Anxiety advice

Yeah I have had that. I think we so aware and used to struggling maybe it’s almost hard to not. But I’ve had just anxiety and no thoughts.

I had this today its weird its like almost uncomfortable to not have thoughts so you try to think thoughts haha

Greetings! Yeah meds make it worse good thing you stopped them! When I’m anxious especially when I’m doing an exposure I am usually like staying somewhere safe (like my bed, I love my bed) and I put myself in a thick blanket like a literally burrito and cry my eyes out and sobbing till I fall asleep like literally till my body gets tired and exhausted from so much anxiety then the next day I realize it wasn’t even that deep lol. But If the anxiety is during daytime and its so extremely high like you mentioned… maybe like change your body temperature such as splashing cold water on your face, hold an ice cube, or step into a cool shower, this is when your heart is reaching and like the physical shock activates the mammalian dive reflex and forces your heart rate to slow down. You can also do breathing exercises such as slowly through your nose for 3 seconds, hold for 2, and breathe out through your mouth for 4 or 5 seconds (that didn’t helped for me but maybe for you) Ground yourself, look around and name 5 things you can see, 4 things you can physically feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste because this pulls your focus away from racing internal thoughts and back into the physical room. Do a short burst of intense movement like jumping jacks, push-ups, or a fast walk around the room to release trapped physical tension (do NOT smash your head against a wall tho, speaking from experience that only made it worse) Here’s what to a void RIGHT NOW: do not fight the physical sensations because trying to force panic away or struggling against the feeling often signals to your brain that there is actual danger, which makes the symptoms peak higher (and we clearly don’t want that especially with OCD). Instead, acknowledge that it is uncomfortable, temporary, and not physically dangerous. Avoid caffeine and nicotine (if you smoke, if you don’t good don’t start just because ur stressed) cuz both substances stimulate the central nervous system and can mimic or worsen high anxiety (and prob passing out) and lastly do not isolate completely if it fuels spiraling: If being alone makes your thoughts louder, reach out to a trusted friend or family member just to hear a calm voice, or you can text me. I will always be there for you! Stay safe (and btw I know this post is from a while ago but just in case you get anxious again maybe this message would help love yah take care <3)