Help with coping methods for GAD/OCD/Panic attacks?

Hey there, I'm a new member who has recently been diagnosed with anxiety/panic disorder and I'm looking for some help with coping.

I'm 20, currently going to college in Georgia, and seeing a therapist. I've been trying to make an appointment with a psychiatrist/doctor because my therapist thinks I need to take medicine to help me but she can't prescribe me anything. She has also agreed with me that I should get a dog as an emotional support animal, which I'm in the process of doing, but I need a letter from the psychiatrist for that as well.

I first noticed my panic attacks about two years ago, though I feel like I've had anxiety issues for much longer and just didn't know what they were. So far, they've only been getting worse; I used to have them only every couple months when I was REALLY stressed out, like when traveling or moving out of my house/dorm, but now they happen at least once a week. They last from 30 minutes to an hour or longer. The only way I know how to cope with them is to lock myself in my room and blast music or watch my favorite TV show, but even that doesn't seem to help much. I've tried breathing exercises, positive thinking, and trying to think of a "happy place", but none of them really do anything.

I also have a lot of OCD tendencies; if my apartment is too messy (i.e. sink full of dirty plates, bottles and wrappers on the table or floor, my roommate's things left out in the common space) I have to clean everything immediately and I can't stop until everything is put away or thrown away. If people come over and move chairs/pillows/blankets/etc. and don't put them back, I go nuts and have to put them back exactly how they were, even if they'll only be moved again in a minute. I don't even consider myself a neat freak, but that might be because my dad freaked out when I had so much as my sketchbook left out on a table at home, so I was "messy" according to his standards. I also have to have my environment look a certain way; if it isn't aesthetically pleasing or arranged well, it'll drive me crazy until I change it, and if I can't change it it will give me anxiety even if it's something as small as an object on a shelf. It makes me feel bad to be so obsessive about things because I end up getting irritated at my roommate/friends if they don't clean up after themselves or mess up my space. I also have to plan out EVERYTHING, down to what I'm going to do in free time at home. If someone asks me to do something last minute, I have to say no even if I want to do it because I get a spike of anxiety trying to suddenly rewrite all of my plans for the day.

I also just have general anxiety doing everyday things; for example, I often leave my apartment 20-30 minutes earlier than I'm supposed to to get to class or an appointment so I know I won't be late. I worry about things a lot and I have a lot of trouble focusing, especially on my schoolwork.

Sorry this is so long, I'm just feeling like I'm at the end of my rope here and wanted to give enough information about my anxiety; I really need some other coping methods because right now I'm just zoning out, listening to music, and can barely focus on writing this post even though I have a test to study for. I know meds and my dog will help once I can get them, but that might be another month or two and my anxiety is getting worse by the day.

Hi WG and welcome!

I am sorry to hear of the OCD challenges that you are currently dealing with. I know this can be frustrating, isolating and all around difficult.

Glad however to hear that you are working with your mental health care professionals for help! I really believe that you are on the right track for your recovery...and that these efforts are going to give you a big payoff!!

For now...check out our Resources here for all sorts of info and self help material. ..

https://www.healingwell.com/community/default.aspx?f=9&m=104206

There are sites specifically for OCD, as well as general stress relieving exercises that can reduce the OCD compulsions.

Have a look and give some a try.;)

Keep posting here with us as well. We understand and care...and support is key!!

Scaredy Cat

Hi

Good to meet you and a big welcome to the HW anxiety/panic forum you will find good support here from the members who will be able to relate to what you are going through so keep posting and keep us updated with your progress.

Sorry to hear you have been having problems with anxiety and OCD I know how tough they can be to deal with but like SC mentioned I am pleased you are working with a therapist and looking for a pdoc to find out about medication as they are the best people to speak to.

The good news is that there is lots that can be done to help with your anxiety and OCD such as taking medication and doing some type of talking therapy such as CBT or Mindfulness which teach you coping strategies to help you manage your anxiety better.

SC has also posted some great links so do check those out you will find them useful.

Hibee