5 Ways Which Help Reduce My Anxiety Symptoms

Hello everyone :)  I hope everyone is well and has had a lovely weekend ! :)
    If you have been following my mental health blog for awhile now you may know I have suffered with  severe  anxiety and panic attacks for a long time and thought I would share with you different ways which help my anxiety reduce when I experience symptoms.

1. When I am at home, mainly during the evening or night time I will get more anxious about things because your body starts to switch off and tend to over think things at night time. I have a news and magazine app on my phone which I will lie down on my side in bed and will read the news to distract myself when I experience symptoms of anxiety , which will help me focus on something else rather than my anxiety. 




2. Crossword or word puzzles are also another way to help me reduce my anxiety symptoms as again it helps take my mind of focusing on what is making me anxious at the time. 





3. If I am at home one of the symptoms I often experience with anxiety is shaking and my body goes ice cold so I have a hot bath or shower with some music on my phone left on the side of the cabinet to help me stop shaking. 





4. In whatever situation I am in , if I am at home or out and about , whenever I feel like my anxiety is increasing I phone my mum to help calm me down. Talking to my mum helps my anxiety decrease and turn my attention onto concentrating on the conversation with my mum. Phoning a loved one or friend who understands your anxiety might help reduce your symptoms of anxiety. 




5. Now I know not everyone has a car , and I cant drive myself but my fiance will often take me on long drives to help calm my anxiety. Ever since I was a child I have always found long drives calming and has often help decrease my anxiety symptoms as I concentrate more on my surroundings of which I see rather than what is making me anxiety at that moment. 








                                   Thank you for reading :)
                                          Love Ava
                                               xox

                                      

ANXIETY

Hello everyone , its been about 6 months since I posted on my mental health blog ,if you are someone who regularly read my blog I apologize for the none existence posts over the last 6 months. 
    Truth be told I haven't had time to blog , being a mummy to a 1 year old takes up a lot of time but now Daisie-Mae is getting more settled into a routine I am able to sit down once in awhile for 10 minutes or so. 
    Over the passed couple of months haven't been easy and my anxiety is worse than ever and most days I feel like I cant breathe. Planning a wedding , being cheated on , cancelling a wedding , my mum losing her job and coming to terms with being " disabled " I know as her only child it is my role now to help take care of her but I am worried I wont be good enough and will feel useless to help her needs , being accused of something that wasn't true and been reported to social services , death in the family , my daughter constantly being in pain with her tummy due to constant constipation with several trips to the doctors and A&E and still been in pain from birth from over a year ago because my lady part  stitches healed to tight which causes pain going to the toilet and intimate pain.
Lets just say I have had my hands full. 

     If anyone suffers from anxiety you will know understand what I mean when I say you don't know how to control it. Over the past couple of months my anxiety has increased and become worse. I feel like I can't breathe , I feel like someone is choking me constantly and I become scared that I am going to stop breathing. 
My anxiety attacks can happen at any time of the day but happen regularly during the night while I am in bed and I start shaking and become cold , I end up waking up and disturbing my partner because I cant calm myself and become tearful , my chest starts hurting and I feel like I am having a heart attack , I feel dizzy and faint and start screaming phone an ambulance because I become fearful. Anxiety mimics the symptoms of a heart attack so it becomes hard to recognize when you need medical help and when you can't calm yourself you don't know what to do. I am scared of being alone and I feel like I am becoming a burden to those around me and feel like everyone is better off without me , but I have to keep going for my daughter. I am fed up of constantly feeling in pain having body aches and pains , feeling like I am not in control of my body . I haven't been on anxiety tablets for two years and I am really trying my hardest not to go back on them as I suffered with side effects with them such as feeling sick , migraines and headaches. I am at a loss at the moment and feel fearful of my anxiety. I have always been able to help decrease my symptoms in the past , but recently I feel like I cant help myself or do not know what to do anymore.

Anxiety is something I have had since I was 9 years old or at least that is when I was diagnosed with anxiety. During the past year I have experienced different symptoms to anxiety which is very new to me and is scary to experience which makes me feel less in-control of myself  because I cant always predict when an anxiety attack will occur , previously I could recognize symptoms to get myself out of the situation that was making me anxious , where as now my attacks can happen spontaneously and sometimes I dont even know why I am anxious. 

