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Aniexty feeling nervous all the timee focus on my breathing?

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Posted 3/5/2012 3:01 AM (GMT 0)
Aniexty feeling nervous all the timee focus on my breathing?

I have this nervous feeling all the time
Im breathing realy hard and it scares me im going to the doctor but im convinced im starting to go craZy at night i cant sleep j get nervous about my breathing and what not does anyhave this did you get thru it ...im feeling it right now like im hyperventalatin ao hards what can i take to calm it down and feel better any remedys pleas help sometimes i think negative like ******* but indont wanna die i wanna get thru this i pray and most of the time when i get this feeling i cry cause o get sad tthat i cant live a normal life im scares to go outside makes me nervous feels like my lifes been takin away what can help pleae any pills to sleep or to keep calm thru the day and to stop focusing on my breathing or hyperventalating keep in mind im only 15 please helpp im deaperate for help :((((

Post Edited By Moderator (Scaredy Cat) : 3/4/2012 8:27:56 PM (GMT-7)

Posted 3/5/2012 3:39 AM (GMT 0)
Hi Jimmybo and welcome to the A/P forum.

I am really sorry that you are going through this. Many of us here know exactly what you are going through, as this is fairly common with anxiety.

The good news is that there is hope for this problem. I am glad that you have an appointment with your doctor. You will be able to discuss the troubles you are having, and he/she will help you to decide on the best treatment option for you.

In the meantime, I have some suggestions to help get you started at home with some exercises. Ironically, breathing exercises can help you to get control of your breathing...yes, at first, this will put more focus on it, and may be hard... but if you keep practicing, it will start to help. We have some links to videos that teach these in our Anxiety Resource Guide (main page, 2nd post) However, my favorite is one called 'The Divided Breath' It allows you to feel in control of your breathing, because you consciously have to divide each breath into three parts...it forces you to make sure each breath happens this certain way, rather than just helplessly experiencing your breathing feeling out of control. Here are the steps.

The Divided Breath:

 

Imagine your lungs as having 3 parts. 

 

The bottom third, the middle, and top third. On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third. 

 

Hold the breath in for 3-5 seconds if possible.

 

Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled. (remember the pauses) 

 

Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness!

 

Give it a try and see if it helps.  Also post back and let us know what your doctor recommended for treatment.  Please post with us anytime.  Anxiety can be an isolating and lonely disorder to live with...but we are here to help, listen and support each other!:)

 

Talk to you soon,

 

Scaredy cat
Posted 3/5/2012 3:57 AM (GMT 0)

Scaredy Cat said...
Hi Jimmybo and welcome to the A/P forum.

I am really sorry that you are going through this. Many of us here know exactly what you are going through, as this is fairly common with anxiety.

The good news is that there is hope for this problem. I am glad that you have an appointment with your doctor. You will be able to discuss the troubles you are having, and he/she will help you to decide on the best treatment option for you.

In the meantime, I have some suggestions to help get you started at home with some exercises. Ironically, breathing exercises can help you to get control of your breathing...yes, at first, this will put more focus on it, and may be hard... but if you keep practicing, it will start to help. We have some links to videos that teach these in our Anxiety Resource Guide (main page, 2nd post) However, my favorite is one called 'The Divided Breath' It allows you to feel in control of your breathing, because you consciously have to divide each breath into three parts...it forces you to make sure each breath happens this certain way, rather than just helplessly experiencing your breathing feeling out of control. Here are the steps.


Imagine your lungs as having 3 parts. The bottome third, the middle, and top third. On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third. Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled. (remember the pauses) Repeat several rounds for a toatal of about<strong sb_id="ms__id389"><strong sb_id="ms__id390"> 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness!
[color="#0000ff">
Give it a try and see if it helps. Also post back and let us know what your doctor recommended for treatment. Please post with us anytime. Anxiety can be an isolating and lonely disorder to live with...but we are here to help, listen and support each other!:)[/color]

Talk to you soon,

Scaredy cat



Heyy well i tried what u said and it helps i wanted to k
Know
If this is normal i dont feel as nervous or anxiousn but im still hypervetalating
Is this normal? Anything i can do
To calm down i also feel hungryyy idk inneed help
Posted 3/5/2012 4:22 AM (GMT 0)
Yes, hyperventilation is very common to anxiety sufferers. Many feel it as shortness of breath, not getting a deep enough breath due to chest tightness, and others still, don't even realize that they are doing it...they simply shallow-breath on a regular basis.

