How can I learn to manage my anxiety?

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I am a trettiotvåårig woman who is very easily stressed. I live with my 1,5-year-old and partner, have a full time job that I like very much. My life is pretty ”normal” on the basis of a stressperspektiv, many parents can probably testify that you feel constantly stressed out. But for me I feel stress levels are often excessive.

I notice for example that I have often, sadly, becomes extremely stressed, to be with my children. I have previously been diagnosed with generalized anxiety disorder, GAD, and has always been generally difficult for the stress, the crowds, doing several things at the same time and uncertainties.

Since I had children has the stress increased exponentially, some days I can barely be with my children.

got child has the stress increased exponentially, some days I can barely be with my children because I cant stand to be superstressad over a simple thing like cook a dinner for him (then you have to keep an eye on him, partly on the food and it seems to be too difficult for me). My child is a year and I know that the one-year-olds are unpredictable, but how shall I learn to deal with it? Have tried to dig into the reasons why I get stressed over so much, but no success.

you can manage oroskänslor and anxiety

Sometimes keep it in the whole days, and it doesn't matter if I'm alone or with my partner: this weekend we were in a zoo the whole family and the son would sleep in the wagon. I was sitting on needles the whole trip, afraid that he would wake up, afraid that he would smear down the track, afraid that we forgot the diapers, or money, or a extratröja. When we arrived, I was stressed out that there were so many people, that the son would not have much fun, that my boyfriend would not be fun, that her son would turn out, that we would not get to see anything before it got dark, we would not get home in time before the son became whiny and so on and so forth. When we got home I was completely exhausted by having had a maximum of stresspåslag in five-six hours and had to take a calming tablet. This, therefore, of an outing to a zoo, two healthy adults with a regular child... It feels unreasonable.

Need advice and tips on how I can learn to not be so incredibly stressed out by everyday situations and so that I can appreciate to be with my children.

Hi! It is reasonable to believe that it's happening to you is that the problem with the generalized anxiety that you seem to have had earlier in your life has been reinforced in your new role as a mother of small children. I get the impression that your anxiety that it proves to now the closest has was taken by surprise in its intensity, and is even more exhausting for you than it has been in the past.

it is a challenge for anyone to be a parent to a small child, which there almost always is an undertone in all the fun that happens of concern over what would happen to the child. But for those of you who are particularly vulnerable to the concern can probably such a casual föräldraoro unfortunately easy transition to a much more intrusive and svårstyrd such.

learn to not be so ”extremely stressed out by everyday situations” and that way be able to start to appreciate even more that ”just being” with your yearling. I think that the answer to this reasonable desire is that you begin a psychotherapeutic treatment of your general anxiety disorder. In your new role as a mother, it is enough so that you need to learn some new strategies to be able to relate yourself to your orostankar, and become even better at to be able to manage your anxiety in a way that makes you not need to feel so at the mercy of the. In the variant of psychotherapy that is recommended in generalized anxiety disorder, cognitive behavioral therapy, or CBT, it is precisely this which is the focus of the therapy.

this happens in the brain during stress

I'll just give a few tips on how you can go about finding such help. But first, let's discuss a little bit about what generalized anxiety is, and what you experienced during the weekend in the zoo probably can be perceived as anxiety out of precisely that kind.

is one of the so-called ångestsyndromen, such as on the other is social anxiety, phobias, and panic disorder. Those who have generalized anxiety disorder talks about anxiety as a constant companion in the form of orostankar over the most part, from the everyday things that you accomplished, rationally realize really are trifles to the life-changing such as that no evil can happen to even the near and dear ones, or for yourself. The thoughts of this latter battle circuits often about illness, accidents or social calamities.

these constantly emerging and intrusive orostankarna is jarring, gripping, frightening, and makes you feel like you can rarely feel calm and relaxed. This also turns into an obstacle for being fully present in what happens, from reading a book or conversing with a friend. Or that you tell if, one day in djupparken with your child.

Here, we approach a different aspect of generalized anxiety: Even if, as the injured feel that you are not in control of their anxiety, so one can sometimes get the experience that the environment is disturbed by the concern that one shows up, and to be perceived as generally difficult in its own way to react and behave in the family, among friends and at work.

been there early, many already in childhood. And all because they can recur more and more frequently, becoming increasingly more widespread and affect the daily life – a generalized anxiety disorder has occurred.

Unfortunately, it is common that those who have generalized anxiety disorder do not seek help, and when it happens, it is often for the consequences of the anxiety.

Not infrequently, a habituation to the anxiety: You are certainly fully aware that the anxiety you feel is excessive, and one is disturbed by it, but you understand it anyway as it ”is well so here I am.” Unfortunately, it is common that those who have generalized anxiety disorder do not seek help, and when it happens, it is often for the consequences of anxiety, such as disturbed sleep, or muscle pain (such as the constant turmoil can result in).

the Early warning signs of burnout

For generalized anxiety disorder, or GAD after English Generalized Anxiety Disorder, there are effective treatment today, even are becoming increasingly available. I think, as I said to you now are in a position where it can be wisely and generously to help for you to get better control over your anxiety by going in cognitive-behavioral therapy, or CBT. There are different ways to get access to such. One possibility is that you contact your gp, and ask if they offer such treatment by a psychologist or psychotherapist, which is beginning to be more and more health centers. Of course, you can also search for a private practice psychologist or psychotherapist on the net, but be attentive to the person you are is licensed and has the direction cognitive behavioural therapy. This option is slightly more costly, but usually are CBT therapies rather short.

are you looking for a therapy of this kind on the net, so-called internet-based psychotherapy. I also want to mention that another recommended treatment is to combine psychotherapy with drugs. The most common is the so-called antidepressant drugs, which have proved effective even at some ångestbesvär.

Therefore, it is common with anxiety in the morning

But you can also do a part yourself. My advice to you is that you read the självhjälpsboken "Free from worry, anxiety, and phobias" by psychologists Maria Farm and Håkan Wisung. It contains advice and techniques from cognitive behavioural therapy to learn to use on their own, including generalized anxiety. For example, you can learn how to control your anxiety by introducing what is called a daily orosstund, and read about how you can use different techniques to become more consciously present in the moment.

Liria