Hi all,

I just to ask everyone what coping strategies do you use when the looping and fear take over about your symptoms? One of my biggest struggles is I begin to loop about symptoms and get on AI and look for answers which I know deep down keeps the loop going and symptoms feeling worse. I think it's that search for certainty which I also know can't really be given. Obviously in waves it's worse, it's so hard to accept sometimes and move through life especially when you have to work and just live. For the most part, I keep pushing through but recently I've had some changes in my life including starting a new job, I'm very sensitive to stress.

Thanks peeps 🙏

I think the first step is to accept that the looping is a symptom in of itself. It is normal to want to look things up and educate or reassure yourself, but looping obsessive thoughts are often uncontrollable in wd. By accepting this fact I think it can ease things a bit. Fighting it too hard I think makes it worse. Just knowing in your mind it’s not your fault is a good start I think. I also find if your mind loops, put it back to something else, recognise it’s doing it but don’t punish yourself. Just roll your eyes and treat it like a naughty kid!

You could obviously then apply some distraction tactics. So rather than spend time looking things up, watch some other more educational or entertaining content. Or take up some other hobby or pastime you can manage which keeps you off the symptom tracking.

More than anything though, I’d not be too hard on yourself. It is really normal. We have all been there trawling through fb pages and sa threads looking for someone similar. Eventually it will stop.

14 minutes ago, Chippy said:

I think the first step is to accept that the looping is a symptom in of itself. It is normal to want to look things up and educate or reassure yourself, but looping obsessive thoughts are often uncontrollable in wd. By accepting this fact I think it can ease things a bit. Fighting it too hard I think makes it worse. Just knowing in your mind it’s not your fault is a good start I think. I also find if your mind loops, put it back to something else, recognise it’s doing it but don’t punish yourself. Just roll your eyes and treat it like a naughty kid!

You could obviously then apply some distraction tactics. So rather than spend time looking things up, watch some other more educational or entertaining content. Or take up some other hobby or pastime you can manage which keeps you off the symptom tracking.

More than anything though, I’d not be too hard on yourself. It is really normal. We have all been there trawling through fb pages and sa threads looking for someone similar. Eventually it will stop.

Thanks Chippy. That fies make me feel better. I hear so often that if you keep looping it will make symptoms worse and should do this or that to cope. And as you said, sometimes forcing yourself to stop only enhances the loop or the feelings, but I also know if you keep doing it it can enhance the symptoms 🤦 it's so hard to know which way to go 🤔

18 minutes ago, Troy021079 said:

Thanks Chippy. That fies make me feel better. I hear so often that if you keep looping it will make symptoms worse and should do this or that to cope. And as you said, sometimes forcing yourself to stop only enhances the loop or the feelings, but I also know if you keep doing it it can enhance the symptoms 🤦 it's so hard to know which way to go 🤔

I think there is alot to just giving in and letting go. Clears the way for the symptoms to do what they are going to do, without you adding fuel to the fire. Acceptance=Peace

43 minutes ago, Chippy said:

I think there is alot to just giving in and letting go. Clears the way for the symptoms to do what they are going to do, without you adding fuel to the fire. Acceptance=Peace

Yes, I try practicing that as well. A lot of what I've heard is labelling them and moving on with what you're doing, that can be so hard though especially when they're loud. This, week has been hard as my symptoms and sensitivity have amped up which I don't completely understand why. That's when the looping begins 🙄

1 hour ago, Troy021079 said:

that search for certainty

I understand what you are saying about looping thoughts. I have sometimes said to myself "Ok, I am going to thoroughly research this problem and find out once and for all". But I never find a satisfactory answer, no matter how many sites I visit, how many papers I read, there will always be a "but" or a "what if" or "this doesn't exactly match my problem". And I keep searching for that certainty that I can never attain.

I think Chippy is right that the looping thoughts are a symptom of withdrawal. And to recognise it and say to ourselves this is withdrawal and it will pass.

I have found distraction best for looping thoughts. I have found a very simple distraction for me is to go "visit" another country (via google). Sometimes people on this website have mentioned somewhere they have visited recently, a place I may never have heard of. So I do a search and check out somewhere new.

Wombat

Edited May 11May 11 by Wombat
Added word

11 minutes ago, Troy021079 said:

I don't completely understand why.

We never do. Just part of the journey and process I think

7 minutes ago, Wombat said:

Sometimes people on this website have mentioned somewhere they have visited recently, a place I may never have heard of. So I do a search and check out somewhere new.