I wish there was a magic wand that could make anxiety disappear  but there isn't. I am sure many of you who suffer with anxiety understand how I feel , anxiety is a lot more common than people think and it is important that it is talked about its something people all ages and all genders deal with and no matter how scary it is , it needs to be talked about to help each other. 





                     

Ava 

xoxo

The Day-To-Day Difficulties That An Individual With A Mental Health Problem/ Condition Will Face

Many people who do not have a mental health problem/ condition or an understanding of the topic, often have an unintentional ignorance of understanding how difficult day-to-day life can be and how demanding and stressful life can be for an individual with a mental health problem. 

Every individual with a mental health problem day-to-day difficulties will differ, not every person will experience the same difficulties as each other, but will have an understanding of how hard others may find it due to the struggles they experience themselves. 

Day - To - Day Difficulties 

Coping With Day-To-Day Activities -  

Depending on the extent of the individuals illness ,individuals may experience struggling with preparing meals , getting dressed , personal hygiene , cleaning the house , looking after children and following a routine / schedule. 

Coping Financially -

People suffering with a mental health problem/condition may find their finances difficult to cope with. Individuals may struggle with budgeting, planning and keeping track of bills and payments. 

Employment 

Mental health problems/conditions can effect an individuals employment opportunities. A person with mental health problems may find it difficult to communicate and engage within the working environment. Deadlines and managing their work may be struggling for the individual due to the stresses of their mental health condition.  

Self-Image 

Mental health conditions can affect a person's self-esteem and how they view themselves. Self-hate and anger towards themselves can often lead the individual into a depressive state of mind and could increase further mental health problems. 

Education 

Like employment a person's education could be affect if suffering with a mental health problem , due to their social and communication abilities. The individual may isolate themselves from others around and find it difficult to concentrate on there education.   

Relationships

Mental health problems/conditions can have a negative impact on the sufferers relationships. The individual can often isolate themselves from loved ones and lack communication. This could cause stresses for others around including the sufferer. 

Sleep

It is common that individuals with mental health problems/conditions have difficult sleeping due to their anxieties and stresses they face. Lack of sleep can often lead to sleeping disorders because of being trapped in a routine of having lack of sleep. 

Eating

Individuals with a mental health problem/condition are more likely to have dysfunctional eating habits , whether it is over eating due to feeling comfort from food or starving themselves due to having a lack of appetite. Both could lead to eating disorders and become very unhealthy for the individual.   

Psychical Health 

A person psychical health could also be affected because of the pressure and stress the sufferers mental health condition can cause. For example somebody who sufferers with serve anxiety could lead the individual to have blood pressure problems. 

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The First Steps To Help Decrease Stress!

Identify The Possible Causes

It is important to identify and acknowledge the causes that are increasing stress. Being able to identify the causes will help in finding a solution or ways to decrease your stress.

Identify - Analyse - Solutions - Action Plan - Evaluate

( Problem Solving ) 

Where - When - How - What - Who - Why 

Work Life And Personal Life Balance    

Although everyone needs to work to earn a living , it is important to have a balance between your work life and your personal life. You need to ensure that your work life does not become your entire LIFE. It is important to have family time and some "ME"time to help you relax and enjoy life. There is absolutely nothing wrong with taking a break from work if your work life is having an mental , emotional and psychical effect on you. Your health is important and you deserve to be happy!  

Exercise!

Regular exercise is a good self-help to decrease stress. Physical exercise releases endorphins ( also known as "the happy hormones" ) in the body which helps the body to relax. Exercise does not have to include a high intensive workout , but can be something as simple as walking to the local shop. 

Let Yourself Relax

I know being stress you may find it difficult to let yourself relax , however it is important that you do! Find time and space to be alone just for an hour everyday or at least once a week to take time to relax. Do whatever helps you relax , it may be watching your favourite TV show , listening to some music , doing yoga or some breathing exercises , reading a book or taking a long relaxing bath. 

