Help for these symptoms.

[HopePaul]

It has been 4 years since I started having these symptoms. It all began with an office job; I was already an anxious and stressed person, but with the new job, everything got worse. What I feel now is tension in my shoulders, head, and neck. I feel a lump in my throat, and in fact, it feels like I have to force myself to breathe. I sleep poorly, which makes me feel tired from the moment I wake up.

I experience this constantly; maybe at certain times of the day, like in the evening, it is less intense, but I still never feel relaxed. It is torture. I have already done various tests to see if there was a physical cause, but nothing; it seems to all stem from stress, but I no longer know how to get out of it. I have tried meditation, hypnotherapy, progressive muscle relaxation, and shamanic breathwork. For example, if I let go of my breathing, the lump in my throat intensifies and it feels like I am suffocating.

I try to be optimistic in believing that in the end I will manage to resolve everything and maybe return to my old life, perhaps even with greater awareness, but in some periods like this one, I want to die, I don't know what to do anymore, and I feel desperate.

[Raze]

https://www.youtube.com/watch?v=_cGiKVWBBME

https://www.youtube.com/watch?v=SedzswEwpPw

https://www.youtube.com/watch?v=YeWDwLOLgJU

https://www.youtube.com/watch?v=JG8mbtiwcSo

https://www.youtube.com/watch?v=-h-h_RJnQXY

https://www.youtube.com/watch?v=qUz93CyNIz0

https://www.youtube.com/watch?v=lIo9FcrljDk

https://www.youtube.com/watch?v=8mM5Oks8yZc

Edited 3 hours ago by Raze

[Someone here]

4 hours ago, HopePaul said:

and in fact, it feels like I have to force myself to breathe.

This might lead to panic attacks if not managed properly. It often results from stressful situations and a stressful lifestyle, especially when your mind remains in a constant state of  focus and mental activity. When you are repeatedly exposed to stress, this can make you overly conscious of things that normally happen automatically, including your breathing.

If you experience this even in your free time, when there is technically nothing stressful happening around you, then it can be a result of a hyperactive mind and too much energy being wasted on being “focused.” You may find yourself continuously checking whether you are breathing correctly trying to control something that your body is already capable of doing automatically.

Obviously, you understand logically that you don’t have to force yourself to breathe unless there is something clinical going on in your lungs or breathing system. Your body already knows how to breathe without your conscious involvement. This is evident when you are asleep: your body keeps breathing automatically without your conscious focus. You do not have to remind yourself to inhale or exhale while sleeping. Your breathing continues naturally because it is an automatic function of the body.

The problem can arise when you start bringing too much conscious attention to something that is normally automatic. The more attention you place on your breathing, the more noticeable every little sensation can become. You may notice the depth of each breath, the timing of each inhale and exhale, or whether your breathing “feels” normal. This can create a cycle where you become focused on breathing, that focus makes breathing feel more noticeable or unnatural, and then the unusual sensation causes you to focus on it even more.

You need to start reducing your attention on breathing and divert your attention towards outward activities. Instead of constantly checking what is happening inside your body, begin directing your attention toward what is happening around you. Start going outside more often in your free time and focus on talking with others. Small talk if you are introverted, casual conversations, meeting people, going for a walk, or simply being around other people can all help shift your attention outward.

You can also play a sport or take up a hobby that requires active participation and concentration. The goal is not to deliberately control your breathing while doing these activities. In fact, the opposite is true. Allow yourself to become absorbed in the activity itself. Focus on the game, the conversation, the environment, the hobby, the movement, or whatever else you are doing. This will force your attention outwards into the activity and less on your breathing.

As your attention becomes occupied with things outside of yourself, your breathing can gradually become less of a conscious concern. You begin to experience the fact that your body can regulate breathing on its own without you constantly supervising it. This can allow your breathing to become effortless, as it is supposed to be optimally.