How to Overcome Anxiety?

Hi all,
Yesterday and today are very sunny days in Germany.
We had some barbecue, friends here and today I started work again (just three hours daily).
Nevertheless I feel depressed. T now for five months. It's not louder as usual, but on those days I am looking back to the times without T instead of looking forward to habituation.
I have a great life, but struggling today.
Any advice how to overcome anxiety?
TIA, Martin

 

Martin, I've had T about the same length of time as you, and I alternate between depressed and hopeful. From what I've read on this site, it seems to take quite awhile to habituate. Probably depends on the severity of the T as well as the personality of the person suffering. Some people rely on anti-depressants, and I am considering going that route myself. Right now, "one day at a time" is my motto!

 

I started taking an AD Trazadone. It's been helpful for sleep, but what I do notice also is that my mood is a bit better. I think it is a weak anti-depressant though, but I take it mainly for my sleep issues. I like to drink a lot of chamomile tea. It has a calming effect on me. Try getting out in the sun for a walk or jog as any exercise will lift your mood and reduce your anxiety.

 

@DebS: Yes, we will go this route together.
@patty: I took 20mg Mirtazapine. That helps for sleeping.

Maybe the past days were just bad since I had a gastritis which was very painful.
And I guess it was caused for psychomatic reasons since I am still in a burnout phase combined with my T. But today I started working again a little bit and it was fine.
So trying to get my life back, but must be patient.

 

I can't WAIT for spring...this has been the longest and most depressing winter ever! And we're expecting another big snowstorm on Wednesday. Everyone I meet is just so sick of it. I think some warm temperatures and sunshine would go a long way in lifting my mood!

 

Last winter was bad in Germany. 6 months cold, dark and snow. This winter is the complete opposite. 20 degrees here which is not normal. So indeed I am oftentimes outside for walking, coaching my soccer kids, sitting on the balcony or sometimes jogging.

Deb, wishing you spring comes soon.

 

We are buried in snow in Canada. Vancouver is a little better, but about 10 days ago, we were still snowing. Wow, I look forward to 15, and 20 will be heavenly, Haha. I'll pray hard. It helps when it is warm and sunny to walk or jog outside.

For mild anxiety, you can ask the doctor to prescribe a benzo like Ativan. I carried them in my pocket in case I needed them back then. It is addictive, so use it only as required. For longer term, I took AD like Prozac & Amitriptyline. They can be stopped anytime. They helped my panic reactions back then. But I guess the best medicine for me now is just 2 folds - going outdoor to enjoy nature, hiking, fishing etc., and change to more realistic & positive thinking by avoiding the trap of cognitive distortions (as in CBT). These two help me live a normal, enjoyable and productive life. I was all drugged up when T first hit, but now I am drug free. I learn to accept T as part of my being and my brain has hardened to the ultra high pitch T so it didn't bother to pay attention to it, and will just fade the ringing out of consciousness. There is light at the end of the dark tunnel. Keep up the hope. God bless.

 

Hi Billie.
It is always great reading your replies. It is really how you react to something.
I was just outside for a walk and I had some minutes where I didn't care about T. I felt completely different and better during those minutes. So once we no longer react to T and accept it, things will be better. But easier said than done.

I don't want to take any more meds. My liver doesn't like them and I already take an AD. But I also have Tavor in my pocket, a benzo.

For CBT, I currently read the tinnitus book by Henry and Wilson and also the book referred by you by Edward Tolle.

So hopefully my brain hardenes to T, too.

Best regards from sunny Germany

 

The best thing I ever did for my tinnitus was a course called Mindfulness Based Stress Reduction (MBSR). It was actually started by a doctor at the University of Massachusetts for people with chronic illnesses. His name is Jon Kaba-Zinn, you might have heard of his book, Full Catastrophe Living. The course puts you through an intense meditation practice, which has a huge positive impact on many different facets of your life besides just the tinnitus. Basically, it helps you deal better with whatever life throws at you. I also found acupuncture really helped with getting my stress level down (unfortunately it didn't make the tinnitus any better). Yoga too. I know it's hard to accept going into management mode when you just want the T to stop. But that's why mindful meditation helps - it teaches you how to work with what's present instead of always focusing on the past or future.

 

@Martin,
Congratulations on getting back to work. Got anything in life that you enjoy? hobbies? Try it.
Work hard all day, come home and have a cold beer. Sleep good, that will get your energy back.
Good to see you working, back to your normal life.

 

Hi James.
Yes. I try doing some work. I am not very productive.
Still struggling a lot with anxiety and being no longer the one I was before.
It is hard accepting for the moment that I am not as productive as I was before (before my burnout and T onset).
My company gives me all time in the world coming back.
I must see the positive things, that for example I can sit at the computer again for work (although not being that productive). So I must be patient. Sleep is luckily good for me. It is all about the negative thoughts in my head and the chemistry which is not balanced again in my body.
BR, Martin

 

Hi TinnitusGirl.
I have a book here about MBSR and attention control. Started with it already.
Will do some more work on this.
Thanks,
Martin