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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Understanding What Psychotic Depression Is!!!

Although many people suffer with depression , there are a hand full of individuals who suffer with Psychotic depression. Psychotic depression is on the severe scale on depression which leads the individual to loose sense of reality , psychotic depression can also effect a persons functional impairments. Psychotic depression can include sufferers to experience delusions which can lead to false beliefs about events that have or haven't occurred. As well as delusions , hallucinations are also common when suffering with psychotic depression. A person may see or hear things that are not really there . Although an individuals delusions and hallucinations  are not actually happening , it is feels very real for the individual which can be distressing especially when others are screaming and shouting " It is not real , it is not really happening!" For a person with psychotic depression it is very much there reality and it is important to understand that , in order to be able to help support and seek help for the individual. It is common the individual will disconnect and isolate  themselves from the outside world , spending a lot of time in bed because they can't control what is happening and struggle to make sense of the situation. A person who suffers with general depression will be able to identify there feelings of being depressed and why they feel depressed , whereas a person with psychotic depression has a loss of insight and are unable to recognise there odd and strange behaviours which means they are at a higher risk of possible suicide or harming themselves and others. 

Other Related Depression Blog Post's 

Understanding Depression And Knowing The Difference Between "Low Mood And Depression

Turning Negative Thoughts About Yourself Into Positive Thoughts About Yourself

5 Myths And Facts About Mental Health

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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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