I hope this post provides support to others experiencing this distressing sensation. I started dealing with globus sensation six weeks ago after struggling with sleep for a week due to a lump on my tonsil. My doctor prescribed antibiotics, which caused the growth to darken and fall off—likely swallowed in my sleep. Despite its removal, I remained anxious from exhaustion and bedtime stress.
During that time, I developed the lump in my throat and assumed it was related to my tonsil issue. To complicate matters, I also had sleep apnea, which heightened my anxiety at night. I first focused on addressing the sleep apnea through diet, exercise, and targeted throat exercises. However, I discovered that my issue was central sleep apnea, likely caused by the co-codamol I was taking for pain, as codeine can contribute to this condition. After stopping both co-codamol and ibuprofen, I began to sleep better, but nighttime anxiety persisted.
I then focused on understanding the lump in my throat and concluded it was globus sensation. Through forums and other resources, I developed a plan to manage and eventually overcome it.
To tackle the overwhelming anxiety and panic attacks related to the sensation—especially at night—I implemented several strategies over a few weeks:
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Meditation: I downloaded the free “Headspace” app and did basic breathing exercises outdoors before bed, seeking the comfort of my wife or daughter.
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Essential Oils: I used Olbus oil on kitchen roll placed in my pillowcase and practiced breathing exercises while picturing the word “RELAX” and counting down.
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Relaxing Sounds: I set up the “Relax Melodies” app to play soothing sounds throughout the night, or asked Alexa for rain or thunderstorm sounds.
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Supplements: An hour before bed, I took various vitamins and an antihistamine as prescribed by my doctor.
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Calming Products: I applied sleep balm, used a lavender pillow spray, and ran an essential oil diffuser with lavender.
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Air Quality: I kept an air purifier on and placed a snake plant in my room to promote better sleep.
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Nasal Care: I used saline nasal spray to clear my sinuses a few hours before bedtime.
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Bedtime Drink: I had a cup of hot lemon and honey before sleeping and used Vicks VapoRub on my neck and chest.
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Swallowing Techniques: To manage the urge to swallow, I would hydrate with room temperature water and only swallow when necessary.
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Hydration: I emphasized staying hydrated, starting each day with a 500ml bottle of room temperature water.
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Neck Exercises: I performed stretches and resisted the urge to clear my throat, opting instead for deep breathing and controlled exhalation.
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Movement: Engaging in physical activity and staying busy helped distract me from the sensation.
Overall, my key takeaways were to maintain calm, seek support, establish a routine, prioritize sleep, and stay hydrated. Once I managed my anxiety, I experienced much better sleep and found that the globus sensation significantly decreased. I also relied on lemon and honey lozenges, which helped me swallow confidently, reducing my anxiety about the lump.
Keeping myself busy—like redecorating my home—was also crucial. I stayed active, drinking plenty of water, which helped divert my focus from the sensation.
I hope these insights are helpful. It was quite a journey, but I’ve learned to manage it rather than let it control me.