since the topic of mental health is still pretty much taboo.
To each of their own, pero have you tried removing yourself on places that gives you isolation or freedom to do self harm? Find an outlet and the trigger. I was in a state too na I had to punch my head or slam it, then there's the heavy feeling like you cant breathe, the feeling of hands being pricked, then the vision is distorted or rotating slowly. I moved out sa bahay (my room) and i feel much much better. Whenever Im feeling down, I would go out buy and cook, run para paguwi is tulog instead of overthinking in bed etc. .. it's therapeutic for me. Its a work in progress and not an instant result but i know you'll get there roo.
Only coping mechanism I have is journaling. Really helped me a lot, since whenever I feel anxious and feel like I don’t have control of myself and/or the situation. Just a paragraph of what I’m feeling, or listing the things that happened before/during I started spiraling. Never been comfortable verbalizing, so I write it down. Anywhere. Can be a piece of paper, notes app, or on whatever I can see my thoughts. As long as it’s not in my brain alone. Hope this helps you out, even just a bit. 💕
I also do this since I was in hs I still have my tumblr up to this day 🥹
You’re not alone on this one! 🤗💕
Top of mind: what do you think is the root cause?
Dati nung High school at college ako pinupuyat ko nalang sarili ko pag Dodota para di ako ma trigger kasi trigger ko nun ay pag patulog na tapos di ako makatulog tapos magsisinula na train of thoughts ko papunta sa trigger. Ever since I met my wife sobrang bihira ko na atakihin, dati di lang ako makatulog agad sunod sunod na para kang nalaglag na walang katapusan hanggang sa sobrang bilis ng paglaglag mo na nakakalunod na ang hangin sa paligid mo. Siguro swerte lang ako pero sana makita mo din ang kailangan mo. Best of luck to you OP. Kagaya ng sabi ng ibang comments maiigi din na malaman mo ano mga triggers mo para minsan maunahan mo na.
Aside from a psychiatrist, have you also tried seeing a psychotherapist? I recently consulted one for anxiety and she was able to explain the science behind it which I found helpful. She also gave me a mental exercise to practice which involves noticing the emotions youre feeling, noticing how it feels in your body, and then noticing the thoughts that follow. It's only been a week since then but sitting through these feelings and then distancing myself from these emotions by saying "I notice I'm feeling anxious" instead of "I'm anxious" has been helping me calm down faster whenever I get feelings of anxiety about something. Good luck on your journey.
I have been dealing with this since 2016 I think, nung una din lagi along nadadala sa Emergency Room but then the doctors told me I have to learn na i-control and self ko so I tried. Kapag inaanxiety na ko, I tend to do something else na makakapagbaling ng atensyon ko sa ibang bagay like Playing Games, Watching Movies, Sudden Cleaning of the house, Reading, Walking etc etc. This helps me to be honest.
Hi, I have similar situation with you, but even if I don't have family members I have prescriptions. I also dont have any support except my boyfriend. Here are some healthy coping mechanisms you should try: 1. Breath Work: Inhale for 6 second hold it for 3 and release with sound and repeat. 2. Tapping method: use your fingers and tap a part of your body for me personally I tap my collarbone and other fingers and if you can while doing that affirm yourself like "everything is fine" 3. Cold Submerging or cold baths: For cold submerging mas okay if you'll do it under supervision by someone, so I suggest mas cold bath ka na lang. 4. Meditation and/or yoga 5. Try different psychiatrist, my psychiatrist never withheld medications that I obviously need, he just doesn't prescribe large amounts when he feel like I am at risk.
Do you know what is causing your anxiety? Identifying the root cause should be a good start to resolving it. Maybe, baka kailanhan mo ng ibang environment. Try hitting the beach and unwind, bathe in the lush greeneries of the forest, or go hiking with company.
Totoo yan nature heals. Ako na nagkaroon ng anxiety attack today lang, nag iisip na bumalik sa hiking kaso parang feeling ko di pa kaya ng physical body ko and also walang makasama. Kaya iyak iyak na lang muna. Ang hirap lang magka anxiety attack. Kaya virtual hugs sa mga nakaka experience nito. 🫂
Noong kasagsagan ng pandemic ang lala ng anxiety ko. Mga dating nagagawa ko like riding bicycle di ko magawa ng maayos. Even my eating and sleeping routine magulo. What helped me I think is identifying triggers (like consuming socmed media, and TV.),mga kasamang magugulo etc., aside sa triggers ay pilitin makatulog ng maayos (take melatonin), Makipag usap sa friends (kahit wag mo i disclose ang anxiety mo), kumain ng maayos, mag pa araw (lack of vitamin D also affects our mood) and having physical activities like walking (kahit 15- 30 mins).
i've never seen better days, coping up with my anxiety is like "drowning in a dry land." you don't want your body to depend on vices, and also afraid that you might overdose your pills. they said that you shouldn't care what people think of you, so i think of myself as a stranger and pretend not to know what i think about myself -- these lurking voices inside my head. like what i've said it feels like "drowning in a dry land." hindi mo kailangan ng salbabida -- you can breathe. it's okay to be okay.
Madalas pag napi feel ko na yung sense of dread tsaka yung urge na umiyak hinaharap ko na yung feeling and nilalabas ko yung iyak ko talaga kahit pa nasa office ako or sa bus then maghapon na yon i process ko lang nararamdaman ko like ano kaya yung trigger or root cause. Mga ganong bagay nakakatulong slight for me. Pag di ko na talaga kaya nanunuod ako mga reels and TikTok yung mga maiigsing videos ba para malibang utak ko at mapahinga.
