How To: Get Through Anxious Moments

This is a post I planned to get up last week as it was mental health awareness week, however I ended up getting caught up with work and then being way too tired to write when I had time for myself. Mental health is a subject that should be discussed as often as possible, so despite it no longer being mental health awareness week, I wanted to get this post up regardless.

Today I wanted to share some tips that I have used over the years to get me through anxiety attacks and anxious periods. I'm still learning how to cope with it, however these are some steps that have worked for me and will perhaps work for some of you reading this right now.

These tips can be used in combination of each other or on their own. I hope they are some help to you lovely people. Please remember that it is important to talk to those around you when you feel anxious or are in a panic. As hard as it can be, you have to let people in on how you're feeling in order to get the help you need. I bottle my feelings all the time and I'm working on taking this advice but I know the difference it makes when I do open up. Don't be afraid to tell your loved ones. 

#1 Say 3 Things You Are Grateful For Out Loud

Whenever I am feeling anxious, I tend to let whatever it is making me feel that way consume my thoughts. This is the worst thing you can do. Someone once told me to think of three things I am grateful for and say them out loud when I feel trapped. This has been a method I have been using for a long time now and it really does help. It doesn't solve the issue but it makes sure your mind doesn't drift into dark territory. Remembering the people and things I have in my life reminds me not to let the problem defeat me. If you don't want to say it out loud (say you're in public), just keep it in your mind. It really does help to say it out loud though.

#2 Write Down Your Feelings

I actually have a journal now that I use to write down my feelings when I'm anxious. I used to write it on a piece of paper and rip it up, which is still a brilliant method. You feel so much satisfaction when you rip all the negative thoughts up and throw them away. However I now write everything in one journal as I find it nice to read them back sometimes. It's not nice to read the awful feelings I felt, but I love seeing what God has brought me from. It's great to see how the situation has been resolved and where my head is at in comparison. Some people can be triggered by this though, so if you find this is yourself, stick to the paper and tearing method. I promise you, it's so relieving.

#3 Control Your Breathing

This one is more so for if you're having a panic attack or anxiety attack. I'm very fortunate that I can count on one hand how many times I've had a physical anxiety attack but unfortunately there are people who deal with this regularly. Because I haven't had that experience, I can't say this method is 100% effective, however this has helped me in the few situations I have been in.
Close your eyes and take deep and slow breaths. Allow yourself to find a state of peace. It can be a scary time but focus on yourself. Try not to worry about those around you, just focus on clearing your head and regaining your energy.

#4 Push Through The Feelings

This is something I have learnt recently. I used to run away from my feelings and try to keep myself busy in order to avoid them. SOMETIMES, this works but most the time it just delays the feelings. The best thing to do sometimes is to push through the emotions. It's like the old childhood book 'We're going on a bear Hunt'. You can't go over it, you can't go under it. You have to go through it. That's the reality. Sometimes you have to allow yourself to feel and cry. A lot of the time, you feel better once you just let it all happen.

#5 Read Positive Things

EVERYBODY knows somebody who posts depressing quotes back to back when they're annoyed or upset on their Snapchat. Don't be that person. It's OK to post quotes, but don't feed yourself on negative words and then project that to others. Not only does it not help you, but it irritates everyone else. Making yourself more upset by searching for negative words isn't going to stop you feeling the way you do. Instead, read positive quotes and affirmations. I found one on Pinterest this week that made it to my bedroom wall. It was a poster that said 'Remember- The God that created the most beautiful sights on earth also created YOU'. I loved it so much that I have it at my desk on a post it. Read things that tell you how strong you are, how much purpose you have, how much you appreciate your friends and family etc. Don't cut deeper into the wound, start treating it so it can heal.

I hope this was some help. Try to be patient with yourself and allow your mind to reset when it needs to. It is important to look after your mental health.

Thanks for reading,
Have a great day x

Where do we start?

Mental health is something that we have began to talk about more openly but we have yet to tackle the problem. We are having more conversations and it has become more accepted in society. It is crazy that it has taken us so long to even discuss the topic but at least we are now, right?

The sudden death of ex Love Island contestant Sophie Gradon has caused a great wave of concern across the country about the high suicide rate. Although her cause of death is yet to be formally announced, the words of friends and family, as well as her long history of depression has led to assumption that suicide may have been the cause. Whether this is true or not, it goes without saying that mental health disorders need to be tackled.

According to UK national statistics, there were almost 6000 suicides in 2016 alone. Although 2017 statistics are yet to be released it is very evident that it will have been very high. This number is the UK alone, leaving us with the question, how do we change this? Suicide is a worldwide problem caused by our lack of ability to treat mental health problems correctly and something needs to change.

