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The "gag feeling"

14 years ago 0 +0 / -0 373

Hi! Just wanted to say that today for the first time I had the "lump in the throat" feeling. I couldn't find it listed here handily as a symptom of anxiety so imagine how happy I was to see this conversation. I think I've shared that I am having a rough week, anxiety-wise. I elected to take about half of Ativan just now - before I saw this post.

Sunny and Davit - if you happen to read this - thank you!! Your wisdom is still relevant two years later!

15 years ago 0 +0 / -0 1665

Sometimes using "paradox" works. That is, when the feeling starts you tell it, oh, there you are again, oh well, do what you have to do, I'm busy and I'm going to continue what I have to do. So, you acknowledge it, give it permission and keep on doing what you want to do. This way, you don't fight it, you let it go. The fear doesn't escalate. Using distraction at this time is a great way to ignore the feeling.

I did this before for symptoms that I had when I really was busy that day. I really didn't have time for that nonsense and I said exactly the above (really meant it) and it worked! I remember the moment well because I had been studying the CBT program and had learned about paradox.

15 years ago 0 +0 / -0 286

Shari-

I have gotten pretty good at distracting myself from it before it gets too out of control, but the repeated positive self-talk is something I could definitely do. Just saying "I'm okay, this will go away, nothing bad will happen" over and over again would probably help, rather than just getting frustrated that I have that sensation. The weird thing is sometimes I'm totally fine and doing something distracting and the feeling starts to bother me - often that's when it's coming on due to allergies or something and then I get into anxious-thought mode. The positive self-talk will help in that case, too.

Thank you for your words of encouragement - they were much needed.

Teebs

15 years ago 0 +0 / -0 1071

Teebs,

For me it was accelerated heart rate. Just from repetitive positive self talk, "This is normal, there is nothing wrong", etc. It has just become a temporary uncomfortable feeling at times. Like the one day, I felt like I was on the edge of panic for 3/4's of the day. I didn't like it one bit, and the feeling didn't stop for a long time. But, I just kept telling myself, "I'm okay" all day long. It doesn't put me into panic anymore. The gag feeling is uncomfortable, but it can't hurt you. Is there anything you can distract yourself with? Do an activity, or thinking of something else. If you can find an immediate distraction, like pick up a puzzle magazine, you could cut the gag feeling off when it's just starting, before it gets full blown and out of control. You're right to take the focus off of it by not doing the exercises that remind you of it. I honestly, believe what I'm telling myself, hook, line and sinker. I don't have an ounce of doubt. I also tell myself, I know what to do, if it starts to get out of control. Think of all the positive counteracting statements you can tell yourself and write it down on a piece of paper. When the gag feeling starts, pull out the paper and start reading it, it worked for me and calmed me down. I used to be too nervous to think of what to tell myself when it happened and then it was too late, the symptoms got worse. Having it in black and white writing, you can grab it and read it and repeat it, for as long as it takes. You will beat this. I know you will. I am here for you.

15 years ago 0 +0 / -0 286

Shari and Cleo - Have you had some other physical sensation associated with anxiety and panic that you have trouble shaking even when you're not in an especially anxious situation?

Sunny - I'll definitely put that exercise to the test. I've been trying the other stretch I posted about on this thread but if the feeling is too strong I've found that stretching those muscles can actually make it worse by focusing more of my attention on the sensation.

Davit - I can not gag for quite a long time - I'm usually good at fighting it off if I have to. I started experimenting with letting myself gag because it relieved some of the sensation and it also allowed me to see that nothing too bad would come of it...yes, it is uncomfortable, but I don't stop breathing or I don't throw up or anything like that. So I never know whether to resist the sensation or give into it and see that I survive it!

Thank you all so much for your kind words. I was really frustrated with it last night when I posted it but now I'm feeling more confident that I will find a way through it and eventually that feeling will subside, too.

15 years ago 0 +0 / -0 1665

Hi Teebs: I used to get the lump in my throat feeling, but not the gagging feeling. There is one exercise I used to do a lot, now once in awhile. Very slowly I turn my head to the right as far as it can go, feel the tension and stay for a count of approx. 10, then slowly turn my head back to centre, then continue to the left as far as you can, hold to a count of 10 again and slowly return to centre. Never use jerky movement, always slowly and smoothly. I find this helps too for neck tension. Worth a try?

15 years ago 0 +0 / -0 1071

Teebs,

Like Cleo, I don't have any experience with this, so I'm not much help. But, I do care about you and what you're going through. I do know you will overcome this.

15 years ago 0 +0 / -0 6252

Teebs

Like you said, this gag feeling is there some times for physical reasons and some times just anxiety. It is very annoying and because some times it is just anxiety it is easy to induce just by thinking about. I have had it go for periods of time so I know that when it is not physical it is possible to be without it. Now you know I am ahead of you so I can get rid of it if I can get rid of the physical reason. Some of mine is caused by medication for infection. So to relieve the physical sensation I have to put heat on my chest to help me breath I have also been told to take an antihistamine to reduce the clogged feeling that makes me gag. I do know that if I can get rid of the physical the mental goes because I know the mental is false. This is actually fear of a fear, not the actual fact, since you know there is no reason for it to be there when there is no physical reason. Every time it goes you fear it will come back so it does. This calls for exposure. See how long you can not gag for and each time say see there is no reason to. And when there is a reason to do it, accept that you are gagging for a reason and again see how long you can go without gagging. Still if there is a reason such as allergies you should address them first. The good news is the anxiety causing it can be reduced or eliminated by changing the negative thought to positive just like you do with any other anxious situation. This of course takes time but it has worked for me.

Here for you

Davit.

15 years ago 0 +0 / -0 538

Hi Teebs,

I didn't answer your post about the gagging because thats not something I experience with my anxiety/panic, so I can't offer any advise ..I imagine you are really tired of having that feeling of something in your throat, maybe practicing it in a structured manner will help you with it. Even though I can't help you with this I am here for you!

Cleo

15 years ago 0 +0 / -0 286

I am working through doing exposure and challenging my negative thoughts but this one sensation - the gag feeling, or lump in the throat - has stayed present. Sometimes I get it with allergies as I've mentioned before but it can also come with anxiety and anxiety definitely makes it worse. I'm getting really frustrated that this feeling won't go away. Even when I'm at home doing something relaxing I still have a little bit of this nagging sensation.

Does anyone else experience this with any anxious physical symptom, where it is ever-present at least a little bit, even when you're not anxious? I have been dealing with some anxiety every day during exposure if nothing else, so when I've made more progress will it go away entirely?

I posted a question about the practicing with panic session regarding the gag reflex that no one ever answered....do you think experimenting with it in a structured manner and realizing nothing bad will happen when I feel it will help it go away? It's here so often I don't want to induce it when I'm not struggling with it!

Argh, I'm so tired of having this feeling!

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The "gag feeling"