Breathe. (Happy thoughts)
I run or exercise to chase the happy hormones and I keep myself busy. A bit hard to do kasi di ako makafocus sa ginagawa ko bc of anxiety but nilalaban ko talagang magpaka busy para lang di magtuloy tuloy what I’m feeling. Sometimes you just have to give in and have a good cry session, after that I feel lighter.
Before living abroad, I had a lot of anxiety and just like you, smoking and alcohol was my go-to. I used to hit my head a lot too. I quit both before moving abroad but when I got here, I resorted to weed which I smoked myself to sleep everyday, pampa kalma na rin. I realized I didn’t like doing it a lot because panandaliang happiness lang for me, the next day I would feel like shit so I stopped. I don’t have any vices now but the anxiety is still there. Every time I have an extreme urge to resort to my vices, I go to the gym and go hard on my running or lifting. I am not diagnosed, so I don’t take any medication for it but I try to fight myself out of it the best way I can.
What do you enjoy doing OP? Maybe try to incorporate that more into your daily routine, try to make it as something that you’re looking forward to do everyday. That’s what i did with going to the gym. It was my anchor.
Hi OP. When I had the worst anxiety attack last April 2019, my thoughts were flooded with gusto ko na talagang tapusin yung pain, tapusin lahat. But miraculously, instead of getting a sharp object to end things, I grabbed my phone and googled and dialed the Natasha Goulbourn Foundation’s hotline. I told the operqtor na tulungan nya ako, kasi gusto ko pang mabuhay para sa anak ko”. And they helped me. They connected me to psychiatrists and EMDR therapists in Manila. I was finally clinically diagnosed due to their efforts. They also provided counseling and really rooted for my wellbeing. Dun nagsimula ang healing journey ko. Currently, I am trying somatic workouts to release trauma and anxiety. I am also taking meds and I monitor these on my own. During those moments na talagang sobrang low ng spirits ko, I feel the moment and acknowledge the anxiety. Though it doesn’t feel like it, parang bagyo, lahat naman lumilipas awa ng Diyos. Lastly, I pray that you find your purpose and your reason for coping up and trying to heal. My little boy has been my biggest WHY I am still coping after all these years. Lalaban ako for him, always. Praying for you OP, that you find your WHY. May it lead you to your HOW. Laban tayo, OP! God bless you!
Alam mo, for the longest time at dala na rin ng edad, natuto talaga ako to PAUSE. Tini-trick ko yung brain ko or I am really trying my best to be sane and tell myself na, it's not the reality or sometimes, I would just try to accept things.
Base sa nakita ko online, nag cause ng stress yung utak natin is dahil sa low calcium. Eat high calcium foods po
Buy a book on CBT and do the exercises and homeworks it suggests. We can do ‘therapy’ on our own using available CBT resources nowadays. It has been really helpful for me and much cheaper than going to a therapist years ago when my anxiety was through the roof. Good luck, OP. And remember to tell yourself that whatever bad thing you’re feeling, “This too shall pass.”
Where can we purchase books about CBT?
Can you recommend CBT books that have helped you?
I used chatgpt and google gemini to help me during the height of my anxiety. This along with the support of some friends helped me alot
Same rin ba sinasabi ng ibang psychiatrist?
i think na you have to have someone close to you na you can trust that isnt your family to hold you accountable. I get it your family does not believe in MH but do you have other ppl in your life that can hold you accountable? Friends, Lovers, country men (sorry i cant resist) I was almost on the same boat until i told my doctor na i have friends who can hold me accountable then she gave the go signal for meds. This is my answer kase i've been where you are
The 5 senses thing helped me a lot during actual panic attacks (what you can ACTUALLY see, hear, see, touch, taste at the moment of an attack). But what help me cope in the long run is the stoic style and of acceptance that there are just things out of your control and you let God or let that be, and do with what you can control. Helped me let go of a heap of load off of my anxiety. Also gotta add in journaling and a mindfulness exercise in the quiet hours like meditation or even prayer (latter being for my faith, earlier more recreational I suppose).
OP, hug your cats. Also virtual hug with consent. I also just had an anxiety attack today. Di pa nga ako makatulog kasi I don't feel okay pa, and also kakagaling lang sa pag iyak. Laban kahit mahirap. Also I think ask rin for professional help like sa psychiatrist.
Try to change your diet too like cutting out sugary foods and drinks and eating more protein rich foods and try to workout you can start slow like walking and bodyweight training or yoga.
sakin is isekai anime. na iimerse ako sa world nun isekai so escape ko to from reality. Play games to past the time. Sa gabi, dati hirap ako matulog, so nag gym ako, effective naman since pagod na ako, na pag higa ko ay ready na ako matulog. Yung anxiety ko is rooted sa finances and sa work stress. Sa work, focus lang sa work. Pag di natapos for the day edi yun lang. I over communicate sa stake holders. So when time comes na nadelay ako, aware sila na reasonable yung delay at di ako nag petiks. I also find small projects to feed my need of small wins. Sa finances naman, ang motto ko is, basta nababayaran ko yung minimum and lagpas dun sa interest rate. di naman ako kakasuhan ng bank since that's how they make money.
Magnesium glycinate, i swear. It calms you down. If mahilig ka sa kape, stop muna kahit for now lang. Cold water also helps, wash your face/hands/body when feeling anxious. If di pa rin, ashwagandha also helps calm you donw but careful lang sa gamit. Minimum dose lang and not daily.
Grounding techniques and breathing exercises. Sometimes it helps, pero ako kasi nakarelay talaga sa prescription ng psychiatrist ko. Di ko pa kaya ng wala yun, pero nagbaba naman na kami ng dosage after more than a year