Things that help with Heartrate, Sleep issues, Anxiety

I can’t do meds. I’ve tried twice and both times I’ve had worse panic attacks than no meds. So I’ve learned to manage my attacks without meds.

For me, I started by learning distraction techniques. Deep, slow breathing. Finding a hobby that would refocus my attention elsewhere. Removing myself from the current situation causing the anxiety. All of those are a great way to start. Eventually, I worked my way up to resisting the urge to “flee” when an attack would hit. I made myself stay put and keep doing whatever task I was doing at the time. The more you do that (and it will take many, many repetitions), you become desensitized to the fight or flight response. Your body learns that the attacks aren’t anything to fear, you will make it through and be just fine.

This has not eliminated my panic attacks. But, it does make it easier for me to deal with them when they occur, and I don’t have the massive fatigue after an attack that I used to have.

Night anxiety was a big one for me. For that, I found some guided meditation videos on YouTube and would pop in some earbuds and try to relax to those. Typically I could fall back asleep within a few minutes.

Hopefully this helps!

Yes, I have often awakened with a fast heartbeat. I went to doctor and my heart rate was 109, ekg was normal. Blood pressure was high so I was put on a beta blocker along with xanax. I'm on a low dose of Coreg to block the excessive adrenaline. All panic. It still happens from time to time but not to that extreme. Getting out of bed and walking around a little helps or I just lie there and wait for it to pass. I find taking a shower or maybe even having a snack can alleviate the anxiety. As you probably know, a fast heartbeat or a pounding is a classic sign of anxiety.

gadamsgrega2 said:

Hi there, I'm a newbie on this but not a newbie to anxiety. I've been reading a lot of comments on this about what people are going through and can totally relate to many. My anxiety attacks came on back about 12 yrs ago then suddenly vanished for the next 10... then the past couple of years they have come back. I'm a 45 year old athletic male. I enjoy working out, I have a regular 8-5 day job.

Certain times of the day they come on for me, usually 11am then again around 2pm in the afternoon... then sometimes just an hour before bed.
I've noticed if I sleep well at night, I'm fine during the day and feel good for the most part. But the days I get poor sleep... That's when the struggle happens and get all the symptoms.. I've noticed when I start getting them too severe, I step out of my job for a moment or walk around. I was reading something how putting cold water on your face helps change mood almost instantly. That and doing a walk...

What are some remedies you all use besides getting on medication? I'd be curious to hear so of the instant fixes you all do... I'm sure a lot of you are experts at diverting by now...

And as for sleep at night, do any of you get woken up to anxiety or the rapid heartrate?

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I too have anxiety. Have for many years. My anxiety comes on at irregular times but almost always can expect increases in attacks during times of high stress at work. I am a self employed diesel mechanic, and let me tell you, stress occurs often! I am 46 yrs old, I too am athletic, well, I work out religiously, but am not quite ready for a spot on the basketball team. Lol. The scariest anxiety I have is the sudden wake ups to an anxiety episode! Those are always bad. Because you are typically very confused, groggy, and feels like the reaper has arrived. Some of those typically land me in the er. My anxiety seems to peak at the end of the day before bed time. I work long hrs. I hit the gym on my way home, for anywhere from 45 mins to 1.5 hrs. If I work very hard, my anxiety usually is very mild. And if I miss the gym for several days in a row, my anxiety will peak. As far as sleep, I typically get 5-7 hrs a nite. It doesn't tend to have an effect on my anxiety so far as I can tell. But I can say, last nite I got almost 9 hrs, have a son in hospital and its actually quite minor but will b there for several days undergoin a few more tests, we got home at 3am and my wife let me sleep in until 11:30 am at which time I went straight to work. More or less sleep seems to not affect me like it does others for some reason. 3-4 hrs I'd say just makes me more tired but I'll still hit the gym those days too. I wish, I could stop the sudden wake ups with anxiety tho. Those are freakin scary and at my age, heart attacks or strokes are more likely than they were earlier in my life with anxiety so that acknowledgement alone can make it worse for me. I have a wonderful wife who also suffers from anxiety. My middle son who is 26 does also and all 3 of her kids experience it. I've often wondered if just the anxiety being so prevalent in our household makes it tougher for us all. There is never a day when all of us are just fine. If one gets an attack, it's like you can sense it in the air and bam! Everybody is freaked out. During nice weather I hope on my harley davidson dyna fxd and get some wind therapy! Which does help me tremendously but my wife is a mess worrying about me until I get home. Let's face it, folks aren't watching for bikes and we are in danger every single ride! Hunting used to help or anything to do with our race cars. Assembling a new engine or just doin anything to a hot rod used to b so calming. Those things don't help like they used to. I've actually sold off most of my car projects except a 66 Plymouth belvedere race car and a couple of engines left. This yr, I've started experiencing dizziness. It started off with a spell of quite intense vertigo that gradually got better over about a period of a month or 6 weeks I'd say, but the slightly woozy, nausea feeling will linger several days a week and that sets of anxiety attacks too! I want so badly to live a normal life again. But how? I go to church, I am in the gym, have more money than I've ever had in my life, our kids are doing fairly well, why can't I fight stress off? I just want to b normal, live normal, be in love with my wife and family and live out the rest of my days in peace and harmony. But how? I dream of riding my harley to the ocean. Just hop on my bike, and ride until I see water! The sights and sound of the ocean is so calming and peaceful. I have a sound app on my phone and it has the sounds of the ocean. I listen to it often and daydream. We love tybee island Georgia. The beach there is so relaxing. I've often wondered it I could live there anxiety free. I'd love to try.

In terms of the instant fix...if I’m awakened by anxiety, I usually hit the shower. Alternating hot and cold water really makes a difference. It shocks your mind and body. Also, lying on a bed, if possible, and turning the ceiling fan on high. It will cool your body down and really helps. This works better in cooler months. It’s really great that you’re med-free!


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gadamsgrega2 said:

Joe, you and I are the same age - 46! And looks like you and I have the same dang anxiety and sleep issues... wake ups etc... I too am athletic... hit the gym 5-6 days a week. Man, it's cool to know someone out there is on the same path as I... You hang in there bud... good days are coming... No meds either!

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Yeah. I have good days. Never too many in a row tho. I'll never have a week straight of good days. Maybe someday. If I miss the gym 2-3 days in a row my anxiety will start to creep up on me. Some days I work really late or something comes up and I don't get to go. I pay for missing too! In anxiety.