Mental health is just as important as physical health and should be treated with the same urgency. It is not something that should be taken lightly and it needs to be treated well. Way too many families and friends have lost loved ones all because they couldn't get sufficient help or suffered in silence.

Where do we start? How do we change this? Rather than spending tremendous amounts of funds on defence, we should be funding the treatment of those suffering with mental health disorders such as Depression, Anxiety, Bipolar, ADHD and PTSD. ALL types and degrees of mental health conditions should be treated and ALL people should be given the right to help.

Where do we start? We should start from young. I remember being taught about the eat well plate and exercise from a very young age back in primary school but mental health was not a topic of conversation until I went to High School. I don't know whether that has changed now, however it is important that we teach children about its importance as soon as we can. We need to stop the stigma that mental health carries and ensure that it is understood. We need to demonstrate to young boys that it is not a "girl thing" and that they should never suffer in silence. We need to educate the future generation and cut this problem from the root.

With the rise of social media, mental health has become more of a problem daily. Hate comments. Heavily edited photos and videos. Distorted stories portrayed by the media. All causes of deteriorating mental health. Where do we start? We start by regulation. All social media platforms provide a list of terms and conditions, including the forbidden actions of users yet they are breached every single day.  I've seen violent language towards others, harassment, death threats, cyber bullying everyday this week on several pages across Instagram and Twitter. Why are they not being monitored? Social media platforms MUST regulate and monitor comments, images and videos posted to their sites that fuel or trigger mental health problems.

There needs to be somewhere that people can get help without needing to ask. Gyms, sports activities and classes are always being promoted, so why is it not the same for mental health? There should be regular drop in centres for conversations, social groups and check ups for mental health. Not only should we have check ups for our bodies but our minds.

There are many things that we could do to fix this problem, but where do we start? We start with us. Call a friend to make sure they're OK, donate to charities helping those in need, pray for one another and have each other's back. It can be hard to help others when we need our own help, but you never know what someone is going through.

If anybody needs professional help with anything mental health related, here are some resources:

Anxiety UK:

- Phone: 03444 775 774 (Mon-Fri, 9:30am-5:30pm)

- Website: www.anxietyuk.org.uk  

Calm:

Campaign Against Living Miserably (For Men age 15-35)

- Website: www.thecalmzone.net

Depression Alliance:

- Website: www.depressionalliance.org

Samaritans: 

- Phone: 116 123 (Free 24-hour helpline)

- Website: www.samaritans.org.uk

Young Minds: 

Service for parents and professionals on child/adolescent mental health 

- Phone: 0808 802 5544 (Mon-Fri, 9:30am-4pm) 

- Website: www.youngminds.org.uk

OCD UK:

- Phone: 0845 120 3778 (Mon-Fri, 9am-5pm)

- Website: www.ocduk.org

I tried my best to find a range to cover different things, however if there isn't one applicable to you, there are lots more helplines and websites on the NHS website here.

Thanks for reading, 

Have a great day x 

If Life Isn't Going Your Way, Read This.

You might think that you're at breaking point, you might think you've hit rock bottom, but you know what is so good about hitting rock bottom? The only place you can go is up. Life throws curveballs and sometimes it throws way too many for us to handle. It can be so easy to feel like giving up when life gets tough but you are going to get through this. No matter what it is that you're going through, you're going to make it through the other end.

You woke up this morning, which is the perfect reason to keep on going. Someone this morning did not have the privilege of waking up to see another beautiful day, yet you did. Surely that means you have so much more to offer to the world and things are going to get better.

I've found that the funny thing about life is that it is ever-changing. If things can go from good to bad, it can be reversed. I totally understand that it doesn't always seem that way when you're going through rough patches, but its true. Maybe you're broke, maybe you're insecure, maybe you're lonely, but all these things can change. Look at all the successful people in the world. All of them had to face challenges and make sacrifices but they kept going and look at them now. Their name is known for their great achievements. This could be you. Don't let your story be what defeated you, but what made you. Your story could prove to someone else that things really can turn around. You could be that person who makes someone see their worth and get a little stronger day by day.

It may not get better overnight, but you'll pull through. You may still cry yourself to sleep until your pillow is drenched for a while, you may still struggle to get out of bed in the morning for a while longer but you'll soon be ok. You may overthink until you're shocked at your own mind, you may isolate yourself from the people you love most, but one day, one day, you'll smile a little wider and laugh a little harder. You'll see the light at the end of the tunnel.

One day, you'll finally be able to wear whatever you want with confidence, meet new people without fear of rejection, buy your dream house, wake up next to the person you feel entirely comfortable with, who loves all of you unconditionally and look back at this day knowing you made it through.

Everyday is a step closer to the exit of this rut. Keep telling yourself you're almost there. Happiness is behind the door, so be prepared to see it. You just have to take it one day at a time.