My thoughts are causing my anxiety and panic and I don't know how to make them stop

[peaceandquiet]

My my main withdrawal symptom is anxiety/panic which makes it so I can't sleep.

 

If at any point during the day I am feeling ok, all I have to do is THINK about not being able to sleep, like imagining myself, lying in bed unable to sleep, and I will IMMEDIATELY feel a rush of adrenaline, start panicking.

 

So basically is it literally my THOUGHTS that make me start to panic.

 

Is this withdrawal or is this a mental problem that I have and need to fix. But I don't know how. I am so desperate for this panic to stop. If it is part of withdrawal I guess I can deal with it as it will pass.

BUT my fear is that it is something I am doing to myself, like some sort of obsessive destructive thoughts.

[Elaine5]

Hi, maybe it could be helpful to challenge that negative thought with a positive one like the image of you being comfy in bed or waking up peacefully etc. 

[Onmyway]

@peaceandquiet Cognitive Behavioral Therapy is based on the premise that our thoughts cause our feelings and mood changes. 

You can read up on it here: 

https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/cognitive-behavioural-therapy-cbt/

 

The best book that I have seen is the original -  "The Feeling Good" book by David Burns. There are more mindfulness based ones now but I don't know which one is best. There are multiple techniques that can help you deal with these thoughts and they are examined in the book. You can also find free resources online such as worksheets. 

 

OMW

[MarliesDutch]

Sounds like the withdrawl makes the anxiety bigger. So yes there might be some anxiety, but the withdrawl can probably worsen it and make it like it’s taking over everything.

 

Maybe it is helpfull to focus on a part of your body that - in that moment - feels safe. Like your right lower arm, or  ringfinger.
 

For example: when you’re at the dentist in the chair, tension might built up and you actually don’t feel the back of the chair anymore. Like the body is saying: this is scary!

Relax your body, feel the chair and ask yourself: can I feel my feet? Can I feel my right toe? And the next? Etc etc. Takes your mind of tension or thoughts. And take a deep breath.

 

So when you’re in bed, try to focus on a safe part in your body. Could even be your right earlobe. How does it feel? Warm, cold, soft, round, spiky, etc etc.

 

Or name 5 things you see, 4 things you hear, 3 things you feel (not in your body, but things like a fold in the bedsheet), 2 things you smell and 1 thing you taste.

 

Or practice box-breathing: 4 counts in, 4 counts hold, 4 counts out, 4 counts hold etc etc. 

If you can, expand breathing out. 

4 counts in, 6 counts out.

Breathing out activates the parasympathetic nerve that’s is like the ‘brake’ in the system.