Advice for bathroom anxiety?
So to keep it simple, I have some pretty bad anxiety while in the bathroom, specifically MY bathroom. The instant I sit down on my toilet I feel a sense of dread and my heart pounds. But when I go to the bathroom in a public place like a store, hospital, or restaurant, I'm fine. I don't understand why being in my own bathroom scares me so much. Does anyone have advice on how to make it easier for me?
Hi there!
Thank you for sharing what you’re going through right now.
Based on what you write, it sounds like whenever you use specifically your own bathroom, you feel intensely anxious, which must make the very necessary and frequent process of using the bathroom incredibly challenging and uncomfortable for you. Just on that, this has to be considerably difficult for you to cope with.
Generally speaking, when we feel anxious in specific places, at certain times, or in response to particular words or things being said, it’s because we have a pre-existing negative association with them. Have you ever had a scary experience while in your own bathroom? If so, that could be the cause for your anxiety, but if not, it’s still perfectly normal to suffer from anxiety which is simply unexplainable.
As for coping with the anxiety itself, since listeners at 7cups aren’t trained in nor are we able to give professional therapy, I would be very happy to suggest a very effective coping strategy for anxiety which gets easier and more efficient with time as you practice it. It goes like this:
1. Place yourself in a comfy position, could be lying down, sitting down, or even standing (although if this is at bedtime, it is preferable to lie down). 2. Place your hand lightly on your abdomen, not with so much pressure as to restrict movement, but with enough pressure to allow your hand to be move up and down with your abdomen (you'll see how soon!). 3. Breathe in slowly and deeply through your nose and into your abdomen, so that your belly inflates (not your chest!), and your hand moves up with it. 4. Hold for 4-5 seconds. 5. Slowly release out your mouth. 6. Take a 1-2 second break. 7. Repeat 10-15 times within a set.
I hope that you find this helpful! Perhaps before, during, and after you use the bathroom in your own home, you can try a few sets of these and see if things start to improve over the next few days and weeks.
As someone who knows how intense, situation-specific anxiety and panic attacks feel, I sincerely hope that you are able to find solace from your suffering and will be again able to use your own bathroom comfortably! Feel free to ask about more potential coping strategies - I’ve got a bunch!
Wishing you all the best :)
@ShneurZ