Lifestyle Changes /Choices 

Once you know the causes of what is making you stressed , it is important to make lifestyle changes to prevent any further stress. A healthy diet is important to decrease stress. Things such as smoking , alcohol and caffeine can have a negative effect of the body and increase stress levels , it is important to minimize your intake.

Sleep!

Sleeping problems are common for individuals under stress. However it is important that individuals get enough rest , there are different ways to help individuals sleep such as using essential oils , using lavender bath oils before bed , relaxation and meditation CD's or music. 

Know Your Limits 

You need to ensure you know your limits. It is ok to stop what you are doing and rest. You are only one person and there is only so much you can do. You can not take on the weight of the world by yourself and it is completely right for you to say "NO! I need to stop and rest."

Be Mindful 

Focus on the present moment and accept what is happening there and then in that moment , try not to stress or worry about the future or what is to come. Everything happens in its own way , no matter how unfair it may seem at the time. Problems always have a way of being resolved. Live for the now! 

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6 Essential Oils That Can Help Improve Your Health

Bergamot Essential Oil 

Bergamot is a citrus fruit , which may be referred to as bergamont orange or citrus bergamia. Bergamot essential oil is a natural pain relief for body spasms , suppressing body pain , helps to improve mood and fights depression and helps to heal cuts and scars. Bergamot can help individuals with anxiety to stay relaxed and it can also decrease the pain for sufferers with arthritis. 

( Where To Buy ) 

AMAZON £8.60

THE HOME SHOP CATALOGUE  £2.40

WOODLAND HERBS £3.40

HOLLAND AND BARETT £7.89

ARTIMONDO £12.11

Lavender Essential Oil 

Lavender is one of the most common essence used for sleeping problems. Lavender also may be known as lavandula is a flower which has essences that can help the body to have a calming effect. It can help with the nervous system , anxiety , insomnia , pain relief , skin and hair care , immune system and blood circulation. Lavender can help with reducing irritation and can also help individuals with acne skin as the lavender oil settles the bacteria which is causing the infection and helps reduce scarring. 

( Where to buy ) 

HOLLAND AND BARRETT £5.99

AMAZON £10.50

BOOTS £5.49

FUSHI £6.50

THE BODY SHOP £4.00

Rosemary Essential Oils

Rosemary also known as rosmarinus officinailis is a perennial herb plant, which can be used for hair growth , skin and mouth care , anxiety , mental disorders, depression , pain , headache , bronchial , asthma , indigestion and respiratory. 

( Where to buy )

BIOVEA £5.20

HOLLAND AND BARRETT £6.39

AMAZON £2.49

QUINESSENCE  £6.90

Ginger Essential Oil

Ginger is a plant but commonly used as a spice and also may be known as zingiber officinale. Ginger oil's purpose is to cure and reduce pain. It can help stop vomiting ,protect open wounds from being infected and relaxes body spasms. Ginger can help improve brain and memory function as well as clearing bowels , stomach problems and reducing fevers. Ginger could almost be called laxative as it removes toxins from the body , which is why it is important to use a small amount , despite the positive benefits of using ginger you still need to ensure you use a minimum amount.

( Where to buy ) 

AMAZON £6.64

QUINESSENCE £6.99

HOLLAND AND BARRETT £6.49

NATURALLY THINKING £3.40

Grapefruit Essential Oil 

Grapefruit is a subtropical citrus fruit and can be used as a natural antidepressant. The benefits in grapefruit help reduce depression and improve mood to be more up lifting. It can also stimulate urination and fight infections , it can protect open wounds from being infected while eliminating the toxins. Grapefruit can also be good for the immune system and lowering cholesterol. 

( Where to buy )

NATURALLY THINKING  £3.40

QUINESSENCE £5.99

AMAZON £3.50

THE GARDEN  £6.15

Vanilla Essential Oil  

Vanilla is a flavouring which comes from the orchid plant and is an antioxidant. Vanilla can help reduce stress , anxiety and depression. It can help improve sleep because the essence soothes the body. It can help repair any damages to other oxidants in the body and could improve your sex life as it enhances sexual arousal. Vanilla is generally a substance to help you relax.

