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Anxiety/trains.
Former Member
Posts: 1,876,323 The Mix Honorary Guru
Hey guys,
Recently my anxiety has been quite bad. I'm having a few panic attacks every day at the moment, which is quite scary. I used to only have panic attacks if I was in an enclosed space, a very busy place or felt quite agitated in general.
They've been so random recently, though. I'll be sat there and suddenly I can't breathe very well and it gets worse from that point onwards. I can't always figure out what's triggered it at the moment.
I have to catch a few trains alone soon and I'm already freaking out about it. Only recently, I caught a train alone for the first time ever and I just about managed that - and I was going from and to somewhere I kind of know.
This time I'll be going to and from places I don't really know which is already making me panic. Then I'll be alone on the actual train, which is an enclosed space, so that's making me panic - and the journeys are quite long. If I'm already panicking now, I seriously dread how I'll be on the day, especially given the fact I've been having much more panic attacks recently.
If I can't do it on the day then I'm not going to make myself but I do want to try because it's for good reason.
I was wondering if you guys have any tips on how to deal with bad anxiety? Usually I find deep breaths help more than anything but at the moment it's just making me notice more that I can't get air in (or at least that's how it feels). Also, do you have any tips on how to make travelling easier, apart from headphones or a book etc. I realise there's probably nothing else that might help but I thought it was worth a check anyway.
Recently my anxiety has been quite bad. I'm having a few panic attacks every day at the moment, which is quite scary. I used to only have panic attacks if I was in an enclosed space, a very busy place or felt quite agitated in general.
They've been so random recently, though. I'll be sat there and suddenly I can't breathe very well and it gets worse from that point onwards. I can't always figure out what's triggered it at the moment.
I have to catch a few trains alone soon and I'm already freaking out about it. Only recently, I caught a train alone for the first time ever and I just about managed that - and I was going from and to somewhere I kind of know.
This time I'll be going to and from places I don't really know which is already making me panic. Then I'll be alone on the actual train, which is an enclosed space, so that's making me panic - and the journeys are quite long. If I'm already panicking now, I seriously dread how I'll be on the day, especially given the fact I've been having much more panic attacks recently.
If I can't do it on the day then I'm not going to make myself but I do want to try because it's for good reason.
I was wondering if you guys have any tips on how to deal with bad anxiety? Usually I find deep breaths help more than anything but at the moment it's just making me notice more that I can't get air in (or at least that's how it feels). Also, do you have any tips on how to make travelling easier, apart from headphones or a book etc. I realise there's probably nothing else that might help but I thought it was worth a check anyway.
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Ah - managing anxiety can be so tough - it makes it twice as hard when you don't know where it stems from, or what is triggering it. You've got a few things that set it off down - like being in an enclosed space, as well as being alone, which is a good thing - because if you can predict what might set it off, you can be prepared and have some things up your sleeve to try and help you.
My suggestions for you would be - would it be possible to get someone to come with you (even for a part way of the journey?).
If that's not realistic have you thought about contacting the train company you are going with and letting them know about your situation? I mention this because - I had a friend who's brother had autism, and for a while, they wouldn't let them go on the train alone (they thought he might get off at the wrong stop) and so they let the conductor know, and they kept an eye on him, made sure he was ok, let him know when to get off at his station etc. People can be a lot more supportive, than you think, if you let them know what is going on. Its something to think about anyway. :yes: That way if you do start feeling like you are getting too anxious, you can let them know and they can support you (you may feel reassured that you're not alone and if you do freak out, there is someone around who knows your situation and can try to help). :yes:
I had a look at tips for coping with anxiety whilst traveling - and I found this good technique:
Progressive Muscle Relaxation. It helps calm you down by bringing your attention to the physical world and to your physical body. And you can do it standing in line or siting down–anywhere.
A basic example is as follows. Make a fist and squeeze your hands tight for 3 to 4 seconds, then release. Next, flex your forearms for 3 to 4 seconds, and release. Then do the same with the biceps. Cycle through these muscle groups a few times over and your thoughts will find themselves out of your fast moving mind and into the physical world.
So you might want to give that a try if deep breathing isn't really working out for you?
Is there anything you could bring along with you on your trip that makes you smile/has good memories? Could be a diary, picture, some clothing that makes you think of a happy occasion - you could give it a squeeze, or hold it when you feel your anxiety building up.
Remember to bring something to eat/drink as well to keep your blood sugar balanced out - which may help you too, especially as you mentioned it was quite a long journey.
I hope that helps you
Thanks for the suggestion hiccup but it's only a day so I don't want to be taking my laptop.
Please can you edit that post..
No worries! Easy mistake to make
thank you though
Let us know how it went :yes:
x
Good luck :*hug*
When is your train home?
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" So I say thank you for the music, the songs I'm singing, thanks for all the joy they're bringing, who can live without it, I ask in all honestly what would life be? Without a song or a dance, what are we? So I say thank you for the music, for giving it to me "
'' It's a beautiful day and I can't stop myself from smiling "
When I've felt panic attacks come on in the past, I've found getting down on the floor/bed and lying on my back the most helpful because it forces me to concentrate on getting my breathing in line. One hand on the diaphragm, one on my chest and concentrating on getting the breaths in through the diaphragm as opposed to the chest.
I don't know whether you've had any kind of treatment for panic attacks in the past, but one thing I was taught was to practise the breathing as much as possible in situations where you are relaxed e.g. just before bed because if you can master it in those situations, the deep breathing becomes second nature and kicks in when your anxiety levels start rising. I think I still have the worksheets somewhere, so I can send them to you if you want. I know that's a kind of longer term thing than right now helping, sorry.
I really hope you can find some calm away from panic attacks soon.
Is your problem just trains, or public transport in general?