All of these improper breathing techniques can result in various physical symptoms that can make you feel worse and worse.:(

If you keep practicing slow, deep breathing however, it will become natural and automatic again, and your anxiety should drop as well.:)

As far as feeling hungry...if your stomach can handle some food, then go for it! Low blood sugar will only magnify anxiety symptoms, so eat up!

I am glad that the breathing exercise helped you a bit..keep it up and keep posting too.

S.C.
Posted 3/5/2012 1:47 PM (GMT 0)
Hi Jimmybo
My heart goes out to you. I had anxiety through most of my teens which led to bouts of depression. I had other negative things going on in my life at that time which all led to some very dark thoughts of my own. It was hard but I did come out of it. It's great that your going to the doctor. It's something I wish I'd done. the earlier you can get on top of this the better. I know it can be a bit scary but don't be afraid to tell the doc everything that your feeling and experiencing. They've probably heard and seen everything especially when it come to anxiety type situations. You'd be amazed how common it is.
The breathing exercises SC put up are good. I use them all the time. I also find physical exercise really good for getting rid of some nervous energy. As bad as things might seem know they can get better. Hope things go well at the docs :)
Take care
Posted 3/5/2012 2:19 PM (GMT 0)

Scaredy Cat said...
Yes, hyperventilation is very common to anxiety sufferers. Many feel it as shortness of breath, not getting a deep enough breath due to chest tightness, and others still, don't even realize that they are doing it...they simply shallow-breath on a regular basis.

All of these improper breathing techniques can result in various physical symptoms that can make you feel worse and worse.:(

If you keep practicing slow, deep breathing however, it will become natural and automatic again, and your anxiety should drop as well.:)

As far as feeling hungry...if your stomach can handle some food, then go for it! Low blood sugar will only magnify anxiety symptoms, so eat up!

I am glad that the breathing exercise helped you a bit..keep it up and keep posting too.

S.C.



Focusig or having anxious feeling?

I feel like i breath really hard ita been 3 days ivee been focusin on how i breath this morning i would pay attention to it but the attention towards it would come and go and wen i really think of it i hyperventalate o can spend a whole think thinking of it and i cant sleep at night :( sometimes i feel sad does the breathig come from stress or having an anxious feeling ive been feelig real nervous alot and shaky can barley sleepp been 5 days so is this feelig comig from me being anxious and not relaxed or is it that i cant stop focusing on it help ive been really stresses aboutt it :(
Posted 3/5/2012 5:15 PM (GMT 0)
The anxiety starts the initial symptoms, like the breathing trouble...then your mind will focus in on it, because it is frightening and uncomfortable...the more you think about it, the worse it becomes...and on goes the cycle

The nervous shaky feeling is also a side-effect of hyperventilation. Your blood chemisty acually changes because the CO2/O2 levels get off...making you experience shaking, tingling, feeling faint, nervousness, ect...so you can see the anxiety=symptoms=more anxiety pattern, right?

This is why it is important to treat the anxiety, so you can stop the symptoms and feel better mentally and physically. The hyperventilation won't actually hurt you...your body will get enough enough air, even though it feels like it isn't,(actually it's got too much if you want to be technical about it) but it is a miserable way to live!

So see your doctor and between you, your parents and he/she, find the right treatment plan for you. When do you go? Let us know, and we will be here to support you in the meantime.:)

S.C.
Posted 3/6/2012 2:49 AM (GMT 0)
No matter how bad you think your breathing is, you are breathing fine. Just tell yourself that and visualize something or someone as you breathe because just focusing on the breathing itself as you pace it sometimes makes people freak out more. It used to for me. Visualize something.

I think of my grandfather.
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