The Emotional 'Rollercoaster'
Recovering from a critical illness isn't just physical. It is very common to feel "on edge," jumpy, or scared after leaving the ICU. This is a natural reaction to a very difficult experience.
Health Anxiety
Worrying about every symptom or the fear of getting sick again.
Mood Changes
Feeling tearful, quick-tempered, or guilty for no obvious reason.
Sleep & Dreams
Vivid nightmares or waking up feeling anxious in the night.
Making Sense of Your Time in ICU
Gaps in your memory or "confused memories" (Delirium) can feel frightening. Understanding what actually happened can help quiet those worries.
Ways to learn more:
- Patient Diaries: Ask if the unit or your family kept a diary of your stay.
- Follow-up Clinics: Many ICUs invite you back to ask questions months later.
- Support Groups: Joining ICUsteps lets you talk to others who feel exactly the same.
Practical Tools for Worry
The 'Worry Time'
Instead of worrying all day, set aside 15 minutes in the afternoon to think about your concerns. If a worry pops up earlier, tell yourself: "I'll think about that during my worry time."
The 'Battery' Method
Think of your energy like a phone battery. Worrying drains it fast. Choose 1-2 small goals (like making a tea) and rest when you need to.
Dealing with Panic Attacks
A panic attack is a "wave" of fear that usually lasts 10 minutes. It can feel like a heart attack, but it is your body's "alarm" system overreacting.
Say "STOP" out loud to interrupt the thoughts.
Focus only on your breath (In 4, Out 6).
Remind yourself: "This is a panic attack, it will pass."
Relaxation Exercises
When to ask for help
Contact your GP if these feelings last more than a month or if you:
- Feel overwhelmed every day
- Have constant nightmares
- Are using alcohol/drugs to cope
- Feel unable to do daily tasks