I am really in a complete state at the minute, I feel like I am teetering on the edge of a cliff top - and i dont like it, I want to feel safe but I am not....I mean I am irritable, cant concentrate, shakey etc and I hate hate it! I think I know why (I am supposed to be taking a youth group on an outing tomorrow evening - why did I give them that option - I am a complete idiot to myself sometimes)...

I just dont know which way to turn, I hate myself for being like this....

Argggghhhh

FORD

May I suggest at the moment that you take a breath in through your nose to the count of 5 and a slower out breath to the count of 7 or 8. Do this a few times to try and slow your breathing down. With each out breath repeat the words relax and try to relax the muscles in your shoulders and arms by allowing your shoulders to drop. Notice the tension you are holding in your body and try to relax them. This is not easy, but with practice it can become automatic in times of stress. Cognitively you can try some positive self talk. Instead of focussing on what you feel you cannot do, try to turn it round by telling yourself that you can do it and you will be ok. "I can handle it." Repeat this to yourself a few times. I hope this helps.

Breathing is hard enough it feels like I have someone sitting on my chest.

It is hard when you sit in an open office to try and pretend your ok when inside your head you are in a mess!

Relax - theres a word that I dont understand what does it mean and what is the point?

Maybe it is just me being totally useless again (but I cant see how breathing is going to help it is not going to miracleously change anything!)

Sorry if this sounds like it is being written in anger - just dont know what to do!

FORD

Ford, the idea behind the breathing is that it calms you down physically. When we become anxious, our heartrate tends to go up and our muscles are tense etc. - that in itself can make the anxiety feel ever worse. Concentrating on breathing can help to clear your mind and help your body settle down.

If you'd like to try a visualisation you could imagine breathing in white light that surrounds you with something calm and positive - and breathe out all the negativity in you.

I understand that when you are feeling so anxious that a suggestion to relax can arouse irritability. Ford I have also suffered with anxiety attacks in the past. I had an anxiety disorder that would result in panic attacks. What you are feeling at the moment is a desire for this to go away completely. My suggestions about breathing is not going to take the feeling away completely, but it can help to lessen the feeling. I think you feel like breathing at the moment is like someone sitting on your chest and this is because you are breathing rapidly from your chest and not from your stomach. As much as is possible please try the breathing I suggested, this way you are expelling the large quantities of oxygen you're are taking in which is what is known as hyper ventilating. This will maintain your anxious feelings, but if you try to slow your breathing down by what I suggest it will help eventually, even if it does not take it away completely.