Thats a cool idea Wombat I like it! I get a bit curious too and have to check areas out. I love the fact we are all experiencing different seasons and enviroments to each other at any given moment. So cool.

I know, right? I just got a post today from someone from the Netherlands!!!! It's like we have pen pals from all over the world. 😄

48 minutes ago, Chippy said:

We never do. Just part of the journey and process I think

That's when the fear comes in, is it a setback, have I undone the months of healing etc and it loops, going back to my first point 😅 it's just a circle.

14 minutes ago, Troy021079 said:

That's when the fear comes in, is it a setback, have I undone the months of healing etc and it loops, going back to my first point 😅 it's just a circle.

Yeah looping is really common, I see it alot, a hard one. At some point you have to try to break the loop, I think the main thing personally is to not add to it, just accept the core symptom but don't do things to feed it, as much as possible. It will fade. It is a pig of thing to cope with.

Yes, you are exactly right. It is a circle. And it is hard to break.

Wombat

Edited May 11May 11 by Wombat
Sentence

7 minutes ago, Chippy said:

It is a pig of thing to cope with

You can say that again, I've tried many times to break the cycle, I haven't been successful yet.

13 minutes ago, Troy021079 said:

You can say that again, I've tried many times to break the cycle, I haven't been successful yet.

Yeah, that is what I mean really, I think until it fades enough that other coping skills work, the best coping skill is not to resist and just accept that it is there, you'll dig yourself deeper I think trying too hard.

2 hours ago, Troy021079 said:

Yes, I try practicing that as well. A lot of what I've heard is labelling them and moving on with what you're doing, that can be so hard though especially when they're loud. This, week has been hard as my symptoms and sensitivity have amped up which I don't completely understand why. That's when the looping begins 🙄

@Troy021079 ...looping is one of the symptoms we all get. It's hard and make us stay on that loop cycle. You have to remember that it is not you and it is part of the healing process. I have found myself cut into this looping when I feel bad and trying to find answers, but once I realized that I am just into this loop, I start switching thoughts to the present moment and try to just do something different. I used phrases to calm myself down such as, I'm healing, this is part of healing, and stay calm.

13 minutes ago, Raymond said:

@Troy021079 ...looping is one of the symptoms we all get. It's hard and make us stay on that loop cycle. You have to remember that it is not you and it is part of the healing process. I have found myself cut into this looping when I feel bad and trying to find answers, but once I realized that I am just into this loop, I start switching thoughts to the present moment and try to just do something different. I used phrases to calm myself down such as, I'm healing, this is part of healing, and stay calm.

Thanks @RaymondRaymond

14 minutes ago, Raymond said:

@Troy021079 ...looping is one of the symptoms we all get. It's hard and make us stay on that loop cycle. You have to remember that it is not you and it is part of the healing process. I have found myself cut into this looping when I feel bad and trying to find answers, but once I realized that I am just into this loop, I start switching thoughts to the present moment and try to just do something different. I used phrases to calm myself down such as, I'm healing, this is part of healing, and stay calm.

Thank you. I genuinely try and I know that's what I need to do, sometimes I'm successful and sometimes it's just to damn loud lol. It's one of my most frustrating symptoms.

I think not fighting and struggling against yourself too hard is important. Personally, I find it really helpful to step away from researching, but continue to allow myself to think a process the looping thoughts, while keeping my hands busy. I tell myself that I have done the research I can, I have more than adequate information, and that reading it again is not helpful to me. I then do something like washing dishes, cleaning the shower, drawing, or even walking can be helpful for this. I do find scrubbing something hard enough to sweat a little most helpful. While I do this, I will try to listen to my feelings and acknowldge and work through the underlying fear. By sitting with my fear while keeping my hands busy it really helps to disperse the feelings.

11 hours ago, Troy021079 said:

I'm successful and sometimes it's just to damn loud lol. It's one of my most frustrating symptoms

I have the same problem, and totally frustrating. We just need to keep going and hoping this issue is gone for good.

I'm having a wave right now, since monday. My main loop of thoughts in these situations is if I'm all wrong. That the main reason is something else than WD. Even though I've had several periodes of no "chemical" anxiety/peaks and it had always stopped...

7 minutes ago, recov70 said:

I'm having a wave right now, since monday. My main loop of thoughts in these situations is if I'm all wrong. That the main reason is something else than WD. Even though I've had several periodes of no "chemical" anxiety/peaks and it had always stopped...

So common @recov70 I think you have answered yourself here! Have a read:

Being a human, and dealing with emotions in WD

Thanks Chippy - and great post which you link to