[Rudgar997]

Hi everybody, I'm new to this forum and this is my first post so please bear with me.
I am just looking for a way to get some things off my chest, share my story and hopefully get some advice.

My story:

I was always a worrier, but last summer i started to get random palpitations which scared me in the moment, but I didn't think too much about them.
So, one night, because me and my friends have a tendency to drink too much when we're partying, I came home really drunk and fell asleep, but after like half an hour i woke up gasping for air, like my throat is closing, very strong adrenaline surge and fear... somehow i calm down, try to sleep again but every time i begin to fall asleep it's as if i forget to breath in and again i wake up with adrenaline. that was 15. 12. 2017. , official date when anxiety entered my life. I began to feel mildly agoraphobic, started to withdraw, but then again i forced my self to go out and meet people or just walk, exercise. I cut caffeine and alcohol for three months back then to se if it will help, and yes, helped a little, but not too much. Just as i started to think im better, anxiety came back even stronger, and it loosened up just recently, but i have been feeling depressed lately, feeling the urge to cry, waking up drenched with sweat and thinking negative thoughts, thinking of suicide (just thinking, i'd never do it).
One of the biggest problems is also persistent insomnia that follows me constantly already a year.
I just want some reassurance, tips, how did you overcome this, please help, i'd like to feel positive but hopelesness and fear overwhelms me.
btw no money for therapy, and also moving abroad in two weeks so language is problem.
every response is greatly appreciated
thank you all

[Blue_Bird]

Could you try to either buy or check out from the library a book for dealing with anxiety?

I just recently checked out "The Anxiety and Phobia Workbook" from my library.

If not, you can find a lot of tips and coping skills online if you google things like "coping with anxiety" "coping with panic" etc

[Skeezyks]

Hello Rudgar: I noticed this is your first post here on PC. Welcome to PsychCentral! I hope you find PC to be of benefit.

You mentioned you're about to move abroad & that language is a problem. You also mentioned you've always been a worrier & that you've been struggling with insomia for a year. So my thinking here is that perhaps your impending move is aggravating your normal level of heightened anxiety. Anytime you see a list of major changes in peoples' lives that are anxiety producing moving will be included. And you're not only just moving; but you're moving abroad to a place where language is a problem. This pretty-much has to be anxiety producing I would imagine even if you don't recognize it consciously. Plus, anxiety is a prime cause of insomnia. And, if you're not sleeping well, that reduces your ability to cope. It can become a vicious circle, so to speak.

You mentioned you don't have money for therapy. Here are links to a bunch of articles, from PsychCentral's archives, that offer tips with regard to things you can do day-to-day to manage anxiety & stress. Hopefully there will be some suggestions in these articles that will be of some help:

5 Tips for Managing Anxiety During Transition

9 Ways to Reduce Anxiety Right Here, Right Now

15 Small Steps You Can Take Today to Improve Anxiety Symptoms

Top 10 Lesser-Known Self-Help Strategies for Anxiety

11 Tips to Help Manage Anxiety

https://psychcentral.com/lib/15-tact...dium=popular17

https://psychcentral.com/lib/the-fir...ise-you/?all=1

https://psychcentral.com/lib/12-ways...dium=popular17

https://psychcentral.com/blog/3-prac...-anxious-mind/

https://psychcentral.com/blog/how-me...helps-anxiety/

https://psychcentral.com/blog/using-...o-reclaim-joy/

https://psychcentral.com/lib/yoga-fo...ression/?all=1

https://psychcentral.com/lib/20-tips...e-your-stress/

https://psychcentral.com/blog/10-pra...dium=popular17

[Rudgar997]

Hey, thanks for replying and resources provided!
I tried to inform myself as much as i could about anxiety in the past year, and the most helpful thing I found for myself is Claire Weekes's approach on complete acceptance. And although I don't fear my symptoms to the extent I feared in the past, there is always that annoying lingering anxiety in the back of my mind, especially when trying to sleep. I wake up in the middle of night feeling uneasy, and even tho I can cope trough the day and ignore all symptoms because they what they are - just harmless symptoms, somehow they always manage to appear unconciously when I'm sleeping. That's a big problem.
I think a lot of my anxiety is also situational, and hope that moving will resolve at least part of it.
Does anyone have experience with acceptance method in rl, and how did it work for you personally?
(btw sorry if i sound confusing, english is not my first language and i fail to express myself properly. Also please ignore my lack of experience with this forum.
Thanks!