( Where to buy )

NATURALLY THINKING £3.00

AMAZON £4.59

EBAY £9.99  

HOLLAND AND BARRETT £5.99

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Self-Help Techniques For Sufferers With Anxiety

In today's society it is common that more than one in ten people suffer with anxiety and only a hand full of people will in actual fact seek professional guidance to help treat and support there anxiety. Like many others myself included who suffer with anxiety can often feel embarrassed and ashamed about discussing there anxiety problems with others. The shameful feeling often prevents the individual to seek help from a professional. 
            I personally have been in and out of therapy seeing professionals such as doctors , psychologists , psychiatrist, counsellors , mental health nurses and occupational therapists for the past 13 years for my anxieties problems. Unfortunately none of these interventions and professionals have been able to help me over the years , as I have always found it difficult to communicate with others and express my feelings . The more difficult I found it to talk about my anxieties problems , the more ashamed I was and became reluctant to share my feelings. However over the years I have picked up several self- help techniques to help with my anxiety which I would love to share with you all and will hopefully help others reading this blog post. Some techniques may work for some individuals and may not for others , it is important to find what is suited to your needs to help decrease your anxiety. 

Self-Help Techniques

1) Identify the triggers - Drawing out a mind map of what is making you anxious can be useful for some individuals as it helps identify the problem causes the anxiety. Analyse why it is making you feel anxious and then come up with possible solutions to help resolve what is making you anxious.

For example - There is an over crowded shopping centre , you begin to feel overwhelmed and your anxiety starts to increase. Find an empty bench , seat or an empty corner to seat on the floor if no seats are accessible. Take deep breaths and always have a pocket book or quiz book handy to help you focus on the book rather than your anxiety.

Key words: Identify , Problem solving , Trigger , Solutions 

2) Exercise -  Physical exercise can be a good self-help for anxiety as it releases endorphins ( also known as the happy hormones) in the body which creates a more positive feeling. Exercise does not have to be a intense exercise work out but can include , going for a long walk , hula hooping , swimming , dancing , tennis , yoga or even golf. 

Key words : Endorphins , Positive feeling , Exercise 

3) Diet -  It is important that an individual maintains a healthy balanced diet. Diet can be a big factor of triggering anxiety relating to a high volume of sugar and caffeine intake , as well as being dehydration . Sugar and caffeine can lead to anxiety symptoms because of the " Sugar rush" effect. 

Keywords: Balanced , Maintain , Sugar , Trigger

4) Keep a diary / journal - Keeping a diary or journal can help an individual to record and express there feelings and thoughts. Many find it useful to write there feelings as it has a sense of release for a person suffering with anxiety. It can also help to identify some of the problems you wasn't aware was a factor of your anxiety .

Keywords: Write , Feelings , Thoughts , Release 

5) Relaxation - Relaxation techniques may be helpful to some suffers with anxiety as it helps the individual to relax and focus on the relaxation techniques rather than their anxiety problems. Relaxation techniques can include , yoga , pilates , meditation and breathing exercises. Each of these techniques can be done from the comfort of your own home by following a DVD , CD or book.

DVD's 

Everyday Yoga For Stress Release £10.99

Yoga For Depression And Anxiety £10.68

Element Yoga For Stress Relief  £7.49 

CD's 

Relax Guided Meditations To Ease Stress And Anxiety  £12.95

Find Inner Peace  £8.99

Mindfulness £8.46

Books

The Anti-Anxiety Workbook £12.21

How To Master Anxiety  £7.22

Key Words : Relax , Meditation , Techniques

  

6) Complementary Therapies -  Some individuals may find complementary therapies such as spa treatments , massages and herbal products helpful. Individuals may find it relaxing and a way to help decrease stress and anxiety. 

  

7) Hobbies And Activities - Finding a hobby or activity that is of interest to you can be a helpful to decrease anxiety as it helps you to focus on something you enjoy and creates a more positive feeling , rather than focusing on your anxiety problems. Hobbies can include anything from art , photographer , dance , sports related activities , joining charity groups , music , reading or even gaming.  

Key words: Hobby , Focus , Positive 

Other Anxiety Related Blog Posts

Living With Anxiety And Understanding Anxiety

Understanding Phobias And The Difference Between Specific And Social Phobias

Understanding And Knowing Why People Self-Harm

Reading Is Good For The Mind

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xoxo